How To Do Intermittent Fasting (Without Feeling Hungry)

How To Do Intermittent Fasting (Without Feeling Hungry)

November 4, 2019 9 By William Morgan


hey guys what’s up so today I’m gonna be
talking about how you can do
intermittent fasting and completely
prevent hunger because obviously that’s
not what you want when you’re fasting
during the day when you’re busy with
your work when you’re busy doing
whatever you’re doing you don’t want to
have a rumbling stomach and just be
thinking about food it’s annoying and
nobody wants to do that so here’s how
you actually prevent hunger while
they’re doing fasting so first of all
for those of you who are completely new
fasting is basically not eating for a
certain period of the day and people
will do this in order to speed up fat
loss now there’s a lot in this
information about why intamin fasting
actually helps you to lose fat so we’re
going to hear some people say it’s about
a hormone called insulin but the truth
of the matter is is that the reason it
works is very simple the reason fasting
works is because basically it helps you
eat less food so it’s a good tool to use
for weight loss but it’s not some
magical solution all right so now for
the good stuff
how do you do fasting and not get hungry
well the first way is to not obsess over
your eating windows so you’re going to
hear a lot of intimate fasting protocols
like 16 eight which is fasting for 16
hours a day and eating for eight hours a
day you’re gonna hear about the one meal
a day where you’re basically fasting for
23 hours a day or the 20-hour fasts and
for our feeding window now these are
good you know frameworks to follow but
you shouldn’t have to follow these to
the exact minute so the thing is you
don’t have to freak out if you go
fifteen minutes over your 8 hour feeding
would do because the main determinant of
whether you’re going to be losing fat or
gaining weight is going to be your
calories and your protein intake 15
minutes over your feeding window isn’t
gonna make any difference whatsoever if
the total amount of food you’re eating
is the same it’s gonna make a difference
if that 15 minutes over your feeding
window is an extra burger and pancakes
of course it will but overall as long as
you’re eating the same amount of food it
doesn’t matter whether you’re doing a
two hour feeding window eight hours or
whether you’re eating small continuous
meals for 24 hours straight so the
second way to help minimize hunger is
going to be to consume coffee now I
actually went off coffee for a while and
I’m back on it a bit I’m drinking it a
bit more than I usually would but I
remember that when I went off coffee and
actually coincided with when I stopped
doing insulin fasting and I think a big
reason for this is because of the
appetite reducing effects coffee house
now this is actually just my experience
scientific evidence has backed this up
and we know that decaf coffee especially
decaf and normal coffee is more
effective than caffeinated water for
decreasing your appetite and the reason
for this is very simple and it comes
down to your hormones
so coffee and decaf coffee help to
increase a appetite reducing hormone
called peptide YY
for short pyy so when P YY is increased
which happens when you consume coffee
when you consume protein your appetite
goes down so drinking coffee is a good
idea now you don’t have to become a
coffee holic if you haven’t drunk it
before just because it helps reduce your
appetite but it’s something to keep in
mind and you can use it strategically at
the points where you get hungry and if
you don’t like caffeine you can just use
decaf so the next way to minimize hunger
is to consider a low carb or ketogenic
diet now you guys know very well that
I’m not an advocate of the ketogenic
diet or a low carb diet I advocate that
you try to eat carbohydrates that good
for building muscle but good for giving
you energy and it’s just great to have a
wider variety of food that you can
consume however there are some
preliminary evidence that low-carb and
especially ketogenic diets help to
decrease your appetite and that’s due to
the increase in ketone bodies ketone
bodies are the off product of energy
from burning fat in your body when your
body burns its own fat it’s gonna
produce ketone bodies and these ketone
bodies may help to reduce your appetite
and this may be one of the reasons why
thousands of anecdotes online report
that people on a ketogenic diet have a
reduced appetite now fasting is actually
accomplishing the same thing ketosis
ketosis occurs when liver glycogen is
depleted and this occurs when you fast
because you’re not consuming any
carbohydrates or protein a manner also
when you’re reducing of carbohydrates a
lot like on a ketogenic diet so the idea
is that a ketogenic diet and fasting a
synergetic because if you’re not eating
many carbohydrates then you’re going to
enter that state of ketosis when you
fast much quicker and this is why you’re
going to have a much easier time having
a reduced appetite if you eat a low-carb
diet and then fast as opposed to a very
high carb meal and then try fast the
next day so I hope that makes sense
basically to summarize this it means
that generally if you’re eating more
carbs you’re gonna be more hungry while
you fast this doesn’t mean you should
follow a low-carb diet but this is
something to keep in mind if your hunger
is something you really really struggle
with so next stay productive this is
pretty self-explanatory if you’re just
you know sitting around then you’re
gonna get bored you’re gonna get hungry
but if you’re busy if you’re doing your
work if you’re going out with friends if
you have a lot of activities on then the
chance of you thinking about food is
going to be less so stay busy and stay
productive next drink more water now
water isn’t going to have the biggest
appetite reducing effect but it’s
important to stay hydrated some research
has shown that water helps to decrease
your appetite so it doesn’t hurt to make
sure that you’re getting in a little
more water than normal it also makes
sense to do this because when you fast
especially for longer periods of time
your body is gonna shed water and
glycogen so it’s important to stay
hydrated while you are fasting next eat
low calorie and satiating foods when you
break a fast for example if you’re
starting off fasting and it’s difficult
for you and you’re trying to get to that
16 hour mark but you only make it to 13
hours imagine eating like an apple or
some vegetables very low in calories but
very high in fiber they’re gonna fill up
your stomach and it’s gonna help you
starve off that hunger for a few more
hours because of this you’re going to be
able to eat a bigger meal later on
you’re gonna be able to enjoy more
calories and you’re hardly going to be
eating any calories because the foods
that you would break your fast with
they’re gonna be fruits and vegetables
which tend to be low in calories and
again they’re gonna fill you up so
there’s something to keep in mind while
they’re breaking a fast
the next one is very simple different
strokes for different folks just because
your friend is doing a 20-hour fast
doesn’t mean you should maybe your
friend is
they don’t weigh much they don’t have to
get in many calories maybe that just
suits them better so if you’re like a
power lifter and you weigh like 180
pounds 200 pounds then it’s not gonna be
a good idea in general for you to do a
23 hour fast compared to somebody who’s
much smaller who’s not doing much
strength training they can probably get
away with that much easier but you as
that bigger person whose strength trains
a lot maybe you’re gonna need more time
so you can get in a pre-workout meal too
you have to understand that some people
are gonna do better not fasting at all
some people will do better fasting for
20 hours in some better on 16 it depends
on your circumstances and on you as an
individual
so next patience is virtue please
understand that if you’ve been eating a
big meal for breakfast for the last 20
years if you randomly cut that out and
you try to eat all your food within two
hours and you skip breakfast you’re
gonna be hungry no matter who you are
right it’s gonna be very rare that
you’re going to eat breakfast for 20
years skip it and not be hungry your
body is used to what it’s been used to
so give your body a chance to acclimate
to the change so you might be hungry for
the first few days a week or even two
weeks if you’re hungry after that period
then it’s time to rethink things and
start to strategize but it’s natural to
be hungry for that first week or so so
be patient and wait it out if you’re
really committed to giving this a go so
the last point is that fasting may just
not be for you so the perfect example of
this is gonna be females versus males
research has shown that males after a
two day fast are more calm while females
get more stressed out and that may come
down to some evolutionary reasons which
I’ve talked about in more detail in
another video and I’ll link that below
so the idea here to put it in a nutshell
is that we’re all different and some
people may just not do well with fasting
and that’s okay just because there are
thousands of people out there responding
really well to fasting it doesn’t mean
that it has to do for you you may better
suit doing frequent meals right and
eating every hour every few hours that
may just suit your physiology your
circumstances your lifestyle better so
you can give fasting a go but if it
doesn’t work for you you don’t have to
keep trying and suffering accept what
your body is responding to and go with
that right guys so if you’re really
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mumbo-jumbo out there all these fitness
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be life-changing alright guys until the
next video I’ll see you later have a
great day