I’ve found that adding what ever I was craving as a snack into my next meal helps. My kids were eating chips the other night and I really wanted some, so I made sure to have some the next day at lunch. I’ve also had all kinds of strange things at lunch as I find it’s not that I’m actually hungry while fasting but I miss snack foods on occasion.
I dunno if this will be frowned upon, but I eat celery. It’s 95% water anyways and only around 1% digestible carbs. Ergo, if you eat a whole pound of celery, that like 5g carbs. You get more calories from breathing the air next to a bakery.
I used to a big evening-nighttime-middle of the night snacker. IF has stopped it. Amazing. I finish eating, relax, take my dog for a walk, go to a warm yoga classes or watch tv. Can’t really believe it.
Personally, drinking tea and chewing gum are my go to; also lemon water sometimes. If all fails, forcing me to drink a large amount of water kinda helps.
That’s the advice for within fasting window, but what truly makes a difference is what you eat within your eating window. More protein usually means less or no hunger. I also eat zero refined/white carbs. Any carb I eat is a whole food with tons of fiber and nutrients in it. If you stick to eating nutritious whole foods, it’ll help a ton to not have urge to eat when fasting. It does take a few days for the body to make the switch if you eat too much refined carbs regularly, though.