Gradual Transition Protocol

Gradual transition is said to prevent an acute cortisol surge when fasting occurs before fat adaptation is established. A slow transition is said to give the body time to develop fat adaptation and fat-energy enzymes. The article recommends reducing carbohydrates gradually by eliminating processed and sugary foods first. The article recommends gradually reducing meal frequency by cutting snacks and moving from three meals to two meals per day. The article recommends initially maintaining three regular meals during the transition. The article recommends extending fasting windows slowly instead of starting intermittent fasting immediately.