Eat enough protein and fat the day before you fast. Limit carbs and sugar on your meal before the fast. Start slow and build up. You should not be really hungry doing IF.
Instead of thinking about it as going without food, consider it as a time that you are healing your body.
Sip bone broth if all else fails. For convenience, I use Swansons bone broth canned servings.
So many people have food habits deeply tied to feelings, I wouldn’t be surprised if this is just that reflex. In this day and age, food is so readily available that no, we won’t die if we don’t eat! But scarcity mindset can make us think we’ll pass out because suddenly there’s nothing coming this way. Try drinking liquids.
A lot of the time we confuse thirst with hunger, and recently as I’ve begun to fast I am learning that my body triggers me a lot more for thirst than food, but for years I mistook that as “im hungry” vs “im probably a little dehydrated, time to drink water.” As soon as I drink water the “hunger pangs” entirely disappear.
Also, in the wisdom of my latina grandma, “hunger that awaits food isn’t hunger.” Meaning, there’s a meal on the horizon soon, calm yourself.
I was 280 Lbs on my 49th birthday and didn’t eat for a week. I’m only 5’4” so I was a pretty big guy. I gained a few pounds back right afterwards but fasting didn’t scare me after that. That was quite a few years back and I’ve learned a lot since then. Like, avoiding carbs and sugar will help you fast. When your fingers and toes get cold when are fasting go for a brisk walk to reset your metabolism. I will be okay if I get nauseous, I just need to take it easy for a few minutes. Lots of physical activity is not recommended at first, when you are half way to your goal, start walking. Drink shitloads for water and eat your greens or you will develop problems. Saying that, I would bet you are not getting enough green veggies. Particularly spinach as it has a load of potassium that will help you relax. I smoked some pot to relax enough to keep fasting but most people have allowed themselves to be programmed to eat when high instead of concentrating on the overwhelming sensation of bliss already present, I’m still around 135 Lbs ish and use spinach and pot to relax now but, what do I know?
I thought I was martyring myself whenever I fasted. I had to play mind games with myself to keep me on track. I tell myself “if you survived a kidney stone pain for 8 hours, you can survive this hunger for two more hours.”
Being overweight gives me anxiety..it all depends on how much you want to get healthy..hunger is mental for many..mind over matter. The more you fast, the easier it is ..especially if you reduce simple carbs and eat protein and veggies.