There are many reasons why people choose to fast. Your fast may be designed to make you lose weight or detoxify you, or be part of a spiritual practice. Whatever your reasons, facing and overcoming a fast may not be easy. Don't worry though, with the right preparation, determination and self-care you will be able to reach your goal.
Steps
Part 1 of 3: Prepare for Fasting
Step 1. Before embarking on a fast, it is always good to consult a doctor
Changing your diet drastically will have a noticeable effect on your body, especially if you have some underlying disease that could get worse with fasting (for example, diabetes). Whatever your health, it is always advisable to consult your doctor before starting a fast.
- Many people decide to fast for religious reasons rather than in an attempt to lose weight, detox or regain their physical shape. However, it should be noted that all religions, including Islam, Catholicism and Judaism, allow an exception to be made for all those whose health does not allow fasting.
- If your doctor advises you against fasting, talk to your spiritual leader. Together you can choose a different practice with which to demonstrate your devotion without putting your health at risk.
Step 2. Before embarking on fasting, hydrate your body properly
Without ingesting food, the human body appears to be able to survive for weeks, or in one documented case even for months, but without water it will quickly collapse. Being made up of about 60% water, in order to function, our body and each of its cells have a considerable need. Without water, most people would die within three days. There are notable forms of fasting, but in any case, water should never be completely denied. During the month of Islamic Ramadan, believers are forbidden to drink water for long periods of time, but whatever your form of fasting it is important to prepare your body for a nutritional deficiency by "super-hydrating" it in advance.
- During the days leading up to the fast, drink plenty of water on a regular basis. Also, before the last meal before fasting, take at least 2 liters of moisturizing fluids.
- To avoid the risk of dehydrating the body, also avoid foods that are very salty or high in sugar, such as sweet and savory snacks and fast food.
Step 3. Limit your caffeine doses
Many of the drinks we consume every day, such as coffee, tea and energy or carbonated drinks, contain large doses of caffeine, a substance capable of changing our mood and causing a real addiction. If you are used to taking caffeine and suddenly cutting it out of your diet, you will most likely experience withdrawal symptoms. When you eat normally, these symptoms can go almost unnoticed, but during a fast, even a short one (even for a single day), the signs of crisis can be felt strongly.
- Common symptoms of caffeine withdrawal include headache, fatigue, anxiety, irritability, sadness, and difficulty concentrating.
- To avoid these unwanted side effects, work to break the habit early by gradually reducing your caffeine intake in the weeks leading up to the fast.
Step 4. Cut down on smoking
If you are addicted to tobacco, you may have more difficulty than having to do without caffeine. Nonetheless, being able to quit smoking is even more important than giving up caffeine. By smoking on an empty stomach, your body and health will be hit hard and you may feel nauseous and dizzy. Taking tobacco while fasting increases blood pressure, heart rate and lowers the skin temperature of the fingers and toes.
If you are having a hard time quitting smoking, even temporarily, see your doctor for a more effective strategy
Step 5. Choose foods that are high in carbohydrates
The term "carbohydrate" itself means "carbon rich in water". Unlike proteins and fats, carbohydrates bind to water and allow the body to stay hydrated for longer periods of time. This quality of theirs is very important when preparing for a fast. During the weeks leading up to it, take large doses of carbohydrate-rich foods so your body can keep its water reserves tight:
- Bread and pasta prepared with multigrain, wholemeal flours and different types of cereals;
- Starchy vegetables (potatoes, parsnips);
- Vegetables (lettuce, broccoli, asparagus, carrots);
- Fruits (tomatoes, strawberries, apples, berries, oranges, grapes and bananas).
Step 6. Monitor portions
In the days leading up to your fast, you may be tempted to overeat to fill up on vitamins, nutrients, and calories. The basic idea will be to fill up in advance to be able to last as long as possible without eating. In fact, however, ingesting large quantities of food will only accustom your body to large meals and, once you stop eating, you will actually feel even more hungry. It is also advisable to vary the meal times every day so that the body does not get used to receiving food at specific times.
Step 7. Before starting the fast, have a large meal, but don't binge
After eating high-carbohydrate foods for days, many people choose to have a "last" protein-rich meal to feel satisfied for a longer period of time and to enter the fast more easily.
Before your final meal, don't forget to take a substantial amount of moisturizing fluids to facilitate a smooth transition to fasting
Part 2 of 3: Overcoming the Fast
Step 1. Keep busy
Hunger is a primary feeling related to the whole body and, if left free to do, can take control of the mind. Being obsessed with it is the fastest way to failing to overcome the fast. Distract yourself as much as possible by constantly keeping yourself busy.
- Engage in light, enjoyable activities, such as chatting with friends or reading a good book.
- Taking care of those chores and tasks that you usually put off is another way to effectively keep yourself busy. When the aim is to be able to distract you from hunger, even the hypothesis of vacuuming the whole house may not seem so bad!
- If you are fasting for religious reasons, you can occupy your time by reflecting on your choices and your relationship with God. For example, attend religious meetings or study the scriptures.
Step 2. If you are having intermittent fasting, reduce the amount of exercise you do
In some cases, based on the reasons and nature of the fast, more vigorous activities may not be recommended or permitted. If you are doing "intermittent fasting," where you fast regularly for a short period of time every given number of days, you are more likely to lose weight. Training a carbohydrate-deficient body means forcing it to burn fat to sustain itself; for many this could be a primary goal. However, note that, at the same time, your body will also begin to burn proteins and muscle mass. The best thing you can do is exercise at a slow pace and avoid exhaustion with a cardio workout.
Step 3. If you intend to fast for a long time, avoid very tiring activities
Those who follow intermittent fasting simply abstain from food for short periods of time. Even if you have to avoid cardio training, it is good for them to exercise because they will soon give their bodies new fuel. If you intend to fast for several days, however, it is best to avoid any energy-intensive activities. Otherwise you would otherwise feel much more tired than when you do them by feeding normally. Fasting for an extended period, rather than intermittently, means not providing your body with any fuel for a long time.
Step 4. Get enough rest
When you sleep, you think you are still and relaxed, but in reality your body is working to take care of itself. The night's rest allows him to repair muscles, form memories, regulate his growth and appetite through hormones. When you fast, lack of food can cause problems with concentration. Regular naps throughout the day have been shown to improve alertness, mood, and mental focus.
Get your body at least 8 hours of sleep each night and take regular naps throughout the day
Step 5. Hang out with other people like you who are fasting
Those who are fasting for spiritual reasons will be facilitated because many of their friends and acquaintances belonging to the same place of worship will be doing the same. Even if you are fasting for health reasons or to purify yourself, it is still advisable to seek the company of a friend who does the same. Being surrounded by people who are on the same path as you will allow you not to feel alone in this experience. Whatever your goals, commit to motivating and empowering each other to achieve them.
Step 6. Don't talk about food
Don't put yourself in uncomfortable situations where you might feel sorry for yourself. Even in the presence of other people like you who are facing a fast, do not allow the conversation to turn on the lack and desire for food. By obsessing over the thought of food, you will end up not being able to stop thinking about it and risk taking a false step as soon as you find yourself alone. Instead of describing what you are missing, develop your conversations in positive terms, for example by analyzing the many benefits you will derive from this experience. Alternatively, it speaks of something completely different, such as the film just seen or a current event.
As long as the fast is in progress, avoid accepting any invitation involving a meal, even from friends. Even if they didn't tempt you to break your fast by eating in front of your eyes, they would force you to have a difficult and painful experience
Step 7. Describe your practice in a journal
Even when you can count on the support of a friend to help you stay responsible, sharing some frustrating moments and feelings may not be easy. A diary will then allow you to keep your thoughts private and give free rein to your emotions. If you wish, in the future, you will be able to re-read your words to carry out an in-depth analysis. You can write in your diary as you normally would, recounting simple daily events, or choose to focus exclusively on fasting-related issues. Either way, many of your innermost thoughts are likely to be related to fasting in some way.
Don't censor yourself! Even if you are fasting for religious reasons, do not hold back from expressing your possible desire to end the fast. With the simple act of writing down your thoughts, you will be able to cope with them better and let them go out of your mind, and stop feeling obsessed with them
Part 3 of 3: Break the Fast
Step 1. Plan to break your fast
However hungry you may be at the end of your fast, it will be important to resist the temptation to binge at the earliest opportunity. During a fast, the body implements mechanisms that allow it to adapt to the lack of food by slowing the production of those enzymes that facilitate digestion. By binging immediately after stopping it, you will force your body to handle a quantity of food that it is currently unable to process, putting you at risk of stomach cramps, nausea and vomiting. During the last few days of fasting, you will need to develop a plan that will allow you to easily resume a regular diet.
Step 2. To start reintroducing fluids, start drinking fruit juices and eating fresh fruit
Of course, in case you have continued to drink only juices, drinking more will not exactly "break" your fast. For those who have only been drinking water though, drinking and eating juices and fruits that are high in water is the best way to allow the body to return to normal. As we fast, our stomach tends to shrink in size, therefore, by drinking juices and eating fruit initially, we may be able to feel satisfied quickly.
Step 3. Facilitates the transition to small solid meals
Instead of preparing a single large feast with which to end your fast, have snacks or small meals spread throughout the day. To avoid prematurely overloading your sleeping digestive system, stop eating at the first signs of satiety. Initially it is good to focus only on foods with a high water content such as:
- Soups and broths;
- Vegetables;
- Raw fruit;
- Yogurt.
Step 4. Chew your food carefully
When breaking a fast, chewing has two main tasks. First, it prevents you from devouring the meal, and in this regard it is good to note that the brain takes about 20 minutes to process the information it receives from the stomach and realize that this organ is full. Eating too quickly leads to binge eating, which is dangerous when coming out of a fast. The second benefit of proper chewing is the breaking down of food into small, more easily digestible pieces.
- Make an effort to chew each bite about 15 times.
- Drink a glass of water before your meal and sip another while you eat to slow down the rate of ingestion. Take a quick sip between bites.
Step 5. Take probiotics
Probiotics are "good bacteria" that occur naturally in the mouth, intestines and vagina. They promote efficient digestion and are therefore valid allies when we break a fast. Choose those foods that contain active lactobacillus cultures, including yogurt, sauerkraut, and miso. Alternatively, you can help your digestion by taking a probiotic supplement in capsule, tablet or powder form.
Step 6. Listen to your body
Whatever information you read about the best way to break a fast, your own body will let you know what it feels ready for. If after reintroducing fruit and vegetables you feel stomach cramps or feel the need to vomit, don't force yourself any further! Go back to eating only fruit and drinking only juice for another meal, or for a whole day. Allow your body to progress at its own pace. Soon you will be able to digest even a heavier meal or heavier foods again without suffering from any side effects.
Advice
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If you feel weak and unable to continue fasting, it is best to drink a few sips of water and eat something, depending on the fast or any religious reasons.
If you are Jewish and you happen to feel unwell while fasting, seek advice from a competent rabbi as the scriptures do not allow you to stop fasting (unless under certain circumstances).
Warnings
- You should never fast if you are pregnant or suspected of being pregnant.
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Your life is more important than fasting, and many religions agree.
If you start to feel weak, hungry, thirsty and exhausted, take fluids to hydrate your body, eat something and see a doctor.
