I think about food nearly all of the time, and constantly battle with craving. How am I going to cope on the fast days? I’d really appreciate your tips please.
This topic contains 11 replies, has 6 voices, and was last updated by Luiz 8 years, 10 months ago.
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Tips. Hmmmmmm
Get rid of all candies and sweets from your household. The temptation can be too much. Just toss them don’t give them away and inflict the damage on someone else. Try reducing sugars in all parts of your diet.
The last meal before a fast make it as low carb as possible and high in vegetables and roughage.
Fasting. I am a firm believer with PTHeron that water is easiest. When I first started 5:2 if I had a small (miserly) meal it just drug out the agony. I found I did better with nothing but water rather than a stingy meal that seemed to only strengthen my hunger pangs. (I’ve since learned this isn’t true hunger by mental conditioning. The rumbles and grumbles are due to the training the body has received from regular timed meals)
Drink enough water to stay hydrated. If your urine is dark, cloudy, or smells strong, drink more water to the point your urine output is clear. I find I need at least 3 litres a day.
On a 5:2 fast (which is actually 36 hours) stay busy so you don’t think about food. use the time in which you’d normally spend eating productively. Do tasks you’ve put off because you just didn’t have time. Use the time to read a book you’ve been putting off.
When you get to thinking too much about food take a lap around the office or the block if you’re at home. Change the thought to “I can have that tomorrow” when you think about specific foods.
Know that “hunger waves” will pass. You will get through this. Your will power will grow with time and you will succeed. You are going to be surprised at how mentally strong you can and will be. You are going to be totally amazed at the new you in one year.
Hi Luiz,
I’ve started the 5:2 today, but I decided to have two 500 calorie days per week (Tuesday and Thursday) rather than complete fasting days. So today is day one, yikes! I too was anxious about being hungry and trying to avoid food, but I can honestly say it’s been far easier than I thought it would be. And I LOVE food! But if you just think that it’s one day on 500 cals, then the next day you can eat normally (sensibly). Porridge made with water for breakfast, boiled egg, lettuce, tomato and cucumber for lunch and baked fish, green beans, tomatoes and leeks for supper. And drink water. I have been at work all day (busy office, so nothing strenuous), but I managed to avoid the buttered crumpets offered for elevenses and unwanted Christmas chocs sitting in the kitchen! I thought about the 5:2 for a couple of weeks before taking the plunge. My advice would be to work out exactly what you are going to eat and when and then stick to it…..it’s just one day after all (oh, and avoid watching cookery shows…..too tempting).
Im with QuietOne. If you are craving food all the time it cant possibly be because you are actually needing calories. So it is all phycology and not nutritional needs. To give yourself a fighting chance get rid of ALL SUGAR in the house. Sugar intake triggers a “I want more” response, but it NEVER satiates you!!! Ditch the sugar and you have a real fighting chance. So no chocolates, cakes, sugar drinks, etc. Also ditch all artificial sweeteners. They are worse than sugar with respect to cravings.
Also break your routine. When you stop for lunch go for a walk instead for 30 minutes. Instead of breakfast have a long shower. Anything to break the routine.
Give it a genuine go. It works.
IBS can be reduced and in some cases erased by water fasting, though it may take a different approach than just 5:2. My symptoms and bouts with IBS are almost gone. Not total but close.
For many people it is beneficial to have a mid-day meal low in calories and then eat a later than normal supper using the rest of your allotted calories, try to eat meals that leave you feeling fuller longer, satiated. This may help those that have sleep disruptions when fasting. I don’t have that issue though I do tend to wake about an hour earlier than normal but I’m always so full of energy that I know it’s going to be a great day.
Hi Luiz and welcome:
I agree with Quiet – IBS is caused by food, and a way to reduce the irritation is to reduce the food in the digestive system.
Another tact is to work on the FODMAPs in your diet. This might help: https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf
Here are some tips that might help you going forward: https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/
Good Luck!
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