I’ve been doing 20:4 fasting periods for a few days, and although this has really helped control my total calorie intake for the day, I feel like I’m not getting full benefits or a more significant calorie intake reduction as I am binging during my eating time because I’m super hungry and also like a ‘well now I can eat whatever I want’ mentality. Will this subside on its own as I get used to this eating pattern or is there anything I can do to help?
Eat dense food that trigger stretch receptors in stomach.
I promise if you ate steak and broccoli after your fast, you can’t possibly overeat. There’s no way you’re going to pile in more than 1500 calories before you feel ready to explode lol. It’s also nutrient dense, low carb, and generally natural and healthy.
This has the added benefit of letting you mentally gorge yourself even though you really aren’t (in terms of calories).
The other option is… well, use the same willpower after the fast as you did during. Realize that fasting and the journey you’re on is actually a full time thing and the process isn’t only the easy part (the part of not eating). It’s semi permanent life changes that you clearly identified you need. There’s an acceptance that will hopefully come with time.
Drink a lot of water with your meal, and when you’ve finished eating what you planned, keep pals busy for the next 45 minutes, a work call, a drive, a chore. After that you’ll feel full and not want to eat anymore. You’ve just got to get to that point.
I’ve been having this same issue. I’ve been doing rolling 72s and the meal I eat every 3 days is usually pretty big, but I find it makes me hungrier for the next 72. Hungrier than I would have been if I had just eaten a normal plate of food that is low carb and low sugar. I’m at a point where the mental game is no longer the fast itself but mastering the refeed. I’m getting better at it.
You could just enjoy yourself for a week. Then once you’ve gotten your fill just eat like a normal person. I’ve been doing rolling 72’s. First few times I gorged for my one meal after 3 days. I ate within an hour but probably had at least 2500 calories. It was enjoyable. But this last fast I probably had like, 1500 or something. I just didn’t feel compelled to do it. I ate a couple burgers and felt content. Went right back on the fast.