What to eat when you are hungry during intermittent fasting?

November 22, 2025 •

4 min read

According to research by neuroscientist Mark Mattson at Johns Hopkins, it can take two to four weeks for the body to become accustomed to intermittent fasting, during which feelings of hunger are common. This guide will explain exactly what to eat when you are hungry during intermittent fasting, both during and after your fasting window, to manage cravings and maximize results.

Quick Summary

This article provides strategies for managing hunger during intermittent fasting. It details which calorie-free beverages are acceptable during fasting periods and recommends nutrient-dense foods for your eating windows to promote satiety and avoid overeating.

Key Points

Stay Hydrated: Drink plain water, black coffee, or herbal tea during your fast to curb hunger without breaking your fasted state.
Manage with Distraction: Engage in activities like reading or walking to help ride out temporary hunger pangs, which often pass quickly.
Prioritize Nutrient-Dense Foods: During your eating window, focus on protein, healthy fats, and fiber-rich carbs to increase satiety.
Break Your Fast Gently: Start with light, easily digestible foods like broth, fruit, or yogurt to ease your digestive system back into action.
Listen to Your Body: Recognize the difference between true hunger and habitual cravings, and give yourself grace while your body adapts to the new schedule.
Limit Sugar and Processed Foods: During eating windows, avoid sugary and highly processed items that can lead to energy crashes and increased cravings.
Optimize Sleep: Prioritize quality sleep to help regulate hunger hormones and reduce cravings during the day.

Managing Hunger During the Fasting Window

One of the most common challenges for those new to intermittent fasting (IF) is managing hunger pangs during the fasting window. The key is to understand that 'hunger' is not always a true biological need for food. Often, it's a conditioned response to a specific time of day or a psychological craving. Fortunately, you can consume certain items without breaking your fast. These options are typically calorie-free or contain such a minimal number of calories that they do not trigger an insulin response.

Calorie-Free Beverages

Staying hydrated is paramount during fasting, and drinking fluids can help suppress hunger signals.

Water: Plain water, sparkling water, or water infused with slices of lemon or cucumber are your best friends. Drinking a full glass of water when a hunger pang strikes can help it pass.
Black Coffee: Unsweetened, black coffee is acceptable and can even help suppress appetite and increase alertness. It's crucial to avoid milk, sugar, or artificial sweeteners that could stimulate an insulin response and break your fast.
Unsweetened Tea: Herbal teas like green tea, peppermint, or chamomile are excellent choices. They are calorie-free and provide a welcome flavor change. Like coffee, ensure they are unsweetened and without milk.
Bone Broth: While not completely calorie-free, bone broth contains minimal calories and can provide electrolytes and nutrients, which can be helpful during longer fasts. However, it's important to note its calorie content might break a strict fast, so it depends on the individual's fasting protocol.

Lifestyle Strategies for Controlling Cravings

In addition to fluids, adopting certain habits can help train your body and mind to overcome hunger.

Distraction: Keep yourself busy with other activities like working, reading, or going for a walk. Often, hunger pangs pass in about 15-20 minutes if you distract yourself.
Improve Sleep: Lack of sleep can disrupt hunger hormones like ghrelin, leading to increased cravings. Prioritizing quality sleep can help regulate these hormones and make fasting easier.
Mindful Fasting: Pay attention to the types of hunger you feel. Is it a real physiological need or a habitual craving? Acknowledging the difference can help you ride out the cravings more easily.

What to Eat During Your Eating Window for Better Satiety

What you consume during your eating window is just as important as what you avoid while fasting. Focusing on nutrient-dense foods will promote satiety and reduce the likelihood of extreme hunger and overeating during the next fasting cycle.

Nutrient-Dense Food Groups

Protein: Lean meats, fish, eggs, legumes, and nuts are excellent sources of protein. Protein is highly satiating and helps build and maintain muscle mass.
Healthy Fats: Avocado, nuts, seeds, and olive oil provide long-lasting energy and help reduce inflammation. They are essential for hormone production and overall health.
Fiber-Rich Carbohydrates: Complex carbs like whole grains (oats, quinoa), vegetables (leafy greens, broccoli), and fruits (berries, apples) release energy slowly, preventing blood sugar spikes and crashes that lead to hunger.

Comparison Table: Food Choices During Intermittent Fasting


Category	During Fasting Window	During Eating Window
Beverages	Plain water, black coffee, herbal tea, bone broth (check calories)	All beverages, but prioritize water; limit sugary drinks
Protein	None	Lean meats, fish, eggs, legumes, Greek yogurt
Fats	None	Avocados, nuts, seeds, olive oil
Carbohydrates	None	Whole grains, fruits, vegetables
Snacks	None	Nutrient-dense options like a handful of nuts, a piece of fruit
Sweets	None	In moderation; avoid high-sugar, processed items

How to Break Your Fast Gently and Effectively

Breaking your fast correctly can prevent bloating, digestive upset, and blood sugar spikes. After an extended fasting period, your digestive system needs to be eased back into action.

Start with Fluids: Begin with a glass of water, coconut water, or bone broth. This helps rehydrate and prepare your digestive system.
Opt for Light, Easily Digestible Foods: Start with a small portion of probiotic-rich Greek yogurt, a piece of fruit like berries or papaya, or a handful of nuts.
Avoid High-Sugar and Processed Foods: Eating heavy, processed foods immediately can lead to an energy crash and bloating. Save larger, more complex meals for an hour or so after your initial light meal.
Include Protein and Healthy Fats: A meal featuring lean protein and healthy fats, like scrambled eggs with avocado, is an excellent way to replenish your body and promote sustained fullness.

The Psychology of Hunger and Why it Subsides

Understanding the hormonal changes during IF is crucial for managing hunger. As your body adapts, ghrelin (the hunger hormone) levels typically decrease, while leptin (the satiety hormone) levels increase after eating, leading to less overall hunger. Consistency is key to training your body to operate on its new schedule. For more insights on the science behind fasting, read resources from reputable sources like Johns Hopkins Medicine, which details the benefits of the metabolic switch from glucose to ketones. Read more on intermittent fasting benefits here.

Conclusion

While feeling hungry during intermittent fasting is a common and often temporary challenge, it is manageable with the right strategies. By staying hydrated with calorie-free beverages during your fasting window and focusing on nutrient-dense, whole foods during your eating period, you can effectively control cravings and promote satiety. Starting your eating window with light, digestible foods will also help your body adjust smoothly. Remember, consistency is vital, and over time, your body will adapt, making hunger a less frequent and intense experience.

Frequently Asked Questions

Most experts advise against diet sodas and other artificially sweetened drinks during the fasting window. Even though they contain no calories, the sweetness can trigger an insulin response, potentially disrupting the fasting state and increasing cravings for real sugar.

If you experience evening hunger, try drinking warm liquids like herbal tea or bone broth. Distract yourself with a new activity or a quiet hobby. With consistency, your body will adapt to not eating during those hours, and the cravings will likely diminish.

Yes, adding any form of milk, creamer, or sugar to your coffee adds calories and can trigger an insulin response, breaking your fast. Stick to plain, black coffee during your fasting window.

High-fiber foods that promote satiety include leafy greens, broccoli, whole grains like oats and quinoa, and berries. These foods release energy slowly and help you feel full for longer.

The strategy depends on your personal preference and fasting protocol. However, prioritizing nutrient-dense meals that balance protein, healthy fats, and complex carbs can help control hunger and prevent overeating, regardless of whether you have one meal or multiple.

When you first start, your body and mind are accustomed to a different eating pattern, which can cause hormonal fluctuations and strong cravings. This is often temporary as your body adapts to the new schedule and your hunger hormones regulate. Sticking with it for a few weeks is key.

True hunger is a deeper, physiological need for nutrients, while psychological hunger is often a habit-driven craving for a specific food or taste. Often, true hunger will pass in waves, while cravings are more consistent. Learning to distinguish the two is a powerful skill for managing hunger.