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.
Categories
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.