Master Your Fast: How the Right Foods Keep Hunger at Bay

Welcome to The Fasting Effect, where I share the ups, downs, and everything in between about fasting and the lifestyle habits that support health, confidence, and thriving in all areas of life. Fasting isn’t always easy, and living a healthy lifestyle comes with its own challenges—but it’s through those challenges that we grow stronger, more resilient, and more intentional. This space isn’t just for tips and strategies—it’s a conversation about what it really takes to create lasting change.

Hey y’all, welcome to my first article under its new moniker, The Fasting Effect, where we’ll explore all things fasting—healthy habits that support it, and my own ups and downs on this journey.

As promised (if you saw my video), here’s a deeper dive into my tips to avoid hunger while fasting. By the way, these tips can work even if you’re not fasting and are just getting used to eating fewer calories.

Let me be clear—this isn’t me advocating for starvation diets or quick weight loss gimmicks. But if you’re like me (recovering emotional and binge eater here!), lowering your calories into a healthy range can feel EXCRUCIATING. ??

So, over the next few weeks, I’ll break each tip down into its own article with practical strategies you can use right now to overcome hunger. I want to show you that fasting isn’t just doable—it’s powerful. So make sure you follow me here on LinkedIn and subscribe to my newsletter to stay plugged in. Or, share this with someone who might benefit!

And if you’d like to join my next fasting group, the waiting list is open.

Now, let’s get into it.

Why What You Eat Before and After a Fast Matters

One of the biggest mistakes people make when fasting is starting or breaking a fast with high-carb, sugary, or processed foods. I get it—when you’re super hungry, that bag of chips, chocolate bar, or oversized plate of pasta might feel like the answer. But let me explain why it’s not.

These foods cause wild blood sugar spikes and crashes, leaving you hungrier, moodier, and less energized. They undo the hard work you’ve put into your fast and set you up for cravings that can spiral. If you’re serious about making fasting work for you, what you eat to bookend your fast is just as important as the fast itself.

Foods to Avoid When Starting or Breaking a Fast

Not all foods are created equal when it comes to fasting. Here’s what to steer clear of:

• High-Carb or Sugary Foods: Pastries, sugary cereal, bread, candy bars, soda, and yes, even those “gluten-free” breakfast muffins. Gluten-free doesn’t mean healthy! These spike your insulin, leading to that dreaded crash.
• Ultra-Processed Foods: Chips, frozen meals, fast food—basically anything loaded with artificial junk. These leave you bloated, sluggish, and hungry within hours.
• Alcohol: Now, I hope we aren't out here breaking or starting a fast with alcohol, but I'm going to leave this here anyway. On an empty stomach, alcohol hits harder and dehydrates you. Save it for later.

What to Eat Instead

When starting or breaking a fast, you want nutrient-dense foods that are easy on your stomach and keep your energy steady.

To Break and Start a Fast

• Protein-Rich Options: Protein helps stabilize blood sugar and keeps hunger at bay. Hard-boiled eggs, grilled chicken, fish, beef, and, yes, bacon. ?? You’re fine with animal protein—just make sure you’re not dressing it up with store-bought sauces that often sneak in unnecessary calories, sugar, and chemicals. Instead, opt for herbs and spices to bring the flava, flave. You can also go for a protein shake, but I strongly prefer whole foods. Shakes are processed, but they work in a pinch—especially if you toss in some berries, spinach, or nut butter to make it a more complete meal.
• Bone Broth or Soups: Homemade is better than canned, which can be full of salt and preservatives. I love to pair this with a couple of soft-boiled eggs and avocado.
• Healthy Fats: Fats are super satiating and provide long-lasting energy—exactly what you need to keep the hunger gremlins at bay. Avocado slices, nuts, seeds, coconut oil, and olive oil, to name a few, are all great options. Drizzle olive oil over your veggies, toss some nuts and seeds on a salad, or enjoy avocado on the side of your plate to round out your meal.
• Fruits and Veggies: I’m all for fresh fruits and veggies! Unless otherwise stated by your doctor, there’s no reason to avoid higher-glycemic options like mangos or bananas. Balance is the name of the game—just ensure you are also getting the lower-glycemic options like berries, leafy greens, and cruciferous veggies to stabilize your energy levels. Some veggies might need steaming to make them easier on your digestive system (like broccoli or kale), but raw salads with grilled meat, a handful of nuts and seeds, and a homemade dressing? Perfect for breaking, starting, or even as an in-between meal.
• Carbs (If Needed): Quinoa, sweet potatoes, white potatoes, beans, or rice. I’m not anti-carb—just mindful of portion sizes to avoid the post-carb coma.

Here’s What I Love to Break a Fast With:

• Soft-boiled eggs, avocado, and kimchi drizzled with flaxseed oil.
• Bacon, eggs, and a side salad.
• Grilled chicken, a slice of cheese, and raw veggies.
• Protein shake with Greek yogurt, spinach, and berries added for flavor and nutrients.

Here’s What I Love to Start a Fast With:

I usually like to have a little “dessert” after dinner, so my fast starts with something sweet and satisfying.

• Natural peanut butter, hemp seeds, and a banana.
• Siggi’s yogurt mixed with vanilla protein powder and berries. This thick, creamy dessert alternative (as opposed to the shake, where you’d add liquid and blend) feels indulgent.
• Chia Pudding: Mix chia seeds with almond milk or coconut milk, and add a splash of pure vanilla extract (I also sometimes add a little protein powder to this). Let it set overnight. Top with fruit and nuts. Soooooo, good!

The Bottom Line

Starting or breaking a fast with high-carb, sugary, or processed foods sets you up for a rollercoaster of hunger, fatigue, and cravings. Instead, prioritize real, nutrient-dense foods that fuel your body and keep you strong.

This small shift can make a huge difference in how successful and sustainable your fasting journey is. And remember: it’s all about balance, not perfection. If you slip up, don’t beat yourself up—just learn and keep moving forward.

What’s Next?

This is just the first article in a four-part series unpacking my favorite fasting tips for overcoming hunger. Up next:

• Using movement to overcome hunger—and how to add more activity to your day.

So hit that follow button and make sure you’re subscribed to my newsletter so you don’t miss out!

What do you typically eat to start or break your fast? Have you noticed any foods that help—or hurt—your hunger cues? Let’s talk in the comments!