Popular Dietary Models - Fasting Flashcards
Fasting
Fasting: Abstinence from food for a specific time period.
* Purpose: The body uses a considerable amount of its energy digesting food. By fasting, energy can be redirected to self-healing.
* Types of fasting —there are various ways to fast including:
o Vegetable broth fasting.
o Juice fasting.
o Lemon water fasting.
o Intermittent fasting.
o Water fasting.
Benefits
The benefits of fasting:
* Improves overall emotional and physical well-being.
* Enhances cognition and mood.
* Helps weight loss including visceral adipose tissue.
* Normalises blood pressure.
* Improves blood lipid profiles.
* Improves glycaemic control.
* Reduces inflammation and oxidative stress.
* Promotes healthy ageing.
Contraindications
Contraindications for fasting:
* Pregnancy and breastfeeding.
* Infants.
* Severe liver, heart or kidney disease.
* Emaciation and debility.
* Eating disorders (e.g. anorexia nervosa).
* Prescription / recreational drugs.
* Adrenal exhaustion.
* Diabetes only under supervision.
* All fasts over 48 hours should be supervised by a naturopath.
Guidance
The following guidance should be noted.
* Reduced calorie intake can lead to cold intolerance. Keep warm, take warm baths.
* Fasting days should be relaxing days: enjoy baths, stretching, deep breathing. Avoid high-intensity physical exertion.
* Periodic fasting should be incorporated as part of a healthy lifestyle routine.
* For best results carry out a six-week lead-in programme, particularly if it is the first time fasting.
Preparation
Preparing for a fast: It is important to transition from a normal diet to a fast, and from a fast to a normal diet.
* The longer the fast, the more important the transition phase.
* For shorter fasts, for those who fast regularly and for those already on a healthy diet, preparation time can be shorter.
Three days before the fast:
* Consume mainly vegetables (steamed) and salads, stay hydrated.
* Avoid meat, dairy, sugar, caffeine, alcohol.
* For those new to fasting and for longer fasts, a longer lead-in phase is recommended.
6 week clean / preparation
To maximise benefits from fasting and minimise the risk of a healing crisis, the system should be progressively cleansed and alkalised over six weeks.
* Week 1 –No alcohol.
* Week 2 –No caffeine, alcohol.
* Week 3 –No meat, alcohol and caffeine.
* Week 4 –No dairy, meat, alcohol, caffeine.
* Week 5 –No wheat, dairy, meat, alcohol, caffeine.
* Week 6 –No sugar, wheat, dairy, meat, alcohol, caffeine.
* During this time increase intake of alkalising fruits and vegetables.
* Ensure adequate water intake.
Reintroducing foods after fasting:
Reintroducing foods after fasting:
* For three days after fasting start with easy-to-digest foods in small quantities (avoid overloading the system and congesting the liver).
* Begin with vegetable broths, vegetable juice, steamed vegetables and salads; then add whole rice.
* Eat slowly, chew thoroughly.
* Porridge is a good introduction for breakfast.
* Daily exercise incl. walking, yoga, Pilates.
* Return to normal eating after three days focusing on seasonal, organic, whole foods.
* Reduce food quantity, increase nutrient density instead.
Healing Crisis
As the body stores significant levels of toxins, fasting may provoke a ‘healing crisis’ as toxins mobilise out of adipose tissues and enter the bloodstream.
* Signs:
o Nausea, muscle and joint pain, mucus (colds), furred tongue, slow bowel movement, spots, rashes, headaches, dizziness, strong emotions, fatigue, body odour, darker urine.
* Effects soon pass as toxins are metabolised and eliminated.
* The more toxic (acidic) the system the greater the crisis, therefore alkalise the system beforehand (fasting preparation).
Elimination and Toxins
With increased mobilisation of toxins, it is important that the channels of elimination are functioning optimally.
* Adequate fluid intake must be maintained to support the removal of wastes via kidneys, support the production of bile and bowel function. Whenever dizzy —drink and / or take an enema.
* Good bile flow is vital to carry away the products of detoxification.
* Herbal teas e.g. dandelion root, globe artichoke and barberry support this process (ideally include as part of the fasting preparation —the herbs have bitter properties so tend to stimulate appetite).
Enemas: supporting channels of elimination
Supporting channels of elimination:
* Enemas can be particularly effective in immediately evacuating the bowels and aiding removal of detoxified products.
* Prevents re-absorption of toxins during a fast.
* Accelerates a fast for better results.
* Reduces cleansing reactions (e.g. headache, nausea, dizziness).
* Enemas are easier to administer while submerged in a warm bath, as the abdominal muscles are able to relax.
Enema: injection of water into the rectum to stimulate the bowel to empty.
