I have been pretty successful at IF, following a 18:6 or 20:4 routine 6 days out of the week for the past year.
I’ve been wanting to complete longer fasts, but I don’t think I’ve made it past 24 hours. And that was only once or twice. (Which is kind of pathetic if you think about it… over the course of a year I have not gone more than 24 hours without food.)
Physically, I can handle it. I can get over physical hunger. I can handle feeling physically cold. I can deal with some fatigue.
Mentally is a different story. Around the 18 hour mark, food starts dominating my thoughts. Whether it’s “I’m really looking forward to eating xyz”. Or trying to mentally plan my next meal. It’s like as soon as I tell myself “we are going to push for 24 hours” my brain freaks out and I always end up eating before 24 hours is up.
Ideally, I would like to throw in a 3 day fast once a month to start out, but I’m struggling with 18 hour & 20 hour fasts..
I know this is a “mind over matter” situation. Does anyone have any advice on how to get over that mental roadblocks when it comes to fasting?
First realize it’s normal. That demon hits from time to time. Heck my last fast had me chewing on my blankets in the middle of the night from dreaming about food
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Second, it’s pretty common to have some kind of wall after the 1st day but before the 4th that really tests your will to abstain but once you get past that, dealing with food is a fair amount easier (for some, it’s a complete non issue from there on)
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Finally - my mental game is that hunger and desire for food is just like any other emotion - happiness, anger, fear - whatever. If we take the time to stop and really think about it and just feel what is going on inside ourselves, it staves off the want to react to it. And just like any other emotion, if we give it space and let it be as it will, it will pass in time. Just accept it’s there and let it do it’s thing. It can’t hurt us so let it thrash about like a little child throwing a tantrum
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(Bonus: if you have the time/space to do this, sleeping through this phase or exercising or doing something that normally kills your desire to eat works well to get through this phase, too)
Keeping yourself busy and distracted helps. Also for the first time I did a 36 hour fast, what worked for me was to start the fast after a very filling lunch. Night time is the hardest time for me, so not being hungry made it easier to get through it. Then it was easy to fast through the next work day and break for dinner. I recommend doing a 36 hour fast because after that 24 hours will seem easy peasy.
Ride the hunger wave it will pass.
Some strategies as already mentioned… keeping busy, sleeping, going for a walk. I also flip the mental context from omg 3 more hours to… I wonder how long I can keep this up. Like a thought experiment I talk to my inner voice. ‘ I know you are Hungry do you think wr can hold out for one more hour? ‘
Even if you are able to stretch it for one more our today. Then the next time i can do a bit more. You are training your body to fast and it needs a little self talk.
Besides it’d oktosound a little crazy talking to yourself
I second reading or watching videos about the benefits of fasting while fasting. I also revisit my motivation for fasting, whether it’s pics of myself at a certain weight or fitness level or new clothes I want to buy or other peoples before and afters. Also, I have funny little motivation phrases that I tell myself to make fasting seem easier, such as ‘I don’t have to do any dishes for the next 3 days!’ Or ‘I’m saving $70 this week by not buying food and I’m going to spend that on (something I want)’ Or ‘I’m so glad I don’t have to think of what to eat, I’m so free of making decisions about food!’
The mental fasting hurdle is a difficult one to get over, but after the first time you grit your teeth and get it done, you’ll be so proud of yourself and the next time will be easier. Practice makes perfect. Good luck!
For me it was reframing my way of thinking. Because it’s not that I HAVE to fast, or that I CAN’T eat.. it’s a choice that I’m making.
Try changing your inner monologue from “I can’t eat” or “I really what something to eat” to “I want to achieve my goal” or “I can fast for one more hour” (and then repeat it to yourself again in the next hour).
Give yourself little goals (one more hour) and remind yourself of the big goal you’re working towards!
Similar thing can be applied to exercise: “I have to exercise” changes to “I get to exercise”
Good luck and keep going! You’re got this!