Dr. Jason Fung: My Top 4 Tips for Fasting Success

Guest Author: Dr. Jason Fung, Nephrologist and NY TImes Best Selling Author

Dr. Jason Fung is a nephrologist, functional medicine advocate, and New York Times best-selling author. His pioneering books, including "The Obesity Code" and "The Diabetes Code," challenge conventional medical perspectives on chronic diseases, advocating for, and introducing, dietary strategies like fasting to manage and even reverse them. As the co-founder of The Fasting Method, he provides education, tools and community to successfully implement intermittent fasting.

I’ll be the first to acknowledge that fasting can be challenging. When obstacles arise, it’s easy to struggle with staying committed. But over the years, I have cultivated key strategies that can help you stay on track with your fasting journey, regardless of what pattern you are following- whether it is TRE (time restricted eating), intermittent fasting, or prolonged.

Here are practical tips to help you successfully incorporate fasting into your lifestyle:

Stay Hydrated 

Staying hydrated makes fasting easier and can help keep you feeling full. Because thirst is often also mistaken for hunger, drinking enough fluids can help curb cravings, reduce hunger, and keep you feeling your best.

Most people drink about 8 glasses per day. However, factors like activity level, climate, and individual hydration needs can affect this amount. A good rule of thumb is to drink enough to ensure your urine is light yellow, which indicates proper hydration. Adding electrolytes (like sodium, potassium, and magnesium) can also help prevent dehydration, especially during longer fasts.

While water is the go-to choice, it’s not the only option—some other beverages can also support your fasting routine, including teas and black coffee (in moderation). Per Prolon’s Fasting Mimicking Diet (FMD) guidelines, make sure to limit caffeine intake to 140mg daily, whether that is green or black teas, or coffee.

• Green tea can be beneficial for fasting, as it’s rich in catechins, powerful antioxidants that may help suppress hunger and boost metabolism. These effects can make fasting easier while also supporting weight management. Plus, green tea provides a gentle energy boost without the jitters of stronger caffeinated drinks. 
  
  
• Black and Oolong Teas are great alternatives to green tea as they can still support metabolism, help with hunger, and offer a rich, bold flavor for variety during fasting. While they contain fewer catechins due to fermentation, they offer other antioxidants that may provide similar benefits. 
  
  
• Black Coffee can be helpful during fasting, as it supports hydration and may suppress appetite. While it has a mild diuretic effect, moderate consumption does not cause dehydration (to stay properly hydrated, balance coffee intake with plenty of water). However, do not add anything, as cream, sugar, sweetener, or dairy can add calories or break your fast.

Ride Out the Hunger Waves

People often worry that fasting will make them too hungry to focus, but that’s not necessarily the case. When you don’t eat, hunger doesn’t keep increasing—it rises and then falls, like a wave. If you usually eat at the same time each day, you’ll naturally feel hungry at that time. But instead of panicking, remember that your body will take the energy it needs from stored fat. Once that moment passes, the hunger will fade.

If you're prepared, you can simply ride the wave. Make a big cup of tea, and by the time you finish, the hunger will have passed, letting you get on with your day.

Stay Busy

If you’re not eating, you’re going to have more free time - and staying busy will help keep your mind off eating and any hunger you may feel. Here are few of my suggestions on how to stay busy while fasting:

• Take a bath
• Listen to music
• Call friends or family members to catch up
• Organize your closet or clean up around the house
• Get a haircut
• Go to the beach or other body of water
• Take a drive Read a book
• Try a new online class
• Go to the library
• Journal 

While it is not recommended to do strenuous physical activity while fasting, consider engaging in gentle activity such as:

• Going for a walk
• Walking your dog
• Gardening 

Avoid Certain Potential Triggers

To stay on track during your fast, consider avoiding activities that might tempt you to break it:

• Steer clear of food-related environments: Avoid public places or events where you’ll be surrounded by the sights and smells of food and limit exposure to images of food on social media. 
  
  
• Avoid certain tasks: Skip grocery shopping during your fasting window and try not to cook meals for others if it increases your temptation to eat. 
  
  
• Be ready with alternative strategies if you usually cook: Prepare meals in advance so your family can reheat them later. Ask family members to eat out or wait for you to leave when they cook and eat their meals at home.

Fasting offers a wide range of advantages and is easy to fit into your life when you find a routine that works for you! Whether that’s a shorter daily fast or an occasional extended fast, following these tips can help you stay on track and experience its profound benefits.