Five practical ways to handle hunger while fasting

Feeling hungry during a fast is normal, especially in the first week. The good news is that hunger usually comes in waves that pass within 15 to 30 minutes, rather than building steadily.

1. Drink something

A glass of water, sparkling water or plain herbal tea is often enough to take the edge off. Mild thirst can feel a lot like hunger.

2. Stay busy

Hunger is louder when you're bored. Schedule focused work, a walk or an errand for the hours that feel hardest.

3. Eat enough in your window

Under-eating during your window makes the next fast harder. Make sure meals include protein and fiber so they keep you full.

4. Protect your sleep

Short sleep tends to increase appetite the next day. A consistent bedtime can make fasting noticeably easier.

5. Adjust the plan

If you're miserable every day, your window may be too short. Stepping back from 16:8 to 14:10 isn't failure; it's finding the version that works for you.