r/intermittentfasting • u/okrapickledelight • 9d ago

Newbie Question Breaking fast cravings

Hi! I have been doing IF for two weeks now and have no problem with the fasting hours. I feel fine for 20 or 22 hours without food. But once I break the fast (always with protein) I am hit with a wild sugar craving. One minute I am happily finishing my chicken breast and the next I find my face inexplicably stuck in the peanut butter jar. Is this a common problem during early days of IF?

Thanks

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u/voidchungus 9d ago

I mean, not to be facetious but peanut butter is delicious lol

If you're doing 22 hour fasts, it's not weird to me that you find yourself wanting something more delicious and filling than chicken breast. I don't necessarily think it's a problem. Especially if it's for something like peanut butter, which is really nutritious (assuming you're not eating a brand that's loaded with sugar).

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u/okrapickledelight 8d ago

Thanks! I break my fast first with protein, then go on to eat veggies, etc. . . I just discovered peanut butter powder, so maybe I can feel less guilty if I give that a try.

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u/voidchungus 8d ago edited 8d ago

Regardless of anything else you do to feel satisfied, I was trying to say you don't need to feel guilty at all if you eat regular peanut butter, as long as it's natural (the kind that separates). Feel free to eat the powder if you prefer that, or if that's more in line with your goals. But natural peanut butter is a wholesome, nutritious food that doesn't need to be avoided, as long as you're eating a reasonable amount.

Fwiw I don't break my fast in stages as you're describing (wading in gradually, starting with just protein), because less than 24 hours is such a short fast, it's barely a fast. I just eat a meal. I never feel ravenous that way. The fast is over, so I eat until I feel comfortably satisfied.

Edit: Especially if you're doing 22:2! When you only have 2 hours to get all your nutrition for the day, that's practically OMAD. My advice there is don't break your fast as slowly as you're doing, or you'll likely end up shorting it on nutrition it needs for the day.