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How to reintroduce food after not having eaten for a long time
Fasting has been practiced for many centuries, whether for health, spiritual renewal, or cultural tradition, and today it continues to attract attention for its powerful impact on the body and mind. While the act of abstaining from food can bring many benefits, the way we choose to break a fast is just as important as the fast itself.
BEYOND EMPTY PLATES: UNMASKING THE BEAUTY OF FASTING
With water available, most adults can survive 30 to 60 days without food; on the other hand, without water, survival drops to about 3 to 7 days, since dehydration is more life-threatening.
In the first 24 to 48 hours, the body uses the glycogen reserves for energy. Once glycogen stores are depleted, the body shifts to fat metabolism, a condition known as ketosis.
Extended fasting breaks down muscle protein to maintain its functioning.
Studies show that women can last on average 40% longer than men; however, it is very important to consider that survival without food or water should be done in the safest, controlled medical or religious context of fasting.
HOUSEKEEPING: BENEFITS OF FASTING
Fasting isn’t just about calorie restriction; it’s about metabolic switching.
Everyone needs a break from work, even our own digestive system, and this break can work miracles in our bodies.
- This process allows the body to clean out damaged cells. By stimulating autophagy, the body can reduce inflammation.
- Fasting is one of the best ways to lower insulin levels, encouraging fat burning and supporting weight loss.
- Fasting has been linked to improving focus and reducing risk factors of diseases like neurodegenerative diseases and cancer
WHAT COULD GO WRONG?
Ever heard of refeeding syndrome?
Refeeding syndrome is a potentially fatal shift in fluids and electrolytes that occurs when an individual who has been starving (fasting) or malnourished starts eating again, especially foods high in carbohydrates.
When you eat a large meal, especially carbohydrates, the body releases a massive surge of insulin, an “insulin spike,” which forces minerals like phosphorus, potassium, and magnesium out of the blood and into the cells. This could lead to cardiac arrhythmia, severe edema, ataxia, and even death.
THE GOLDEN RULE OF BREAKING THE FAST
- Fluid resuscitation The first two hours can be tricky; therefore, you may take your body slow and take in more fluids like bone broth, diluted fruit, and even okra soup. Yes, you heard me right: “Okra soup” has mucilage that is slightly alkaline, which can not only heal your stomach walls but also prepare your stomach to receive food.
- Wake-up snack: This snack can be taken 3 to 6 hours later. Watermelon, papaya, or some pieces of avocado can do the trick.
- Within the next 12 hours, you may take a soft probiotic meal like unsweetened Bushera or a small bowl of clear vegetable soup, and even porridge
- Reintroducing solid food: by the second day, your body might be ready to return to solids, keeping in mind the importance of taking small portions and avoiding heavy foods like meat that could give your stomach a hard time digesting.
BOTTOM LINE
Always remember to listen to your body; if your heart races or you feel faint, stop and seek help. Your health is the priority, not the clock!
Fasting holds immense power, but it must be done in wisdom.
It is not recommended for pregnant or lactating mothers, young children, or individuals with eating disorders.
If you are managing chronic conditions like type 1 diabetes or kidney disease, professional supervision is a must.
