RESET – DAY 3 – Food Phase-Out
Let’s talk about hunger!
“Hunger is a state of mind, not a state of the stomach” – Dr J.Fung, endocrinologist
One more step towards the liquid fasting days! Did you already notice some changes in your weight or your energy? Sometimes, changing few things lead to great results.
Today, let’s talk about hunger and satiety.
One of the most common fears around fasting is hunger. However, this is not true you will be overwhelmed by hunger during your fasting days. Hunger does come & go. It is not solely a response to an empty stomach, it is also a conditioned response to time or environment and the result of a hormonal signal.
The best natural tips to calm hunger
– Staying busy is often helpful. Lying on the couch during your fast is a sure way to set yourself for failure.
– Drink, drink and drink: use water as an appetite suppressant (staying hydrated helps prevent hunger) If you get cramping, try sparkling mineral water.
– During the preparation phase, take the time to chew your food. Put your fork down between every mouthful to let the brain knows that you have reached satiety.
– Be aware that hunger may come strongly during the first one or two days of fasting, generally peaking on day two. Then it subsides. Get ready to get busy and have some delicious herbal teas to comfort your mind on those days.
Find hunger 101 here.
Assess your digestion
With yesterday dietary changes, you may experience some intestinal issues.
Check the Self-Massage technique of the Belly described in your Vitality Fasting Tool Kit to attenuate symptoms such as pain or bloating. Practice this technique after meals and before going to bed.
To calm your digestive system down, you can prepare some peppermint or fennel tea.
If you experience an acceleration of your intestinal transit, this is related to the increased amount of fibres in your plate. Check your Vitality Fasting Toolkit.
If you are still constipated at that stage, get your intestine moving before you start the liquid fast. Ensure you get correctly hydrated and check your Vitality Fasting Toolkit to overcome constipation before starting.
If constipation persists, address it first before you start fasting.
Food Phase Out – Step 3
– Eliminate all grains (brown rice, whole grains) and grain-like seeds such as quinoa or buckwheat.
What’s left in your plate? A lot!
1- Vegetables (raw or cooked, lots of greens, some roots, sprouts… and don’t forget onion & garlic). Think about starchy vegetables such as sweet potato or pumpkin that promote satiety.
– Fruits (raw or cooked), dried fruits in moderation
– Quality oils,
– Nuts and seeds,
– Herbal teas
This is a menu proposition based on the food allowed today. Please pick and choose what suits you or create your own.
Fruits Salad with Nuts and Coconut chips
What type of fasting do you want to experience?
Start to consider if you will go for a broth fast, a juice fast, a mixed fast or you you finally consider the “monodiete”? In any cases, your choice is the right one for you. If you are still in doubt about the best option for you, come back to the log “Vitality Fasting – A flexible fast” to help you choose.
Vitality Fasting – Broth or Juice
Don’t forget to journal your progress.
Movement & Breathing – Step 2
For this third day into fasting preparation, keep going with 30 minutes brisk walk up to sweating and don’t forget to stay hydrated: this is crucial as your body starts to detoxify more intensely.
Start to plan some specific time to spend in nature. Some time to relax, to breathe. Some time to meditate.
“If you have time to breathe, you have time to meditate. Meditation is your breath. You breathe when you walk. You breathe when you stand. You breathe when you lie down” – Ajahn Amaro
Flow & Mindfulness
Today, focus on stretching and breathing. Be mindful of your body : check the tension in your jaws and shoulders when you practice. Practice Sun Salutation slowly. For each pose, focus specifically on your spine and lead the movement with your breath. End your yoga sequence with Shavasana or corpse pose: lie down and let your body rest on the floor, be mindful of every part of your body in contact with the floor, let go of any tensions.