The most outstanding principle you would gain in your weight loss journey is learning how to ignore hunger when fasting.
It is tempting, to say the least. When fasting, the body falls back to a situation it tries to resist, and it uses cravings and ghrelin hormone to fight this war.
Ghrelin hormone is released by the stomach, though small amounts of it are released by the brain and pancreas. It is fondly referred to as the “hunger hormone” because it stimulates appetite.
To beat it, you must know how to hack hunger while fasting. If you fail on this, you water down all the gains you have made from fasting.
The first thing about how to ignore hunger when fasting is to establish whether these hunger pangs are real or psychological.
Some of the hunger pangs you may feel when fasting is merely food-driven- they could be a thirst for water.
Telling the difference between real and psychological hunger makes it all easy and teaches you how to ignore hunger when fasting.
Hunger pains while fasting are also common, especially if the fasting period is close to a week.
Due to the nature of fasting, the body is not introduced to food immediately. It starts with fluids to bring back the body to normalcy, where eating is part of it.
However, after prolonged periods of fasting, a little bit of food causes some hurting in the stomach, but it goes away after a while.
DOES FASTING SHRINK YOUR STOMACH?
Fasting and hunger are relatable. When you slide into fasting, you deny the body food, which it is used to.
The results are hunger pangs. The highly divisive subject is whether fasting causes your stomach to shrink.
A study conducted at the Mayo Clinic showed that reducing food intake by at least 20 percent for a four-week period reduces cellular stomach wall factors.
It also reduces the amount of food that the stomach can stomach.
Intermittent fasting hunger, according to Mayo Clinic, states that cellular reductions in the stomach lead to drastic weight loss.
It also triggers a reduction of neurons, which release nitric oxide.
Nitric oxide causes the relaxation of muscles in the stomach, which creates room for food storage in the body.
The study concluded that the amount of food that you eat has the ability to stretch your stomach. When fasting comes in, the muscles in the stomach constrict and reduce in size.
David Levinthal, an assistant professor of gastroenterology, hepatology, and nutrition at the University of Pittsburgh, explained that hunger pangs cause strong stomach contractions, which reduce its size.
10 PROVEN TIPS ON HOW TO IGNORE HUNGER WHEN FASTING
1. TAKE A LOT OF WATER
When it comes to intermittent fasting, huger can be the biggest hurdle you will experience.
However, there are several things that you can learn on how to ignore hunger when fasting and drinking plenty of water is one of them.
Water keeps off the hunger in a big way. Water is important when fasting due to its hydration element.
Water makes your stomach full for longer and somehow confuses the brain and the hunger hormone on demand for food.
Taking water often eases the fasting journey and keeps you in balance when dealing with hunger cravings.
2. EAT MORE PROTEINS
The intricacies of fasting are that it is systematic. Within this system, one can have something to eat at a given time of day, which is where the trick on how to ignore hunger when fasting comes in.
You are advised to take enough proteins in your meals. Proteins are more satisfying and keep the stomach full for longer. Studies show that proteins have a fulfilling effect on the stomach, which triggers satiety hormones.
These hormones are activated by high protein diets, which communicate to the brain that your stomach is now full.
3. EAT MORE HEALTHY FATS
When mealtime comes, healthy fats should be on your plate.
Many people believe that fats cause weight gain, but recent studies indicate otherwise.
Healthy fats reduce caloric intake and promote a healthy weight.
4. DRINK MORE COFFEE
If you are a coffee lover – specifically decaffeinated you must know that it suppresses appetite. A study conducted by the National Center for Biotechnology Information showed that coffee reduced hunger pangs. Black coffee is a good option.
5. AVOID ALCOHOL
Alcohol has similar components to refined carbohydrates with sugars. When you take alcohol, you get hungrier and eat more, especially if you eat before taking a meal.
It is a recipe for overfeeding, not to mention gulping down excess calories.
6. GOOD SLEEP
Getting enough sleep could work magic for you when fasting. It reduces the hunger spells.
7. ENGAGE IN ACTIVITIES TO DISTRACT YOUR MIND
When the mind is idle, hunger comes in automatically. Studies cite that emotional hunger triggered by boredom has links to hedonic hunger.
On this, you binge more on snacks to kill time regardless of whether you are actually hungry or not.
When you engage your mind, you become active and preoccupied that your brain rarely gets a boredom pass.
8. BECOME MINDFUL
Being mindful is a psychological hack on how to ignore hunger when fasting. When your brain says you are hungry, be mindful of “why am hungry?
Science dictates that conditions like stress, anxiety, and depression create a false feeling of hunger and see food as the ultimate solution. This is an addictive feeding pattern.
When you become analytical and cautious, you can deal with it head-on.
9. STAY AWAY FROM FOOD
Accessing food easily, according to research, triggers a feeling of hunger. Worse is that content with food creates a feeling to eat.
When fasting, an environment with no food and pictures with food helps tune the brain to intermittent fasting.
If you are fasting at home, ensure that food is confined to the kitchen area and make very few visits.
10. TRY LEMON AND HIMALAYAN SEA SALT DRINK
Funny, weird, and disgusting it may sound, but this is effective. A lemon lowers your blood sugar levels and reduces appetite.
Himalayan sea salt, on the other hand, helps in retaining more fluids in the body.
It boosts the electrolyte levels in the body. This is a simple way on how to ignore hunger when fasting.
Fasting is not an easy decision to make, and when put into practice, it becomes very challenging.
The main obstacle is the hunger pangs, which the body is not accustomed to. However, easy hacks can help you on how to ignore hunger when fasting.
Adjusting your sleeping pattern, taking more water, taking coffee, and sticking to a high-protein diet are easy hacks to manage this situation[related_posts_by_tax posts_per_page="4"]