You did it! The days of fasting are over. Now the body has to switch back to real food. A process that involves the recovery of digestive functions that had lingered during fasting. Find out how to break and what to eat after fasting. You will also find simple recipes for the days after a fasting period.
Break fasting time: How long does it take?
After fasting, such as water fasting, juice cleanse or soup detox, the body can be very sensitive to solid food. The reason for this is that the body has become accustomed to liquid nutrition and adapted. The body thus needs time to get back to the usual diet. Anyone who skips this phase and just eats normally risks nausea, vomiting or digestive problems. For that reason, the right fast break is extremely important.
To break your fast safely, plan about one-third of the fast period. Basically, the longer the fast, the more cautious and slower the setup should be. If you have just fasted for a few days, you can limit your breakfasting to a minimum of 2 days. After a 7-10 day fasting period you should consider at least 3, but better 5 days. If your body needs more time, give yourself that time. It is important that you listen to your individual needs and the signals of your body.
What happens to your body when you eat after fasting
During fasting, the body stopped producing digestive juices, and now it starts to produce them again – gradually, a little more each day. Only in about a week, the full digestive power is restored. If you start eating sooner, the stomach would not be able to digest a normal serving without health problems.
While the body uses energy from its own reserves in the time of fasting, the metabolism must first switch back to external energy as it switches to solid food. With the meal, the stomach, as well as the body’s energy depots, fill up.
Moreover, your body needs now fewer calories (depending on how much you move). After fasting, you should gradually increase your calorie intake, so that metabolic rate and calorie intake increase in parallel. The more cautious you do that, the better. So you will certainly avoid an unpleasant yo-yo effect and weight gain.
What happens if you eat too much after fasting
Carbohydrate-rich foods are well tolerated after fasting. Large amounts of fat and protein-rich foods, however, can still overwhelm the digestive system. A luscious meal directly after fasting can cause discomfort, stomach cramps, bloating and even vomiting. So it is important that the calorie intake is increased only slowly. The organism can also react very sensitively to certain foods. If you have food intolerance or allergy, you can now track the culprit step by step with a special elimination diet.
What is the first thing to eat after fasting
An apple is optimally suitable as the first food after fasting. It is important that you chew it slowly and intensely. When chewing, its pre-digestion already begins in the mouth. Take your time, even if it may last 20 minutes. If you want, you can also steam the apple. As an alternative, a carrot or a boiled potato is also a good option.
What kind of food to eat to break fasting
Before overexerting your body with too much or the wrong food, a gentle nutritive diet should be followed for at least two days. Vegetable juices and soups deliver essential nutrients just on the first day, while gradually preparing the stomach for solid food.
On the second day, cooked vegetables and small amounts of whole grains, such as oatmeal, are a great way to give the gut something extra to do with the help of fiber. You can also eat light dairy products such as cottage cheese or yogurt, as well as rice and potatoes.
That’s good to eat after fasting:
- freshly pressed green juices
- clear vegetable broth
- unsweetened vegetable milk from oats, soy, almonds or rice with calcium
- vegetable soups
- light dairy products (cottage cheese or yogurt)
- rice and potatoes
Freshly squeezed green juice can easily be prepared at home using a juicer. It is rich in vitamins, minerals, and digestive enzymes. It is best to drink the juice immediately after preparation so that no nutrients are lost.
Soup and broth provide valuable minerals. When cooking soup and broth, avoid fat or oil, salt, and hot spices.
Plant milk is a great carbohydrate supplier and also rich in calcium. When shopping, make sure that no sugar is added and that calcium is a component of the plant’s milk.
Drink enough water while breaking the fast
Even during this phase, drinking plenty of water is very important. Recommended are 0.5 gallons of water a day. The most suitable drinks are still water and herbal tea or ginger tea.
The additional amount of fluids is needed at this time, in particular by the digestive system for the production of digestive secretions. By increasing the energy intake, the body also stores carbohydrates in conjunction with fluid in numerous cells. So do not be surprised at a sudden increase in weight. These are usually mostly water.
Tips for breaking the fast safely:
- Take your time. Those who eat too fast often suffer from nausea and digestive problems.
- Do you have to deal with intolerances? Pay attention to negative reactions. If you can not tolerate a certain kind of food, avoid it for a few days and then try again.
- Eat slowly and chew thoroughly.
- Avoid meat, fish and fatty dairy products.
- Fresh fruits and vegetables help support your digestive enzymes.
- Listen to your body.
Examples of a 3-day meal plan
Breakfast: Oatmeal with an apple
Lunch: Vegetable potato bake and a small salad
Dinner: Boiled potatoes with Carrot Cottage cheese Dip and crispbread
Breakfast: Warm millet porridge with fruit
Lunch: Small salad, vegetable risotto
Dinner: A vegetable dish with corn or potatoes
Breakfast: Spelt muesli with fruits, wholemeal roll, and buttermilk
Lunch: Small salad, vegetable soup with millet or pearl barley, quark dessert with fruits
Dinner: Small salad, wholegrain bread with vegetarian spread
Breakfast: between 10 and 11 o’clock eat your first apple or your first carrot. You can add 3almonds or 3 walnuts.
Lunch: Green Smoothie
Dinner: (not too late) Fresh salad
Breakfast: herbal tea; multi-grain muesli (soak grains overnight)
Lunch: Sauerkraut Apple Salad
Dinner: max. 1 cup of kefir with ground flaxseed or unsweetened pear sauce and one to two pieces of homemade bread or crispbread
Breakfast: herbal tea, max. 1 cup of unsweetened applesauce with ground flaxseed and 3 pieces of dried prunes
Lunch: Potato soup
Dinner: Millet Tomato Soup and 2-3 pieces of crispbread
Ideas for a 2-day meal plan
1st day (approx. 500 calories)
Breakfast: Ayurvedic oatmeal with apples
Snack: 1 large mug of herbal tea
Lunch: Radish Potato soup
Snack: Vegetable stock
Dinner: Cauliflower and potato curry
Breakfast: 1 cup of yogurt with flaxseeds and fruits
Snack: ½ puréed banana with 1 cup of oat drink and 1 tbsp oats
Lunch: Boiled potatoes with mint-lime curd
Snack: 3/4 cup of yogurt (3.5% fat) with 1.7 oz of soft fruit and 1 teaspoon of honey
Dinner Cauliflower Rice Pilaf
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