HOW TO STOP OVEREATING AFTER FASTING.
How to Stop Overeating After Fasting: Practical Steps for Lasting Success
If you’ve found yourself struggling with how to stop overeating after fasting, you’re not alone. It’s common to feel out of control once your fasting window ends, but with a few simple strategies, you can regain control. From planning your meals to adjusting your mindset, these practical tips will help you overcome overeating and stick to your fasting routine without sabotaging your efforts
1. Your Fasting Window May Be Too Long: Example – The 16/8 Fasting Protocol
It’s easy to get caught up in the idea that longer is better when it comes to fasting. However, if your fasting window is too long, you risk overeating when you finally eat. If you find yourself binge-eating after a 16-hour fast, it may be too much.
For example, the 16/8 protocol is popular, but if you struggle with overeating after the fast, you might want to shorten the fasting period. Try starting with 14/10, where you fast for 14 hours and eat during a 10-hour window. Gradually build up to longer fasts as you get more comfortable with your eating patterns.
2. Create a Set “Fast-Breaker” Meal: Example – Cottage Cheese with Fruit
Having a small, controlled meal right after your fast can prevent cravings from spiraling into a binge. This “fast-breaker” meal should be light but satisfying, helping you ease into your main meal without feeling ravenous.
For instance, you could have cottage cheese with some fresh berries. It’s high in protein and probiotics, which won’t spike your blood sugar or make you want to eat everything in sight. Another great option is Greek yogurt with a sprinkle of cinnamon or a boiled egg.
These are all great choices because they provide the right nutrients without triggering cravings for junk food.
3. Plan Your Meals Ahead: Example – Meal Prep for the Week
When you fail to plan, you plan to fail. If you don’t have your meals sorted, you’re more likely to grab anything that’s in front of you, especially after fasting. The key is to plan ahead.
For example, take a couple of hours on the weekend to prepare simple meals for the week. Make sure you include your fast-breaker meal, a balanced main meal, and perhaps a healthy dessert or snack. It could be as easy as chopping vegetables for a stir-fry or cooking a batch of grilled chicken to add to salads throughout the week.
4. Mind Your Mindset: Example – Reframing Fasting as a Tool for Healing
Mindset is everything. If you view fasting as something you “have” to do, or as a way to punish yourself, it’ll be much harder to succeed. Instead, focus on the positive benefits fasting can bring.
For instance, when you fast, think of it as a time to give your body a break and allow it to repair. Remind yourself of the extra time and money you’re saving by not constantly preparing food. It’s not about depriving yourself; it’s about using fasting as a tool to reset your habits and reclaim control over your eating patterns.
5. Modify Your Fast: Example – Adding Broth or Spices to Fasting Drinks
If you’re still struggling with overeating, try adjusting your fasting routine. Adding a little flavour can make a difference.
For example, try incorporating some bone broth or a warm cup of cinnamon tea toward the end of your fasting window. These will keep you full and satisfied without breaking your fast. You could also add a splash of cream to your coffee or opt for a caffeine-free herbal tea to keep hunger at bay.
Experimenting with your fasting routine to make it more enjoyable can help you avoid the urge to overeat once your eating window opens.
