Intermittent fasting is well-known, especially for weight loss, and many people swear by it. However, one of the biggest concerns with intermittent fasting is dealing with hunger. Many also assume that fasting leads to constant cravings, unbearable hunger pangs, and even binge eating once the fast is over. But is this really the case?
In this article we’ll break down common myths about hunger and cravings during intermittent fasting, explain how appetite works, and share simple ways to manage hunger.
Understanding Intermittent Fasting
Intermittent fasting is a way of eating that focuses on when you eat rather than what you eat. It has become popular for its potential benefits, such as weight loss, better metabolism, and improved health1.
Common Types of Intermittent Fasting
- 16/8 Method – Fasting for 16 hours and eating within an 8-hour window.
- 5:2 Diet – Eating normally for five days and restricting calories (500-600) on two non-consecutive days.
- Alternate-Day Fasting – Alternating fasting days (very low or no calorie intake) and normal eating days.
- OMAD (One Meal a Day) – Eating only one meal daily, typically within a short window.
How It Works
During fasting periods, the body depletes glycogen stores and burns fat for energy. This metabolic shift can lead to fat loss gain, weight and body fat loss, improved insulin sensitivity, and cellular repair through autophagy2.
Potential Benefits
- Supports weight loss and fat burning3.
- Enhances insulin sensitivity and blood sugar control4.
- Reduces inflammation and oxidative stress5.
- Supports brain health and cognitive function6.
- May promote longevity by triggering cellular repair mechanisms7.
Considerations
Intermittent fasting isn’t suitable for everyone. Individuals with certain medical conditions, pregnant or breastfeeding women, and those with a history of eating disorders should consult a healthcare professional before trying out intermittent fasting.
Understanding Hunger And Cravings
Hunger and cravings are often confused, but different physiological and psychological mechanisms drive them. Understanding the difference can help manage eating habits, lose weight, and more calories, especially when practicing intermittent fasting or making dietary changes8.
What Is Hunger?
Hunger is the body’s natural signal that it needs food intake for energy. It is regulated by hunger hormones such as:
- Ghrelin – The “hunger hormone” signals the brain when the stomach is empty9.
- Leptin – The “satiety hormone,” which helps regulate long-term energy balance and suppresses hunger10.
- Insulin – Influences blood sugar levels, which can impact feelings of hunger11.
True hunger develops gradually, is accompanied by physical symptoms reducing appetite, like stomach growling or fatigue, and is satisfied by a balanced meal.
What Are Cravings?
Cravings are intense desires for specific foods, often high in sugar, fat, or salt. Unlike hunger, they are usually driven by:
- Dopamine Release – Highly palatable foods trigger the brain’s reward system, making them more desirable12.
- Emotional and Psychological Triggers – Stress, boredom, or habit can lead to cravings for comfort foods13.
- Blood Sugar Fluctuations – Sudden spikes and drops in blood sugar can create cravings for quick-energy foods14.
Myths About Hunger And Cravings During Intermittent Fasting Explained
Many believe that fasting leads to unbearable hunger, uncontrollable cravings, and even metabolic damage. However, these concerns are often based on misconceptions rather than scientific facts. Let’s break down some of the most common myths about hunger and cravings during intermittent fasting.
Myth #1: Fasting Leads to Constant Hunger
One of the biggest fears about fasting is that it will cause never-ending hunger, making it impossible to stick to three meals in a full alternate day of fasting. However, hunger is not a continuous sensation. It comes in waves and is primarily regulated by hormones like ghrelin. Ghrelin, often called the “hunger hormone,” rises and falls based on your body weight and habitual eating patterns. If you usually eat at 8 am, noon, and 7 pm, your body will release ghrelin around those times. However, studies show that ghrelin levels decrease after an initial spike, meaning hunger fades rather than intensifies. Over time, the body adapts to new eating patterns, and hunger becomes much more manageable15.
Myth #2: Cravings Become Stronger During Fasting
Many worry that fasting will lead to overwhelming cravings, particularly for unhealthy foods. While cravings can occur, they are often psychological rather than a direct result of fasting. Fasting has been shown to regulate dopamine and reward pathways in the brain, making people less likely to crave highly processed foods. Some individuals find that their cravings diminish over time as their bodies become more efficient at using stored energy. Additionally, fasting can improve insulin sensitivity, reducing blood sugar fluctuations that often trigger cravings for sugary snacks16.
Myth #3: Fasting Slows Down Metabolism and Increases Hunger
A common myth suggests that skipping meals, fat stores, hormone levels, and metabolism slows down the body, leading to excessive hunger. In reality, short-term fasting (up to 48 hours) has been shown to boost metabolism by increasing norepinephrine levels, which help the body burn fat. Studies indicate that metabolism remains stable or increases during fasting due to the body’s adaptive response to calorie restriction. While prolonged fasting (several days) can eventually slow metabolism, typical intermittent fasting methods, such as the 16/8 or 5:2 approach, do not cause a metabolic slowdown or excessive hunger17.
Myth #4: Fasting Makes You Weak and Irritable Due to Hunger
Some believe that fasting leads to constant fatigue, weakness, and irritability due to hunger. While it’s true that the first few days of fasting may involve adjustments in food and calorie intake, the body eventually becomes more efficient at using stored fat for energy. Once fat adaptation occurs, most people report an energy balance, feeling more energized and focused during fasting periods. Additionally, fasting triggers the release of ketones, which provide a stable energy source for the body-size brain, reducing mood swings and irritability.
Myth #5: Hunger Gets Worse the Longer You Fast
A common assumption is that hunger intensifies the longer you go without food. However, research shows that hunger peaks at the basal metabolic rate, at certain important meals, and then subsides. As fasting progresses, the body shifts enough energy from relying on glucose to burning stored fat for energy, which helps stabilize hunger. Many practicing intermittent fasting report that hunger decreases after the first day of fasting, making extended fasts easier than expected18.
Myth #6: Fasting Increases Sugar Cravings
Some people assume that fasting will make them crave sugar more, leading to overeating once the fast is broken. However, research suggests that intermittent fasting successfully stabilizes blood sugar and insulin levels and improves insulin sensitivity, reducing the cycle of sugar crashes and cravings. When the body isn’t constantly exposed to sugar, the desire for it often diminishes. Many people who practice intermittent fasting find that their preference for sweets decreases, and they naturally gravitate toward more nutrient-dense foods19.
Myth #7: Hunger Means Your Body Is Losing Muscle
A widespread fear is that hunger during fasting means the body breaks down fat cells and muscle mass for energy. However, the body prioritizes both burning fat, stored glycogen, and fat before resorting to muscle tissue. Additionally, fasting triggers the release of growth hormone, which helps preserve muscle mass. Studies show that muscle mass loss primarily occurs during prolonged fasting (several days without protein intake), not during typical intermittent fasting schedules20.
Myth #8: Drinking Water and Black Coffee Won’t Help Reduce Hunger
Some believe drinking water, tea, or black coffee does little to suppress hunger during fasting. Staying hydrated is one of the most effective ways to manage hunger, as dehydration can sometimes be mistaken for hunger. Black coffee and herbal teas contain compounds that help reduce appetite and improve focus. Drinking plenty of fluids during fasting can make the process much easier.
Myth #9: Hunger Means Your Body Is in Starvation Mode
Many assume that feeling hungry during fasting means the body is entering starvation mode and slowing down metabolism. In reality, short-term fasting does not trigger starvation mode; it actually encourages fat-burning and metabolic efficiency. The true starvation response occurs only after prolonged periods of extreme calorie deprivation, which is very different from structured intermittent fasting.
How To Manage Hunger And Cravings During Intermittent Fasting
Hunger and cravings are different for everyone. Some people feel constant hunger, while others experience sudden cravings for specific foods. However, there are steps to help manage hunger and cravings effectively.
Stay Hydrated
- Drink plenty of water to reduce hunger pangs.
- Herbal teas, black coffee, and electrolyte-infused drinks can help control cravings.
Optimize Meal Timing & Composition
- Prioritize protein, healthy fats, and fiber in your meals to keep you fuller longer.
- Avoid processed carbs and sugary foods that cause blood sugar spikes and crashes.
Keep Busy & Distract Yourself
- Engage in work, hobbies, or light exercise to take your mind off food.
- Plan activities during fasting hours to avoid unnecessary snacking.
Get Enough Sleep
- Poor sleep can increase hunger hormones (ghrelin) and decrease satiety hormones (leptin).
- Aim for 7-9 hours of quality sleep.
Use Appetite-Suppressing Strategies
- Sip on sparkling water or chew sugar-free gum to reduce cravings.
- Incorporate cinnamon, ginger, or apple cider vinegar to help stabilize blood sugar.
Ease Into Intermittent Fasting Gradually
- Start with a shorter fasting window and gradually extend it as your body adapts.
- Experiment with different intermittent fasting methods (16/8, 5:2, OMAD) to find what works best for you.
Mindful Eating & Mindset Shift
- Remind yourself that hunger comes in waves and usually passes.
- Practice deep breathing or meditation when cravings strike.
Summary
Many people hesitate to try intermittent fasting due to fears of unbearable hunger and uncontrollable cravings. However, these concerns are often based on myths rather than scientific facts.
Hunger is not constant but comes in waves, regulated by hunger hormones like ghrelin. Cravings, on the other hand, are often psychological rather than physical activity and a direct response to fasting. Contrary to popular belief, fasting does not slow metabolism, restrict calories, or cause muscle loss; it can enhance fat burning, stabilize blood sugar, and regulate appetite hormones. Research shows that intermittent fasting can reduce cravings over time and improve energy levels.
Clinical nutrition strategies, such as staying hydrated, eating nutrient-dense three meals a day, managing stress, and getting enough sleep, are recommended to manage hunger effectively. With the right approach, intermittent fasting can be a sustainable and practical lifestyle choice for improving health and well-being.
