How to Avoid Hunger While Fasting

Download Article

Co-authored by Kyle Kenny and Bailey Cho

Last Updated: January 12, 2026 Fact Checked

Download Article

• Reducing Your Appetite
|
• Controlling Your Hungry Thoughts
|
• Video
|
• Tips
|
• Warnings

|Show more |Show less

When you fast, you’re purposefully not eating food for a specific period of time, which can be an effective way to lose and maintain weight. Fasting helps manage blood pressure and cholesterol, and also balances blood sugar levels by helping insulin go down so that your body burns fat for fuel. The toughest part of fasting is the hunger you may feel while you wait for your next meal. Fortunately, there are a few things you can try to help curb your appetite, and we’ve interviewed certified personal trainer Kyle Kenny about how to keep your mind off of those nagging hunger pangs.

How to Not Feel Hungry While Fasting

Certified personal trainer Kyle Kenny recommends consuming caffeine—green tea, black coffee, or espresso—to naturally suppress your appetite. You can also drink plain water or sparkling water to see if that satisfies you. If you’re really hungry, stir one tablespoon of apple cider vinegar into your water.

Steps

Method 1

Method 1 of 2:

Reducing Your Appetite

Download Article

1. 
   1
   Pour yourself a glass of water anytime you feel hungry. If you feel hungry, it’s possible that you’re actually just thirsty and your body can’t tell the difference. Fix yourself a nice glass of water and drink it to stay hydrated and control your appetite until your feeding window opens.

   • Adults should drink at least 1.5 litres (0.40 US gal) of water a day.
   • Note: You cannot drink water during dry fasting or religious fasting. For example, water is forbidden from sunrise to sunset during Ramadan.
2. 
   2
   Grab a sparkling water to help you feel less hungry. The carbonation in a can or bottle of sparkling water may help increase the sensation of fullness, or satiety. Crack open a fresh, bubbly sparkling water to drink whenever the hunger pangs strike.

   • Sparkling water also has no sugar or calories and helps keep you hydrated.
   • Try flavored sparkling water for a tasty beverage that won’t break your fast.
   Advertisement
3. 
   3
   Drink some black coffee to help curb your appetite. Black coffee contains caffeine, which is a natural appetite suppressant, according to Kenny. Some studies also suggest that coffee lowers hormones that make you feel hungry, like ghrelin.

   • Avoid adding sugar or creamer to your coffee, which will definitely break your fast!
   • Try not to consume more than 400 mg of caffeine per day, which is about 4 cups of brewed coffee, or you could experience side effects like insomnia, headaches, or a rapid heartbeat.
4. 
   4
   Steep a glass of black, green, or herbal tea to perk yourself up. Both green and black tea also contain caffeine, says Kenny. Caffeine can reduce hunger and help you get through your fast. Additionally, studies suggest that green tea can help you burn fat and modify your appetite, which may make you less hungry. Steep a bag of tea in 1 cup (240 mL) of hot water for about 3-5 minutes and then remove it before you drink it. If you don’t want caffeine, make a nice cup of herbal tea.

   • Avoid herbal teas that contain dried fruit for flavor. The sugar in the fruit can break your fast.
5. 
   5
   Take a sip of apple cider vinegar to feel satiated. Apple cider vinegar contains acetic acid. Some studies show that acetic acid may help you stay full for longer. If you’re feeling really hungry, put 1 tablespoon (15 mL) of apple cider vinegar in one cup of water to water down the taste and help you get through your fast.

   • Choose apple cider vinegar instead of white vinegar.
6. 
   6
   Chew sugar-free gum to settle your stomach. Studies show that chewing gum can help temporarily suppress your appetite and promote fullness. If you’re struggling with hunger pangs, chew on some sugar-free gum, which won’t break your fast.

   • Chewing gum can make you more hungry later, so use it towards the end of your fast to help you make it to your feeding window.
Advertisement

Method 2

Method 2 of 2:

Controlling Your Hungry Thoughts

Download Article

1. 
   1
   Focus on the positive aspects of fasting instead of being hungry. Some studies suggest that you can actually train your brain to control your appetite. Remember why you’re fasting whenever you get hungry. Shift your focus from hunger to the benefits of your fast.

   • For instance, if you’re fasting because you’re overweight or have diabetes, imagine how much better you’ll feel to keep your mind off of temporarily being hungry. If you’re fasting to improve your fitness or appearance, focus on how good you’ll look if you stick with it.
   • Remember, you will eat again! Your fast is only for a certain amount of time, and then you get to enjoy a nice meal.
2. 
   2
   Distract yourself with work or other tasks to stay busy. Keep your mind occupied by focusing on a work project or report. Knock out some chores around the house that you’ve been meaning to get to. Call a friend to catch up, respond to an email that’s been sitting in your inbox, or just go for a walk to distract yourself so your hungry craving goes away.

   • You could also find something fun to do, like play a video game or work on a hobby.
   • You may be surprised how quickly your hunger fades when your mind is busy!
3. 
   3
   Go to bed early to get enough sleep and avoid late-night snacks. Getting enough sleep is really important for regulating your blood sugar levels, which can help control your appetite. You may also feel tempted to break or cheat on your fast when those late-night hunger pangs set in, so try going to bed earlier so you don’t overindulge.

   • Aim to get at least 7 hours of sleep each night.
   • Sleep is also super important for helping your body recover and repair itself after you exercise.
4. 
   4
   Exercise before or after your fast. Some studies suggest that exercising while fasting may help increase weight loss, improve body composition, and lower hunger levels. However, it’s best and safest to exercise when you have the most hydration in your body. If you find yourself getting hungry, try going for a walk, run, or bike ride around eating windows. You’ll burn additional calories and keep your mind off being hungry at the same time.

   • Head to your local gym and hop on an elliptical bike or a rowing machine.
   • Sign up for a group fitness class such as CrossFit, Zumba, or yoga.
   • Warning: Talk to a healthcare provider before starting a fast, and be extra cautious when exercising if you fast for longer than 24 hours, cannot drink water during your fast, or are new to fasting.
Advertisement

Expert Q&A

Search

Add New Question

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement

Video

Tips

• Try not to eat the most extravagant meal whenever you do break your fast. Go for a balanced meal, such as the Mediterranean diet, which includes leafy greens, healthy fats, lean protein, and complex, unrefined carbohydrates such as whole grains.
  Thanks

  Helpful 0 Not Helpful 0

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

Advertisement

Warnings

• Talk to your doctor before you start fasting to make sure it’s safe for you. If you feel faint or dizzy, contact your doctor, just to be safe.
  Thanks

  Helpful 0 Not Helpful 0
• Generally, you should not fast from all food and drink if you have diabetes and struggle with keeping your blood sugar stable, have chronic kidney disease, are breastfeeding, are underweight, are recovering from surgery or illness, or have or are at high risk for an eating disorder.
  Thanks

  Helpful 0 Not Helpful 0

Advertisement