Fasting is a method to stimulate the internal potential of the human body, so as to achieve the effect of treating diseases, strengthening the body, detoxifying and slimming.
First, the early stage of fasting
Secondly, you need to be physically prepared to fast. Seven days before fasting, we should reduce food in a planned way and gradually transition our daily diet to light food, vegetables and fruits. People who drink should stop drinking two or three weeks before fasting; Smokers should quit smoking two or three weeks before fasting. People who have a lot of entertainment on weekdays should put off all entertainment in advance to avoid eating and drinking. Only by making good physical preparations can we adapt quickly after entering the fasting period.
If you have cavities, you need treatment before fasting. Because fasting has no effect on tooth decay. Therefore, it is not convenient to see a doctor when the tooth decay hurts on an empty stomach.
Before an empty stomach, it is best to drive a worm to your body. If the eggs are left in the intestine, the ascaris in the intestine will not get nutrition during fasting, and it is easy to climb into the mouth along the esophagus. Therefore, before fasting, we must first expel worms and prepare insect repellent drugs, and take them once or twice before fasting to help remove roundworms and pinworms from the body.
Every morning and evening, you can also take laxatives with warm boiled water, such as 20 ml of physiological salt, to promote defecation in the human body. According to the number of stools every day, the dosage of physiological salt can be adjusted appropriately.
During fasting, it is advisable to keep the stool 2 ~ 3 times a day. If you have too many stools, you can reduce or stop taking physiological salt. If you still feel that your stool is blocked after taking 20 ml of physiological salt every time, you can gradually increase the dose of physiological salt. People with severe constipation can prepare kaisailu or enema tools.
If possible, it is best to take a cold bath at home in advance, or wipe your body with cold water every day for 3 weeks before fasting. Because in the process of fasting, the skin blood vessels of the human body will contract. At this time, you must not take a hot bath, otherwise it will dilate blood vessels and easily cause cerebral anemia. At the same time, the body will detoxify on an empty stomach, and the sweat that excretes toxins must be wiped off, so it is necessary to wipe the body with cold water on an empty stomach. Taking a cold bath or wiping your body with cold water in advance can avoid the discomfort of wiping your body with cold water on an empty stomach.
Because fasting usually takes at least 1 ~ 7 days in a row, it is best to arrange fasting time on weekends, holidays, or those days when annual leave is taken every year. If you are busy at work and have no time, don't stop eating easily.
Finally, we should grasp the time of fasting. Fasting requires doing what you can, not as long as possible. People who fast for the first time or infrequently should not choose to fast for too long. It is best to start from 1 ~ 2 days and gradually transition to 3 days, 5 days, 7 days and 10 days. /kloc-Fasting within 0/0 days can be done at home. If the fasting time exceeds 10 days, then don't try it at home easily. It is best to go to a professional fasting institution or health care center.
Second, the end of fasting (resumption of eating)
Feeding again is more important than fasting.
Fasting can help us get rid of the garbage in our bodies, detoxify and beautify our skin, and improve our immunity, but it is easy for us to overlook an important detail in the later stage, which will not only make our previous efforts get twice the result with half the effort, but also make it a waste, that is, eating again.
1. The effect of fasting depends on whether the re-feeding is done well.
As the saying goes, "it is easy to break grain, but it is difficult to eat again." People who try to stop eating for the first time usually find it difficult to overcome the obstacles to resuming eating. Some people even start to eat and drink when their bodies have not fully recovered after fasting, resulting in a series of problems such as diarrhea, flatulence and stomachache.
We know that fasting is to expel garbage and toxins from the body, help regulate the body and achieve physical and mental health and balance. Through fasting, all internal organs and some damaged tissues of human body can be improved and repaired, and during fasting, the gastrointestinal digestive system is almost in a state of semi-rest or rest. Therefore, once the diet is restored, it is necessary to gradually awaken the stomach and let the stomach adapt to the diet again. If you start to eat and drink on an empty stomach, your stomach will suddenly overload at rest, just like a person who has never worked is suddenly given a lot of stressful work. When it is difficult to adapt, the energy system will be forced to work overtime, and the result will be particularly fragile.
Eating and drinking during the resumption of trading is particularly easy to hurt the stomach. Another reason is that during fasting, because the body stops eating solid foods rich in protein, fat and carbohydrates, the stomach has no digestive demand for these foods. Therefore, the digestive enzymes responsible for digesting protein, fat, carbohydrates and other digestive enzymes that help to break down food into small molecules will be greatly reduced. During the resumption of eating, the digestive enzymes in the human body are still insufficient. In this case, if a large number of foods with high fat, high sugar and high protein are eaten immediately, it will be difficult for the human body to digest and absorb these foods, so all of them will be converted into fat and stored in the fat bank of the human body again.
In addition, during fasting, while defecating, the human body will also expel most of the old intestinal mucosa. At this time, it takes some time for the intestine to secrete new mucosa to protect the intestine. Therefore, if the intestines are not fully recovered during the process of resuming eating, a large amount of meat will be eaten, and the toxins produced by meat fermentation in the intestines will directly contact with the intestines that have not been protected by mucous membranes, so that the toxins can easily enter the human blood, and then enter the internal organs and tissues of the human body through the blood circulation system, causing damage to the body tissues and even causing diseases in severe cases. On the contrary, eating a lot of vegetables and fruits during the resumption of eating can not only clean the intestines, but also stimulate the secretion of intestinal mucosa and protect the intestines.
Because fasting can promote the burning of fat in the body, help the human body to re-regulate the metabolic system, and have a good weight loss effect. After fasting, if the feeding is done well, not only will the weight continue to drop, but the skin will also become smooth and delicate. But if you eat a lot at this time, the detoxification effect of your body will be greatly reduced.
Fasting is easier than eating again. Some people not only can't get health care effect after fasting, but also hurt their health and health. The main reason is that they didn't do a good job of supplementary feeding. In the process of resuming eating, the human body is very prone to overeating because of hunger, and the food cannot be digested, causing abdominal distension, stomach pain, diarrhea, injury to the stomach and intestines, leading to the failure of fasting.
2. Control your appetite, and you are half successful.
During the resumption of eating, you must never overeat. After fasting, although your appetite may be very strong and difficult to control, for the effect and health of fasting, you still need to force yourself to control your appetite and gradually increase your food intake.
So, how can we effectively control our appetite? In fact, in Chinese medicine, there are many methods worth trying.
Chinese medicine believes that there are several acupoints on human auricle connected with the center of appetite control in human brain. Therefore, after fasting, pressing and stimulating these acupoints regularly every day during the period of resuming fasting will help to control appetite and consolidate the effect of fasting.
Step 1: A person has a hunger sensation point on the left and right auricles (the reflex area of the stomach in the auricular point, the end of the helix foot). Pressing the hunger points of the left and right ears with the index finger three times a day in the morning, middle and evening is helpful to relieve hunger. Each pressing time is 1 ~ 2 minutes. People with a particularly strong sense of hunger and a particularly large appetite can appropriately increase the number of presses and extend the pressing time.
People feel hungry because the stomach and intestines send a signal of "I'm hungry" to the hypothalamus, which controls appetite in the brain. At this time people will have a desire to eat. Pressing the hunger point on the ear can prevent the stomach from transmitting hunger signals to the hypothalamus, thus helping to control the hunger of the human body.
Step 2: There is an endocrine point on the left and right auricles (located at the bottom of the concha cavity). Hold the endocrine acupoints on the left and right ears with your thumb and forefinger's fingertips three times a day, 1 ~ 2 minutes. If you have a particularly strong desire to eat, you can appropriately increase the number of presses and extend the time.
Sometimes, people overeat not because of hunger, but because of stress. For example, when you are nervous, depressed and upset, you are particularly prone to overeating. Pressing Shenmen point (just below the bifurcation of the upper and lower feet of the helix in the triangular fossa) is helpful to calm the body and mind, relieve the tension of the human body, thus relaxing the nerves that stimulate appetite and avoiding overeating under pressure.
The same is true of repeated eating. Eating again is also easy to cause pressure on the human body, leading to an increase in human desire and demand for food. Therefore, pressing Shenmen regularly during the resumption of eating can effectively relieve the pressure brought by the resumption of eating, thus helping the human body control its appetite.
Step 3: There is an endocrine point on the auricle of the left and right ear. Tap the left and right endocrine points 60 times with your index finger, three times a day in the morning, middle and evening. People with a particularly strong sense of hunger can increase the number of acupoints.
Because hunger is also related to a hormone produced by the human body, which will cause hunger in the human body. Pressing the endocrine point can prompt the hypothalamus to send a signal, inhibit the production of this hormone, and promote the secretion of another hormone that can make the human body feel full.
In addition to massaging acupoints, there are several ways to help relieve hunger when eating and help control appetite.
Drink a glass of water before you want to eat.
Water can help prop up the stomach space, relieve the hunger of the human body, and thus alleviate the urge to eat. Fasten your belt and move your limbs.
Fastening the belt can increase the pressure on the abdomen and reduce the space in the stomach. Moving limbs, such as stretching and kicking, helps to divert attention and ease the desire to eat.
Increase the pressure of life
Proper stress can promote the secretion of sympathetic hormones in the brain, which can effectively suppress appetite and promote fat burning in the human body. Therefore, in the process of resuming eating, try to find something for yourself to do, make the daily schedule more substantial, help the human body forget hunger, reduce the desire to eat, and consolidate the effect of losing weight.
Have a cup of coffee or green tea.
If you really can't control your appetite, you can choose to drink a cup of coffee or green tea. Because coffee contains caffeine; Green tea contains catechins and tea polyphenols, which can promote human metabolism, increase human heat production, and help control diet and lose weight.
Eat some fruit or sugar before meals.
During the resumption of eating, it is not advisable to overeat every meal. In order to avoid eating too much, you can eat a little fruit or sugar before meals, which will help to increase satiety, reduce appetite and avoid eating too much at dinner.
Finally, we need to remind everyone that in the process of restoring diet, we should try to avoid eating peanuts, melon seeds, cashews, walnuts and other foods, and try not to drink alcohol and sugary drinks. When eating every meal, you can eat soup first, then vegetables, and finally meat and rice, and you must chew slowly in the process of eating to avoid wolfing down. Step 3: Eat again step by step.
Generally speaking, the cycle of resuming eating is the same as that of fasting. For example, if you stop eating for 3 days, then you will resume eating for 3 days; If fasting lasts 1 day, re-feeding is 1 ~ 2 days. The longer it takes to resume eating, the better the effect of fasting, and the more stable and lasting the benefits gained through fasting.
Re-feeding must start with light food and proceed step by step.
Next, let's take the 7-day resumption period as an example to see how to arrange diet and life during the resumption period:
Re-feeding stage 1
1 stage (1 ~ 3 days), diet from thin to dry, from soft to hard, from less to more, from simple to complex. Drink plenty of water, eat lightly and go to bed early. Eat 3-5 minutes full every meal. Because the internal organs of the human body are in a fragile state at this time, it is advisable to be calm and vegetarian, and try to avoid salt, sugar, oil, milk, drinks, meat, fried barbecue and other foods. You can drink fruit and vegetable juice or clear soup, such as apple juice, watermelon juice, brown rice soup, mung bean soup, red bean soup, soybean milk, yogurt and so on. And you can gradually increase the concentration and weight of the diet, so that the stomach that becomes fragile on an empty stomach can gradually adapt.
The second stage of re-feeding
In the second stage (3-5 days), continue to eat the diet of the first stage. Eat 5 ~ 7 minutes full every meal. You can eat a little salt and sugar. Because sodium salt can make the water in the human body stay, it is easy to hurt the throat and cause edema, while sugar is easy to hurt the liver, so it is not advisable to eat more. You can eat some semi-liquid high-fiber fruits and vegetables, such as sweet potato porridge, steamed brown rice, millet porridge, oatmeal, mushrooms and steamed sweet potatoes. Sweet potato can effectively promote intestinal peristalsis, and it is a good detoxification food, which can be eaten after steaming.
Restatement stage 3
In the third stage (5 ~ 7 days), you can eat not only the food in the first and second stages, but also some hard food. Eat 8 points full for every meal. However, when eating hard food, you must chew slowly. Diet should still be less oil, less salt and less sugar, and avoid eating greasy, spicy and irritating condiments and foods, so as not to cause gastrointestinal discomfort; Don't eat barbecue and fried food, because these foods are not easy to digest. Don't eat all kinds of processed foods and drinks containing additives, because the additives in these foods will become toxins after entering the human body. Eat less meat, eat more sweet potatoes, brown rice, oats, barley, millet, carrots, vegetables and fruits, drink more water and go to bed early.
During the resumption of eating, the cooking of food should be as simple as possible, the seasoning should be light, the diet should not be too hot or too hard, and every meal should be eaten as little as possible. When you start eating again, don't eat foods high in crude fiber.
Experts suggest that during the resumption of eating, you can eat the following foods appropriately, first try to eat as little as possible, and then increase the amount one after another.
Porphyra: Rich in vitamins A and B, dietary fiber and minerals, it helps to expel toxins and excess water from the body.
Sesame: rich in linoleic acid, it can remove cholesterol from blood vessel wall and promote metabolism.
Banana: low in fat and rich in potassium, it can not only increase satiety, but also control calorie intake. Apple: rich in malic acid and calcium, it can promote metabolism, reduce subcutaneous fat and help improve edema symptoms.
Red beans: contain alkaline acid, which can stimulate intestinal peristalsis, promote urination and defecation, improve constipation and reduce fat.
Papaya: It contains protein-decomposing enzyme and pectin, which helps to detoxify and remove subcutaneous fat.
Watermelon: Although sweet, the sugar content is actually not high, and it has diuretic effect, which helps to expel toxins and excess water from the body.
Eggs: rich in vitamin B 1, vitamin B2 and other basic nutrients needed by the human body, and help to reduce fat.
Grapefruit: It is extremely low in calories and rich in potassium, which helps to enhance satiety and reduce the accumulation of subcutaneous fat and water in the body.
Amorphophallus konjac: no fat, rich in dietary fiber, can improve lymphatic circulation and eliminate edema symptoms.
Spinach: It can promote blood circulation and balance metabolism.
Celery: rich in calcium and potassium, it helps to supplement calcium and excrete excess water in the body.
Peanut: Rich in vitamins and high-quality protein.
Finally, dieters with weak constitution, dieters with acidic constitution, dieters with malnutrition or dieters who used to take a lot of western medicine can continue to take nutritional products such as rice germ enzyme and spirulina enzyme to supplement their constitution and help them change their constitution.
4. Possible problems in food recovery.
During the resumption of eating, the amount of food must be moderate, and a small amount of meals should be taken every day to gradually adapt the stomach. In addition, after fasting and detoxification, the pH value of the body will change and it will become more fond of eating vegetables. At this time, the human body has a smooth blood flow and a strong appetite. You can eat more sweet potatoes, brown rice, vegetables, fruits and other foods.
However, after fasting, the amount of gastric acid secreted by the human body will decrease. During the resumption of eating, there is not enough stomach acid to help digest food, so eating less at this time is not suitable for eating more, and eating more is easy to hurt the stomach. If you can't control your diet, you will usually suffer from stomach problems, such as gastroptosis, after fasting for one or two months.
Overeating during the resumption of eating is also prone to chest tightness, chest pain, stomach pain and abdominal distension, severe diarrhea and other symptoms. At this time, it is necessary to strictly control the amount of food, and the diet must be based on light, soft and rotten liquid food; If the situation is serious, you even need to see a doctor.
Some people may have mild diarrhea during the resumption of eating. Mild diarrhea usually has two reasons. First, it is not suitable for diet; The second is due to the excretion of toxin mucus in the body. Therefore, mild diarrhea is a normal reaction of the body, and there is no need to take injections or continue fasting. Usually it will recover naturally after a few days.
Constipation may also occur during refeeding. At this time, you can eat some cooked bananas and drink some honey water. (Note that bananas must be cooked, not undercooked. Because immature bananas contain tannic acid, tannic acid is a astringent substance that will aggravate the symptoms of constipation. Only ripe bananas have laxative effect. Honey water helps to moisten intestines and detoxify.
In order to reduce fat and consolidate the effect of fasting, acupoint massage can be supplemented appropriately during the resumption of eating.
There is a epigastric point (2/3 at the foot of the helix) on the auricle of the left and right ear. Tap the stomach meridian points of the left and right ears with your little finger three times a day in the morning, middle and evening, which is helpful to reduce the accumulation of abdominal fat. Acupoint 60 times at a time. People on an empty stomach can appropriately increase the number of knocks according to their own situation.
Because when restoring food, people sometimes inevitably feel flatulence and indigestion, and these symptoms may also cause abdominal fat accumulation. Beating and stimulating the stomach can improve the activity of digestive hormones in the human body, enhance the digestive ability of the human body and help decompose excess fat in the body.
In addition, when eating is resumed, the body's resistance is relatively poor because its physical strength has not fully recovered. Therefore, if you want to take a shower and wash your hair during this period, you must use hot water, dry it with a dry towel immediately after washing your head, and keep warm to avoid colds and headaches. At the same time, avoid strenuous exercise.
Once you resume eating after fasting, your body will store more and more fat. If you can't control your appetite properly, control your diet and overeat, it will easily hurt your health.
The choice of fasting must be considered from the perspective of health. Fasting should be carried out regularly and in a planned way. Never take fasting as a means to lose weight blindly. If so, fasting is not only useless, but harmful.