Yes, fasting is essential for any Catholic tbqh
Mortification is the best way to gain control over base urges. The Imitation of Christ recommends that if you can control your hunger instinct, all other basic urges become much easier to control, in my experience its totally true.
If the spirit is willing but the flesh is weak, then you need to forcibly discipline the flesh. Prayer and fasting combined is the tried and tested way of accomplishing this.
Ember days are great, relish it