Break your fast with the biggest leafy salad with some avocado or olive oil thy you can muster.
Eat protein and fat, stay away from processed carbs.
Edit: clean your teeth immediately after finishing eating and engage in a non-food related/triggering activity. Drink some hot/cold herbal tea.
I have been eatting more protein and fibre. Drink lots with your meal / before your meal and sip something after
Also plan ahead what your going to have and how much. I find if you plan something you will really look forward to for your meal it also keeps you more satisfied.
Meat & fat, very difficult to overeat butter. Fat is satiating, kills the appetite & doesn’t blow up insulin, glucose & triglycerides. Processed foods, sugar, carbohydrates & HFCS are a metabolic nightmare & drive hunger.
To break a fast, have a salad followed by Steamed broccoli or vegetable soup. However much you eat, calorie wise it will still be very minimum. By the time you finish those and have your protein, you’ll barely have any more appetite.
I usually finish it with a dark chocolate square or a few bites of strawberries. The sweetness gives me the closure. I am good to go for 22/23 hours after that.
Good luck.
Cook/meal prep. Know what’s going into your food as well as the caloric amount of your food. And then after you’re done eating, down a cup of water or two.
I like to eat clean aka no commercially processed foods and stick to complex carbs (broccoli/cauliflower/celery/etc.) and proteins (chicken and hard boiled eggs). I get super full every meal and avg about 1200-1300 calories/meal. I eat the same meal every day and with meal prepping, it forces me to eat what I already have made instead of ordering out.
I read somewhere that it takes about 21 days for habits to stick, so know that you gotta mentally fight through your urges when trying to make this work. It’s not for everyone so sometimes, just breaking up your meals may be more sustainable but the key is monitoring what you’re eating and how much you’re eating.
I have the opposite problem. My trick is to break the fast with a glass of chia seeds lemonade. It’s refreshing, cools your body and also keeps you full after having. You can have your meal post that and you will notice the difference. Good luck! 👍
It’s hard to overeat since your stomach is so shrunken from the fasting that you reach satiety faster.
I guess a way to not overeat is by turning it into 48s + OMAD. Your stomach will be even smaller than if you did 24s