How to Manage Eating Habits During Fasting: A Practical Guide!

Today, let's break down why cravings happen during fasting, and how can we stay on track, all through the lens of behavioral psychology (don’t worry, I’ll keep it simple!).

Understanding Why We Crave Food During Fasting

Let’s start with why you even feel hungry when you’re fasting. Did you know that there are actually four stages your body goes through when you want to eat?

1. Cue: This is the trigger—maybe you see a delicious plate of food or smell something cooking in the kitchen. Your brain says, “Hey, it’s time to eat!”
2. Craving: Once the cue hits, you start craving food. Your body is wired to respond to that smell or sight by making you feel hungry, thanks to a hormone called ghrelin (aka the hunger hormone).
3. Response: This is where the battle begins. Do you reach for the food or stick to your fast? It’s the moment of decision.
4. Reward: Eating gives your body that instant gratification—your hunger goes away, and you feel satisfied.

As James Clear explains in his book Atomic Habits :

“A cue triggers a craving, which motivates a response, which provides a reward, which satisfies the craving, and ultimately becomes associated with the cue.” (Page 50)

Recognizing this cycle can help you stay strong during fasting by learning how to stop cravings before they interrupt your fast.

How to Break the Cycle of Cravings During Fasting

Now let’s look at some practical strategies to help you manage cravings while fasting. These tips are all about building better habits that keep you on track :

1. Remove the Cues (Make It Invisible)

One of the biggest triggers for eating is simply seeing or smelling food. So, make it easy for yourself— out of sight, out of mind. If you’re working from home, stay away from the kitchen. Avoid places where food is constantly around. Don’t leave snacks on the counter where you’ll see them every time you walk by.

Little changes like this can make a huge difference.

2. Change How You Think About Food (Make It Unattractive)

I know, I know—easier said than done, right? But here’s a trick I’ve found helpful: during fasting, reframe food in your mind. Instead of thinking of food as something that will satisfy you immediately, start thinking of it as something that will interrupt your fasting goals. Remind yourself why you’re fasting in the first place—maybe it's for better fat loss, mental clarity, or staying in ketosis.

Make those long-term benefits more attractive than that quick snack.

3. Make Snacking Difficult (Remove Easy Access)

One of the easiest ways to avoid snacking is to simply not have easy access to food during your fasting window. If you’re working, don’t keep snacks nearby. Clear out your pantry or fridge before you start your fast. By removing easy options, you make it harder to give in to the temptation.

And if you’re planning meals, do it ahead of time so that when your eating window comes, you’re ready to eat without resorting to junk food.

4. Delay the Reward (Make It Unsatisfying)

This might be the toughest part, but it’s also the most rewarding—literally! Delaying gratification is a key part of fasting. Instead of focusing on the short-term reward of eating, think about the long-term benefits. Maybe you want to lose weight, maintain ketosis, or improve your mental clarity.

The reward of sticking to your fast is much greater than the short-lived pleasure of a snack.

The Role of Ghrelin: Why You Get Hungry and How to Manage It

Now, let’s talk a bit about ghrelin, your body’s hunger hormone. Ghrelin is sneaky—it rises during fasting, which is why you feel hungry at certain points of the day. But here’s the good news: it doesn’t last forever! Research shows that ghrelin peaks at your usual meal times but then slowly decreases, even if you don’t eat.

Here are a few tips to manage ghrelin during fasting:

• Stay Hydrated: Drink lots of water or other non-caloric beverages. This helps stretch your stomach and reduces the hunger signals.
• Electrolytes Are Your Friend: When you’re fasting, especially on keto, your body can lose electrolytes like sodium and potassium. These can help curb hunger, so make sure you’re getting enough.
• Eat High-Fat Meals Before Fasting: Fatty meals (think avocados, olive oil, fatty meats) before you start fasting can help keep ghrelin in check, making you feel fuller for longer.

Final Thoughts: Stay Strong and Enjoy the Benefits

At the end of the day, managing your eating habits during fasting is all about understanding your body and learning how to control your cravings. By removing food cues, making snacking harder, and focusing on long-term rewards, you can master the art of fasting and stay in ketosis. And trust me, the benefits are worth it!

Remember, it’s not just about resisting hunger—it’s about creating a new mindset that makes fasting easier and more rewarding. So next time you’re tempted to break your fast, use these strategies to stay on track. You’ve got this!

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