Watch this video to learn Dr. Pal's expert tips for overcoming hunger during fasting. #drpal #FastingTips #HungerControl ...

hungry-during-intermittent-fasting-here-are-top-tips-from-dr-pal-to-overcome-it

Hungry During Intermittent Fasting? Here are Top Tips from Dr. Pal to Overcome It

hello guys this is Dr pal manik in this video we're going to talk about the biggest complaint that my patient keeps asking me whenever I try to promote time resed feeding hunger especially when my friend sarak Kumar tried to adopt this technique he says I eat by 7:00 p.m. but at midnight when I'm in bed there is some sound going in the stomach what should I do even before I try to give him a solution he himself says that I open the refrigerator I eat the L and my Hunger is gone and I follow time restricted feeding again the next day so in this video we're going to talk about few techniques how to deal with Hunger let's dive deep into it so in my weight loss Journey when I first adopted this time restricted feeding I stopped eating around 7 7:30 p.m. and as expected there was a hunger like sensation in my stomach around midnight initially I thought it was Hunger later I realized that it is not hunger it is thirst so what I did was I had my water bottle right next to my bed whenever I had that feeling I woke up I drank water and I slept back again and slowly I realized that increasing the hydration content throughout the day made these episodes disappear slowly in 6 weeks the only problem with this method is that you will get up in the middle of the night to use the bathroom to urinate more often and even that will get better in due course of time at night if anyone at home says I'm hungry you replac me we have boiled water cold water mineral water well water unpurified water and you keep going until their eyes become watery as soon as I started doing this I slept very well overnight and in the morning I started feeling hungry earlier around like 7:30 8:00 a.m. which I have never been hungry in the past that was the first sign that my body is changing so I was trying hard to maintain my initial 12-hour fasting window but the biggest obstacle for me was the morning coffee I may even forget my scope while I'm going to rounds but I will never forget my morning coffee for the past 15 years the knee-jerk reaction as soon as I wake up in the morning is to go to the kitchen get one cup of coffee and say fasting swaha so then I introspected myself Regarding why is this happening then they remembered pavo's experiment with the dogs so what he did before he presented the food to the dog he used to ring a bell so initially ringing Bell did not elicit any response from the dog at all but when he keeps doing that even without the food just ringing the bell made the dog salivate so the moral of the story is I am not the dog this is a conditional response as soon as the dogs hear the sound of the ringing Bell they start to salivate thinking that food is going to come same thing happened to me as well as soon as I woke up in my subconscious mind I have tied that whole experience to drinking morning coffee so I thought about it and then I said that I'm going to change the conditional response if I say no to morning coffee I will not even sustain that morning itself so I decided to change my reward instead of coffee to black tea so I tried different black teas but the problem is I cannot drink it without the creamer and the sugar then there is no concept of fasting at all I tried multiple products and I found out that all the fasting experts were recommending this tea called Peak crystals tea I'm going to show you what I drink you know this is my favorite tea in my morning fasting window I replace my morning coffee with this tea it's called Peak it comes in multiple flavors but these are my favorite flavors matcha green Ginger and Bergamot Bergamot is my favorite so what I do is in of my morning coffee it comes in its pre- sache so you open this you pour this into this Beaker so it's listed here you know from 2 oz to 12 oz based on how much amount of tea what you want so I usually take like 8 to 10 oz and then the crystals dissolve and now I'm going to show you the most interesting part they have this rechargeable fro look at this this is amazing this is my favorite part this is very very critical for me during my early morning fasting window which will give me that precious 30 to 45 minutes to extend my fasting window I do that on a daily basis check out the link in the description along with the tea bags they're giving this rechargeable f for free and also 15% off of the tea packets slowly change the response from Black Coffee to black tea and slowly and change the timing from early morning to midm morning and it all took time it didn't happen overnight so you need to find out what is the triggering point in your life so that you can change the trigger or change the response my friend SAR Kumar is saying my wife tupur sunar wakes me up every day with bed coffee I found the trigger I'm going to change my wife if you look deep into it most of the food triggers are associated with classic conditional response for example you go to a movie theater even if you are not hungry you are going to get a popcorn because movie theater is associated with popcorn because of multiple stimulus into your brain through advertisement through personal experiences through your parents experiences whenever you go to a movie theater you buy a popcorn with butter so this whole experience is registered in your mind so much that even if you don't see the movie if you go to the movie theater you just come out by buying popcorn nowaday people don't have to go to a movie theater when you're trying to book your tickets online the online ticketing link is showing a big large popcorn tub one movie review says has all the ingredients to satisfy the audience I don't know whe they're talking about movie or the popcorn popcorn is getting more positive reviews than the movies these days so you need to consciously brainstorm to see what can be changed for example in the movie theater for example instead of buying a popcorn you can take a snack along with you while watching the movie you change the response by eating a snack first you might have to hide the snack into your back pockets or put it in your friend's bag or something like that that is a different story this classic conditioning response can be applied to each and every situation you're watching a movie at Netflix at late night when you're having a late night get together in your mind it is ingrained that dinner is going to be late and the biggest trigger for many people is when they are cooking they have to eat it because because of the smell and the possible taste again it is a conditional response Solutions include cooking early and if your lifestyle doesn't allow to cook early for example you come home only after 7:00 p.m. after work it is okay to cook in a batch for a couple of days and then start practicing this method slowly it is understandable that when one Cooks It Might stimulate the hunger and you taste it but in my friends AR Kumar's case trur is cooking and this guy is going and tasting all I'm asking is analyze your routine try to find the trigger point and slowly change it it will take some time but you will definitely be there the biggest practical tip that help me to control hunger was black coffee and black tea what happened was when I was hungry I started drinking black tea and black coffee initially I thought it'll give me around 30 to 45 minutes so that I can eat so that I can extend my fasting later I realized that if I give that 30 to 45 minutes the hunger is completely gone so later when I started reading about it during hunger the hormone grillin bre slowly and reaches a peak and if you don't feed your body the body knows to extract calories from the stored fat and hence the body's calorie requirement is done so the hunger hormone comes down so technically the response to the hunger hormone can be controlled by just giving it some more time so once the body's calorie requirement is done then the hunger hormone Peaks again then you can start eating so you have extended your fasting window this is a wonderful trick that has helped me each and every time grillin is like the Ferocious do and box at you when you run away but when you stop and act like taking a stone the dog will run away when I explain this to my loyal subscriber sub he renamed his dog as gillin if you go to his house he is saying Gin Dr pal so when you drink black coffee black tea or green tea the slight bitter taste actually will decrease your upper which will help you to extend the fasting as well especially green tea which contains this ingredient egcg has been shown to curb your appetite a little bit and that is what you need to extend that fasting period for 45 minutes to 1 hour so all I'm saying is not rocket science it is all basic stuff but we so busy in our lifestyle that we don't take some time to focus on creating these habits I read this book called Atomic habits and it says that if you get better 1% every day by the end of the year you will become 37 times better so I used to play this game of my dinner time from 8:30 to 8:29 828 8:27 I decrease slowly until I reach 7:30 I did try 7:00 p.m. but it didn't work for me that much so I stuck to 7:30 again remember you need to choose the fasting window that works for you my us friend Mark Anthony is saying first let me start the habit of reading books and then we can talk about Atomic nuclear and opener habits as you all know I don't recommend extremes at all one meal a day might not work for many people if you can do it at the right proportions good o to you but it did not work out for me I've tried multiple eating Windows the only eating window that worked for me was 10hour eating window my friend SAR also follows home at 1 kg mutton and a if he keeps going like this forget about him goat will not be sustainable please tell me in the comment section how do you manage your hunger what is the eating window that works for you and what kind of drink that helps you to extend fasting don't comment as watka again remember one belly at a time it is absolutely important I'll see you the next video bye-bye

Dr.

Related Videos

Consultation & Treatment

Consult With Loading Doctor Data