1. Don’t eat after dinner. For many of us, eating after dinner is a habit and habits can be broken. You know this. Instead of eating a dessert right before bed, eat your dessert right after dinner. Then, if you are hungry before bedtime, go to bed.
2. Delay breakfast. The goal is to stretch out your fast from dinner the night before. Eat breakfast only when you are hungry. Put it off one hour each day or every few days until it becomes lunch. If you are a breakfast food lover, eat that for lunch! Fasting for 12 hours is a great place to start, and fasting for 16-18 hours is achievable with practice.
3. Keep hydrated. Drink plenty of unflavored, unsweetened liquids. Water, black coffee, and black or green tea will keep you hydrated and feeling full. If drinking black coffee is unappealing to you, cut back on cream and/or sweetener, daily.These additions will raise your insulin levels and trigger hunger. Over time, your taste buds will adapt. You can enjoy your cream and sugar during your eating window, but should avoid them while fasting.
4. Read “Delay, Don’t Deny” by Gin Stephens
5. Read “The Complete Guide to Fasting” by Dr. Jason Fung
6. Listen to “The Intermittent Fasting Podcast”. Start with Episode #2 (episode #1 got deleted).