Hunger Hacks

Push through the tough moments

Feeling hungry?

It's normal, especially in the first 24 hours. These hacks will help you push through. Remember: hunger comes in waves — it peaks, then passes.

Immediate Relief

When hunger hits NOW

❄️
Cold Water on Wrists
Stimulates vagus nerve and quickly reduces hunger sensation.

How to: Run cold water over your wrists for 30-60 seconds. The pulse points cool your blood quickly.

🧂
Salt on Your Tongue
Sometimes hunger is actually mineral deficiency in disguise.

How to: Put a pinch of salt directly on your tongue. If hunger fades, you needed electrolytes, not food.

💧
Drink Water (or Sparkling)
Your body often confuses thirst for hunger.

How to: Drink a full glass of water, wait 15 minutes. Sparkling water can feel more satisfying.

☕
Black Coffee or Tea
Natural appetite suppressant and provides a ritual.

How to: Make it a slow ritual. The act of preparing and sipping can satisfy oral fixation.

🪥
Brush Your Teeth
Signals to your brain that eating time is over.

How to: Brush teeth or use mouthwash. The mint taste reduces cravings.

Physical

Use your body

🚶
Go for a Walk
Light movement releases endorphins and distracts the mind.

How to: Even 10 minutes outside can reset your hunger signals. Don't overexert.

🚿
Cold Shower
Activates brown fat, releases norepinephrine, kills cravings.

How to: Even 30 seconds of cold water at the end of your shower works. Start gradually.

🧘
Light Stretching / Yoga
Activates parasympathetic nervous system, reduces stress eating urge.

How to: 5-10 minutes of gentle stretching. Focus on breathing.

😴
Sleep More
Sleep deprivation increases ghrelin (hunger hormone).

How to: If you're tired and hungry, nap. You'll wake up less hungry than before.

Mental

Change your mind

🫁
Box Breathing
Calms nervous system and breaks the hunger thought loop.

How to: Breathe in 4 seconds → Hold 4 seconds → Out 4 seconds → Hold 4 seconds. Aim for 10 cycles (~2.5 min).

Start Guided Exercise
🌊
Remember: Hunger Comes in Waves
Hunger is not constant — it peaks and passes within 20-30 minutes.

How to: Set a timer for 30 minutes. Tell yourself: 'If I still want to eat after the timer, I'll reconsider.' You won't.

🎯
Visualize Your Goal
Reconnect with why you started this fast.

How to: Close your eyes. Picture yourself completing 72 hours. How will you feel? What benefits are you unlocking?

🎮
Get Absorbed in Something
Boredom is hunger's best friend.

How to: Work on a project, play a game, watch something engaging, call a friend. Time flies when you're busy.

⏰
The 'Later' Trick
Don't say 'no' to food, say 'later.'

How to: Tell yourself: 'I can eat that, just not right now. Maybe in an hour.' Then forget about it.

Preventive

Avoid hunger before it starts

📅
Plan Your Day
Idle time = thinking about food.

How to: Schedule your fasting days with activities. Work, projects, social plans (non-food).

📵
Avoid Food Content
Don't torture yourself with cooking shows and food Instagram.

How to: Mute food accounts, avoid recipe videos. Out of sight, out of mind.

🗣️
Tell Someone You're Fasting
Accountability makes quitting harder.

How to: Tell a friend or partner. The social commitment helps you push through.

🚫
Remove Easy Temptations
Don't rely on willpower — rely on environment.

How to: Hide or remove snacks from visible areas. Make eating require effort.

Still struggling?

If nothing works and you've tried multiple hacks, listen to your body. Breaking a fast early is not failure — it's data for next time. Even 24 or 48 hours has significant benefits.