[removed]
I am a snack binger as well. What helps me is always keeping something healthy beside me. I usually go for tea in a huge cup, which I can sip time to time, just to have the feeling of having something in my mouth. Idk if that makes sense to you. I also use some lemon infused water, or coffee in the morning. This has helped me so far.
Hunger… there’s carbohydrate hunger and there’s ketosis hunger.
Quit eating sugar, carbohydrates and alcohol and start eating ketogenic food… and your hunger will greatly subside.
If you eat sugar, carbs and drink alcohol you WILL BE ravishingly hungry every 4 hours.
If you eat ketogenic foods you will be slightly hungry a few hours everyday.
You know this. Repeat, repeat, repeat.
A big part of fasting is going to be to redefine your relationship with food. Maybe put up a poster or sign in your kitchen, to remind you to think about how you feel, why you came and why you have DECIDED to not eat before 12pm?
You can think about the snackiness. How does it feel? If you monitor the feeling a few minutes, it’s likely to go away.
I have tried IF and ADF and one thing really helped me is drinking green tea with lemon slice and ginger, i usually boil water first then let it sit for about 5 minutes and i pour it into a pot where i already kept some green tea leaves 1-2 lemon slices and 1 teaspoon freshly grated ginger then i immediately cover the pot and let it sit for 20 minutes, after that i strain it and drink it.I usually make enough amount for 3 cups and drink it during my fasting it really helps and reduces hunger also increases metabolism , hope this helps you, best of luck.
Tracking.
I was more motivated to fill the excel sheet and see the progress than eating.
I need to say that I haven’t struggle with binge eating, so that made things easier. I was more dealing with portion sizes (control) and avoiding junk food when re-feeding or on my eating window