5 Simple Ways to Make Intermittent Fasting A Lot Easier.
Intermittent fasting can become a real challenge, but as your body adapts, it does become easier. These tools — (which are completely accepted within most forms of intermittent fasting) — can make the transition easier to curb hunger and cravings:
1. Green Tea
I sip green tea all day for its thermogenic (fat-burning) effects and its calming amino acid theanine. Green tea can also curb your appetite thanks to epigallocatechin gallate (EGCG), which increases your hormone cholecystokinin (CCK) that signals your brain you’re satiated. However, I do not advice green tead being taken on an empty stomach as it leads to serious stomach upsets.
2. Medium-Chain Triglycerides
Most forms of intermittent fasting allow medium-chain triglycerides (MCTs) because your body burns them for energy rather than stores these fatty acids. MCTs also increase ketone production and improve satiety. One study showed MCTs could increase your metabolism rate up to 12%. I add MCTs to my morning organic coffee for an all-morning fat-burning kick. Coconut oil is a great source of MCT.
3. Branched-Chain Amino Acids
Fitness buffs have long sworn by the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Turn out they can also make intermittent fasting easier. “BCAA have special actions in regulating energy, controlling hunger, and potentially benefiting stress induced cravings,” write Drs. Jade and Keoni Teta, authors of The Metabolic Effect Diet. You’ll find BCAAs in capsules or powder forms.
Hunger sometimes signals dehydration, and a glass of filtered water might be your ticket to stifle a growling stomach. For instance, a study at the University of Washington found drinking eight ounces of water at bedtime could shut down your evening hunger pangs. I keep a stainless steel canteen and sip throughout the day. Ideally, aim for half your body weight in ounces of water, so if you weigh 140 pounds, try to drink 70 ounces of water per day.
Fiber is my go-to for curbing cravings and appetite as well as balancing blood sugar. Mix a teaspoon or two of a fiber-supplement powder with water and watch your appetite dissolve. A study in the European Journal of Nutrition found that fiber in beverages could enhance perceived satiety and decrease the desire to eat more than a beverage without fiber. Start slowly supplementing with fiber powder (too much at once can cause cramping and, uh, bathroom issues), and drink plenty of water as you increase fiber intake.