1, hungry

This should not be difficult to understand. Your body has always been used to three meals a day, even including afternoon tea and various snacks. The biological clock will remind your brain that it's time to eat something, so it's always been your habit to eat at the appointed time.

What makes you hungry is a hormone called ghrelin (hunger hormone) released by your body, or ghrelin, which has the function of regulating appetite and usually reaches its peak at breakfast, lunch and dinner.

When you fast for the first time, auxin will not slow down immediately, so its level will continue to peak and you will feel hungry.

The first few days need strong willpower to overcome hunger, and 3-5 days will be the most difficult time. However, in this process, you will experience a certain critical point, and then the hunger will gradually fade away.

You may have experienced that when you reach a critical point in long-distance running or endurance training, your body will feel extremely tired, making it almost impossible for you to continue, but if you persist, you will feel more and more relaxed.

How to overcome hunger at the beginning of fasting?

Dr Luiza Petre, a nutritionist and cardiologist, suggests that drinking plenty of water every day for the first week or two can help you feel full and resist the urge to gag.

Drinking a cup of warm water or apple vinegar after getting up in the morning can dilute blood, remove toxins accumulated in the body overnight and control appetite.

Through intermittent fasting, you will have a deeper understanding of what real hunger is. Because many times, you want to eat because you are thirsty or just bored.

In addition, drinking black coffee and green tea is also useful, but be careful not to drink it at night, otherwise it will affect sleep. Lack of sleep will increase hunger.

Try to stay busy during the day. I don't spend too much time on eating when I'm busy.

And avoid strenuous exercise, because it will increase hunger.

Eating enough food the day before, ensuring balanced nutrition, and eating more protein and healthy fat can prolong satiety.

2. Desire for certain foods.

Another reaction during intermittent fasting is a stronger appetite for certain foods, such as sweets, rice, noodles and other refined carbohydrate diets.

This is because your brain needs glucose to work properly. When the glycogen stored in your body is consumed, your brain will send a signal to let your body find more sugar to supply energy.

How to solve it specifically?

For each kind of food, there will be different solutions.

Losing weight always fails and you can't control your appetite? The reason is that the lack of these things in your body will make you understand the relationship between your body and food more clearly and find out the corresponding solutions.

Step 3 have a headache

When your body starts to adapt to the new meal time, you will have different degrees of headache.

Hypoglycemia may cause headaches for many people. In particular, eating too many carbohydrates before an empty stomach leads to a rapid increase in blood sugar, and then it will drop rapidly after an empty stomach, which may cause headaches.

Therefore, eating a low-sugar and low-carbon water diet before fasting can prevent this adverse reaction.

Insufficient electrolyte is another reason.

At the beginning of fasting, in order to reduce hunger, you will drink a lot of water, so the number of urination will increase, and electrolytes will be excreted with urine.

Eating more foods rich in electrolytes and minerals during meals can prevent this phenomenon.

4. Tired

For most people, our main energy source is carbohydrates in food.

After eating all day, blood sugar rises and falls like a roller coaster. And when blood sugar collapses, it will take away your energy.

If you let your body rest for 16 hours and eat nothing during this period, your body will start to use the stored fat to get energy.

This energy conversion process takes some time, and you will often feel tired and listless, especially in the first week or two when you start eating lightly.

The solution is to drink more water, replenish electrolytes and ensure adequate sleep.

Once your body adapts to the new energy supply mode, it will give you more energy, and then you will feel more relaxed, clearer and more agile.

Give me an example of myself.

Before I started a low-carbon water diet and a light diet to lose weight, I was basically sleepy at one or two in the afternoon every day. Whether I sleep well at night or not, this afternoon's sleep is necessary, otherwise I will have no energy to do anything.

Now, on the contrary, I can keep vigorous energy all day, even if I write articles for several hours, my mind will not be sleepy.

5, irritability

No matter what kind of fast food you try, it will affect your mood to some extent in the first few weeks.

This is also caused by blood sugar, and the principle is the same as the third and fourth kinds of adverse reactions.

How to solve it?

Drink more water, eat more vegetables, eat more healthy fat, get enough sleep and decompress yourself.

Finally, we should start fast food step by step, starting with short-term fasting, and don't go straight to one meal a day at once.

6, heartburn, bloating and constipation

This reaction is not common.

Your stomach produces stomach acid to help digest food, so you may feel heartburn when you don't eat.

Others may have symptoms of indigestion, including nausea, burping, abdominal distension and constipation.

Solution:

Eating more vegetables, drinking more water and eating less spicy food can reduce discomfort.

In addition, it is necessary to gradually extend the fasting time and avoid fasting for a long time.

If the symptoms are repeated and persistent, you should stop fasting and seek medical advice as soon as possible.