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.

Start slowly

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.

Enjoy consciously

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
morningOatmeal with apple
at noonVegetable and potato dish and a small salad
in the eveningJacket potatoes with carrot quark served with crispbread
2nd set-up day
morningWarm millet porridge with fruit, crispbread if desired
at noonSmall salad plate, vegetable risotto
in the eveningVegetable dish with corn or potatoes
3rd day of construction
morningSpelled muesli with fruit, wholemeal rolls and buttermilk
at noonSmall salad plate, vegetable and grain soup, quark dish with fruit
in the eveningSmall 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 /

Clinics that offer therapeutic fasting

German Clinic for Integrative Medicine and Naturopathic Treatment
Prof.-Paul-Köhler-Strasse 3
D-8645 Bad Elster
Tel .: 037437 / 75-0

Falkenstein Clinic
Oyster ring 35
D-01814 Bad Schandau
Tel .: 035022 / 45-0

Hufeland Clinic Bad Ems
Taunusallee 5
D-56130 Bad Ems
Tel .: 02603 / 92-0

Immanuel Hospital Berlin
Koenigstrasse 63
D-14109 Berlin-Wannsee
Tel .: 030 / 80505-691

Blankenstein Clinic
Im Vogelsang 511
D-45527 Hattingen
Tel .: 02324 / 396-0

Buchinger Clinic on Lake Constance
Wilhelm-Beck-Strasse 27
D-88662 Überlingen
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
D-45276 Essen
Tel .: 0201 / 174-25008

Kurpark Clinic
Gällerstrasse 10
D-88662 Überlingen
Tel .: 07551/8060

Weckbecker's Malteser Clinic
Natural healing and therapeutic fasting
Rupprechtstrasse 20
D-97765 Bad Brueckenau
Tel .: 09741/830

Menschels Vitalresort
Naheweinstrasse 65
D-55566 Bad Sobernheim-Meddersheim
Tel .: 06751/850

Tannerhof sanatorium
Tannerhofstrasse 32
D-83735 Bayrischzell
Tel .: 08023/810

Warnsdorf Castle private clinic
Schlossstrasse 10
D-23626 Warnsdorf
Tel .: 04502/8400

This article is taken from the UGB archive.

We would like to point out that the content may have to be re-evaluated due to new scientific findings.