Summary of "5 INTERMITTENT FASTING Tips For Your Ravenous Hunger"
Key Wellness Strategies and Tips for Managing Hunger During Intermittent Fasting
1. Understand Hunger and Ghrelin Hormone
- Hunger is not a linear function of time; it fluctuates based on the hormone ghrelin.
- Ghrelin is released habitually at typical meal times but will decrease even if you don’t eat.
- Over time, hunger sensations reduce as you become fat adapted.
- Hunger is a normal body sensation, not a sign of danger—similar to muscle ache after exercise.
2. Become Fat Adapted
- Fat adaptation means your body efficiently uses fat stores for energy during fasting.
- Symptoms like mood swings, irritability, or low energy when fasting indicate lack of fat adaptation.
- Consistent fasting and low-carb eating improve metabolic flexibility and reduce hunger.
3. Maintain Mineral and Fluid Balance
- Fasting lowers insulin, which causes loss of sodium and water.
- Replenish minerals such as sodium, potassium, magnesium, and calcium to reduce hunger.
- Drink plenty of fluids (water is best, followed by herbal tea, green tea, black tea, and coffee).
- Fluids can help curb hunger sensations by satisfying the body’s need for something.
4. Use Bulletproof Coffee as a Fasting Aid (Optional)
- Bulletproof Coffee (coffee with butter) provides calories and satiety with minimal insulin impact.
- It can help you get through fasting periods if hunger is too strong.
- However, fasting without it is preferable for maximum insulin reduction.
5. Combine Intermittent Fasting with a Low-Carb or Keto Diet
- Carbohydrates stimulate insulin and increase hunger by blocking leptin (the satiety hormone).
- Low-carb or ketogenic diets reduce insulin spikes and increase ketone production, which suppresses hunger.
- This combination enhances fat adaptation and metabolic flexibility, making fasting easier.
- High-carb meals tend to be less satiating and increase hunger faster.
6. Bonus Tip: Practice Meditation to Manage Stress and Hunger
- Meditation triggers the relaxation response, activating the parasympathetic nervous system.
- Reduces stress, cortisol, insulin, and hunger at a physiological level.
- Helps control emotional and stress-related food cravings.
- Stress increases cravings as the body seeks quick energy during fight-or-flight responses.
Presenters / Sources
- Dr. Ekberg, Holistic Doctor and Former Olympic Decathlete
Category
Wellness and Self-Improvement
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