Fasting: How to Get Started | NDR.de – Guide

Status: 03-18 2022 12:46 PM

Therapeutic fasting is intended to purify the body and soul. But: To begin fasting therapy, you need to prepare yourself and your body. And there are a few things to keep in mind when fasting.

The easiest way to start a fast is to avoid as much difficult-to-digest foods as possible, such as meat, hard cheeses, fried foods, and fatty foods the day before. Potatoes, rice, vegetables, fruits (apples) and juices are ideal.

Prepare for Relief Day

The fasting treatment then begins with a 1-2 day preparatory phase, i.e. a relief period. Light and soft foods such as steamed vegetables, vegetable soups or porridge will relieve the strain on the intestines. Thus, energy intake is reduced to about 1,000 kcal per day.

Avoid alcohol and nicotine

From this point on, alcohol and nicotine at the latest are contraindicated. Ideally, caffeine should be avoided as well, but it’s no longer treated as strictly as it used to be, and 1-2 cups of coffee per day is generally acceptable. Moderate to normal physical activity is recommended, as is emotional preparation for fasting (more rest, less stress). Fasting should be noisy Fasting regimen guidelines are best performed in groups under medical supervision.

An empty stomach prevents hunger

The first day of an actual fast begins with a thorough emptying of the intestines so that you don’t feel hungry while fasting. A common treatment for this is a laxative drink with Glauber’s salt (available at the pharmacy). Drink 1 liter of water containing 30-40 g of Glauber’s salt within 20 minutes. Lemon juice can improve the taste of brine. After 30 minutes, take another 1.5 to 1 liter of liquid (water or tea).

Fasting Day: Drinking Instead of Meals

While fasting, consume a quarter of a liter of vegetable broth, an equal amount of freshly squeezed vegetable or fruit juice, 30 grams of honey and at least 2.5 liters of liquid (water, herbal tea) daily. The maximum allowable energy intake during fasting is 250-500 kcal per day. Buttermilk can also be consumed during long-term fasting treatments.

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Tips for a soft fudge

Because the gut lacks vegetables, fruits, and whole grains during fasting, fasting people sometimes need a laxative to empty their intestines at least once every two days.

Gentle laxatives include, for example, lemon, sauerkraut or plum juice, apple cider vinegar, buttermilk, bread drinks or coffee. If gentle help is not enough, you can use, for example, castor oil, brine, Glauber’s or Epsom salt, alder buckthorn or senna tea and lactose. In extreme cases, an enema may be relieved.

fasting period

According to Buchinger, fasting treatment usually lasts two to four weeks. However, even shorter periods of fasting can have a positive effect. When used as a fasting diet, the fasting period can last up to 6 weeks.

According to the Medical Association for Therapeutic Fasting and Nutrition (ÄGHE), therapeutic fasting should last 7 to 10 days, plus a meal preparation day, followed by a normal diet for 3 days.

What does break fast mean?

At the end of a fasting treatment, you break the so-called fast of eating raw or cooked apples slowly and eating dinner potato soup. Then comes the so-called refeeding, the nutritional structure of a light vegetarian diet that is high in fiber and high in unsaturated fatty acids.

Food should be chewed consciously and slowly. Energy intake increases daily as the diet increases: 800, 1,000, 1,200, and 1,600 kcal. Drink plenty of fluids between meals. Spontaneous bowel movements and bowel movements should reoccur no later than the 4th day of the diet.

Who can fast without a companion?

Healthy people can usually fast alone at home. However, it is recommended to consult with the attending physician in advance. If you are fasting for the first time, you can get expert advice and support from a trained fasting instructor or a doctor with fasting experience. A person with a previous illness should not fast without an accompanying person.

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