That grumbling stomach doesn’t have to derail your progress. In fact, it’s often not real hunger at all. These five simple, doctor-approved tricks can silence hunger pangs almost instantly and keep you feeling full and focused.
It’s mid-morning. Your fasting window has a few hours left. And then you hear it… the familiar gurgle and groan of your stomach. The dreaded hunger pang.
Your first instinct might be to throw in the towel. But wait! Before you do, understand this: what you’re feeling is often not true, physiological hunger. It’s frequently just a signal—a habit, a thirst signal, or boredom. And signals can be managed.
Here’s your toolkit of proven strategies to conquer those pangs and power through your fast with ease.
1. Hydration, Hydration, Hydration (The #1 Rule)
This is the most powerful tool in your arsenal. Your body often mistakes thirst for hunger.
- The Hack: The moment you feel a hunger pang, drink a large glass of cold water. Wait 10 minutes. Often, the sensation will completely disappear.
- Pro Tip: Keep a large water bottle on your desk at all times and sip consistently throughout the day. Aim for 2-3 liters. For an extra boost, try sparkling water; the bubbles can help create a feeling of fullness in your stomach.
2. Become a Busy Bee (Distraction is Key)
Hunger often comes in waves. If you can distract yourself for 15-20 minutes, the wave will usually pass.
- The Hack: When hunger hits, immediately engage your brain or body in a task.
- Go for a brisk 5-minute walk around the block.
- Tackle a quick work task you’ve been avoiding.
- Listen to an engaging podcast or some upbeat music.
- Do a few stretches or some light cleaning.
- The Science: This redirects your focus away from your stomach and interrupts the “I’m hungry” thought pattern.
3. The Black Coffee & Tea Secret Weapon
Plain black coffee and herbal tea are not just allowed during a fast; they are your allies.
- The Hack: Enjoy a cup of black coffee or green tea in the morning. The caffeine is a natural appetite suppressant and can give you a mental and physical energy boost.
- Pro Tip: Explore the world of herbal teas. Peppermint tea can soothe the stomach, while flavors like cinnamon or chocolate rooibos can satisfy a sweet craving without any calories.
4. A Pinch of Salt (The Electrolyte Fix)
Especially when you’re starting, headaches and hunger can be a sign of electrolyte depletion, specifically sodium.
- The Hack: If you’re feeling weak, headachy, or unusually hungry, try adding a tiny pinch of high-quality sea salt or Himalayan pink salt to your water. Or drink a cup of broth (check for no sugar).
- The Science: Electrolytes help maintain fluid balance and nerve function. A small amount can often alleviate these early fasting symptoms instantly.
5. Brush Your Teeth (The Mental Trick)
It sounds silly, but it’s surprisingly effective.
- The Hack: Go brush your teeth with minty toothpaste. The clean, fresh feeling in your mouth psychologically signals that eating time is over. The strong minty flavor can also curb cravings and make the thought of food less appealing.
Remember: Hunger is not an emergency. It’s a sensation that will pass. Acknowledge it, use one of these hacks, and trust the process. Your body is adapting, and it will get easier.
Need an Extra Edge?
For those really tough days, a quality electrolyte supplement can be a game-changer. It helps with energy and hunger without breaking your fast. I use and recommend Fasting-Friendly Electrolyte Boost – it has zero sugar and is specifically formulated for fasting.