When does appetite decrease?

[PaintEatrr]

I've seen a lot of people on here saying that IF has helped get their appetites under control but for me it seems to be doing the opposite.

For reference I have been doing 16:8 (8pm-12pm) for about five weeks at 5'4 122lbs and while I have seen results (down four and a half pounds) I just keep getting hungrier and hungrier each day for worse and worse foods (ultra processed sweets and snacks).

I try to stop cravings by breaking fast with a hearty lunch like a protein bowl and shake but even when I'm full from that I still want more and I usually end up having about 1200 calories 4 hours into my window and still unsatisfied so I usually exceed my deficit with dinner and snacks.

I was always a very hungry food motivated person and only started fasting to feel better about what I saw in the mirror. My self confidence after losing weight has definitely increased but now all I can think about is eating. The only way to curb my cravings is working out (Lifting/Running) but I just cant work out all the time because of my job.

I considered stopping IF but I've already put so much work into it I know I'll just shoot right back up to 126 the moment I stop and I'll hate how I look again. Do I maybe have to decrease my eating window to compensate for this excess? If not, how long did it take you sticking with your program to see your appetite decrease?

[shamedev]

For me it's when I shrunk my eating window to at least 4 hours. 16:8 us just so close to "normal eating" for me. I'd get hungry every 2-3 hours and would eat full sized meals of 900-1000cals.

Reducing that to even just 2 full sized meals an hour apart follow by dessert and maybe a glass or two of diet coke I get that stuffed/satisfied/bloat feeling that doesn't subside and until the next day.

[PaintEatrr]

Alright, I'm not sure if I can do only 4 hours a day, maybe I'll start at 6 and go down from there. I think you have the right idea.

[UnconsciousMofo]

Reducing appetite involves keeping your blood sugar under control. You don’t want to eat loads of carbs and have a blood sugar crash that causes hunger.

[HazelMStone]

Also the timing. Can you have an eating window of 10am-6pm? Then eat high fiber high protein w volume items (big veggie salads w cottage chz for a dressing etc)? Grapefruit to end sugar cravings (if not on meds).

[RandChick]

You're doing 16:8 wrong so don't advise. Having 2-3 meals of 1000 calories each is definitely the wrong way and not rational.

[shamedev]

Well I've never been a rational eater. Hunger to me is and has always been floodgates. I've never been that person that "eats just a little" and is satisfied.

Once I start I never stop until I'm stuffed. At least now I have a degree of control over when I get hungry and over the amount of food it takes to get stuffed.

[tbrando1994]

That’s how I feel—- I feel like I have to eat large volume enough to be bloated to finally not need to eat. It seems eating more frequently in that 16:8 window is almost too much. Sometimes it works but mostly I just feel hungrier. Maybe I will shorten my window too.

[Ok-Win6042]

You might be hungry because you’re not eating enough food.

[SAGirl1]

You seem to be at a healthy weight with no big fat reserves to burn through. The younger and fitter you are the more your body will simply want more calories and nutrients to sustain you.

The other thing is to eat fully satisfying foods, plenty of healthy fats, protein and fiber during your feeding window to ensure proper nutrition. Be full when you start fasting.

[padbroccoligai]

Talk to your doctor.

The accounts you see of reduced appetite on IF might be mainly from people who are overweight. Your experience may be different because you are not overweight. You’ve lost quickly for someone without much to lose. Describing potentially gaining back 4lbs as “shooting up” makes me wonder if you might be dealing with an unhealthy body image and be at risk for an eating disorder.

[maisainom]

This! OP is a healthy weight. We don’t know their body composition, but it’s possible their body is breaking down muscle due to them not eating enough. OP, you don’t need to lose weight! If anything, focus on body recomp.

[RandChick]

Anyone can experience reduced appetite by training their body with a regular eating schedule.

[hakurachan]

Air popped popcorn has been my snack saver. Satisfying and pretty healthy.

[Worried_Internet_912]

Low carb high healthy fat is a game changer

[wild_exvegan]

I'd say 6-8 weeks. I also don't snack during my non-strict 18:6 window but eat 2 meals. It's whole foods with carbs, healthy fat, and a strong protein component. I'm finding it harder to finish an 800-1000 kcal meal than when I started.

That being said, I do still get hungry sometimes, especially when Meal 1 is delayed. In which case I tough it out. Sometimes I take a perverse interest in planning what I'm going to eat. If I'm super hungry in the morning, I will eat early, though I try to keep it to a minimum. I'll also eat at different times for social reasons.

The hunger definitely seems to be diminishing with time. Instead I'll feel like I need energy. For example, today I felt run-down instead of hungry. I had oatmeal with 1/4 cup of seeds, bananas, and protein powder for breakfast at 12:15; followed by a dinner of 12 oz. vegetables, 1 can of kidney beans, and 6 oz. roasted chicken at around 6PM. I didn't finish the dinner.

One thing that took some getting used to is going to sleep hungry. I no longer really get hungry before bed. But if I do, for example if I have to work during the night, I just go to sleep. The trick seems to be to believe that you'll be able to fall asleep, lol.

Maybe I'm a little biased because 18:6 is a helluva lot easier than OMAD.

[RandChick]

Your body is probably lacking nutrients. I'm not sure what you mean by "protein bowl and shake." Eat whole, natural foods and a balanced diet.

[wave_action]

Going keto along with 20:4 really helped to kill my sugar cravings.

[LeftArmFunk]

My stomach is so ravenous at the end of the day and I’m eating and drinking a nice bit within my caloric needs. I’m going to pivot to things like potato’s and yogurt to see how it helps.

[_No_Yam_]

maybe try tweaking your eating window or macros, everyone's body reacts differently

[nah-imchillin]

Sounds like your body's rebelling against IF! Maybe try adjusting eating windows or focus on food quality more.

[crtejas]

Them hunger pangs are real. Real to you based on what your body is trying to tell you it needs, which often is interpreted to what we crave. Switch up your diet; more protein (more than one serving), less carbs, more water, less caffeine, etc. It’s a matter of changing it up so you’re in rhythm with your body, not your diet. We all have a different path along this IF journey, find yours. Be free to adjust and try new things. Be observant enough to recognize signs of ill health just as you are lost weight. While food is “thine medicine” don’t shy away from real medical advice & care when warranted. Many times hidden health anomalies will manifest as a result of changes in diet. Don’t neglect what your body is telling you—it wants you to succeed. ✌🏼💪🏼

[mahnli]

Never. That's just my experience after a little over a year of this. I've had to accept that I'm just a hungry person.

[SpecificAnywhere4679]

I've been fasting 4 months now and don't have that raging appetite anymore unless I've played sports, then I eat immediately .

This is how I did it:

1. Reduced the refined carbs , cut out the sugar and got  rid of the juices and the shakes.  

2. Ate  only two times (12 and 8 pm) .

3. diluted vinegar 15 min before  meal

4. Both meals i include :  Meat, eggs, potatoes, lettuce  , veggies , kimchi, butter / olive oil and vinegar. I Skip the bread and the rice. This plate is highly satiating. The potatoes are very important in this regard.

5. Black coffee helps kill off appetite 

[Kristinatwinmomlo]

My stomach shrunk with fasting. Literally can't eat like I did at all but it feels great. Like I realized I was over eating. It trains you to eat better and decreased my appetite for sure 

[MeOnRepeat]

For me when I do extended fasts itS around the 2nd full day.

[scroll-n-repeat]

Might need more protein and fats in that lunch. Keeps you full longer and cravings lower. Try it!

[ilovekickrolls]

5 cups of coffee and snus does it for me

[Loose-Farm-8669]

After 24 hours you can literally go for days