Are you ready for interval starvation? How to overcome the first difficulties

when I was just starting to practice food, it was very difficult for me. Nothing happened, because my metabolism was not flexible. If after the start of interval starvation you feel weak, dizziness or nausea, this signals insufficient adaptation of metabolism to lack of food. The main reason is « failure » And abandoning this practice is poor metabolic training. How to overcome these obstacles and is it worth trying at all?

Will I beat myself with hunger?

Many fear starvation, considering it an analogue of compulsory food. But between these concepts there is a fundamental difference: choice. With interval starvation, you can always return to the usual diet. While people suffering from food disorders or living in hungry times do not have such an opportunity.

with a healthy approach to starvation, you regulate the duration and frequency of refusal of food, benefiting without harm to health. This does not lead to an extreme decrease in body weight or serious health problems, as in cases of anorexia nervous or hyperhimnasia.

The path to metabolic flexibility through ketosis

to achieve the state of ketosis and develop metabolic flexibility, start by monitoring the consumption of carbohydrates. Ketosis begins when you use less than 50 g of pure carbohydrates per day. Typically, to increase the level of ketone bodies in the blood, it takes from two to four days.

steps to successful starvation

The gradual transition to starvation will facilitate the adaptation process. Follow these steps:

1. Regular nutrition and reduction of snacks

• Eat every day at the same time. This will help reduce the level of leptin and normalize stress hormones.
• Start the day with the rich proteins of breakfast to improve the sensitivity to leptin.

2. The transition to natural products

• Refuse fast food and processed products. Full nutrition will improve metabolic flexibility.
• Exclude sugar for a month to get rid of craving for sweets.

3. Reducing carbohydrates or ketodite

• gradually reduce the share of carbohydrates in the diet. Ketogenic diet with a high fat content and low consumption of carbohydrates will help the body switch to fat burning.

4. Early dinner

• eat the last time no later than 18:00 or at least 20:00. This will establish circus rhythms and facilitate the tolerance of night hunger.

varieties of ketogenic diets

• Standard ketodite : 70% fat, 20% proteins, 10% carbohydrates.
• Cyclic ketoid : alternating days with high and high and high low carbohydrate consumption.
• target ketodieta : increased consumption of carbohydrates during training days.
• High -protein ketodieta : 60% fat, 35% proteins, 5% carbohydrates.

Training and starvation: is it worth it Combine?

There is an opinion that training on an empty stomach is more effective. However, for many, especially for women, this can be a stress for the body. Before intensive sports, a short meal is recommended. Fasting in combination with severe training can increase the level of cortisol and increase the fat mass.

Tips for facilitating fasting

• Drink enough water < /Strong>: This will prevent dehydration and a sense of weakness.
• Take electrolytes : they will help to avoid dizziness and muscle cramps.
• Use applications and smart scales : they will help to track progress and maintain motivation.
• Know the measure < /Strong>: If you feel strong discomfort, it is better to take a step back.