For many, the fasting period is not only a spiritual practice but also a serious test for the body, and an improperly composed diet can lead to deficiencies, weakness, and even deterioration of health. Anna Parkhomenko, a doctor-dietitian and nutritionist, told UNN journalist more about how to eat during fasting without harming oneself.
Details
During fasting, it is important not just to exclude animal products, but to properly replace them. The diet should remain complete, regular, and varied, otherwise the body will quickly react with fatigue and lack of nutrients.
You should eat regularly: three times a day or more often if you feel hungry. It is important to eat sufficient portions until you feel comfortably full and not to leave the table hungry. You can focus on the principle of the "Healthy Eating Plate": half of the plate is vegetables and fruits, a quarter is complex carbohydrates, and another quarter is plant-based protein. At the same time, this division is conditional during fasting, because cereals or legumes can also be a source of protein
Special attention should be paid to proteins, as they are most often lacking during fasting. It is important to combine different plant products to get a full set of amino acids, as this will help avoid exhaustion of the body.
It is recommended to combine legumes and cereals on one plate: for example, lentils with buckwheat or chickpeas with millet. This way the body gets the necessary amino acids. You should also choose whole foods, such as whole grains - they contain more vitamins and are more filling. And do not forget to add plant fats to your diet: nuts, seeds, avocado, hummus or vegetable oils
Another key component of healthy fasting is the variety of foods. The diet should not be limited to just cereals or vegetables: the wider the choice of products, the lower the risk of deficiencies.
The menu should include legumes, tofu, soy products, green peas, as well as nuts and seeds. Vegetables, fruits and berries are no less important - both fresh and frozen. Additionally, you can use plant-based milk enriched with calcium. And do not forget about iodized salt to prevent iodine deficiency
Despite the benefits of fasting, it is not suitable for everyone, and in some cases, such restrictions can even harm health. This is especially true for people with certain conditions or increased body needs.
People with exacerbation of chronic diseases, pregnant women, breastfeeding women, and children should refrain from fasting." It is also not recommended for people with vitamin deficiencies, eating disorders, or those recovering from surgery. In any case, it is better to consult a doctor before starting to fast
Also, to avoid weakness, it is important to maintain a balance between nutrition, rest, and physical activity. Often, exhaustion is the main cause of poor health. Therefore, you should adapt your lifestyle to the new regimen.
To maintain energy, it is necessary to eat regularly and not reduce portions. It is important to consume enough complex carbohydrates and not overload yourself with intense workouts. Sleep should last 7-9 hours, and rest should be regular. The best recovery for the brain is even simple "doing nothing"
Most often, problems during fasting arise due to extremes, says the doctor. People either restrict themselves too strictly, or do not compensate for the lack of animal products, which ultimately leads to breakdowns and overeating.
Strict prohibitions create internal tension and increase the risk of overeating. It is important to honestly answer yourself whether you are ready for such restrictions. If not, you can adapt the fast to yourself or even refuse it. Taking care of your health is not a weakness, but a conscious choice
The doctor says that the main principle of fasting is not perfection, but balance. You should not strive to follow all the rules 100%. Much more important is stability and self-care.
It is enough to eat "well enough" most days. There is no need to go to extremes or fanaticism. It is important to be sensitive and lenient with yourself. This is the basis of a healthy approach to nutrition during fasting - noted Anna Parkhomenko.
ATTENTION! The material is for informational purposes only. If you are concerned about health problems, consult a doctor.
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