What to Do When You're Hungry While Intermittent Fasting
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- Опубліковано 24 лип 2024
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TIMELINE:
00:00 Intro
01:53 Why do you need to stabilize your blood sugar before you start fasting?
03:05 Be very clear with your intention
04:07 How food is a state changer
06:38 Staying busy helps curve your hunger when fasting
07:08 My favorite fasting hacks
09:50 Mindset around fasting
11:00 Blood sugar readers can be your best friend
11:44 Make sure you need to break your fast
12:22 Reward yourself
NOTES:
9 Thigs to overcome hunger when fasting
1. Stabilize your blood sugar by eating good fats
2. Decide how long are you going to fast
3. Think about how food is a state changer
4. Stay busy
5. Know your hacks
6. Watch your mindset
7. Measurement helps
8. Know how to break your fast
9. Reward yourself
Think about all the mental space that would be freed up when you're not worrying about what you're going to eat next?
I learned this on my most recent episode of @theresetterpodcast with Dave Asprey. We talked about several fasting hacks, including how to manage the hunger hormone ghrelin.
Ghrelin is behind the intense hunger and irritability/anger you often feel when you start fasting. It's not that your body actually needs food in that moment to survive (it has plenty of fat stores), but ghrelin makes you believe you must eat right away.
You know what helps calm and re-calibrate ghrelin? Ketones!
There are a few other hacks Dave mentions in the podcast, including soluble fiber, buttered coffee and MCTs.
Listen to the episode: drmindypelz.com/fasting-hacks
#fastingtips
***
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![Reduce Hunger Pains During Intermittent Fasting! [WHAT TO DRINK] · Dr. Jason Fung Clip](/img/n.gif)
When I get hungry, I tell my body, "ok have some fat cells", then I I squeeze my fatty belly then I say "yummy "
🤣🤣 Love it!
You are tots funny....I'll do just that 😂
😂😂😂
Thanks for the chuckle.
Seriously it's good advice, I'll do it!
When I am hungry, I think of the children that are hungry (they go without)
I can go without. It brings me to prayer
Mindset matters 💙
I have thought the same when fasting. Sending love to all hungry children.
I too felt that way during my longest fast which was only 65 hours but was incredibly eye-opening for me and those who are hungry all the time, can't imagine 😥
My fasting hack is to declutter and reorganise my home. I pick a drawer, a rail, a shelf, a box, a bag or a cupboard and I start throwing away anything broken, stained or useless! Then I fill a box or bag with anything I don't need, use or want, to give away. And anything else gets put away in the best place for it to be. (Throw Away, Give Away, Put Away) It absolutely takes my mind off feeling hunger, takes hours longer than I think it will and extends my fast painlessly and productively ;-)
My home is losing excess weight too. lol.
Can you come over?
❤ this!🎉
I do the same! My house looks fabulous. ;-)
Wow that's such a great idea... your decluttering your house which will make you feel better and decluttering your body ❤💕👍
Come to my house!! Haha
The biggest thing that I learned from fasting was to recognize the difference between just wanting to eat, and being TRULY HUNGRY.
Or thirsty
Well said 👏
Yes! I agree!
How can i get MCT oil??
@@temohjuwel1466 grab some coconut oil in just about any supermarket. Hope that helps.
I have been fasting for 2 years. Lost 20 kilos. Now I do 48 hours every 15 days. One tip to get my mind on my side is to dedicate the fast to someone. This way I don't break it untimely. The person could be your loved ones or someone who is ailing.
Good way. To fast. Is to offer it to God for someone.. that’s what I do. Bravo to you
Make sure you actually physically help the people as well, either during the fast or after
What a brilliant idea!
@@dariosimone2383 That's the best,TY❤
Do you strict water fasts only? or are your 48 hour fasts with coffee/tea/caffeine?
1. Stabilize blood sugar PRIOR to beginning the fast.
2. Make the decision every day on how long you will fast.
3. Am I hungry? Or is my brain just telling me I need to be happy? Change your state of being. Walk, listen to music, watch tv etc.
4. Stay BUSY. Nap if you can
5. Know your Hacks eg. Fastonic, iron biome, mineral water in a wine glass…
6. Watch your mindset
7. Measurements help - blood sugar levels, ketones etc
8. Know how to break your fast
9. Reward yourself- new clothes, a hike, etc.
@skbgyal what is mineral water in wine?!
@@christiana8banana@ 9:13 Dr Mindy says that one of her favorite fasting “hacks” is having a little mineral water in a wine glass. Apparently she loves wine at dinner time and when fasting she doesn’t have to feel like she is missing out if she does this.
real heros dont wear capes. 🙏
Thank you :-)
@@christiana8bananajust in a wine glass… No wine with it.
Strangely, it isn't hunger that makes me break my 24 hour fast, it's boredom.
Very true. Trying new recipes and looking forward to a good tasty intentional meal feels soothing and completing to my soul.
Excellent point.
That was me on a dry fast😅
Couldn't be more true
I’m 65… energy is a big deal. When I get hungry… I get busy! Fasting gives me clarity. I’ve noticed that it is the best time to organize a closet… clean my office… sort thru clothes I am going to donate because I’m smaller.
That crap just piles up. Organize my pantry… etc. Fasting makes me a cleaning Superwoman. 😊
My mom used to take a 2 day fast while I was in college and writing my exams! She used to dedicate her fast to my success and I believe that is how she kept her on target!
🙌
What a wonderful number 9; the reward.
That is so lovely
I'm not that hungry, I just have cravings and cooking for my family everyday is like torture
You were designed to eat - look how much of your body is dedicated to eating and the process of food. The great creator didn't create you to starve . I'm 52, birthed children , and I'm fit and trim - and never did long fasts. It's not healthy for many reasons - some of these people are going wayyy too far. If you can do a daily 12 hour fast , eat light and enjoy eating with your family - I promise you'll be healthy . Some of this stuff is downright dangerous . God bless you 🙏❤️
@@ChristiansPrayingTogether imagine thinking that if you don't eat for 12 hours you are in danger
Same here, I cook for the family and it’s difficult not to do taste tests.
@@ChristiansPrayingTogether Sandra Westley if you’ve a,ways been slim you have no notion of how hard it is to lose weight, and we were definitely not meant to constantly eat like we do today, and eat all the carbohydrates we eat, God made man to till the ground, and gave home animals to eat, but all of that takes time, not like we are today, all there at the supermarket just to buy.
@@ChristiansPrayingTogether LOng-fasting is more important than ever because it is one way to combat all the GMO and highly processed foods around that're designed to make us crave more junk foods.. This is the best solution for those who can't have easy access to "God's food" a.k.a organic food.
I don’t know why but I actually like the feeling of hunger when I am fasting. I have a history of binging in years past and alternate day fasting has helped me totally regain control of my eating. For once in my life I feel in control so I look forward to hunger pangs because I tell myself that it’s ok because my body will break off some of my body fat. Even though the hunger is there, I do not feel the need to binge. I know my next meal will be here soon enough and So I can wait it out.
Well done!🙂👍
(Headed into my 3rd day ... Need to sleep now!)
😜👍
I agree on the feeling of hunger, even daily hunger. And it does tend to go away if you ignore it. I sleep better, think more clearly and lose weight when I have periods of hunger during the day.
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“break off some of my body fat” - I love that!
Totally agree! In some weird ways, I like the feeling of hunger, knowing that autophagy is kicking in and burning the unwanted fats! Plus the reward of putting healthy yummy foods in mybody afterwards! Let's go everyone, we got this!!
I'm starting a 48 hr. Tomorrow wish me luck❤
Hunger is always temporary. Walking kills hunger too
I didn’t know that. Thanks
@@lisalmenard3828 yeah, perceived “hunger” is often grehlin related. It’s a hormone released by the brain to prep you too eat. You eat often at predictable times and you’ll get hungry. Fasting over time decreases grehlin therefore less feeling of hunger over time
Exactly 👍🏽
I did a 24-hour fast then a 36-hour fast and lost 7 lbs in one week! It was the most gratifying experience. I'm 39 and suffer from bloating and inflammation, especially around my waistline and face. I can feel and see the difference! The first couple of hours I was hungry but after the second day it started to diminish and I was able to practice self-control. Now, I have a different relationship with food. I'm able to have smaller portions because I've come to the realization I can go without stuffing my face three times a day! Thanks, Dr. Mindy. Your videos have been super helpful.
That’s great! Did you do omad the other days? Carnivore?
Another fasting helper is simply listening to you on you tube. It is such a booster!
Soo true 😊
Ikr? It really helps
Soo true😅
what do you mean ? i’m interested
INDEED! 😊👍🏼
Just going no carb and 17 hours to eat and I have lost 12lbs in 3 weeks.
🙌🏽🥇😁🌹
Congratulations! You fast for 17 hours or you eat for 17 hours.
She is SO RIGHT about being on low carb/keto before fasting. I noticed once I changed to a low carb diet my fasts were not hard at all! One example dinner for me would be Salmon (with garlic, lemon juice, pink salt, cayenne pepper, EVOO) asparagus with Parmesan, & cauliflower rice. I have this at least once a week. The rest of the week I switch up the meats and veggies. I get totally full and I’m happy! If I want something sweet after I go for Greek yogurt with blueberries and topped with my keto granola 😉 it has worked for me! Went from a size 14 to a size 2 in two years 😃🙌
@@DrMindyPelz thank you Dr. Mindy! You’ve been the change I needed in my life. I’m one of your million! ☺️💕
Please can you tell me what is EVOO and keto granola? Thanks.
@@safi456 EVOO is “extra virgin olive oil” and there are some wonderful recipes for keto granola here on UA-cam! It’s a lower carb granola 😊
Nice!
Well done! That’s awesome!
I work 7 days on 7 days off and usually just don't even try to fast when I'm on my off week, it's so much easier to fast while I'm at work and just keeping busy.
Watching food adds on tv is not good for me when i'm fasting
Who is here in 2024? New suby here. Wow, Dr. Mindy Pelz is amazing!!! :)
Learning that grehlin can only sustain a peak for around 15 mins max made a big difference for me.. if I can distract myself for that time the hunger pangs lasts, it’s way easier for me to keep on track
That's cool info- I didn't know that
That is going to be a game changer now knowing this🤘just got to push thru that little window to move on is doable mentally now that I know it’s duration is limited.
What great advice! Makes so much sense.
Thank you Mindy! Ill be binge watching and finding encouragment and hope in getting back on track.
So true! All of it. Thank you so much for all your advice, Dr Mindy!
The mindset thing is so very ingrained in me. When I’m not feeling good, or when the weather gets cold I was always taught to eat some nice warm foods.
This is a really great video! I absolutely love this Channel. I’m so thankful I found this community to join.
This was great!!! Straight forward and easy to apply today! So mind- I’m going until 3:00 pm!
Great video!!! Thanks sooo much Dr. Mindy!!! 😀❤️
This was very good ! Thanks for making this video 😊
Thank you love the information
Thank you for these strategies!!
My 2nd time in ketosis that I know. Only took 24 hrs fasting this time. The mental awareness is blowing my mind! My advice for newbies is do it! I drank butter and mct coffee 3 times today. Thank you Dr Mindy
I keep coming back to this video for inspiration. Thank you Dr Mindy.
Love you and everything what you share ❤
Thank you for all your time, generous sharing of your wisdom, expertise, and encouraging inspiration for better health. Love and appreciate your work. Mucho Gracias
I’ve been following your channel for awhile now and truly appreciate your teaching. Between you and Dr. Jason Fung, the teaching is incredible. Thank you so very much.
These videos are saving my life 🌹
Thank you so much Dr! I appreciate your videos so incredibly much
I enjoyed this video, thanks for sharing
Everytime Im tempted to break my fast for no reason, i watch ur videos. Thank u dr.! Love and gratitude from the Philippines.
Thank you Dr Mindy, your videos are extremely helpful, informative and interesting.
Thank you so much for all your amazing information! You are truly incredible.
I am new to your channel & I have found my new true love 😍 youtube doctor!!!! So very thankful for your channel & wealth of knowledge for women!!!🌟🙏😘🌠🎉
Thank you for being the world’s doctor. For giving us this information to help our health. I truly appreciate the work and effort you’ve done to help those fasting. I especially appreciate what you’ve done for women. THANK YOU❤
Halfway to completing my second ever 72 hour fast in two months. If I can do it, you can achieve it too! Remember to ease into your recovery meal.
Thanks Mindy...started Fasting...enjoying the benefits I am getting.
Thank you for everything and such a great presentation
To continue my fasting and set mind strictly i must watch this video again and again.😍
I totally agree with you about fasting at work vs fasting at home. I'm doing my first 36 hour fast starting Tuesday and I told my boss I wanted to work alot Tuesday and Wednesday so I wont be hungry!! Love yours videos!
Pretty pink blouse & I like that scarf 😀 looking forward to next week’s fast🤗
Dr. Mindy! Thank you so much for making this video! I started my 2 day fast last night at 10pm. Usually it's very hard to stay consistent. You basically read my mind! ❤
💚
When I'm hungry, I watch your videos, lol!! Works like a charm!
The most important point for me is the mind games. Somehow, when you are clear of your objectives, your mind will act accordinly but if you are not sure, your mind will convince you otherwise.
Wow! such a helpful video, thanks Mindy :)
I haven’t tried fasting yet. Listening to the Doc and Reading these comments are so helpful, can’t wait to get to the fasting tenure of all you guys!!
It seems like I always start to feel really good right after the hunger passes and the hunger usually only lasts 30 min or less.
So helpful- thank you!!
Needed this today!! It reset my mind. Thank you so much!
Happy to hear that!! YOU are amazing! 💚
Very good video, thanks.
Dr. MIndy, I really appreciate so much all the informations u have and how explaing them to us. Im from Brazil and sometimes seems difficult to find doctor with so much knowlodge like you... thanks so much
Well said,,,,😍🥰
Non sleep deep rest and naps have been my personal secret sauce. Why do we eat? Energy. What gives us more energy? Takin’ it easy. And the way I’m set up I love naps even more than food! 😂❤
I usual combine both fasting and napping/relaxing😅
Wow. Very enlightening. Thank you
A new subscriber, I have done fasting on and off. These reasons listed are the reason I don't stick do it. Thank you this information is extremely helpful.
I've found that when I get hungry, just wait 20 minutes and the hunger is gone. I found that solution in losing 50lbs on a 3 meal a day low carb diet. I don't know if that's just me, but take note of the time next time you get hungry, set a twenty minute timer and see if your hunger is abated. I believe that works for most people, but it may just be me. Let me know if that helps. Love Dr. Mindy.
Tom....just drink a glass of water! 😎
Tom Coleman A timer! What a great idea! thank you for sharing 👌🏼
Exactly, tell yourself “this too shall pass”.
Thanks Tom, I am going to try this today 👍
Yes, it definitely goes away. I drink hot tea. Even when you think you're going to lose your mind and you can't concentrate at work because you're hungry, you take a phone call or get involved in something and the next thing you know, the hunger has passed.
Weirdly my favourite thing to do is look up recipes when I’m fasting. Planning a yummy meal to break my fast gives me something to look forward to.
ThNk you Dr Mindy for your help ❤
Amazing as always thank you …
I like to drink flavoured sparkling water when I fast. Strawberry Perrier is my favourite, but I also like lime, and blackberry Bubly.
I just finished a 90 hour fast (6 hours short of 4 days). The first 3 days were easy and I WAS, like dr. Pelz, working very hard at my desk, very busy. But I had no dizziness or light-headedness. On 2 of the days I even cycled about 75 minutes a day. The 4th day was a bit harder and I became tired and a bit listless, so lay down twice during the day (broke the fast at 6pm evening). I think the only reason the first 3 days were easy was because of lots of practice in shorter fasts since 6 months ago. I have already done 3 fasts of 3 days, and intended here to do the same, but decided, seeing I was doing so well, to see if I could do a 4th day . . .Nearly did, but stopped 6 hours short of 4 days. 90 hours. Fasting is the best discovery !!!
Congratulations 👏
great stuff
Thank you Dr. Mindy. I love your passion.
🙏💛
My state changers is listening to your channel! It’s a reminder of why I’m fasting and the benefits for my health. Thank you 🙏🏻
💚
I always do at least a 20 hour fast. I start at 3 o’clock in the afternoon. This way I know I won’t be hungry before I go to sleep and in the morning I’m never hungry regardless of fasting. This way fasting is a breeze. I commit to 20 hours and often fast as long as 36 hours but I take it one hour at a time after 20 hours.
Pharmakon you start your fast at 3 or you start eating at 3?
Conway Cat I stop eating at 3pm.
That’s a great idea
I start around 3pm too for my 24 hour fasts! So I can eat and start my fast again without being too late. Great job
I like to start at 2 but arent always able to
Just discovered and subscribed to your channel. Love that you dive right into the topics, no unnecessary chatter before getting to the point 😄. Thank you. Thanks for all the valuable information super helpful.
💙
Wow that just answered all my questions. Thank you
🤗
Ah, so I hadn't thought about it until you mentioned you were feeling hungry, but that hungry feeling doesn't go away with fasting experience. So me feeling hunger doesn't necessarily mean I'm fasting wrong. Good to know. It helps 😊
This is so helpful thank you and exactly my experience around 11 am this morning when I was cold and feeling a bit low. My mind started signalling images of warmed Italian bread (I had some in the fridge that could be heated) and for a while that seemed to be the answer. Hmm, I'd been intermittent fasting successfully for a while and really didn't want to blow it now so got a hot water bottle and a cup of coffee (with some cream) and nearly an hour later feeling fine again, that moment has passed and I'll eat as usual around 6 pm this evening. :)
YOU ARE THE MOST KNOWLEDGEABLE AND BEST SPEAKER ON THIS TOPIC. KEEP IT UP MINDY!
💙
I love this woman and her content!!! I have been fasting intermittently without knowing it because as a nurse I work early hours and long hours. Eating is not big in my day. Now I understand why I wasn't really getting hungry or feeling dof from not having breakfast before work!!
🙌
Your devotion to helping people cope with the uncomfortable effects of fasting is really noble
💙
Found out about you on Diary of CEO and subscribed instantly. I started fasting journey very slowly last week and I did my 48 hours and never felt better.. it was very hard in the first 10hours or so but eventually the hunger go away. Now am down 10lbs
🙌🏻
Focus and have discipline!!
Excellent 👌 I get my Fast like a girl book. And, Reset menopause. I believe it's going to make a wonderful difference. For sure😊thank you very much appreciated Doctor Mindy🌹🇭🇲💃
Sorry I hit the thumbs down by accident. Well done to you.
For me is working on projects that brings joy, satisfaction.
Wow!!! Thank you for sharing wonderful solutions! 😍❤️
💙
Some grains of salt on the tongue help me
I’ve been fasting everyday for 2 years now. It’s second nature for me to not think about food until my body is truly hungry.
what is the first reason you IF?
@@100antimine is to stop my blood glucose going up, and losing weight. I was diagnosed as pre diabetic, so the last 4 weeks I’ve been checking what makes my blood glucose rise, it’s amazing what foods I thought was helping and was doing just the opposite. I’ve also done the sardine fast which really makes you aware of really how much food you really need, you don’t feel hungry at all, and I lost 3 lbs and I am definitely insulin resistant, very hard to lose any weight.
Dr Pelz, you are a TREASURE. Thank you so much. I’ve been bingeing your content and have ordered your book.
I actually tried a 19hr fast that started when I watched a podcast interview of you.
It blew my mind that I could do this! And so easily.
My question to you is this, and please answer for educational purpose only (I completely accept this)… I am morbidly obese, hypertension and type2 diabetic. I’m on metformin (2gr), amlodipine (10mg), and ramipril (2.5mg)
I’m currently priming to start fasting on day one of my cycle coming up soon.
Ramadan is coming up soon where I’ll fast for the days I’m not on my menses, from before dawn to after sunset. This includes no water.
Would this be safe for me to do? I need the health benefits of fasting the way you teach, but I also want to know if it’s safe. Don’t want this niggling at me when I get going.
Anything else you recommend for people like me?
Thank you so much Dr Mindy, you are saving lives one fast tip at a time!
💙
Hunger is a temporary feeling but it is a blessing. It helps to remind u that when ur hungry if u break the fast it will actually feel worse to eat then to keep fasting , the thing that makes fasting difficult is the fatigue , but there are ways to breakthrough it and access supernatural energy through the Word of God. also u wont be hungry forever the feeling will go away . it may come back at times in waves but u can use that as a reminder to pray. When u fast and pray and read Gods word the Bible , you are actually feeding your spirit .When you Pray and Fast the way God intended Miracles tend to happen . Your more connected to Jesus Christ the One and Only true God . I dare you the person reading this that the next time you fast to Pray to Jesus Christ and to read the bible . i Guarantee you , you will experience something Supernatural . Seek the Lord while he may be found . Repent the Kingdom of Heaven is at hand .
So AWESOME!!! Love the good advice. Thank you Jack matthews
❤️❤️❤️
I agree completely. Thank God that we even have the food to break our fasts
I appreciate this! Thank you so much! It’s my first time fasting for 36 hours, I am so encouraged, May the Lord continue to bless you as you have been a blessing to me!
Amen!
You answered all questions I faced on fasting. I feel more comfortable to face fasting blues as I'm mother of 2 kids.
It can be hard as a mom
I feel your pain and then some! Lol, i have six and three of them are three and under 😵 this is me 😋
This channel is helpful.
Thank you 🙏 I am fasting right now and your channel is keeping motivated ❤😊
🙏🏻❤️
New to all this but 26hrs into my first 36 hour fast. These tips are great, plus reading the comments. Loving the idea of dedicating the fast. ❤
🙌 YOU are doing it!! 💙
I've been on a fasting diet since July and have lost 30 lbs so far but I have days when I want to eat all the time and you just told me why. Thank you so much for that explanation, now I know how to handle those moments.
Hi Dr Pelz, i started my fast yesterday At 3.30pm for 24hours. I have just eaten and it wasn't hard at all! Thank you for your amazing help.
Sending hugs 🫂 from CapeTown South Africa . ❤
❤️
Love your energy!
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Stabilize blood sugar first
Keep fats high, carbs low #1
Decide before you start, tell yourself how long you will fast. ie 15 hour fast***
Food changes our mental state. Mind just says I want to be happy.
State changers tell yourself now I will Dance etc..
Stay busy***
Know your hacks. .first physically then emotionally. Fastonic tablets. …
Ion biome
*mineral water in a wine glass
Watch your mindset-just acknowledge them.
Celebrate your wins. Put something out in front of you after fast. Like reward with buy a new blouse. etc..
OMG! I just tried the avacado and kim chi together and it is amazing!! I am learning so much Dr. Mindy! I have been an RN for over 40 years and always looked for preventative and alternative methods for my own health care. Now so grateful to find you on UA-cam and will be getting your books also!!❤❤
💙
Thank You 👍👍👍
Im on day 1 on 12 hrf fasting & thats the main question Ive been asking & searching for !
Hello, Mindy! Thanks for sharing! So happy to hear about different ways of fasting, and all the benefits. My mom always said that I was too skinny for fasting, but now I fully enjoy the benefits of doing a fast. It’s not just about loosing weight. I really feel comfortable doing it, and eating afterwards is so enjoyable. 🤗👍🏻
Dr. Mindy Pelz can one be too lean/thin for 24+ hour fasts?
I'm a 'normal' weight for my height. Have started fasting because I truly believe that lean is better for long life. I live in a foreign city where there are hundreds of ex-pats; some in their 90's!
Not an extra ounce of fat among them!! I'm 87, and an experiment of one. I feel great fasting. Energy!!
Black coffee!! And lots of water. Best wishes.
Hey,, hello from India, thanx for the info