The Complete Guide To Fasting

by Jason Fung

However, following some simple rules will make hunger much easier to handle. First, as mentioned above, artificial sweeteners can kick off the cephalic phase response, triggering hunger and insulin production, so I recommend avoiding them during a fast. There are certainly people who feel that adding sweeteners to their coffee helps them lose weight by increasing compliance with their fast, and if it works for you, great. But my best advice is to try to fast without the use of sweeteners. If you cannot do that, then try adding a small amount. However, if it makes fasting harder or prevents you from seeing results, then stop. Second, try to physically remove yourself from all food stimuli during a fast. Cooking a meal or even just seeing and smelling food while fasting is almost unbearably difficult. This is not simply a matter of weak willpower. Our cephalic phase responses are fully activated, and to feel those responses without actually eating is like trying to stop a piranha feeding frenzy. This, of course, is the same reason you should not shop for food when hungry, or keep snacks in the pantry. Simply breaking the habit of eating at certain times can be difficult. One thing you can try is to make a habit of drinking a large cup of coffee or tea along with breakfast on nonfasting days. On fasting days, you will still miss the food, but having your daily cup of joe will make it easier to not eat—you won’t be avoiding the habit of consuming something in the morning. You ...