Why do people become irritable when they first start fasting?
- The body has three main fuels: glucose, ketones, and fatty acids .
- When you start reducing your carbohydrate intake, your body begins to produce ketones, but the brain can only use ketones or glucose, not fatty acids .
- If you have long-term insulin resistance and poor conversion efficiency, and your blood sugar is already low and the supply of ketones is not yet stable, your brain will be temporarily "starved," which can easily lead to irritability, anxiety, anger, and poor stress tolerance .
- Two paths:
- Give it time to adapt until full "metabolic flexibility" is established;
- During the transition period , supplement with some ketone sources (such as MCT oil, exogenous ketone bodies; these are relatively expensive, so choose accordingly).
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Fasting is actually very simple: principles and rhythm
- True fasting = not eating solid food ; water, tea, black coffee, and most supplements can be consumed together (except for strict water fasting).
- Use "hunger" to determine when to eat :
- Mild hunger in the morning is often caused by the morning peak of cortisol ; observe for 10–20 minutes first.
- Eat only if you experience obvious weakness, low mood, or loss of focus .
- Setup steps (from easy to difficult):
1. First, reduce carbohydrate intake by eliminating snacks and sticking to three fixed meals a day without adding extra snacks .
2. Add plenty of healthy fats and vegetables to every meal (potassium, magnesium, fiber → butyrate, which helps control insulin and reduce hunger).
3. Adjust your eating window according to your hunger level: gradually increase from two meals to OMAD (one meal a day) .
- Give your body 3-4 months to establish stable ketone metabolism and a feeling of "clear and focused mind," without seeking quick results.
Tips to avoid going hungry
- Electrolytes and Salts :
- Take about 1 level teaspoon of sea salt daily (in divided portions with meals or dissolved in water for drinking).
- Supplement potassium and magnesium (choose a high-potassium electrolyte formula) to reduce headaches, weakness, and palpitations.
- B vitamins/nutritional yeast : assist in energy metabolism, making the transition smoother.
- Tea : such as gardenia / gardinia antioxidant tea (mentioned in the video as " hudia/gardinia "), as an oral substitute.
- Keep busy and go out : Avoid staying at home staring at the clock waiting for meals to be served.
- Prepare meals before meals : Bring ready-made ketogenic meals or snacks to avoid "eating randomly when hungry".
Common roadblocks and fixes
- Insufficient vegetables lead to potassium and magnesium deficiency, resulting in more frequent hunger and cramps. Make "large-portion salads / cooked vegetables" the main dish.
- Insufficient fat intake → can't keep up between meals. Add olive oil, avocado, eggs, nuts, grass-fed butter, etc.
- Being too focused on speed leads to significant fluctuations in mood and physical performance. Slowing down and gradually reducing speed is the solution.
- Starting with OMAD ( Obsessive- Compulsory Education) can be too stressful. Try three meals a day first , then two meals a day , and then consider OMAD .
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The initial irritability during fasting is mostly a transitional reaction due to ** low blood sugar and unstable ketone levels ** . By reducing carbohydrates, replenishing electrolytes, and consuming sufficient vegetables and healthy fats , you can gradually shorten your eating window and make fasting "easy" without experiencing hunger.
YouTube source: https://www.youtube.com/watch?v=ZQux3Apa4As
YouTube Column: Dr. Berger's Chinese Health Knowledge
