I've been doing 16:8 along with CICO for weight loss as it is going reasonably well (lost 7 kilos in 8 weeks so far). I also try to fast for a whole day one day a week but always get too hungry and end up breaking the fast early. In my fast day I drink black coffee and water but also chicken bone broth, I thought this would make it easier for me since it's almost like food but every day I try it I end up breaking and eating something in the evening.
Any advice on how not to get hungry or power through? I love food so much (hence being overweight) and don't understand how women on here are managing to fast for multiple days if I can't even make it through one, please tell me your ways! Thank you!
Answer
Hi there, congrats on attempting your first extended fast! A few things help for me:
- Work your way up to a longer fast. I started with 16:8 like you and shifted to a 20:4, then OMAD, before I attempted anything over 24 hours.
- Reduce carb intake before fast. Some people say less than 20 g net carbs for a week but I find that too difficult. 50 g or less for a couple days definitely makes it easier.
- If you’re menstruating, avoid extended fasts during certain periods of your cycle. For some, it’s when they’re ovulating and others during PMS. For me, I can’t do extended fasts the week of my period.
- Make yourself some snake juice. This is an electrolyte recipe you can find on the r/fasting subreddit. I find it totally helps. Actually, reading the r/fasting FAQ is really helpful before you start.
- Keep yourself busy. I plan my extended fasts around weekend hiking trips. Being away from the house in the fresh air away from food, restaurants, and commercials really helps. Barring that, pick a period when you’re occupied, but not mentally taxed, at work or school.
- Don’t be discouraged if you quit early the first time. It took me five tries before I successfully completed a 3 day fast.
Good luck!
Answer
I may be not the best person here to give you an advice but maybe the food that you eat before you start your fast could have an effect. Try to experiment with it, aliments with rich nutrition so that it will fill you up better.
Also you got this! Don’t be so hard on yourself. You’re already doing great. Try adding an hour or so to your fast everyday. Slowly but steadily :)