Your complete guide for a 7-day-fast!
- cedricpfeiffer3
- 5 days ago
- 8 min read
Fasting has a millennia-old tradition and is intended to cleanse your body, mind and soul. Therapeutic fasting is used by healthy people to start losing weight and for treating certain diseases. Fasting not only works on a medical level, but also on a psychological and spiritual level. These 3 dimensions together form an inseparable unit. Therefore, we can also speak of it as a "diet of the soul". The fasting person should devote themself to beautiful things such as music, books, nature and meditation and avoid excessive media consumption and daily stress.
Here are a few reasons why people try water fasting:
· religious or spiritual reasons
· to lose weight
· for “detoxing”
· for its health benefits
· preparing for a medical procedure
· the main reason why people try water fasting is to improve their health.
Who should not fast without supervision?
To make sure that you should be fasting, always consider contacting a doctor first. Here are some examples of people, who should not fast or at least get a doctors opinion first:
· People who are very overweight
· People with diagnosed depression
· People with type 1 or 2 diabetes mellitus or hepatitis
· People who have recently recovered from a serious illness
· People with duodenal or stomach ulcers
· Pregnant and lactating women
· People with certain heart, liver or kidney diseases
· People with Cancer
· Children
· Individuals with eating disorders
· People with an overactive thyroid
· People with addictions
Health Benefits of a fast
Now let’s talk about the good stuff. What are some of the impressive effects that fasting can have on you and your body:
- Autophagy
This is one of the most powerful points so I will explain it a little better. Autophagy is a process in which old parts of your cells are broken down and recycled (Source). Several animal studies suggest that autophagy may help protect against diseases like cancer, Alzheimer’s and heart disease (Source, Source, Source).
For example, autophagy may prevent damaged parts of your cells from accumulating, which is a risk factor for many forms of cancer. This may help prevent cancer cells from growing (12). Studies also show that autophagy may help extend life span (Source, Source, Source). Other effects that happen, some of them also being part of the cleansing process of autophagy:
- Repairment of neural Pathways - Decreasing of inflammation and risk of age-related degenerative diseases - Boosting of immune system - Muscle growth through increasing "human growth hormone" (HGH) - Discipline and awareness heightens - More time for introspection - Clearness of thoughts
How to do it?
Now we know why we should do a fast and if we should even do it. So how can we prepare and do a fast? If you are new to the whole thing I would propose a 7-day fast with one (green) smoothie first. After you have done that you can always increase the fasting days, the basis stays the same. If you consider a longer fast, you might have to add some nutrients to stay safe, so make sure to contact me or do it under medical supervision. Now lets get down to it:
So how can we prepare for the fasting?
To fast in a healthy responsible way we need to prepare for this period. By setting an intention for the fast you increase your motivation and strength to keep it up.
Eating a lot in the days before may sound intruiging, but it can create a burden for your body. That's why its perfect to start gently with a week long intermittent fasting regiment, so eating in a 8 hour window only. So experiment if you want to leave out the early breakfast or dinner. For me i love a break-fast at around 12 to finish up dinner at 8 p.m
Additionally we will reduce our intake on the preparation day and avoid solid foods on the second.
Make sure to avoid or at least highly reduce intake of the following:
Animal protein (e.g., meat, cheese, yogurt, milk)
→ Substitutes: Hummus- or vegetable-based spreads, plant-based "cheese,"
plant-based milk and yogurt
• Gluten-containing cereals (e.g., bread, pasta, wheat, spelt, etc.)
→ Substitutes: Potatoes, rice, legumes (beans, lentils, chickpeas), or
bread made from millet, rice, and buckwheat flour – bound with psyllium husks
(recipe in the recipe section)
• Hidden sugar (e.g., in jam or convenience foods)
→ Substitutes: Avoid completely if possible or sweeten only sparingly with erythritol
• Stimulants such as cigarettes, coffee, and alcohol
→ Substitutes: e.g., organic lupin coffee as a mild, stomach-friendly coffee substitute
Prepare yourself for the fast by buying/preparing a hot water bottle, some tea, maybe some fresh lemon and ginger. Make sure to plan your following days to avoid heavy work / exercise. A laxative or irrigator to perform a colon cleansing is also highly recommended. Umeboshi (a fermented apricot) can be a great and easygoing alternative to clear out the colon. You can find it in Health-Food stores or asian food store It can be used during the fast too, i will explain more in a second. A complete emptying of the colon is the best way to signal the body that from now on nothing more is to be expected and the digestive system adjusts to it all the faster. This is important in order to get into the state of "ketosis" as quickly as possible, in which the body uses its own fat reserves to feed itself and the feeling of hunger disappears.
To begin our fast we will eat a veggie broth as the last meal.
One Smoothie a day.
Especially if you are new to fasting it can be good to go for one glass (approx. 200 ml) of smoothie every day. It should be a green smoothie, naturally sugar-free (including no agave or pear syrup, coconut sugar, etc.) and without bananas. Green smoothies have many health benefits: They provide you with valuable micronutrients, are easy to digest, and support your detoxification process in a gentle way.
A special bonus: The chlorophyll contained in the green herbs can significantly reduce the body odor that occasionally occurs during fasting.
This is not only good for you – but also for those around you.
The Alkaline Broth
Enjoy a bowl (approx. 300/400 ml) of alkaline broth once a day. The alkaline broth
consists of vegetables that have been boiled well and for a long time (at least 1 hour, preferably 2 hours).
Of course, it makes sense to prepare a larger batch for several days and store it in the refrigerator.
Strain the soup and discard the vegetables.
The alkaline (and low-carbohydrate) vegetables it contains (root vegetables in particular are often alkaline) move the body's balance from an acidic to an alkaline state.
Important: The soup must not contain salt (no ready-made soup seasoning) or oil.
Important: Make this meal a small ceremony. Set your dining table beautifully and invitingly, perhaps with a candle or flowers. Use high-quality plates, beautiful cutlery, and a nice napkin. Sit down without the TV or cell phone and indulge in a delicious meal.
The first day
Establish a morning / daily routine that you can keep up for the next days, maybe its something like: A good cup of tea followed by stretching or yoga. Journaling can also be a good habit as it has lots of benefits and can be part of a new routine even after the fast. Now prepare some time for the colon cleanse and follow the instructions on the packaging carefully. Before / after this is done its recommended to go for a walk in nature. Today and tomorrow you will most likely feel a lack of energy so always keep your focus on relaxing.
Remember to drink lots of water / tea. At least 2 liters are recommended. Recommendation is to use high quality bottled spring water. It is advisable to stimulate the organs with teas and encourage them to function properly. The liver, kidneys, and intestines, in particular, can be gently stimulated, which is best achieved with herbal teas (e.g. Alkaline Fasting Tea or Alkaline Herbal Tea). Fruit teas should never be consumed to avoid irritating the stomach with acid.
Be aware that the first days are the hardest and keep your eyes on the following symptoms that may occour. Effects of a so called healing/fasting crisis are:
· Lack of concentration / energy
· Body aches
· Headache
· Dizziness / nausea
· Sweats
· Irritability
· Depressive mood
· Sleeping problems
· Skin irritations
If you want to avoid/minimize the fasting crisis, you can take preventative measures before the fasting period. Your detoxification symptoms will be significantly milder if you have been on a vegan and alkaline-excess diet for a period of about a week (the longer the better), make sure you get enough exercise and drink a lot of water. Since caffeine and nicotine withdrawal in particular lead to unpleasant detoxification symptoms, I recommend that you avoid coffee a few days beforehand and gradually approach your body to fasting, because an overly acidic organism can lead to worse fasting crisis.
If you are still going trough these symptoms remember that these are actually a really good sign. Ultimately, it is a sign that the cleansing process of your organism is in full effect and your organs are detoxifying at full speed! That's why you shouldn't break off the fast at this point, because the worst is usually over.
As a thank you, your body will reward you with energy, health and well-being after the fasting. For most fasting people, a general feeling of well-being sets in from about the third to fifth day, so immediately after the fasting crisis. There is a significant improvement in the mood and lightness. The mind becomes clearer, perception more intense. No more signs of exhaustion!
Days 2- 3
On days 2 and 3 of your fast, your body is now on coming to the highest detoxification and fat burning rate.
Authophagy is in full effect meaning your body destroys old, damaged cells to create new ones. Neural pathways are being repaired and inflammation in your body is reduced. Ketosis is setting in and therefore causing a drop in hunger feelings.
Always remember these amazing effects if you find yourself struggling or wanting to eat. Stay strong with me. You can do it! Your whole system will thank you.
So, continue your morning routine. Make sure to still avoid heavy work. You are now ready for longer walks or yoga session. Make sure to get into nature if possible and practice meditation.
Days 3-7
Continue eating/drinking your smoothie and the broth!
Of course you have the option to leave out the smoothie and go full on water-fast.
On the last day of the fast you can also puree the broth and enjoy this soup, preparing your body for the breaking of the fast
Day 7 (Breaking the fast and build-up)
Break your fast with an Apple (or other fruits). The apple symbolizes wholesome nutrition and is also a good starting point, because the acidity of the apple stimulates the formation of gastric juices and intestinal peristalsis (colon movement). Some combine breaking the fast with an apple meditation. After a week of fasting, it's not difficult to see the full power of life in an apple.
Days 8-14
Now continue to build up your eating with light and at best liquid foods in the first day Practice mindful eating and gratitude and set an intention for your future diet.
The build-up is at least as important as the days before and is an integral part of fasting. Now filling your body excessively can be a hard thing for your body and could cause a lot of problems. Take a few days to slowly increase your intake to your new regular
"Any fool can fast, but only a wise man can break a fast properly” – Bernhard Shaw
Your options for the next days range from vegetable soups to cooked vegetables, fruit, salads (without ready-made sauces) to rice dishes, boiled potatoes, grain soups (buckwheat, gluten-free oatmeal), compote, etc.
At best stick to a 16-8 intermittent fasting for now and keep out the animal products, sugars and salt as much as possible.
So that’s it, I hope you found this guide helpful. Contact me or ask in the comments in case of any questions. And also make sure to tell me how it worked for you! Enjoy your fast! Cedric