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Nutrition 1 (Semester II) > 16b. Fasting > Flashcards

16b. Fasting Flashcards

1
Q

What is fasting?

A

Abstinence from food for a specific time period

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2
Q

What is the purpose of fasting?

A

Energy, usually used by body for digesting food, can be redirected for self-healing

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3
Q

Examples of fasting

A

Intermittent
Juice
Water
Vegetable broth

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4
Q

What are the benefits of fasting?

A 
Helps with weight loss/VAT reduction
Normalises blood pressure
Improves blood lipids
Improves glycaemic control
Reduces inflammation/oxidative stress
Promotes healthy ageing
Enhances mood/cognition
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5
Q

Who shouldn’t fast?

A 
Pregnant/breastfeeding
Infants
Severe liver, heart, kidney disease
Eating disorders
Diabetes
Emaciation
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6
Q

What advice should be taken when fasting?

A

Keep warm, take warm baths

Relaxing days - stretching, deep breathing

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7
Q

How is it best to prepare for a fast?

A

Transition from a normal diet to a fast

Transition from a fast to a normal diet

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8
Q

What should you do three days before a fast?

A

Consume mainly steamed veg, salads
Stay hydrated
Avoid meat, dairy, sugar, caffeine, alcohol

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9
Q

Why should a longer lead in phase be introduced for those new to fasting or those with a higher toxic burden?

A

To maximise the benefits of fasting

To minimise the risk of a healing crisis

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10
Q

What should be avoided during week 1 of a fast lead in?

A

Alcohol

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11
Q

What should be avoided during week 2 of a fast lead in?

A

Alcohol

Caffeine

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12
Q

What should be avoided during week 3 of a fast lead in?

A

Alcohol
Caffeine
Meat

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13
Q

What should be avoided during week 4 of a fast lead in?

A

Alcohol
Caffeine
Meat
Dairy

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14
Q

What should be avoided during week 5 of a fast lead in?

A 
Alcohol
Caffeine
Meat
Dairy
Wheat
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15
Q

What should be avoided during week 6 of a fast lead in?

A 
Alcohol
Caffeine
Meat
Dairy
Wheat
Sugar
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16
Q

How should foods be reintroduced after fasting?

A

Easy to digest foods in small quantities
Veg broths, veg juice, steamed veg, salads, rice
Eat slowly
Chew thoroughly
Daily exercise - walking, yoga, Pilates
Reduce food quantity, increase food quality

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17
Q

Why may a healing crisis be provoked during fasting?

A

As the body stores significant amounts of toxins, fasting mobilises the toxins out of adipose tissue and into the bloodstream

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18
Q

What signs/symptoms suggest a fasting healing crisis?

A 
Nausea
Muscle/joint pain
Mucus
Furred tongue
Slow bowel movement
Spots/rashes
Headaches
Dizziness
Fatigue
Strong emotions
Body odour
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19
Q

How can the channels of elimination be supported to ensure toxins are optimally mobilised out of the body?

A

Adequate water intake
Good bile flow
Herbal teas
Enemas

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20
Q

Which herbal teas can support toxin elimination?

A 
Dandelion root
Globe artichoke
Barberry
Fennel
Nettle
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21
Q

What lifestyle interventions can be used to support toxin elimination?

A

Saunas

Epsom salt bath

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22
Q

What are the benefits of enemas?

A

Prevents reabsorption of toxins during a fast
Accelerates a fast for better results
Reduces cleansing reactions (headache, nausea, dizziness)

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23
Q

How are enemas easier to administer?

A

Submerged in warm bath

to allow abdominal muscles to relax

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24
Q

What are the benefits are veg broth fasting?

A

Ideal for those new to fasting/lower vitality
Provides minerals which balance and neutralise toxins
Alkalising
Supports cleansing via kidneys
Gentle on digestive system

25
Q

What are the benefits of the potatoes in the veg broth fast?

A

Potassium

C

26
Q

What are the benefits of the celery in the veg broth fast?

A

AO
C
B6
K

27
Q

What are the benefits of the carrots in the veg broth fast?

A

AO

Beta-carotene

28
Q

What are the benefits of the onions in the veg broth fast?

A

Improve immunity

Reduce inflammation

29
Q

What are the benefits of the garlic in the veg broth fast?

A

Blood purifier
Anti bacterial
Anti parasitic
AO

30
Q

How much veg broth should be consumed during a fast?

A

At least 1 litre

31
Q

How long should a veg broth fast last?

A

3-10 days

no solid food during

32
Q

What are the benefits of a juice fast?

A 
Alkalising
High nutrient density
Easily absorbed
Rich in AO and anti-inflammatory nutrients
Supports healing/regeneration
33
Q

In what situations are pure veg juices preferrable?

A

Signs of dysbiosis

digestive disturbance, candida, history of antibiotic use

34
Q

Who would a juice fast be suitable for?

A

Lowered vitality
Weak
Elderly

35
Q

What are the benefits of kale in a juice fast?

A 
A
C
K
Ca
Mg
AO
Fibre
36
Q

What are the benefits of parsley in a juice fast?

A 
C
K
Ca
Fe
Zn
37
Q

What are the benefits of beetroot in a juice fast?

A 
A
C
Folate
Ca
Fe
Mg
K
Betaine
38
Q

What are the benefits of cucumber in a juice fast?

A 
A
C
K
Folate
Ca
Mg
39
Q

When should veg juices and fruit juices be drunk?

A

Fruit juices - morning (cleansing)

Veg juices - afternoon (building)

40
Q

Which fruits/veg can be used in both fruit or veg juices?

A

Carrot
Apple
Cucumber
Ginger

41
Q

How should a juice fast be implemented?

A

One day fasts every week or fortnight

Build to 2-3 day fasts every month or two

42
Q

What should you do on a lemon fast?

A

Drink 6-12 glasses a day of water, freshly squeezed lemon, honey, cayenne pepper for up to 10 days

43
Q

Who shouldn’t undertake a lemon fast?

A

Metabolically impaired

On medication

44
Q

What else can you consume on a lemon fast?

A

Filtered water

Mild herbal tea

45
Q

What is involved in the One Day fast?

A

Focus on organic veg and fruit
Baked, steamed, stewed
One day each week or weekend

46
Q

What are the benefits of the One Day fast?

A

Easily digestible

Cleansing for the system

47
Q

In the One Day fast, do fruits/veg have to be lightly cooked?

A

Can be raw if gastric HCl is adequate

48
Q

In the One Day fast, what meals are most suitable in summer?

A

Salads

49
Q

In the One Day fast, what meals are most suitable in winter?

A

Vegetable broths

Soups

50
Q

What is the Mono fast?

A

Focuses on one type of food

51
Q

What are the benefits of the Mono fast?

A

Body is provided with energy but digestive system and liver are rested

52
Q

What can you eat on a Mono fast?

A

One type of fruit, veg or grain

53
Q

At what times is the general eating window in the 16:8 fasting method?

A

Noon to 8pm

54
Q

What are the benefits of IF?

A 
Protect and promote cellular function
Decreased oxidative stress
Enhanced immune function
Weight loss
Reduced risk of T2D
Protects against CV disease
Alertness/mental acuity
55
Q

How does IF help in weight loss?

A

Metabolic shift from using glycogen to using fat stores for energy
Reduced insulin production
Supports lipolysis
Decreases lipogenesis
Increased sensitivity to leptin (hormone controlling appetite)

56
Q

How does IF help in T2D?

A

Increases insulin sensitivity

57
Q

How does IF help protect against CV disease?

A

Decreases oxidative stress
Decreases RHR
Decreases blood pressure

58
Q

What are the neurological benefits of IF?

A

Increases alertness/mental acuity (due to ketone utilisation)
Increases BDNF to protect against oxidative and metabolic insults

Nutrition 1 (Semester II) (16 decks)

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