Everyone has the right to fast for different reasons. For example, you may feel the need to fast to lose weight, flush toxins from the body, or perform religious obligations. Whatever the reason, fasting smoothly is not as easy as turning the palm of the hand. However, don't worry because armed with proper preparation, dedication, and body care, you will undoubtedly be able to go through the fasting activity well!
Step
Part 1 of 3: Preparing Yourself
Step 1. Visit a doctor before starting fasting
Making drastic dietary changes can have a variety of effects on your body, especially if you already have an underlying health disorder that has been shown to be prone to worsening due to fasting, such as diabetes. Therefore, make sure you always ask your doctor for approval before starting to fast!
- Many people fast for religious reasons instead of health, detox, or weight loss. However, understand that most religions that require adherents to fast, such as Islam, Catholicism, and Judaism, provide exceptions for people whose health conditions do not allow.
- Share your doctor's concerns with your religious leader. With its help, you can devise a plan to complete your religious obligations without compromising your health.
Step 2. Make sure you are well hydrated before fasting
Although it can last for weeks, or even months in some cases, without food, the fact is that the human body would stop working quickly without water! Remember, 60% of your body is water, and every cell in your body needs water to function properly. Without water, most humans would die within three days. There are different types of fasting you can try, and you may choose to only drink water during your fast. However, some types of fasting, such as fasting in Islam, forbid adherents to consume water for a very long time. Regardless of the amount of water you are allowed to consume while fasting, try to "hydrate as much as possible" beforehand to prepare your body for long-term nutritional deficiencies in the future.
- A few days before fasting, drink as much water as possible. Then, drink at least 2 liters of fluids that can hydrate the body before eating the last meal before fasting.
- Also avoid foods that can dehydrate the body, such as fast food or salty snacks that are very high in sugar and salt.
Step 3. Limit caffeine intake. Coffee, soft drinks, tea, and energy drinks actually contain very high levels of caffeine. Although you may not feel it, caffeine is actually a substance that can change moods and lead to dependence or even addiction. If you have been consuming caffeine on a regular basis and suddenly stopped it during fasting, it is likely that you will experience caffeine withdrawal symptoms. These symptoms, actually will not be too pronounced if you are still eating food with a normal pattern. However, when fasting, even for a short duration such as when going for surgery, these symptoms can worsen significantly.
- Common symptoms of caffeine withdrawal are headaches, fatigue, anxiety, irritability, worsening mood, and difficulty concentrating.
- To avoid unwanted side effects, start reducing your caffeine intake a few weeks before fasting.
Step 4. Limit tobacco use
If you are addicted to tobacco products, it will likely be more difficult to let go of the addiction than ending your caffeine addiction. However, understand that quitting smoking is even more important than consuming caffeine before fasting, especially since tobacco can make you dizzy and nauseous when taken on an empty stomach. Tobacco consumed while fasting also increases your blood pressure and pulse, and reduces the temperature of the skin on your fingers and toes.
If you're having trouble finding the right way to quit, even a temporary one, try consulting your doctor for a more effective strategy
Step 5. Eat foods that are high in carbohydrates
Judging from the English spelling, " carbo + hydrate " specifically means "liquid carbon". This means that, unlike protein and fat, carbohydrates can combine with water and help the body stay hydrated for a longer time. Surely the content will really help prepare your body for fasting, right? Therefore, a few days before fasting, try to eat as many foods rich in carbohydrates as possible to maintain water levels in the body, such as:
- Breads, pastas and cereals containing a variety of grains
- Starchy vegetables (potatoes and parsnips)
- Vegetables (romaine lettuce, broccoli, asparagus, and carrots)
- Fruits (tomatoes, strawberries, apples, berries, oranges, grapes, and bananas)
Step 6. Control your portions
Most likely, you feel the need to eat as much food as possible before fasting. After all, that food will serve as a "backup" when the body is starving while fasting, right? Turns out, that's not the case. Eating too much food before fasting will actually get used to the body with a larger meal. As a result, it will be easier for you to feel hungry when you start fasting! In addition, you also need to vary the time of eating so that the body is not used to receiving food at a specific time.
Step 7. Eat a large amount of food before fasting, but don't overeat
Many people prefer to eat large portions of high-protein foods before starting their fast. After a few days of eating high-carbohydrate meals in small portions, feel free to keep your body full longer by eating a filling and satisfying last meal.
Make sure you drink plenty of fluids before eating your last meal to help your body get through the fast better
Part 2 of 3: Fasting
Step 1. Keep yourself busy
Since feeling hungry is a human trait that's hard to ignore, try to distract yourself by keeping yourself busy so that your body and mind don't become obsessed with breaking your fast.
- Divert your mind by doing light and fun activities, such as chatting with friends or reading an interesting book.
- In addition, you can also take the time to complete household responsibilities that have not been done. Believe me, vacuuming all corners of the house is effective in distracting your mind from the hunger that hit, you know!
- If you are fasting for religious reasons, take advantage of the free time to reflect on the reasons behind the fast. For example, spend time attending religious events, reading scriptures, and drawing closer to God.
Step 2. Reduce the amount of exercise when doing intermittent fasting
While it really depends on the characteristics of the fast and the reasons behind it, overly intense activity can mess with your fasting goals. If you're doing "intermittent fasting," that is, fasting every few days for short periods of time, it's likely that your goal is weight loss. When you're low on carbohydrates but still forced to exercise, your body will start burning fat to accommodate its lack of energy, and that's probably not what you're aiming for. In addition, the body will also start burning your protein and muscle mass! That's why you should exercise at a low intensity instead of doing too much cardiovascular activity.
Step 3. Avoid activities that are too tiring when you have to fast for a long time
People who do intermittent fasting only need to fast for a short time. Although they still have to reduce cardiovascular activity, they are still allowed to exercise because the body will return to receiving food intake in the near future. However, if you want to fast for a longer time, you should avoid activities that are too strenuous so that the body is not too tired, especially since you will not be able to increase body fuel in the near future.
Step 4. Rest as much as possible
Even though you feel relaxed when you sleep, your body is actually working hard to take care of itself during this period. When you sleep, your body has the opportunity to improve muscle health and your brain's ability to remember information, as well as produce hormones to regulate your appetite and growth. When fasting, you may find it more difficult to concentrate because your body is running out of food. That's why you need to take a nap to increase alertness, restore focus, and improve your mood.
Get at least 8 hours of sleep each night, and make time to take short naps at regular intervals throughout the day
Step 5. Spend time with people who are also fasting
Usually, people who fast for religious reasons will apply this method to make their fasting process easier. For example, you could spend more time with friends from places of worship who are also fasting for similar reasons. However, fasting is done for the sake of health or detoxification, try to find friends who want to accompany you fasting. Trust me, being around people who do the same will prevent you from feeling alone. In addition, you and them can rely on and motivate each other to achieve each other's goals.
Step 6. Don't talk about food
Don't put yourself in a difficult situation or make you feel guilty. Even if you're traveling with people who are also fasting, try not to talk about the foods you and they miss throughout the conversation. Believe me, you will become more and more obsessed with these foods even though you have parted ways with them, and may be tempted to break the fast when you are alone. Instead, focus on talking about positive things, such as about the benefits of fasting, or even completely irrelevant topics, like the movie you just watched or the latest local news.
Until the fasting process is complete, politely decline every invitation to eat from people who are not fasting. While these activities may not tempt you to break your fast, watching other people eat when you're not doing so can be a difficult experience
Step 7. Have a special journal
Even if you already have a trusted person to help you get through your fast smoothly, chances are there will always be things that trigger stress that you don't want to share with others. To overcome this, have a special journal that contains all your thoughts, complaints, and experiences while fasting. Treat the journal like a diary that focuses on the topic of fasting to pave the way for practiced fasting into your personal thoughts.
Don't lie to yourself! Even if fasting is done to fulfill religious obligations, don't feel guilty when you feel doubtful or unable to continue. Trust me, simply writing down the confession will also help you to confront those feelings and then throw them out of your mind
Part 3 of 3: Breaking Fast
Step 1. Make a plan to break the fast
No matter how hungry you are at the end of your fast, try to resist the temptation to eat as much food as you can when you break your fast. When fasting, the body will try to adjust to accommodate the lack of food by producing enzymes that are able to launch the digestive process. If you eat a lot of food immediately after fasting, your body will automatically find it difficult to process it. As a result, you may also experience stomach cramps, nausea, or even vomiting. Therefore, before the fasting period ends, immediately make a plan to restore your normal eating pattern.
Step 2. Drink juice and eat fruit to end the type of fast that only allows you to consume water
If what you consume during fasting is juice, of course this method cannot be applied. However, if the body is only allowed to consume water during fasting, try canceling it with drinks and foods that are high in water content such as juices and fruits to restore your normal diet. Remember, the size of the stomach will shrink when fasting so you shouldn't feel hungry even if you only eat juice and fruit.
Step 3. Eat small portions of food
Instead of celebrating the end of your fast with a large variety of dishes, try eating smaller snacks or meals first throughout the day. Stop eating whenever your hunger is over, because eating a portion that exceeds the body's capacity can actually trigger digestive problems. In addition, you should eat foods that are rich in water content first:
- Soup and broth
- Vegetables
- Fresh fruit
- Yogurt
Step 4. Chew food properly
Chewing food properly actually has two benefits, especially when you are breaking your fast. The first benefit, you are not at risk of swallowing too much food in a very short time, especially since the human brain takes about 20 minutes to pick up the satiety signal from the stomach. Be careful, eating at a too fast pace can make you eat too much food at the same time, and the situation can endanger your health when done while breaking the fast. The second benefit, chewing properly will break down food into smaller pieces so that it can be digested more easily by your body.
- Chew each mouthful for about 15 times.
- Drink a glass of water before and while eating to slow down the tempo of your meal. Between each bite, try to take a sip of water.
Step 5. Introduce your body to probiotics
Probiotics are “good bacteria” that are naturally found in your mouth, intestines, and vagina. Its presence helps your body to digest food more efficiently, which is especially needed when you are fasting. Therefore, try eating foods that contain active cultures or lactobacilli such as yogurt, sauerkraut, and miso. If you want, you can also take probiotic supplements in capsule, tablet, or powder form to help your body digest food better.
Step 6. Listen to your body
More than all the best information you've ever read about how to break your fast, it's actually your body that knows best when it's time to break your fast. If your stomach feels cramped or feels like throwing up after switching from fruit to vegetables, don't force yourself to keep doing it! In other words, go back to eating fruits and drinking juices at your next meal, or even the next day. Let your body process in its own way and time. Trust me, your body will get used to digesting heavier food and having larger portions without feeling any negative side effects.
Tips
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If the body feels weak and unable to continue fasting, do not hesitate to sip water and eat small amounts of food, even though the policies of each religion and the type of fasting are different.
Consult the actions you should take if you have difficulty fasting to a competent religious leader. If necessary, also ask what type of fast you should not break.
- Do a home spa activity by compressing the eyes using cucumber.
- Children are not advised to fast, mainly because they still need complete daily nutrition to grow healthily.
Warning
- Do not fast if you are, or may be, pregnant.
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Remember, your life is more important than the obligation to fast, and many religions agree with that statement.
If your body begins to feel weak, hungry, thirsty, and/or tired, immediately consume fluids and food, or see a doctor.
