Start intermittent fasting correctly!

The first steps in fasting, guided by us.

1. What is intermittent fasting and how can it help you?

2. How to start intermittent fasting — practical tips for the first days

3. The Most Common Mistakes in Intermittent Fasting — and How to Avoid Them

4. What you are allowed to eat during fasting — the complete guide to a “clean fasting”

5. What Happens in Your Body During Fasting — The Processes Behind the Transformation

Complete guide on intermittent fasting — how it works, what benefits it brings and how to get started right

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180 RECIPES FOR Intermittent FASTING & WEIGHT LOSS

COMPLETE GUIDE “INTERMITTENT FASTING AND WEIGHT LOSS”

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Time-Restricted Feeding (TRF)

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Time-Restricted Feeding (TRF)

Eating pattern limited to the same daily interval, synchronized with the biological clock.

TRF focuses on eating meals in a fixed window (e.g. 10:00-18:00). Studies show improvements in insulin sensitivity, blood pressure, and sleep quality, even without the total caloric reduction.

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Gluconeogenesis

Creation of glucose from non-carbohydrate sources.

G

Quality sleep

Deep and quality sleep for the full regeneration of the body.

Q

Carnivorous Diet

The carnivore diet is an extremely restrictive diet that involves the consumption of exclusively animal products: meat, fish, eggs, and sometimes low-lactose dairy.

C

Hormones of hunger

Hormones that regulate the feeling of hunger and satiety.

H

Mediterranean Diet

The Mediterranean diet is a dietary pattern inspired by the traditional customs of the countries around the Mediterranean Sea (Greece, Italy, Spain).

M

Insulin resistance

Condition in which cells respond poorly to insulin, leading to high blood sugar and fat accumulation.

R

Jugular fasting

Fasting focused on reducing venous blood flow through temporary restrictions.

J

Chrononutrition

Synchronization of nutrition with the natural rhythm of the body.

C

CRP (C-reactive protein)

Inflammatory marker used in blood tests; the level decreases during fasting.

C

OMAD

Acronym for “One Meal A Day”; implies a single main meal in an interval of about 1 hour.

O

Hyperglycaemia

Hyperglycemia means an increased level of glucose in the blood, above the limits considered normal.

H

Dry fasting

Type of fasting in which no water is consumed.

D

Use of glycogen

Process by which the body accesses glycogen stores.

U

Triglycerides

Type of fat stored or circulating in the blood.

T

BMR (Basal Metabolic Rate)

The minimum amount of energy needed by the body for vital functions.

B

Flexible metabolism

The body's ability to switch between carbohydrate and lipid metabolism.

F

FMD (Fasting-Mimicking Diet)

5-day/month low-calorie diet that mimics the benefits of fasting without completely excluding food.

F

Glucose

Glucose is the main blood sugar and the essential source of energy for the body's cells.

G

Adiposity

Excessive storage of body fat.

A

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.

K

Ketosis

Metabolic state in which the body uses ketone bodies as the main fuel, favored by fasting and low-carb diets.

K

Collagen

Essential protein that provides structure to the skin, bones and joints; can also be supplemented during fasting.

C

Clean fasting

Fasting excludes all calories, sweeteners and flavorings; only water, black coffee and plain tea.

C

Vitamin D

Essential vitamin for bone and immune health.

V

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180 Intermittent FASTING & WEIGHT LOSS Recipes

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Complete Guide to Intermittent FASTING and WEIGHT LOSS

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