Use these 3 Powerful Intermittent Fasting Tips to get rid of hunger & cravings for good. If you get hunger pangs whenever you try to lose weight then this video will help you avoid that hungry feeling without eating. Even if you’re eating one meal a day there are ways to reduce your appetite to make weight loss easier.
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Intermittent fasting is a great way to reduce your caloric intake, burn fat, and lose weight without counting calories and without eating tiny portioned meals all day long. Multiple studies and systematic reviews confirm that intermittent fasting is at least just as effective as diets that require continuous dieting with small meals throughout the day. But, most people still dismiss fasting as a viable option for fat loss because they’re afraid of feeling really hungry while restricting food. And this is a valid point… In exchange for having a few larger more satisfying meals you will have to spend a portion of the day not eating anything at all, which means you’ll have to give up a meal or two that you’re normally used to eating. Not only can this be difficult and cause hunger especially for someone that’s used to eating 3 or more meals a day, but that hunger can easily turn into overeating when you break your fast and start eating again. So in today’s video I want to give you the 3 best ways to prevent hunger while fasting, and these tips are in no particular order, in fact the third tip is probably the most important one so stick with me, you’ll definitely be glad you did. Let’s start with the first tip that most people get wrong….caffeine and coffee. Coffee is probably the very first thing that’ll be recommended for you to reduce your hunger while fasting. And there is some evidence to support this. One meta-analysis examined the effects of coffee and caffeine on appetite control and it found that coffee could help reduce appetite anywhere from half an hour to four hours after consumption. It also found that somewhere between 3 and 4 1/2 hours after drinking the coffee the appetite suppressant effect wore off. This means that coffee may help you reduce hunger for up to 3 hours after drinking it and this effect may last all the way up to 4 hours. Now most people immediately assume that this is caused by the caffeine found in coffee. Some people even buy caffeine pills and they deal with the jitters and other side effects in an effort to reduce appetite further. However, another study proves that this might be totally unnecessary because the caffeine may not be the factor responsible for the appetite reducing effects. This study had the participants drinking either a regular caffeinated coffee, decaffeinated coffee, a placebo drink which was water, or water with caffeine in it. And surprisingly the decaffeinated coffee reduced hunger the most. Regular coffee with caffeine reduced hunger the second most, meanwhile the water with the caffeine didn’t really reduce hunger at all. This study shows that there may be something in the coffee itself that reduces hunger and it’s doesn’t seem to be the caffeine. Further research on this is required, but it’s interesting to note that in this study the decaffeinated coffee also raised a hormone known as peptide yy much higher. This is a hormone that’s released in your intestines and it happens to lower appetite and hunger. The point is drinking either decaffeinated coffee or regular coffee in moderation may reduce your desire to eat. Just keep in mind too much coffee will elevate your cortisol levels and cause side effects.
Intermittent Fasting for Overweight and Obesity: A Meta Analysis
Coffee May Reduce Appetite For 1/2 hr to 4 hours after consumption
Decaffeinated Coffee Acutely Decreases Hunger & Increase Satiety:
CLA May Reduce Appetite:
Systematic Review of Protein and its effect on satiety:
0.5g of Protein Per LB Is Enough To Reduce Appetite
Systematic Review of Fiber’s Effect on Satiety (Most Fiber Does Not Reduce Appetite):
Phsllium Husk And Satiety:
Not All Fiber Reduces Appetite: More Viscous Fiber Does
Ghrelin (Hunger Hormone) Released During Normal Feeding Times (ie. breakfast, lunch, dinner)
Pavlovian Psychology | Classical Conditioning | Pavlov’s Dogs
Ghrelin Levels Steadily Drop After 84 Hours of Fasting: