What Is The Catabolic Phase Of Fasting?

What Is The Catabolic Phase Of Fasting

Fasting can be broken down into various stages, and all of these stages will have a different effect on the body. And you will need to understand in which of these phases you are to get the best possible results.

What is the Catabolic Phase of Fasting?

The catabolic phase of fasting is generally the second phase, and during this phase, the body does not have any energy left. The body will revert to using glycogen as the primary energy source, which will ensure that you use some of the excess energy. It is basically what happens to the body before it reaches ketosis and burns fat for energy.

To give you a better idea of catabolic fasting, we have created this article, and this should help you understand all the basic things you need to know about catabolic fasting. We will look at some of the top tips to help you reach this phase and give you a clear breakdown of what catabolic fasting entails.

What Is The Catabolic Phase Of Fasting?

As mentioned, fasting has different stages that you will need to rely on. Once you understand the specific stages that the body is going through, you will see much more results from your diet and get good value for your money. During the catabolic phase of fasting, the body will use the leftover glycogen to fuel your body.

The body breaks down food into glycogen, and when you eat more than you need, some of the glycogen is stored, and eventually, it becomes fat. Most of the excess glycogen is often stored in the liver, which means that your body will extract some of the glycogen from your liver during the fasting phase and use it as fuel.

However, the stages do not last long, and when you have surpassed the catabolic stage of fasting; you will find that your body enters ketosis. During ketosis, the body will break down fat once all the glycogen has been used. The fat will be recycled and used as fuel to ensure that your body has more than enough energy.

7 Nutrition Tips To Get Into The Catabolic Phase Of Fasting

Now that you have a better understanding of the catabolic state of fasting, you might also be interested in the nutrition tips you can use to reach this level. There are plenty of nutrition tips that you can use to your advantage. Here are some of the main tips that will help you get into the catabolic phase of fasting more rapidly.

Reduce Carbohydrate Intake

One of the first things that you can start doing immediately is reducing the carbohydrate intake of your body. Carbohydrates often fuel the body, and when you remove the fast source of fuel, you will force the body to tap into the glycogen stores. Keep in mind that certain carbohydrates can take much longer than others to work out of your body.

It is also best to cut off all forms of low-GI carbohydrates. While they might be a little healthier than some of the alternatives, they take way longer to digest, and this means that your body will also take far longer to reach the catabolic state.

Reduce Overall Calories

One of the main reasons that people go into fasting is to lose weight. To assist you in your goal of losing weight, you will need to reduce your overall calories. By reducing your overall calories, you have the opportunity to get yourself back into a state of fasting. You can start by spacing out your meals every couple of hours and taking long hiatuses.

Spacing Out Your Meals

While you cannot leave yourself in a constant state of starvation, you will need to space out your meals if you can. By spacing out your meals, you will be able to eat meals when you need to eat them, and you can monitor the phases of fasting. If you leave yourself an eight or 12-hour gap in between meals, you will be able to get efficient results.

Increase Fat Intake

While fats are also calories, they burn much faster in the body than proteins and carbohydrates. It is essential that when you consume fats, you always remain within the limits of your caloric intake. The goal of fasting is to be under the caloric deficit and ensure that you can efficiently reach your results.

Meal Timing

One of the other methods that you can use is timing your meals. Yes, we have mentioned spacing them out. However, the timing is just as important. It would be best if you waited for your body to enter the catabolic phase before eating. It would help if you also allowed your body to remain in the catabolic phase for as long as possible for the best results.

Training On An Empty Stomach

While this might not be recommended for everyone, you could consider training on an empty stomach. Training on an empty stomach might not be for everyone. However, you can use the workouts to burn more energy, and this will also help you enter the catabolic phase much sooner. Once you have depleted glycogen, you will be in the catabolic phase.

Skipping Breakfast

Last but certainly not least, you might want to skip meals if you are used to eating consistent meals. Breakfast is the first meal we eat every day, and it generally breaks the fasting cycle. However, you can consider skipping breakfast and waiting until lunch to ensure that you give your body enough time to go through the fasting process.

What Is The Catabolic Phase Of Fasting Summary

The catabolic phase is something that most people would like to avoid. It is a daunting prospect to be in the catabolic stage, and many people cannot deal with the hunger issues. However, you will lose weight much faster when you consider fasting. Let us know in the comment section how you feel about fasting in a catabolic state.

Catabolic Phase Of Fasting


I'm Lee, the guy behind Protein for Beginners. I've been into fitness and using supplements over the last 20+ years and have become obsessed with finding the best!

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