I used to consume vegetables and fruits to maintain fiber intake and maintain digestive health. If I run a Fastosis program, would not my digestive health be so disturbed? fasted cardio while intermittent fasting and keto diet for fat / weight loss
The Fastosis protocol consists of three phases: the induction phase, the consolidation phase and the maintenance phase. fasted cardio while intermittent fasting and keto diet for fat / weight loss
The Induction Phase
The Induction Phase is a Phase that focuses on the consumption of animal sources as a food at its feeding time, where vegetable sources are not permitted first. It aims to create conditions where automated carbohydrate intake will be very low (Net Carb <10g / day), and will accelerate the process of cleansing “Glycogen” throughout the body especially in the Liver, thereby accelerating the process of “Ketogenesis” expected in the program Fastosis.
When eating foods with high nutrients such as fat and protein, it is certain nutrients will be absorbed more diusus. Because human intestines are very effective in breaking down Proteins and Fats using digestive enzymes, making it easier to absorb absorption. This will undoubtedly reduce the amount of stool mass that is commonly consumed while still consuming carbohydrates and vegetables, where fiber is a type of carbohydrate that can not be absorbed by the human intestine, because of its closer and insoluble glucose structure with water. Therefore, at the beginning of the program, where more of the Fat and Protein elements entering from food, it certainly will not produce many feces. Because what is eaten, is absorbed by the body more than the previous diet high in carbohydrates and fiber.
However, the source of fiber that has a carbohydrate value absorbed (Net Carbs) is very low, allowed to be consumed in this phase. For example fiber derived from agar, green cincau, seaweed or fiber supplements such as inulin, psyllium husk and so on. fasted cardio while intermittent fasting and keto diet for fat / weight loss
Digestive health is related to the conditions of flora in human intestines
Digestive health is related to the conditions of flora in human intestines, where colonic bacteria can get their “Prebiotic” source from very low fiber sources of carbohydrate absorption. And the function of the fibers will also be like “Sponge” which will clear the intestinal tract of dirt that will carry over to then become the mass of the stool.
Upon entering the consolidation phase, where the source of vegetable fiber such as high-fiber vegetables has been permitted, it is certain that fiber sources can be recovered with more choices than when in the induction phase. But still have to pay attention to total Carbohydrates absorbed (Net Carbs) which allowed in consolidation phase, that is under 15g per day (Net Carbs <15g / day).
The Consolidation Phase
The consolidation phase is a phase that tests the effect of adding more carbohydrates into the diet through the addition of high vegetable fiber sources such as vegetables, and sees the effect on optimal Grave Blood (GDP) in the previous induction phase (GDP <80 mg / dL ). And if the induction phase that has been passed before has formed the process of adaptation to the condition of “Ketosis” is perfect, then the supplemental source of vegetable fiber should have a higher Carbohydrate absorbed (Net Carbs), will not affect the stability of fasting blood sugar that has been obtained previous. fasted cardio while intermittent fasting and keto diet for fat / weight loss
However, if it still affects and even raises the fasting blood sugar above 80 mg / dL, it is advisable to repeat the induction phase again, and reinforce the adaptation to the condition of “Ketosis”.
The Maintenance Phase
The maintenance phase is the phase where carbohydrate values are absorbed can be consumed more, such as the addition of fiber sources through fruits that have high fiber content such as “Berri”. But also keep in mind the serving dose given in the fruit list in the program guide. Because the maintenance phase must also maintain the amount of absorbed carbohydrate intake to stay below 20g per day (Net Carbs <20g / hari).
It is recommended to regularly control fasting blood sugar in the maintenance phase at least 2 weeks. Because if it turns out that fasting blood sugar increases above 80 mg / dL, it should automatically repeat to the previous phase, or even use the induction phase again to accelerate fasting blood glucose level back to below 80 mg / dL. fasted cardio while intermittent fasting and keto diet for fat / weight loss
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