1

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Tips for getting past the fasting "hump"

Answered on August 19, 2014
Created June 25, 2012 at 2:03 PM

I love fasting, but it's particularly difficult during the work day. There's a definite "hump" early in the day where it's hard not to give in an eat something. For me fasting is usually smooth sailing after that initial hump and I can finish off a 24 hour fast easily.

Any tips for preoccupying myself and mind during this period?

Medium avatar

(19479)

on July 01, 2012
at 05:58 PM

There is also evidence of performance and recovery benefits from BCAA ---> "..the results of all of our studies suggest that the recovery from muscular fatigue that occurs during exercise training is facilitated by the use of the orally administered AA mixture... when (AA is used for) extended periods, increases in the oxygen-carrying capacity of the blood may occur that further contribute to improved athletic performance." http://jn.nutrition.org/content/136/2/538S.full

Medium avatar

(19479)

on July 01, 2012
at 05:40 PM

The BCAA "insulin spike" is overrated IMHO. I believe that the benefits far outweigh the possible and unlikely downside " it appears that BCAA supplementation does not increase serum insulin values to a greater extent than an acute bout of resistance exercise alone." ---> http://www.jissn.com/content/5/S1/P20

F69da86ad5ad986a09c73abd757863a1

(127)

on July 01, 2012
at 04:45 PM

BCAA raise insulin which kills ur fast, so you are killing the physiological benefits of fasting...just saying. Glad to see you are doing leangains tho!

Medium avatar

(19479)

on June 25, 2012
at 06:12 PM

I like to think that I am "extracting maximum benefit with minimal discomfort"

Medium avatar

(19479)

on June 25, 2012
at 06:11 PM

You could say that :)

5759bd89db5f73cabe0a6e8f8e6e1cb9

(1467)

on June 25, 2012
at 05:16 PM

+1 for 'Doughnut-shaped doughnut-eating people'

15e5f57b981183b21fff26ce815bf93f

(444)

on June 25, 2012
at 03:06 PM

So your tip for fasting is to eat :)

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6 Answers

4
0d0842381492a41b2173a04014aae810

(4875)

on June 25, 2012
at 02:22 PM

  • Drink a lot of water. I often down one or two of my liter-bottles to fill up.
  • Have some coffee or tea to give you some energy, if that is the problem - be aware caffeine may make you hungrier for a period.
  • Exercise a little bit to suppress the appetite. I often take a five - ten minute break from work to do some pull ups / push ups.
  • Find a distraction. I tend to listen to podcasts while I work.
  • Stroll through the breakroom. Doughnut-shaped doughnut-eating people tend to motivate me in the opposite direction.

5759bd89db5f73cabe0a6e8f8e6e1cb9

(1467)

on June 25, 2012
at 05:16 PM

+1 for 'Doughnut-shaped doughnut-eating people'

1
5b342f46c2a9499b213aa1e6888f50e1

(80)

on July 01, 2012
at 04:40 PM

I have a routine hunger signal around 11am--one that will not be easily ignored if I am to function well at work. I have a 5 calorie cup of broth with some 0 calorie shiritaki noodles and a little hot sauce. pseudofood to be sure. Or a cup of coffee with a teaspoon of coconut oil. But I have to have something--and after that 11am hump, I am good to go--

1
6498694060d879a7960b35913539b75f

(1307)

on July 01, 2012
at 06:54 AM

Keep busy. Keep very busy. When I do this, lots of time goes by easily without eating.

1
Medium avatar

(19479)

on June 25, 2012
at 02:52 PM

I've been hitting an 8/16 daily IF for the past month and have found that coffee blended with cinnamon and about a tablespoon of fat (coconut oil, butter, or ghee) seems to do the trick.

I'll also have a large glass of cold water mixed with some (powdered) BCAA (10gms), a little magnesium blend (citrate and a few other types) and just a splash of fruit juice (less than an ounce) in the morning and another mixed with glutamine (instead of BCAA) at night.

I'll typically have two large meals during the feeding window (and maybe a snack if I'm particularly inclined, but this is rare) and so far I have been consistently dropping weight and bodyfat while feeling good during the process. My diet is mostly paleo, but I have been eating some white rice, corn, and well cooked beans as well.

Medium avatar

(19479)

on June 25, 2012
at 06:11 PM

You could say that :)

15e5f57b981183b21fff26ce815bf93f

(444)

on June 25, 2012
at 03:06 PM

So your tip for fasting is to eat :)

Medium avatar

(19479)

on June 25, 2012
at 06:12 PM

I like to think that I am "extracting maximum benefit with minimal discomfort"

Medium avatar

(19479)

on July 01, 2012
at 05:40 PM

The BCAA "insulin spike" is overrated IMHO. I believe that the benefits far outweigh the possible and unlikely downside " it appears that BCAA supplementation does not increase serum insulin values to a greater extent than an acute bout of resistance exercise alone." ---> http://www.jissn.com/content/5/S1/P20

Medium avatar

(19479)

on July 01, 2012
at 05:58 PM

There is also evidence of performance and recovery benefits from BCAA ---> "..the results of all of our studies suggest that the recovery from muscular fatigue that occurs during exercise training is facilitated by the use of the orally administered AA mixture... when (AA is used for) extended periods, increases in the oxygen-carrying capacity of the blood may occur that further contribute to improved athletic performance." http://jn.nutrition.org/content/136/2/538S.full

F69da86ad5ad986a09c73abd757863a1

(127)

on July 01, 2012
at 04:45 PM

BCAA raise insulin which kills ur fast, so you are killing the physiological benefits of fasting...just saying. Glad to see you are doing leangains tho!

0
1c67bc28f4e44bbb8770b86df0463df3

on July 01, 2012
at 12:55 PM

If your doing 24 hr fasts you should be used to not eating breakfast nor early in the day, if your not, then your not ready for 24 hr fasts to begin with. Eliminate breakfast for an immediate 100x benefit. And don't fast 24hrs more than 1x per week.

0
2336245491a87ee15d4fb8f8f8283909

(1173)

on June 25, 2012
at 03:46 PM

I seldom fast longer than 18 hours but I used to do some 24-36 hour fasts. I drink lots of mineral water. I'm careful not to drink too much coffee if I'm not eating. I don't like the spaced out/jittery feeling I get from it.

If you feel like eating, involving yourself in some form of physical activity should get you through it.

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