The Journey
Plateau: why your weight stays the same and what to do
How to distinguish a plateau from water fluctuations, five reasons for a weight-loss stall, and a four-week action plan—without cutting food intake.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Blog topics
All topics and categories →44 articles · 5 categories
Nutrition
A maximum of 50–70 g of carbohydrates per day, fats making up 70–80% of the diet, and two or three meals without snacks within an 8–10-hour window. How it works and where to start.
10 articles · 3 categories
Fasting
All food within an 8-10-hour window, a 14-16-hour overnight break. How to choose the window, why one meal a day is not the goal, and who must not fast.
10 articles · 3 categories
Method
Nutrition, eating routine and movement as one system: without calorie counting, prohibitions or promised time frames.
16 articles · 4 categories
Women's health
What is different about women’s bodies and how this changes eating, fasting windows, and training: the cycle, insulin and the thyroid, perimenopause, the pelvic floor, hair, stress, pregnancy — and when a doctor is needed.
10 articles · 3 categories
Training and movement
Movement is the third pillar of the method: why work out if food determines weight, three types of movement, where to start, how a program is selected, strength training without dumbbells, walking, and when you need a doctor.
12 articles · 3 categories
Supplements and vitamins
Five evidence-based supplements that work, everything that doesn't, electrolytes as the foundation of the first weeks, and four tests that replace half of the medicine cabinet.
12 articles · 3 categories
Digestion and gut
What happens to the gut on low-carb eating and fasting: normal symptoms of the first weeks, fiber without grains, heartburn and the gallbladder, the microbiome and intolerances, and when a doctor is needed.
12 articles · 3 categories
Joint health
Three manageable things destroy joints: excess weight, inflammation from sugar, and lost muscle. How the method reduces the load on the knees, how to train with pain, and which supplements work.
12 articles · 3 categories
Body composition
Two women of the same weight can differ by 16% in body fat. How to measure the truth instead of relying on scales, what muscles and visceral fat do, why weight stalls, and how the body resists weight loss.
12 articles · 3 categories
Recovery and sleep
With the same calorie deficit, lack of sleep takes away 55% of fat loss. How sleep hormones, cortisol, and circadian rhythms affect weight, how to read resting heart rate, and which recovery tools work according to the data.
12 articles · 3 categories
Strength training
Grip strength predicts longevity more accurately than blood pressure. Why women need strength training more, how muscle grows, the three conditions for progress, home and gym programs, protein and creatine, and what to expect week by week.
12 articles · 3 categories
Habits and motivation
45% of the day — habits without conscious decisions. How to build them through environment, substitution, and identity; why motivation runs out in the third week; what to do about lapses; and which rituals set apart those who succeed.
12 articles · 3 categories
Metabolic health
Only 12% of adults are metabolically healthy, and weight has nothing to do with it. Waist, blood sugar, blood pressure, triglycerides, and HDL: what they mean, how to read them, and why the method changes them before the scales.
All articles
The Journey
First month on the method: what happens week by week
Four weeks of adjustment: sugar withdrawal, keto flu, switching to fat, steady energy, and the first visible changes — what happens and what to do at each stage.
Meals Around the Window
Fasting on vacation, while traveling, and during holidays
How to maintain your eating window on the road, at a hotel, and at the table: shift it rather than cancel it, two substantial meals and no snacks.
The Method in Real Life
One day according to the method: from waking up to sleep
A typical weekday according to Анастасии’s method, hour by hour: a morning without food, three plates, movement, drinks between meals, and an evening after which the night passes smoothly.
How Fasting Feels
Night Hunger and Sleep: Why You Feel Hungry After a Short Night
How sleep affects hunger, three reasons for nighttime hunger during intermittent fasting, and how to structure your evening so that the fasting break takes place while you sleep.
How Fasting Feels
Fasting and workouts: when to exercise and what to eat afterward
Can you work out during the fasting window, which workouts are best fasted and which after eating, and how not to lose muscle during intermittent fasting.
How Fasting Feels
Salt, Water, and Electrolytes During the Fasting Window: Why Your Head Hurts Not Because of Hunger
Why sodium is lost during the fasting window, how much salt and water you need, where to get potassium and magnesium, and how to tell which one is lacking.
Fasting Schedules
Two meals a day: when to switch and how not to undereat
When to switch from three meals to two, how to increase portions so you don't undereat, and how two meals differ from one.
Meals Around the Window
First meal after a break: how to build a plate
How to open the eating window after a 14-16-hour break: plate composition, eating order, portions, and what not to eat first.
How Fasting Feels
Hunger During the Fasting Window: Hunger or Appetite and What to Do About It
Why hunger during the fasting window comes in waves on schedule, how to tell hunger from appetite, and what to do when a wave hits.
Fasting Schedules
16/8 window: how to fit it into your day
How to choose the hours for a 16/8 window to suit your schedule, what to do in the first week, and how not to under-eat within eight hours.
Meals Around the Window
What Can You Drink During an Intermittent Fasting Break?
Water, coffee, tea, sparkling mineral water — what you can have during the break, what already counts as food, and where the line is.