Glossary
Key terms from fasting, nutrition, and weight loss — defined clearly and linked to the topics they belong to.
A
Action loop
This simple loop—fast, eat right, move—is powerful enough alone to achieve lasting results.
Adaptation phase
Adaptation typically lasts 2-4 weeks and results in slower fat loss while hormones rebalance.
Autophagy
The word comes from Greek: auto (self) + phagy (eating). Autophagy was first characterised by Nobel Prize winner Yoshinori Ohsumi in 2016. I…
B
C
Caloric Deficit
Fat loss does not appear immediately on the scale because water, glycogen, and food volume move faster. Larger deficits produce faster early…
calorie deficit
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight, often used for weight loss.
Carbohydrates
Carbohydrates refill glycogen stores in muscles and liver. Glycogen binds water, which can increase scale weight rapidly even when fat mass…
cognitive load
The total amount of mental effort being used in the working memory. Reducing cognitive load can enhance learning and curiosity by freeing up…
Cortisol
A hormone released in response to stress that can affect metabolism and lead to water retention. High levels may hinder fat loss efforts.
D
Decision collapse
This eliminates willpower requirements and makes adherence automatic rather than effortful.
Defended weight
Breaking through defended weight requires patience—plateaus are your body adjusting, not failure.
Digestive Stagnation
A condition where the digestive process slows down, often due to low fiber intake, leading to discomfort and misinterpretation of metabolic…
E
Eating window
This is a core feature of intermittent fasting and simplifies meal timing decisions.
economy mode
A state where the body conserves energy due to perceived scarcity of food, slowing metabolism and weight loss. It can occur after prolonged…
Environment design
This removes willpower from the equation by making the right choice the easy choice.
F
Fasting arc
Understanding the arc helps you prepare for difficult phases and push through them successfully.
Fasting window
Common durations are 16, 20, or 24 hours, depending on your goal and adaptation level.
Fat
Fat does not create strong immediate signals in the body. It increases total intake quietly, which makes portion awareness important. Small…
Fat Oxidation
Fat oxidation increases when glycogen is low and insulin levels are reduced. This process supports fat loss when maintained over time alongs…
Fat-adapted state
This typically takes 2-4 weeks to develop and makes fasting easier with fewer cravings.
Fat-Burning Switch
Once activated, this allows the body to access stored fat efficiently for extended periods.
fatigue
A state of physical or mental weariness resulting from prolonged effort or stress, often leading to decreased performance and motivation.
feedback loops
Feedback loops are processes where the output of a system influences its own input, creating a cycle that can amplify or dampen effects over…
Food Ecosystem
A personal network of food preferences and habits that shapes your eating choices, influenced by familiarity and routine. It helps streamlin…
Food environment
Simply removing trigger foods from your home makes adherence dramatically easier.
Food mass effect
A large meal can add 3+ pounds immediately just from its volume, independent of calories.
food-recognition technologies
Advanced systems that identify and analyze food items using images, aiming to provide accurate nutritional information, though still facing…
Friction removal
Whether removing trigger foods, simplifying meal prep, or automating decisions, friction removal prevents failure.
G
Glycogen
Glycogen holds water alongside it. When glycogen is depleted, water leaves with it and weight drops quickly. When glycogen is refilled, wate…
Glycogen Depletion
Once glycogen is low, the body shifts toward using fat for energy. This transition is a key step in fasting and low-carbohydrate approaches.
Glycogen refill
Each gram of glycogen refilled binds water again, which is why weight jumps after refeeding.
Gut reactivation
This is why breaking a long fast with light foods is important—your digestive system needs to adjust.
H
I
K
M
Macronutrients
Protein supports appetite control and tends to stabilize intake across the day. Carbohydrates refill glycogen and bring water with them, whi…
Maintenance
Your maintenance number changes as you lose fat, so periodic recalculation is necessary.
Maintenance Boundary
The point in weight loss where calorie intake and expenditure are balanced, making it challenging to lose more weight without significant ef…
Maintenance Mode
A phase in weight management where the focus shifts from losing weight to sustaining a healthy weight and lifestyle. It involves psychologic…
Marginal deficit
A 300-calorie deficit loses about 0.5 pounds per week—slow but sustainable and preserves muscle.
Measurement lag
Your body may lose fat for days or weeks before the scale reflects it due to water shifts.
Metabolic adaptation
Taking periodic refeeds prevents excessive adaptation and maintains metabolic rate.
Metabolic switch
This switch typically occurs 12-36 hours into a fast when glycogen becomes depleted.
Momentum window
This window typically lasts 4-6 hours and is the best time to exercise for maximum fat burning.
N
P
Plateau
Plateaus are normal and often precede rapid weight drops when water releases suddenly.
Protein
Meals with sufficient protein tend to reduce overall intake because they hold longer. Protein also supports muscle retention during weight l…
Protein Leverage
Protein is the most satiating macronutrient, so prioritizing it naturally suppresses appetite.
R
Rebound Effect
The rebound effect refers to the tendency to regain weight after a weight loss journey, often due to returning to old habits and identities…
Rebound weight
This is primarily water and food mass, not fat—it typically releases within 2-3 days.
Refeed
Refeeding restores energy, leptin signaling, and hormonal balance for the next fasting cycle.
S
Safe foods
Building meals around safe foods reduces decision fatigue and the risk of overeating.
Satiety
Foods higher in protein and volume tend to increase satiety and make calorie control easier. Low-satiety foods can lead to higher intake wit…
Scale volatility
This is normal and expected—focus on weekly or monthly trends instead of daily changes.
Second night effect
This typically occurs 36-48 hours in and passes after you break through it.
soft landing
A gradual transition into maintenance that emphasizes integration and stability rather than urgency or drastic changes in habits.
Spike-crash-crave pattern
Refined carbs trigger this cycle; whole foods and protein prevent it.
subconscious program
An automatic mental process that influences behavior without conscious awareness, often leading to habits or actions that contradict intenti…
T
Total Daily Energy Expenditure
TDEE includes basic functions, movement, and activity. As body weight decreases, TDEE usually drops, which slows the rate of fat loss even w…
Trigger foods
These vary by person but often include highly rewarding foods with salt, sugar, or fat.
True hunger
True hunger is steady and develops gradually; it's the signal to eat during your eating window.
W
Water fast
Water fasts create maximum fat burning and are most effective for reaching plateaus.
Water Fasting
Water fasting maximises autophagy and metabolic reset but requires careful preparation. Electrolyte balance becomes important during longer…
Water fluctuations
These changes can be 3-5 pounds overnight and are not related to fat loss or gain.
Water retention
Hormones like cortisol and estrogen influence water retention independent of fat loss.
Water weight
Water weight fluctuates 2-5 pounds daily and is influenced by sodium, carbs, hormones, and stress.
Weight floor
Weight floors often last 1-3 weeks before the body releases water and weight drops again.
Weight regain
Most initial weight regain is not fat—it's water and food mass returning to normal.
Whoosh effect
Often happens after being stuck for 1-2 weeks, when the body suddenly sheds retained water.