When people hear about intermittent fasting, they are, understandably, worried about feeling hungry.
So, what do you do when hunger inevitably strikes?
Here’s a quick guide on when to cave and when to carry on fasting.
Should you feel hungry when intermittent fasting?
First, should you even feel hungry when you fast?
This is actually one of the most common questions I get about intermittent fasting.
And the answer is yes, hunger is completely normal.
It is actually due to decreases in glucose levels.
Translation: You won’t feel hungry every time you fast.
Once you get in a good rhythm with fasting, that I-have-to-eat-right-now feeling will likely subside.
Most of us living on the Western dieteven a healthy Western dietare used to glucose spikes and falls.
The falls are what usually prompt us to eat.
When you start intermittent fasting, you have to learn to differentiate this from true hunger.
This will help stabilize glucose fluctuations, so you don’t feel those intense cravings.
When should you break your fast?
OK, but how do you determine when to push through and when to just eat?
Here are some things to look out for:
Still not sure if you should eat or trudge on?
Before you decide to give in to hunger pangs try this: Drink water or tea.
ensure your selection has very little sugar and contains under 40 calories.
Now, wait 30 minutes and see if your hunger subsides.
Making the choice to break a fast without feeling guilt is very important at the onset of this process.
Your body is still adjusting, so be gentle with yourself.
If you decide to have another go, consider shortening your fasting window.
Is intermittent fasting safe for everyone?
You should also consult with a physician if you are on any medications that can be affected by fasting.
Getting started with intermittent fastingand gauging your progress can be very personal.
There is not enough research yet to give us exact instructions.
Be sure to talk with an expert or your personal physician to safely try fasting.
Dr. Amy Shahis a double board certified MD with training fromCornell,ColumbiaandHarvardUniversities.
She is an expert on intermittent fasting for women and hasa 2 week guided group program.
