How do I fast my food properly
After fasting: more mindfulness about eating
M. Sc. oec. troph. Johanna Feichtinger
Many use fasting to rethink their everyday life and eating. These newly gained impressions can be ideally used to master an introduction to a more conscious diet.
The actual fast ends with the first firm bite, the so-called fasting or breaking the fast. With a juicy, fruity apple or a fragrant, steaming potato, you say goodbye to a time of conscious renunciation, to a daily rhythm characterized by fasting or to the people with whom you fasted together. At the same time, the time to return to solid food and everyday life begins. But it is also the time of a new beginning. Many fasters want to change their routines and habits. The build-up days make a decisive contribution to the sustainable success of fasting. These are still counted as fasting days and should be around a third of the fasting duration. Basically, the longer you fasted, the slower and cautious you should build up.
After having "survived" Lent, some people want to reward themselves with a substantial meal. However, this would be a fatal mistake. The body's own production of digestive secretions and the activity of digestive enzymes have decreased during fasting. While the body uses the energy from its own reserves during fasting, the metabolism must first switch back to energy from outside when switching to solid food. With food, the stomach and the emptied bowel fill up, as do the energy stores. As a result, more water is bound in the body. So it is quite normal for the scales to show a few more kilograms after the assembly days.
In the build-up phase, foods rich in carbohydrates are well tolerated. Large amounts of fatty and protein-rich foods, on the other hand, can overwhelm the digestive system. A too generous meal right after the fasting period can lead to malaise, a feeling of fullness, stomach cramps and flatulence. So it is important that the amount of calories is increased slowly. The organism can react very sensitively to certain foods during the build-up period. People who are affected by a food intolerance or allergy can now track down the culprit step by step with a special elimination diet.
Build up properly
After fasting it says: “Finally chew again!” This should be taken literally. Thorough chewing offers many advantages, especially after a fast. It stimulates the digestive secretions such as the saliva in the mouth and good chewing makes the food easier to digest from the outset. The movement of the intestinal muscles also gets going. That is why fresh food is an essential part of the build-up days. When not heated, the dietary fibers in vegetables and fruits are particularly effective and thus support the bowel movement.
After fasting, the sense of taste is very pronounced and the various aromas are perceived intensively. That is why it is enough to season the meals mildly. Salty and sweet foods now also taste much more intense, so that less is more here too. The wholesome foods of the building days should also determine the menu in the future: fresh, natural foods, if possible from organic farming, which are carefully prepared. Above all, however, it means: "Enjoy, the senses are sharpened!"
You should continue to drink a lot between meals, especially water, unsweetened teas or highly diluted fruit juices; they also help against emerging hunger. The body reacts very sensitively to caffeine and alcohol during the post-fasting period. It is best to avoid these indulgence poisons entirely during the build-up days. Exercise and a pleasant break at lunchtime are essential components of fasting and are also good for you after fasting. They should become an integral part of everyday life. After fasting, it is easier to consciously feel hunger and satiety again. Even small amounts of vegetables or salad indicate that you are pleasantly full. It also makes sense to pay more attention to how and why you are eating.
Example of a daily schedule
|1st day of construction|
|morning||Oatmeal with apple|
|at noon||Vegetable and potato dish and a small salad|
|in the evening||Jacket potatoes with carrot quark served with crispbread|
|2nd set-up day|
|morning||Warm millet porridge with fruit, crispbread if desired|
|at noon||Small salad plate, vegetable risotto|
|in the evening||Vegetable dish with corn or potatoes|
|3rd day of construction|
|morning||Spelled muesli with fruit, wholemeal rolls and buttermilk|
|at noon||Small salad plate, vegetable and grain soup, quark dish with fruit|
|in the evening||Small salad plate, wholemeal bread with a vegetarian spread|
In addition to the perception of the physical changes, people in the phase of the development days are still very receptive to rethinking their previous habits and often want to change certain areas of life. The motivation is now highest to put the change requests into practice. During the implementation, it can be helpful to draw up a fasting balance. It records, for example, how much has been lost, what has improved through fasting or what knowledge the fasting period has brought. The successes that were achieved during Lent can be reinforced by clearly defining goals, such as: I want to maintain my current weight or I want to incorporate half an hour of exercise into my everyday life.
Fasting in everyday life
Anyone who has got to know fasting as a positive experience for themselves can bring fasting into everyday life at any time with a relief day. This can be a fresh food day, fruit day or rice day, depending on your preference. A relief day is particularly suitable as a balance to extravagant festive days. In any case, a fasting period offers the chance to get to know what is essential in life, to free oneself from unnecessary ballast and to have the courage for change.
Source: Feichtinger J. UGB-Forum special: Fasting - new energy for body and mind 2014, < br="">Pp. 37-38
Photo: E. Hildebrandt / Fotolia.com
Clinics that offer therapeutic fasting
German Clinic for Integrative Medicine and Naturopathic Treatment
D-8645 Bad Elster
Tel .: 037437 / 75-0
Oyster ring 35
D-01814 Bad Schandau
Tel .: 035022 / 45-0
Hufeland Clinic Bad Ems
D-56130 Bad Ems
Tel .: 02603 / 92-0
Immanuel Hospital Berlin
Tel .: 030 / 80505-691
Im Vogelsang 511
Tel .: 02324 / 396-0
Buchinger Clinic on Lake Constance
Tel .: 07551/8070
Clinic Dr. Otto Buchinger
Forest road 39
D-31812 Bad Pyrmont
Tel .: 05281/1660
Knappschafts-Krankenhaus Kliniken Essen Mitte
At Deimelsberg 34a
Tel .: 0201 / 174-25008
Tel .: 07551/8060
Weckbecker's Malteser Clinic
Natural healing and therapeutic fasting
D-97765 Bad Brueckenau
Tel .: 09741/830
D-55566 Bad Sobernheim-Meddersheim
Tel .: 06751/850
Tel .: 08023/810
Warnsdorf Castle private clinic
Tel .: 04502/8400
This article is taken from the UGB archive.
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