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

I love doing medical comedy (medcom) stand-up shows. This is a wonderful opportunity to meet you all in person and also to promote awareness of a healthy lifestyle. My upcoming show details: Coimbatore - 3rd Feb, 2023 in.bookmyshow.com/events/dr-pals-medcom-special/ET00377730

I’m in my 3rd month of Intermittent fasting . I have lost 11 kgs . Thanks to you dr pal .

Intermittent fasting, drinking lots of water and walking 4 km a day brought a drastic change to my weight. Green tea, jeera water, dinner before 7 pm are simple things that i tried. Thank you Dr Pal for the inspiration.

I have reduced 10 kg weight in two and half months last 14 days are still to go. Previous my weight was 84 kg now my weight is 74 kg.Thank you Dr.Pal you have motivated me for the thing which was impossible to me before.

Thank you Dr. Pal. I am 62 years old , and have been on IF for three months and I have lost 7 kgs. Your “lighthearted presentation”- in a serious way, is very motivating. Having successfully been on IF, you are able to give suggest ways , to overcome hunger, for me in my IF journey. I sleep better, am more alert and feel good giving my body the rest that I should have been giving, long time ago. I am particularly amazed by the circadian rhythm. Something I wish science/ biology books teach our children, at a young age. Thank you. I will continue on this journey and want very much to make this my lifestyle.

🎯 Key Takeaways for quick navigation: 00:02 🍽️ *Dealing with Hunger in Time-Restricted Feeding* - Addressing the common complaint of hunger during time-restricted feeding. - Dr. Pal shares personal experiences and initial misconceptions about hunger. - Tips on distinguishing between hunger and thirst, emphasizing the role of hydration. 01:12 💧 *Managing Hunger with Increased Hydration* - Dr. Pal's strategy of keeping a water bottle by the bed to address nighttime hunger. - The impact of hydration on reducing episodes of perceived hunger. - Acknowledging the potential need for increased bathroom visits initially. 02:07 ☕ *Changing Morning Coffee Habits* - Dr. Pal's challenge of breaking the habit of morning coffee in his fasting routine. - Insights from Pavlov's experiment and the concept of conditioned responses. - Transitioning from coffee to a specific fasting tea and the associated benefits. 03:47 🍵 *Introducing Peak Crystals Tea* - Dr. Pal introduces Peak Crystals Tea as a coffee replacement during fasting. - Demonstrating the preparation of the tea and highlighting its unique features. - The role of the rechargeable frother in enhancing the fasting experience. 04:56 🧠 *Changing Conditional Responses* - Exploring the concept of conditioned responses in relation to food triggers. - Examples of conditioning, such as associating movie theaters with popcorn. - Dr. Pal's advice on consciously identifying triggers and gradually changing responses. 06:51 🍿 *Adapting to Cooking Triggers* - Addressing the challenge of cooking as a trigger for eating. - Practical solutions like cooking early or in batches to manage food triggers. - Analyzing the impact of conditioned responses during activities like cooking. 07:18 ☕ *Using Coffee and Tea to Control Hunger Hormones* - Leveraging black coffee and black tea to control hunger during fasting. - Understanding the role of the hormone ghrelin and its response to extended fasting. - Practical tips on how these beverages can effectively extend the fasting window. 08:51 📚 *Building Atomic Habits for Fasting* - Introducing the concept of Atomic Habits and its application to fasting. - Dr. Pal's gradual approach to habit change, emphasizing small daily improvements. - Personal experience of adjusting dinner times to gradually achieve a preferred fasting window. 09:47 🗣️ *Community Engagement and Closing Remarks* - Encouraging viewers to share their strategies for managing hunger in the comments. - Acknowledging the importance of individualized fasting windows. - Dr. Pal's humorous remarks on extreme fasting approaches and signing off. Made with HARPA AI

I have been following your videos for the last 2-3 months, now, I started adding gradual changes to my daily routine, one step at a time, and in the last 2,3 wks, I started seeing results, and I am too happy, that, I am still sticking on to the healthy habits. Thank you for your effort to keep up the fire in us

Never hungry in fasting. I reached it in a week's time. If I feel to eat, I watch your videos on IM and the positive points make me to continue

5 things worked for me. Diabetes under control in 3 months. 1. Cold bathing in the morning even winter - dopamine jump 2. Walk -10k steps - burn calories 3. Drink water 2500 ml - avoid hunger and stay hydrated. 4. Eat between 9 AM to 3PM - 18:6 intermittent fasting 5. Sleeping after 6 hrs of last eating time. Complete digestion cycle before sleeping. 6. Eat only after 3 hrs post sleep. Let body completely come into day genes. Courtesy- Hubermann labs.

I have been into intermittent fasting since 4th August 2023 after getting inspired by your videos. In these 5 months I have already lost 10kgs.... now there's no looking back as I've made this my way of life. Thank you Dr.Pal 🙏🏼

My eating window 10 am to 7pm and I have seen a lot of change in me both physically and mentally. Thank you Dr pal 🙂🙂

Most Incredible channel ever I've been too! Absolute Pure knowledge..! Most crucial health saviour ✨ Beautiful lifestyle learnings, wonderful med humour👍

I started fasting 12:12 an month ago and unfortunately I discontinued it and I came to know that I weighted from 55 - 57 kgs just after a vacation to chennai .. and after a week I started 14:10 with full motivation by watching ur videos regularly and today is my 21 St day and I get used to it since last 2 weeks i extended my fasting as much as I can like 15 to 16 hrs and my current weight is 54.6 kgs Im so happy with my results and all my frnds appreciated me and my mental state is under my control... Thank you Dr pal ... everytime I have my cheat meal you appear before me 👀 ... That is how it is now💪

Dr Pal I started intermittent fasting 2 years back gradually worked my self from 10-12-14-16 and finally 18 hrs daily. As I started I became health conscious in choosing what I eat and healthy alternatives.In process I gained lot of nutrition knowledge. With combo of fasting and nutrition have almost reversed BP and totally shrunk thyroid nodules. I am now successful from 18 hr to 20 hr in OMAD…I have several tips to share what I start my day to drink and what I eat which could benefit the globe…I wish To pair with u in your shows to inspire people or atleast have talk with you ..not sure how to connect with you…am able to bring abt chg in my friends whom I have shared but now like to spread to masses through you 🙏🏻

Now I know what's the meaning of that noise within my stomach when I am hungry. My mother used to tell that rats are running out of hunger so please have your food and I explained my mother this beautiful process of human body. Thank you Dr.Pal for giving the much needed clarity. This explanation will encourage me to practice fasting with ease. Gratitude!

I am immensely benefited by your suggestion. My eating window is for 10 hrs. No thanks is enough to convey my depth of gratitude 🙏

Dr.Pal...you are too good and the way you explain things in detail makes everyone understand on the why factor...great going sir...❤

For many years I have been struggling to lose weight. But no diet suits me and they r also not long lasting. But this IF suited me and i came from 85 to 77 kgs within 3 months. Thank youuuuuuuuuu so much Dr. Pal

This is one of the most practical ways to extend fasting. Really works!! You are the best !

I have been watching Dr. pal since November 2023 (past 5 months) reduced 5.5kgs in 1.5 months of IF. Your amazing doc!

I m doing intermittent fasting , it’s almost one and half month I lost 4 kg weight , But I doing this for my autoimmune disorder (mixed connective tissue disorder) I m doing18 hour fasting daily No sugar at all , eating formented food and millets Hope soon my problems will over Thanks Doctor Pal for keep us motivated I m 58 year old female

I wish every doctors were like you 🙏. Sharing so much knowledge in a more friendly and fun way ❤🙏 Also doing a GREAT work to the society and helping many 🙏

Hii Dr. Pal. Thank u for ur videos. I m suffering from auto immune disease from past 5 months and under medications. I was literally worried as I could not do my basic routine having two small kids. Now I have started to see ur videos and started with intermittent fasting just before a week initially of 14-15hours and now I m fasting for more than 48 hrs to achieve the fasting of at least 72 hrs. I just took 4 serving of black coffee without sugar and milk for the 48 hrs. It is helping me to extend my fast. Thank u very much sir. Ur videos are very very helpful.

Cannot see such a great doctor like Dr pal .. This is truth always.. let God bless you . People must understand Dr pal

Thankyou mr pal im following you since 3 months and your tips worked out for me i lost 10 kgs in just 75 days thank you so much mr pal ❤ love from Karnataka

I have been doing IF 12/12 hrs since September 2023. I am a breastfeeding mom so i can't fast for long hours. But i do have experience changes in my body. My belly has reduced a bit, all my pain especially while sleeping by side has also gone. All thanks to Dr Pal. I have lost 6 kg during this journey. ❤

Your videos are short crisp to the point informative with practical and easy to implement tips Also I find your sense of humor very good

Thank you Dr Pal I reduced 5 kg just 2 months intermittent fasting, I am continuing🎉

On my weight loss journey where I have reduced 34 kgs, I had a mix of intermittent fasting, OMAD and also longer fasting ( like 24 hrs/ 36/48 hrs) Mostly, I prefer a 16 hrs+ fasting window ( 8pm till next day around 12/1pm). I find it absolute fit for my body and have been enjoying this now for over 2 years now. I am enjoying it.

Absolutely fantastic work that ur doing Sir 🙏. Recently came to know your channel and started time restricted eating. I started with 12 hrs, working nicely. Nit even 2 weeks but i can notice changes.

Best thing ever happened to me on youtube is to come across your videos. Thanks for educating me.

Brilliant. This was really helpful as I'm slowly trying to get into the habit of having my last bite early. My current eating window is 18/6. Works for me fine. I take 4 glasses of warm water in the morning. Have black coffee sometimes, but usually try to avoid. Keep myself busy in work, tome passes quickly.

Hey Dr.Pal🙏🏻 I’m a massive fan of your work. Kudos. My eating window starts 30mins post sunrise & ends 30-45mins prior to sunset. And I live in “Toronto”, which would explain how tight my eating regime is!!! (It’s like a very stringent 6hr eating window). Yet I’m super comfortable in this space. Certainly a cup of aromatic Tim Hortons black coffee in the mornings works wonders in managing hunger. Since I wake up 5am everyday, my tactics to staying sane till sunrise is to divide 1 cup of coffee into 2 parts. And I sail through those 3.5hrs in the morning like a boat in the calmest of seas. 1cup black tea/coffee followed by bitter gourd juice with turmeric/ ginger lemon water/apple cider vinegar with glass of water etc are great options to diffuse hunger pangs and extend fasting window.

Dr you deserve at least 10 M subscribers. Thanks for your time

great tips! Initially the protein premier 30g of protein drink at the end of the day (at around 5 or 6 pm latest) kept me thru' the evening to the next morning till 8 am. Once I realized that its not hunger but just a conditional response like you pointed out, I can get by with any non-caffeine herbal tea or simply boiled water with cumin and fenugreek seeds.

Love watching your videos a lot doctor, would like to become a doctor just like you, thank you for your amazing videos and content, and especially shorts is my stress buster, thank you so much doctor 😊

Thanks a lot Dr. Pal. I follow a 9 hour eating window and lost 4 kgs in 2 months. Even after 2 months I still have hunger pangs.

Hi doctor, thank you so much for all the knowledge about gut, it has changed our lifestyle completely.

Hello Dr Pal, Can you please move all the challenges in 90days with pal to one single playlist as it’s easy to refer back to the challenges. Thank you

Thanks Dr pal for this motivation videos..it's really very useful .My wife is great fan of you.Because of her motivation,now myself and my wife both are following these IF and lost so many kgs

i found my trigger just recently...that i feel hungrier when i'm alone at my place...either at hostel or at home....now i can find solution this problem

I am just fall in love with ur Humour 😂. Its so mindful. I am a strict vegitarian over weight, mother of 2. Started fasting 1 yr ago. Initially i was following 12 hrs window, but now i am on 15 hrs of fasting window. And results are amazing. My weight didn't lost much, but my body pain and other complications r gone. Can u plz come with any food/ suppliment suggession for stress relief.

Dr Pal. Love to watch your videos. I have been doing intermittent fasting since 1 month. No weight loss or inch loss. Im eating 2 meals only. One regular meal after 12 in the afternoon and around 8:30pm veg salad with paneer or some cooked kidney beans. Also tea at around 9 am half cup

Thanks for sharing value for changing our lifestyle

I've just started fasting after watching all your video collection doctor. Hope i get to manage.

I have also started intemittent fasting yesterday because dr pal also thank you dr pal

Awesome video with in-depth explanation thanks doctor 🎉

Hello Sir, Really appreciate your efforts to bring awareness on how to respect our body. My request with you is to make a video about how the routine must be for the people who works in late night shift (Since i do- 3:30PM to 12:30AM). Due to my late night shift, i wake up at 8:30AM and my first meal is at 9.45AM, lunch at 3PM and Dinner at 8PM. Please suggest if i have to make any changes to my meal timing. Apologies if you have already posted a video on this, really helps if you could post the link. Thank you!

I enjoy, try to follow and share your videos whenever possible! On a lighter note, this is the first time I see someone preparing tea in a beaker 😊

Hi Dr. Your too nice to explain things in detail makes everyone understand good and well. I had seen your video one week ago only but it is interesting. I finish my dinner by 7 pm regularly but your tips make me enthusiastic and make me happy. Thank you sir. 😊

I came across your channel very recently and felt like found a treasure of knowledge. Thanks a lot Dr. Pal. Your subscribers are from all over country, from Northern part as well like myself and I love your Tamilian references from movies as they are so funny.❤❤❤

This was exactly what I needed.. thank you sir 🙏🏼

You are just amazing Dr pal you have made my life more amazing ...hats off to you 😊

Hello Dr.pal..I extended my fasting with green tea, it really works for me..suppress my hunger so that I can extend my fasting for 2hrs, now I used with 14 or 16: 8, so I'm taking only water.

Love you Doc ❤

Hi Dr. Pal, I am happy to share that today I have started my Journey towards healthy lifestyle , i ate my dinner at 7.30 pm , and so ill follow 12 hr window as a starter and also i am going to calculate my intakes as you have guided us , i am feeling energetic and happy that i have started and also i am here to share and will absolutely update after 30 days of the challenge Thankyou Dr. Pal :)

Very good information Dr. Pal 👍

Hi Doctor, really ur videos are very informative and at the same time it reaches the common people like us... Thank you so much...

Dr...thankyou...u r sunrise sunset method has helped me reverse by diabetes...it took nearly 20 months...all u r tips helped.....I finish my dinner by 5..pm

Thank you sir 😊🎉

It's 1:52 a.m. in India and and I was hungry and could not sleep I took my phone and there Dr. Pal giving advice how to avoid hunger during midnight when I was about to go to the kitchen and open the refrigerator😂

A month ago i Started IF after watching your videos.. already 3.7 kg lost with 16:8 window.. i sleep at 10 pm and Get up at 5:30 am.. works for me well. . I drink a lot of water and yes at night have to get up once.. thank you Dr pal...

Started IF recently like a month ago. But unknowingly I’m doing the same suggested by Dr.Pal. Green Tea is the first meal around 10-11 ish in the morning, thus my lunch goes to around 12:30. By night 8 my dinner is served, I’m at a hostel and can’t help. Unknowingly I’m doing a 16-17 hour IF, and I don’t feel a thing. Yeah weight loss was a side effect, and I’ve been working out too. Important thing to consider is to take all the macro and micro nutrients within the time period and not to get devoid of them as the time is strict. Good luck y’all… All the power to you ❤

Dr Pal. Absolutely love your advices. Request to make a video on OMAD diet.

Really thankful to my parents for having literally no snacks from childhood...so I never really had anything at night even if I get hungry so it became easy

I love my warm lemon honey water in the morning till break-fast around 11:30 am. Been doing this for many years and don’t feel hungry.

I’m doing 16:8 so far from last 15 days! Even I can do more but more than stomach my tongue won’t wait for more time! Still I’m managing average of 17hr 30min fasting window so far! I’m a coffee addict but 1st 3 days I reduced size of coffee cup with jaggery instead of sugar and now no coffee or tea from last one week! I’m having direct lunch at 1 and dinner at 5 to 6pm that’s it Thank you Dr. Pal I really appreciate your efforts to maintain our good gut bacteria’s ❤

Lovely Dr 🎉

Thank you very much dear doctor. I came across your video regarding this fasting window and eating window by chance and found it very interesting since we can eat our favourite food during eating window. I am following 12 hour fasting window from 7 pm to 7 a.m. just started one week ago. Thanks a lot.

🥰thank you dr pal 💐🙏🏻🙏🏻🙏🏻🙏🏻such a motivation vedio ❣️losts of love &respect from Kerala 🙏🏻💐

I am in my 1st month of intermittent fasting now i lost 5 kg

Great video Dr Pal. I take sips of water for sometime. And if that stops working, I take ashgourd juice (just blended and juice strained - nothing else)

From madurai sir Wonderful and great explanation regarding intermittent fasting Thank you so much for all the updates and really thankful for all the inspirational videos

Intermittent fasting has helped me a lot. I do 8pm to 1:30pm next day fast. Then start with fresh juice or fruit..only one. Then salads or roasted veg most days in lunch. I like to have coffee in afternoon with a tablespoon of snack like chivda. Then dinner is usual indian but I m ableto control portions n feel full for longer. I drink about 2.5 lies water, daily walk, yoga etc

Good Evening Doctor I respect you a lot Thank you so much for all your efforts for us I have a request for you

I am a big fan of ur talk. Started doing all ur tips .

I suffer from this too! 😅 I'm going to try again in small steps.

Great Sense of humor Sir !! keep it up

You should be an inspiration to other doctors to come forward and change the world🎉🎉

Dr.Pal, 9-10 hour fasting works for me as well. 7 and 7:30 is just 30 minutes but i am only able to manage 07:30pm most of the time 😂. Felt happy you have the same situation 😂

Thanks for the details. I have observed controlling hunger causes acidity/gas sometimes. Any suggestions please?

I try to stick to 11a-8p eating window on most days. Holiday parties a bit tough, though. I drink green matcha tea to curb the hunger during the stimulant window that is from 1-2 hrs post waking up till 4 pm. Then have lemon tea or something.

I start with fruits in the morning with OMD one meal a day . I m doing for my Autoimmune disease from last two months

Loved your sense of humour

Dr, please talk about milk intake for women as in calcium for bones…. Thank you for your valuable guidance ,,, huge respect for your words and advise sir….Last one year in 14 hours fasting ! 🙏

Following your videos helped me lose 5 kg, thank you so much...

Dr pal plz kindly make a video for pcod woman along with intermittent fasting window...its going to be a great help

I had severe itching without any visible red spots or hives for weeks..took medication and it didn't work for me...i followed a complete vegetarian diet and followed intermittent fasting for a week and my itching is far better than before and im 90%cured now...

I have been trying IF but can't succeed due to my coffee craving,but today's tips look workable. I am 63 F and weigh 82 / height 5'4" ...hope to reduce at least 2 kgs in a month. My weight has been around 80 for the last 30 years. Hope to see some results 😅

Please post video on prediabetes condition.... because that is the phase where everyone is slipping because of our lifestyle and obviously younger generation will be aware and do not get into diabetic.... because you are here to create awareness😊 😊😊😊😊😮

Watching this video I realised that the eating window need not necessarily be of 8 hours only... Knowing this is such a relief, as i am unable to logitically manage the 8 hr eating window...

I completed 2 months of IF so far and I lost 5 kgs. Though am cautious to loss weight for the past 4 years, it's only after your guidance am seeing actual results and I could be more consistent now.. Thank Dr. Pal ❤🎉

Hello Dr Pal, I'm a great fan of you and your videos! I have begun intermittent fasting since at least 3-4 months now with window of 14-15 hours fasting regularly but it hasn't made any dip in my weight! 😢 My age is 54 years. Any specific guidance please?

Hello Dr. Pal.. saw your podcost with beer biceps and and now im hooked to your channel.. thank you for the information. I usually do a 14-16 hour fasting depending on how i feel.. and i break my fast with a tea spoon of coconut oil in my decaf green bean coffee. No creamer or sugar. Is that okay to do?

Greatly inspired by your videos, Sir! I started intermittent fasting recently. I am using some millets in my diet. I'm a hypothyroid patient. I'm confused about millets as I came across some articles and videos stating that millets are not good for such patients. Could you please clarify?

Being mom of five it is difficult for me to stick to a strict schedule, still I manage to eat my dinner during sunlight at 3 to 5 pm and next meal is at 9am . When I feel fed up with my weight loss struggle, I stary preparing desserts for my kids . I don't eat desserts and in this way I avoid eating. I prolong my fast with the help of water and phone call to sister inlaw that way I am not able to eat anything for at least two more hours😂

Thank you Dr . Pal My question is " Are spices good for gut " ?

Best liquids to do while fadting Black coffee Black Tea Electrolytes- need to make sure there is no sugar or sugar substitutes ACV I have been doing OMAD for 18 months , my HbA1c test have gone down from prediabetic to 5.5

I have been following time restricted feeding for the past 4 months, 11 to 12 hours fasting window. Consistent 10k steps. I reduced 6 kgs and my hba1c levels reduced from 8.2 to 5.8. Thanks thanks thanks dr.Pal 🎉❤ pushing fasting window to 13 hours now for the challenge 😜

I have been following intermittent fasting for last 2 yrs. Eating window 9 am to 6.30 pm. My hypothyroidism has been normal since then