Start intermittent fasting correctly!
The first steps in fasting, guided by us.
Glossary of words
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Acne
Acne is an inflammatory skin condition caused by blockage of pores with sebum, bacteria, and dead cells.
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Adaptive thermogenesis
Adaptive thermogenesis is the body's adjustment of energy expenditure in response to changes in calorie intake, helping regulate temperature and weight.
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Adiposity
Adiposity refers to the amount of body fat stored in adipose tissue, and excess adiposity is commonly associated with higher risks of metabolic disease.
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Alkaline Diet
The alkaline diet is a type of diet based on the idea that food can influence the acid-base balance of the body.
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Antioxidants
Antioxidants are compounds that help neutralize free radicals and reduce oxidative stress, protecting cells from damage linked to aging and disease.
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Apnea
Apnea is a temporary interruption of breathing during sleep, which can affect the body's proper oxygenation and sleep quality.
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Ashwagandha
Ashwagandha (Withania somnifera) is an adaptogenic plant used in Ayurvedic medicine to reduce stress, balance hormones, and support energy.
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Autophagy
Cellular “cleansing” process that recycles damaged proteins and supports metabolic health during periods of fasting.
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Baseline Metabolic Rate (RMB)
The Basic Metabolic Rate is the minimum energy that the body consumes at complete rest to support vital functions.
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Beta-hydroxybutyrate
Beta-hydroxybutyrate is a ketone body produced by the liver from fat breakdown, serving as an alternative fuel for the brain and muscles during fasting.
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Beta-Hydroxy Butyrate
Beta-hydroxybutyrate is the most abundant ketone produced when the body shifts to burning fat for fuel, and is commonly measured to track ketosis.
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Biohacking
Biohacking means consciously optimizing your body and mind using technology, nutrition, sleep, and routines for better health.
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Biological value
Biological value is a measure of how efficiently the body can absorb and use the protein from a given food source for growth and tissue repair.
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BMR (Basal Metabolic Rate)
Basal metabolic rate (BMR) is the minimum number of calories your body needs at rest to keep vital functions like breathing and circulation running.
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Body recomposition
Body recomposition describes the process of simultaneously losing fat and building lean muscle, often pursued through strategies like intermittent fasting.
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Caloric restriction
Caloric restriction is the deliberate, sustained reduction of calorie intake below typical needs, often pursued for its potential health benefits.
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Calorie deficit
A calorie deficit happens when you consume fewer calories than your body burns, prompting it to use stored fat for energy and lose weight.
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Carnivorous Diet
The carnivore diet is an extremely restrictive diet that involves the consumption of exclusively animal products: meat, fish, eggs…
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Chrononutrition
Chrononutrition is the study and practice of timing meals to match the body's natural circadian rhythm, aiming to improve digestion and metabolic health.
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Circadian rhythm
The circadian rhythm is the body's internal 24-hour clock that governs sleep, hormones, and metabolism, and can be influenced by when you eat.
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Clean fasting
Clean fasting means consuming nothing but water, plain black coffee, or unsweetened tea, avoiding any calories, sweeteners, or flavoring additives.
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Collagen
Essential protein that provides structure to the skin, bones and joints; can also be supplemented during fasting.
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Cortisol
Cortisol is a stress hormone that helps regulate blood sugar, metabolism, and inflammation, and its levels naturally fluctuate throughout a fasting period.
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C-reactive protein
C-reactive protein is a blood marker produced by the liver in response to inflammation, and tracking it can offer insight into overall metabolic health.
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CRP (C-reactive protein)
CRP, or C-reactive protein, is a blood test marker of inflammation that many people find tends to decrease with sustained fasting or calorie restriction.
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DASH diet
DASH (Dietary Approaches to Stop Hypertension) is a diet originally created to prevent and control high blood pressure.
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Diabetes
Diabetes is a chronic disease that affects the way the body processes glucose in the blood, leading to high blood sugar and metabolic imbalances.
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Digestion
Digestion is the process by which the body mechanically and chemically breaks down food into nutrients that can be absorbed and used for energy.
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Digestive Enzyme
A digestive enzyme is a type of protein made by the body that speeds up the chemical breakdown of food into smaller, absorbable nutrient molecules.
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Digestive Enzyme
Digestive enzymes are specialized proteins that break down carbohydrates, fats, and proteins in food so the body can absorb and use their nutrients.
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Dry fasting
Dry fasting is a strict form of fasting that excludes both food and water for a set period, distinguishing it from standard fasts that still allow fluids.
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Duration of fasting
Fasting duration is the length of time spent without eating, ranging from a few hours in daily intermittent fasting to multiple days in extended fasts.
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Electrolytes
Electrolytes are minerals like sodium, potassium, and magnesium that help the body stay hydrated and keep muscles and nerves functioning during fasting.
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Endorphins
Endorphins are natural brain chemicals that ease pain and boost mood, often reported to increase during exercise or extended periods of fasting.
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Energetic balance
Energy balance describes the relationship between the calories you consume through food and the calories your body expends, which determines weight.
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Fasting window
The interval in which no calories are consumed; triggers fat burning and metabolic adaptation specific to intermittent fasting.
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Fat Burning Zone
The fat burning zone refers to a moderate exercise intensity range in which the body relies more heavily on fat stores than carbohydrates for fuel.
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Feeding window
Permissible daily period for meals; usually 4-8 hours, favors caloric control and healthy circadian rhythm.
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Flexible metabolism
Metabolic flexibility is the body's ability to switch between burning carbohydrates and fat for fuel depending on availability and energy demand.
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FMD (Fasting-Mimicking Diet)
The Fasting-Mimicking Diet (FMD) is a five-day, low-calorie plan designed to trigger many of fasting's benefits without eliminating food entirely.
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Gluconeogenesis
Gluconeogenesis is the process by which the liver makes glucose from non-carbohydrate sources, such as fat and protein, especially during fasting.
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Glucose
Glucose is the primary sugar in the blood and the body's main energy source, with levels that typically drop and stabilize during fasting.
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Glycaemia
Blood sugar represents the concentration of glucose (sugar) in a person's blood and is a key indicator of metabolic health.
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Glycemic index
The glycemic index ranks carbohydrate-containing foods by how quickly they raise blood sugar, helping guide food choices around fasting windows.
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Glycogen
Reserve form of glucose stored in the liver and muscles; it is depleted in the first hours of fasting.
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Grelin
Ghrelin is a hormone produced mainly in the stomach that stimulates appetite, with levels that typically rise before meals and during fasting periods.
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Growth Hormone (GH)
(Growth hormone) Hormone essential for regeneration and maintenance of muscle mass; increases during fasting.
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Half fast
Half fasting is an approach where only part of the day, rather than a full day, is dedicated to abstaining from food, a gentler entry into fasting.
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Hormones of hunger
Hunger hormones, primarily ghrelin and leptin, work together to signal when the body needs food and when it has had enough, shaping eating patterns.
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Hydration
Hydration is the process by which the body maintains its water balance, essential for the proper functioning of all biological organs and systems.
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Hyperglycaemia
Hyperglycemia is a condition marked by blood glucose rising above the normal range, which can occur when eating patterns or insulin response are disrupted.
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Hypertension
Hypertension is a condition characterized by a constant increase in blood pressure in the arteries above normal values, affecting the heart…
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Hypoglycaemia
Hypoglycemia is an abnormal decrease in blood glucose levels below the safe limit for the normal functioning of the body.
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Inflammation
Inflammation is a natural response of the immune system to an aggression, but when it becomes chronic, it can lead to metabolic…
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Insulin
Insulin is an essential hormone secreted by the pancreas, which regulates blood glucose levels and has a key role in energy metabolism.
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Insulin resistance
Condition in which cells respond poorly to insulin, leading to high blood sugar and fat accumulation.
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Insulin resistance
Insulin resistance occurs when cells stop responding efficiently to insulin, forcing the body to produce more of it to control blood sugar levels.
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Intermittent fasting
Intermittent fasting is an eating pattern that alternates between defined periods of fasting and eating, rather than specifying which foods to eat.
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Intermittent Fasting
Intermittent fasting is an eating pattern that alternates fasting periods (without calories) with periods when food consumption is allowed.
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Intuitive nutrition
Intuitive nutrition is an eating approach based on recognizing the body's hunger and fullness cues rather than following strict rules or meal plans.
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Jugular fasting
Jugular fasting is a specific fasting variation described as temporarily limiting venous blood flow, unlike approaches focused only on food timing.
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Ketoadaptors
Keto-adaptation describes the body's gradual shift toward relying on fat and ketones for energy instead of carbohydrates, often seen during fasting.
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Keto Diet
The ketogenic diet is a diet characterized by a very low carbohydrate intake, a moderate intake of protein and a high one of healthy fats.
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Ketone bodies
Ketone bodies are water-soluble molecules the liver produces from fat breakdown, offering an alternative fuel for the brain and muscles during fasting.
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Ketosis
Metabolic state in which the body uses ketone bodies as the main fuel, favored by fasting and low-carb diets.
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Lean muscle mass
Lean muscle mass is the portion of body weight made up of muscle rather than fat, and preserving it is a common goal during fasting or dieting.
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Leptin
Leptin is a hormone produced by fat cells that signals fullness to the brain, helping regulate appetite, energy balance, and long-term body weight.
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Lipid Metabolism
Lipid metabolism is the set of processes through which the body breaks down, transports, and uses fats for energy, active especially during fasting.
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Low-Carb Diet
The low-carb diet is a diet that limits carbohydrate intake — such as white bread, pasta, and sugar — and emphasizes protein, healthy fats…
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Mediterranean Diet
The Mediterranean diet is a dietary pattern inspired by the traditional customs of the countries around the Mediterranean Sea (Greece, Italy, Spain).
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Metabolic oxidation
Metabolic oxidation is the chemical process in which the body breaks down carbohydrates, fats, and proteins to release energy for cellular functions.
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M
Methylene blue
A compound with antioxidant, antimicrobial and potentially neuroprotective properties, used both medically and as an experimental supplement.
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Minerals
Minerals are essential micronutrients for the body's health, involved in vital functions such as electrolyte balance, immunity, bone health…
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Mitochondria
Mitochondria are the organs of the cell present in almost all cells in the human body, known as the “energy plants” of the cell.
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Mounjaro
Mounjaro is an injectable medicine based on tirzepatide, approved for the treatment of type 2 diabetes, but also for weight loss in some versions (ex…
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Neuroplasticity
Neuroplasticity is the brain's capacity to form new neural connections and reorganize itself, a process linked by some research to fasting.
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Nootrope
Natural or synthetic substance designed to improve cognitive functions such as memory, concentration or creativity, without significant harmful effects.
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OMAD
OMAD, short for One Meal a Day, is an intermittent fasting approach where all daily calories are eaten within roughly a one-hour window.
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Optimal hydration
Optimal hydration means maintaining fluid and electrolyte levels that properly support circulation, digestion, and temperature regulation daily.
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Orexine
Orexin is a brain neuropeptide that regulates appetite and alertness, with levels that typically rise during fasting to help keep you awake and focused.
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Ozempic
Ozempic is an injectable medicine based on semaglutide, mainly used to treat type 2 diabetes and, more recently, to control body weight in certain cases.
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Paleo diet
Also known as the “diet of the ancestors”, it is inspired by the diet of people in the Paleolithic.
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Phytonutrients
Phytonutrients are naturally occurring plant compounds offering antioxidant and anti-inflammatory benefits, commonly found in fruits and vegetables.
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Quality sleep
Quality sleep refers to deep, uninterrupted rest that allows the body to fully recover, regulate hormones, and support metabolic processes tied to fasting.
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Refeed
A refeed is a planned meal or short period of higher carbohydrate and protein intake used after fasting to replenish energy and support metabolism.
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Refeed
Refeed is a strategic recovery meal after fasting that helps the body replenish its energy reserves and avoid metabolic shocks.
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Refeeding syndrome
Refueling syndrome is a serious metabolic complication that can occur when eating suddenly after prolonged periods of fasting, starvation or malnutrition.
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Somatotropin
Somatotropin, also known as growth hormone, supports tissue repair, muscle development, and fat metabolism, and tends to rise during fasting periods.
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Thermogenic effect
The thermogenic effect refers to the extra calories your body burns digesting, absorbing, and processing food after a meal, which varies by nutrient type.
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Time-Restricted Feeding (TRF)
Time-Restricted Feeding (TRF) confines daily eating to a consistent window each day, aligning meal timing with the body's natural circadian rhythm.
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Triglycerides
Triglycerides are a type of fat found circulating in the blood and stored in fat tissue, serving as a key energy reserve the body draws on during fasting.
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Urea
Urea is a waste compound formed in the liver as protein is broken down, then filtered by the kidneys and excreted in urine as part of metabolism.
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Use of glycogen
Glycogen utilization is the process by which the body taps stored carbohydrate reserves in the liver and muscles for quick energy during fasting.
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Vegan Diet
Vegan diet completely excludes products of animal origin (meat, fish, dairy, eggs, honey), relying on vegetables, fruits, cereals, legumes, nuts and seeds
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Vegetarian Diet
A vegetarian diet excludes meat and fish while allowing plant foods, and depending on the variant may also include eggs, dairy, or both.
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Vitamin D
Vitamin D is a fat-soluble nutrient essential for bone strength, immune function, and mood regulation, often obtained through sunlight and certain foods.
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Water fasting
Water fasting is a form of fasting in which only water (possibly mineral water/electrolytes without calories) is consumed for a limited period…
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Wegovy
Wegovy is a semaglutide-based drug, approved specifically for weight loss, especially in people with obesity or overweight with comorbidities.
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Zinc
Zinc is a trace mineral essential for immune defense, wound healing, and enzyme function, and it also plays a supporting role in metabolic regulation.
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