Short answer: you can reduce or manage hunger without eating by using strategies that influence satiety, hydration, and distraction, but it’s important to distinguish between suppressing appetite briefly and meeting your body's nutritional needs over the day. What helps curb hunger without consuming calories (temporarily)

• Hydration: drinking water or non-caloric beverages can help reduce the sensation of hunger for a short while, since thirst can be mistaken for hunger.
• Caffeine-containing drinks or green tea: small amounts may temporarily blunt appetite for some people, though effects vary and caffeine isn’t suitable for everyone.
• Fiber- and protein-rich meals earlier: ensuring previous meals were balanced with adequate protein and fiber can reduce later hunger; this is about steady satiety rather than instantaneous hunger suppression.
• Mindful distraction: engaging activities (a walk, a conversation, a hobby, or a calming breathing routine) can shift focus away from hunger signals.
• Slow breathing or brief mindfulness: short breathing exercises can reduce perceived hunger-related discomfort by calming the nervous system.
• Chewing gum or mints (sugar-free): for some, the act of chewing and the flavor can lessen appetite temporarily.

What to know to stay safe

• These tactics are for short-term hunger management, not a substitute for meals. Regularly skipping meals or suppressing hunger without addressing underlying energy needs can lead to unhealthy patterns.
• If hunger is persistent or extreme, it’s important to assess overall energy intake, nutrition timing, and possible medical or psychological factors with a professional.
• If intent is weight loss or appetite control, combining evidence-based approaches (adequate protein and fiber, regular meals, sleep, and physical activity) tends to be more effective and safer than prolonged hunger.

If you’d like, I can tailor a plan based on your typical day, dietary preferences, and any medical considerations to help manage hunger more effectively without prolonged fasting.