Drink water ! Every time you are hungry - start with a big glass of water and then if you are still hungry after 10 mins - I would have something filling but low cal like 25g of porridge oats ( buy a bag in the supermarket, it's cheap as chips !) with about 3/4 of a cup of water in the micro for 2m:20s it's about 80 cals !! - more if you add sugar or honey on top so try and avoid that if you can !
Stay strong !! Your end result will be worth it !!
Good question. I had a FD on Monday, ate typical Tdee yesterday (but was unusually active) and woke in the early hours of this morning, pre FD already hungry. I think it must be either what I ate last night, making my blood sugar plummet, TOM or a calorie deficit due to a lot of exercise yesterday.
Going forward, I think I either need to eat back unusual exercise calories the day before a FD or have 2 NFDs between FD, especially at this TOM. Today, though, I am chugging water and hoping I can last. Thank you for your advice!
Calculate the TDEE for your activity level and stick to this on NFDs. Don't try to have a calorie deficit on NFDs - that's what FDs are for.
On the NFDs before a fast, try to eat any sweet snacks before about 4pm, so supper should be protein, veg and complex carbs - without alcohol, dessert, juice, even fruit
On NFDs, concentrate on protein and veg. Many people find starches and grains, even porridge, make them hungry, but potato is sometimes ok. Fruit and yoghurt especially can wake hunger. See what works best for you.
If you wake up hungry the night after an FD, i.e. when you should not eat until morning, just tough it out. However, with proper nutrition on NFDs and FDs, this shouldn't happen any more.
One way to avoid this is to save calories for a decent FD supper. Say just soup for lunch and a 400 cal supper.
Thank you for all your help. I woke up hungry the night before the FD. I suspect it is a combination of a calorie deficit on the NFD due to v unusual amounts of exercise and eating fruit and a glass of wine too late on the day before FD. I'll pay more attention to my nutrition, particularly when I leave only one NFD between FDs. Thank you!