Fasting means a "vacation from food." Voluntarily abstaining from food cleanses the body from within. But that's not all: negative thoughts are also released, making way for a new sense of lightness. Despite the positive effects, minor obstacles in the form of discomfort can arise during fasting periods. What can you do about headaches and hunger pangs, and how do you even get off to a good start?
Fasting for the body
Fasting often leads to a noticeable improvement in health. Common effects of fasting include:
- firmer skin
- Strengthening the immune system
- weight loss
- more stable bowel function
- Relief of chronic conditions
- Sensitization of the senses of taste and smell
- Lowering blood lipid levels
- Relief for intervertebral discs and joints
Fasting for mind and soul
In addition to the physical factor, there is also a psychological one. After a short adjustment period, fasters feel refreshed and relaxed. The I·DO Body & Mind fasting program also aims for this well-being experience.
The weight loss, improved blood circulation, and general well-being have a relaxing and restorative effect. This often leads to a mental liberation, so many fasters report that the regimen helps them achieve emotional balance and inner peace.
In addition, the body releases more of the happiness hormone serotonin and reduces the concentration of the stress hormone cortisol. After about three days, the so-called fasting high often sets in.
Proper fasting in three phases
A typical fasting regimen is divided into three fasting phases:
- Transition phase or relief phase
- Detoxification phase
- Rebuilding phase or breaking the fast
Below we will explain what needs to be considered during these phases.
Relief phase: gradual transition
In the first phase, the transition or relief phase, the diet should be gradually changed. During this time, substances like alcohol and nicotine , as well as caffeinated coffee and sugary sweets, are strictly prohibited. Furthermore, it is important to avoid stressful situations as much as possible.
Sufficient fluid intake is essential for the success of the first phase . The body needs at least three to four liters a day, which can be supplied through water, juice, tea, or broth.
The first phase is considered the most difficult to get through. The body experiences several side effects from the changed lifestyle. These include feelings of weakness, mood swings, increased sensitivity to cold, and headaches. Body odor or bad breath is also possible as a result of the excreted waste products. However, these symptoms usually disappear after the adjustment period.
Detoxification phase: complete abstinence from solid food
Following the transition phase, the detoxification phase begins. In traditional fasting, solid food intake is now a thing of the past. Daily nutritional needs are met solely through liquids. Additionally, the gastrointestinal tract is emptied during the first day using Epsom salts or enemas.
Thanks to the high fluid intake during a "proper fast," fat deposits (also called metabolic waste) in the muscles are broken down and flushed out of the body. Similarly, toxins are released and eliminated. As the side effects of the first phase subside, the body strengthens and gradually feels better.
However, not every drink is suitable, as it's important to provide the body with sufficient nutrients. These are suitable mineral-rich drinks:
- Water
- fruit juices
- vegetable juices
- Broths
- Fruit teas
Breaking the fast: back to normality
During the breaking of the fast, the third phase of fasting, the body is gradually reintroduced to a normal diet. Generally, laxatives are counterproductive during this refeeding phase and must therefore be discontinued at the beginning of the fast.
During fasting, the body ceases producing digestive juices. These juices are essential for normalizing food intake after the fast. Therefore, the body should be supplied with
light, low-fat foods ; otherwise, stomach cramps and
circulatory problems may
result.
