Lent will begin on February 27 and will last until April 15. Those who follow it will have to change their diet for almost seven weeks. We figure out how not to harm health in this stressful situation for the body. Our consultant is a rehabilitation physician, candidate of psychological sciences, specialist in traditional health improvement systems Sergey Agapkin.
February 26 2017
First of all, ask yourself the question: why are you going to fast? Many people mistakenly perceive fasting as a miracle diet that will help you lose weight and improve your health. If you feel the same way, it is not worth starting, it will not be useful. The second important point is to assess your health status. Fasting implies severe restrictions on food that a weakened body cannot withstand. Therefore, fasting is contraindicated for people with various diseases, lowered immunity, the elderly, children and pregnant women.
Compensation law
But even if you are completely healthy, be smart about it. Enter fasting gently, preparing the digestive system in advance by gradually eliminating heavy foods. Shrovetide week is ideal for this – you can no longer eat meat, but you can still eat eggs. And remember to compensate for nutrients that will cease to enter the body after giving up meat, poultry, eggs and dairy products. Deficiency of protein, vitamins and trace elements can cause weakness and irritability, lead to anemia, memory impairment, vision. The body will compensate for this deficiency not with the quality, but with the amount of food, a constant feeling of hunger will appear. If you quench it with cereals, pasta and other foods containing a large amount of carbohydrates, there is a risk of gaining extra pounds.
Everything is good
To prevent all this from happening, it is important to monitor the diet. Food should be simple, but varied, you don’t need to sit only on buckwheat for a month and a half. Include soy foods, nuts, beans, lentils and other legumes in the menu – they will make up for the lack of protein that comes into the body with meat and fish. Eat vegetables, fruits, drink herbal teas and berry teas. But products alone cannot be dispensed with, they do not contain sufficient amounts of nutrients. Of course, the body can store supplies and use them as needed. But, for example, it is impossible to accumulate vitamin B12, and it is involved in all vital processes, from the formation of bones to strengthening the nervous system. Therefore, during this period it is necessary to take vitamin complexes.
Easy exit
During fasting, the body gets used to light plant foods, which are quickly absorbed and do not require large amounts of gastric juice and enzymes. Accustomed to working at the lowest cost, the digestive system is not ready to be immediately loaded with heavy foods. An abundant feast after a long abstinence can turn into an attack of pancreatitis. Therefore, it is also necessary to leave the post correctly.
No matter how much you want to pounce on Easter cakes, eggs and juicy ham, keep your appetite in check. Start with a small portion of low-fat broth, make green salads with olive or flaxseed oil, all of which stimulate the secretion of gastric juice and prepare the digestive system for a new mode of work, avoiding overload and stress. Start with small portions, gradually increasing them. Protein food also needs to be introduced gradually – for example, on the first day, limit yourself to a piece of cake and one boiled egg, and you can enjoy meat in about a week.
Eating restrictions does not mean reducing calories. The daily norm – 1800-2000 kcal – should remain at the same level. Eat small meals 4-5 times a day to help withstand hunger.