The recovery days after fasting ...are similar to the relief days.

During fasting, we fed from our nutrient reserves in the cells, while our digestive organs were busy with self-cleansing and regeneration.

Now the digestive functions come to the fore again, as we gradually start eating more solid food again. Allow yourself at least three, or better still five, days to rebuild your diet after a 7-10 day fast. It takes about a week for your digestive power to be fully restored.

During fasting, the body's metabolic state also changes—energy consumption is reduced, while autophagy, the purification of cells, runs at full speed.

It is important to gradually increase your calorie intake during the build-up phase so that your metabolic rate can slowly return to "normal." This is important in order to avoid the yo-yo effect.

Ideally, you should break your fast at lunchtime or in the early afternoon. An apple—raw or cooked—or a baked potato without salt tastes simply heavenly after days of fasting.
In the evening, have a bowl of clear soup.

 

Important principles for the setup days:

  • Continue to drink enough between meals!
    1.5 to 2 liters of water, infused water, and lightly brewed herbal teas
  • Continue to treat yourself to a little rest (20 min. liver wrap).
  • Remember the benefits of exercising in the fresh air and make sure to schedule regular time for it in your daily routine!
  • Take your time when eating – chew each bite thoroughly and mix it with saliva (at least 20 times) – use a chewing trainer if necessary.
  • Start with small portions, gradually increase portion size
  • Do not drink anything during meals
  • Take breaks between meals (at least 4 hours)
  • The saying "less is more" still applies!
  • Easily digestible vegetables and fruit from the region, organic if possible
  • Initially, avoid raw foods and opt for steamed or lightly cooked foods (e.g., baked apples).
  • use salt sparingly
  • Keep your hands off sugar
  • Instead, season with ideally fresh herbs (except chives), sprouts and shoots, honey, fruit, and fruit syrup in moderation.
  • Use high-quality cold-pressed vegetable oils (flaxseed oil, hemp oil, walnut oil) daily – one tablespoon.
  • If possible, continue to avoid alcohol, coffee, and nicotine, or consume them in greatly reduced quantities.
  • Prefer old bread made from finely ground wholemeal flour (no coarse-ground bread).
  • Avoid processed foods, ready-made products, and sweets.
  • Gradually reduce bitter water and discontinue use
    (Gradually reduce the amount or drink the same dosage on days 1, 3, and, if necessary, 5 of the build-up phase).
  • Instead, drink a glass of warm water (possibly with lemon juice or a dash of apple cider vinegar) on an empty stomach in the morning to aid digestion.
  • During the recovery days, pamper your digestive organs with a daily abdominal massage.
  • Don't overestimate slip-ups and instead of feeling guilty, move on with the attitude "Every new day is good for a fresh start."
  • Self-praise isn't a bad thing—recognize what you've already achieved!

Good luck and enjoy many delightful moments!