Intermittent fasting can be a really effective tool for fat loss, hormone support, and metabolic health. That said, hunger and cravings can feel loud at first, especially if fasting is new to you. The good news is your body does adapt. With a few simple strategies, fasting can feel steady and doable instead of like a daily battle.

Here are a few ways I help my clients keep hunger in check and stay consistent.

1. Hydration and electrolytes come first

A lot of hunger during a fast is actually dehydration. When minerals are low, your body sends hunger signals even when food is not the real issue.

Start your morning with water and a pinch of sea salt.
Black coffee or herbal tea can also help take the edge off.
Use an electrolyte supplement without added sugar. Click the links below to shop some of my favorite electrolytes!

• Click here to shop Hydrate electrolytes!
• Click here to shop Re-Lyte electrolytes! Code: Loren
• Click here to shop my LTK for more recommendations!

This step alone makes a noticeable difference for many women.

2. Eat with intention during your eating window

What you eat matters just as much as when you eat. Meals that are too light or too carb heavy tend to bring cravings right back.

Aim for 30 to 40 grams of protein per meal.
Include healthy fats like avocado, olive oil, or nuts for staying power.
Try not to break your fast with sugary or refined foods, as those can drive cravings later in the day.

Think about meals that actually hold you over, not just check a box.

3. Sleep and stress matter more than most people think

Poor sleep and high stress make fasting feel harder than it needs to be. They directly affect appetite hormones and blood sugar.

Prioritize getting consistent, quality sleep.
Use simple stress relief like walking, breathing exercises, or quiet time outside.
If emotional eating shows up, pause for a few minutes before reaching for food and see what your body is really asking for.

Small changes here can make fasting feel more manageable almost immediately.

4. Stay engaged during your fasting window

Many cravings are tied to habit, not true hunger. Keeping your mind busy helps those urges pass more quickly.

Plan walks, errands, or focused work during your fasting window.
Sip on warm drinks like tea or coffee.
Remind yourself that hunger usually comes in waves and passes faster than you think.

Most cravings fade if you give them a little time.

5. Adjust your fasting schedule when needed

There is no single fasting window that works for every woman all the time.

If you feel weak or overly hungry, shorten your fast.
If cravings keep increasing, you may not be eating enough when you do eat.
Many women benefit from easing up on fasting in the days leading up to their period.

Fasting should support your body, not drain it.

Intermittent fasting is meant to feel supportive, not punishing. When hydration, nutrition, sleep, and stress are dialed in, fasting starts to feel natural and steady.

This is why fasting is one of the main pillars inside my program. In my 3-week rounds, we focus on education, balanced meals, macro tracking, carb cycling, strength training, and yes, intermittent fasting, all in a way that works with your real life.

If you are ready for structure, support, and a plan that actually feels sustainable, I would love to work with you. You can grab your spot in the next 3-week round below.

https://lorenmattingly.com/the-faster-way

Have you tried intermittent fasting before? What helps you manage hunger or cravings? Share in the comments.