How to properly break a fast without harming your health
Kyiv • UNN
Nutritionist Oleh Shvets advises gradually reintroducing animal products and limiting alcohol. The diet should be based on vegetables, and the transition should last up to two days.
After prolonged dietary restrictions, a sharp transition to a normal diet can be stressful for the body, and that is why doctors advise to break the fast gradually and thoughtfully. Oleg Shvets, president of the Association of Dietitians of Ukraine, head of the Department of Public Health and Nutrition at NUBiP of Ukraine, told UNN journalist more about how to do this safely and without harm to digestion.
Details
After the fast, the main thing is not to go to extremes and not to overeat, says the expert. The body, which has been working in a restricted mode for some time, needs a smooth return to normal eating. This is especially true on holidays, when the table is full of various dishes.
When you had dietary restrictions, all restrictions should not suddenly disappear. Unreasonable total omnivorousness, which is not limited by the amount of food, can harm. Breaking the fast is not about consumption records. It should be a gradual transition to a balanced diet.
According to the nutritionist, special attention should be paid to the composition of the holiday table. Despite traditions, many Easter dishes are quite heavy for the stomach, and therefore nutritionists advise to maintain a balance between plant and animal food.
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Most of the diet, approximately 70-75%, should consist of plant-based food, and only 25-30% of animal-based food. Easter dishes are not ideal in terms of benefits, and sausages, pastries, and baked ham are fatty products that should be eaten very sparingly. It is better to just taste, but not to overeat.
In addition, the expert emphasizes that in the first days after the fast, it is worth giving preference to light products, and heavy dishes should be introduced very gradually.
A small piece of paska, one egg, a little meat, and that's enough. It is better to make the basis of the diet from vegetables, for example: radishes, salads, fermented products. It is better to season them with yogurt or low-fat sour cream, not mayonnaise, and it is important that there are fewer calories and more fiber on the plate.
No less important is the eating regimen. Holiday feasts should not turn into continuous eating, and it is important to eat slowly, consciously, and take breaks.
The meal itself should be reasonable, that is, not to eat quickly until discomfort, but to eat slowly. It should be not only food, but also communication, activities. Continuous consumption of food for several hours is, of course, a mistake.
The doctor also advises paying special attention to drinks, as they can also significantly affect well-being after fasting. The best choice, of course, is plain water or unsweetened drinks.
It is desirable that drinks are calorie-free and non-alcoholic. Water is the best option. If it is compotes or fruit drinks, they should be minimally sweet. It is better to drink tea and coffee without sugar, and alcohol should be limited as much as possible.
According to the expert, returning to a normal diet does not take much time. If you follow simple rules, the body adapts quite quickly.
Usually, one or two days are enough to return to a normal diet. But provided that the person does not overeat and does not abuse heavy food. It should be a smooth transition, not a sharp load on the body.
At the same time, there are signals that indicate an incorrect exit from the fast. They are primarily related to impaired digestive system function, and they should not be ignored.
Nausea, heaviness in the abdomen, bloating, constipation or diarrhea are symptoms that indicate that the body is not coping. In this case, you should review your diet and reduce the load.