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7 golden rules that will save you from Kippur: this is how you fast correctly

How do you survive the fast in a beneficial, light and healthy way?

Noam Redlich, a clinical and sports dietitian, provided us with tips for an easy and effective fast, and also, between us, an excellent reason to stick to carbohydrates

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02/10/2022

02/10/2022

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Kipur is upon us, and in addition to fasting for traditional reasons, others think that fasting is necessary for the purpose of purifying the body and "detoxification".

In practice, there is no basis or proven health benefit for this, says Noam Redlich (clinical and sports dietitian): "There are organs in our body such as the liver and kidney that carry out ongoing detoxification and maintain the proper functioning of the body. It is important to emphasize that in some cases fasting can actually be a health hazard, increasing the risk of dehydration and even harm the physical performance and recovery of those involved in sports."

1. Start weaning off caffeine a few days in advance

Black coffee (Photo: ShutterStock)

For caffeine consumers, about 3 days before the start of the fast, it is recommended to gradually reduce drinking coffee and other caffeinated beverages (such as tea, cola), in order to reduce the risk of caffeine withdrawal symptoms during the fast, which include headaches, fatigue and nausea.

2. Eat many small meals the day before the fast, and relax with the break

Breakfast Breakfasts Orange juice (Photo: ShutterStock)

In order to prepare for fasting correctly, it is important to start the preparations already in the morning before the fast and spread the eating over 3-5 small meals, starting from the morning until the breaking meal.

Many believe that it is necessary to load large amounts of food in the break meal in order to accumulate maximum energy for the fasting hours, however the recommendation is actually to eat a balanced meal that will lead to a feeling of satiety but not to an "explosion".

This meal should include complex carbohydrates (such as rice, sweet potato, wholemeal breads), proteins (such as chicken, fish, eggs, unsalted cheeses), vegetable fats that slow down digestion in the first hours of the fast (tahini, avocado, olive oil) and vegetables.

In addition, it is recommended to include soup in the meal break and drink a lot of water to saturate the body with fluids.

, and eating excessively at the break-in meal will not reduce the feeling of hunger towards the end of the midday meal and may lead to a feeling of heaviness and fatigue immediately at the end and pain and swelling in the stomach.

The very thing that we are usually told to reduce or consume in measured quantities, can help us pass the fast easily.

It is important that meals before the fast include complex carbohydrates from various sources, such as breads, pastas and fresh and dry fruits in order to fill the glycogen stores (carbohydrate stores) in the body, since their early depletion during the fast will lead to a feeling of fatigue and weakness.

3. Eat lots of carbs (complex, but still. Yay)

Whole grains (Photo: ShutterStock)

4. On Kippur, Ashkenazi food wins: avoid seasoning

Avoid overly salty and sweet foods the evening before the fast.

However, very spicy foods may increase the feeling of thirst, as well as legumes and vegetables such as broccoli and cabbage, which may cause bloating and gas.

In addition, it is recommended to avoid sweet drinks and eating sweets or desserts high in sugar, which cause a sharp increase in blood sugar levels, followed by a rapid drop and an early feeling of hunger.

5. Drink a lot of water during the day before

A woman drinks water with lemon (Photo: ShutterStock, Olena Yakobchuk)

It is very important to drink a lot of water in the 24 hours before the start of the fast, at least 8-10 glasses of water per day.

It is advisable to spread the consumption of liquids over the day and not to overload all the liquids just before the beginning of the fast.

6. After the fast: eat slowly and break the fast gradually

Immediately after fasting it is recommended to start slowly drinking water or juice, combined with a small meal such as a slice of bread with jam, a slice of cake or fruit.

After about half an hour, it is recommended to eat a main and balanced meal that includes a protein dish (such as chicken, fish, eggs, cheese) combined with carbohydrates (such as rice, pasta, potatoes) and vegetables. It is recommended to avoid eating oily and fried food in order not to burden the digestive system. It is important to take Taking into account that the feeling of satiety comes only about 20 minutes after starting to eat, therefore loading large amounts of food immediately after fasting will not speed up recovery and will only cause discomfort.

7. Another interesting detail about fasting

Fasting (Photo: ShutterStock)

In recent years, there has been an increase in the popularity of various diets that combine intermittent fasting, such as eating in a limited window of time throughout the day (for example, 8 hours of eating and 16 hours of fasting), or eating a very low amount of calories during some days of the week, and eating without restriction on the other days (two days per week eating 25% of the recommended daily caloric intake and 5 days free eating).

As of today, there are not enough studies showing the advantages of this method over other diets, but it can certainly be said that it is an acceptable and even safe way to lose weight, provided that it is done in a controlled and correct way.

Of course, this method is not suitable for everyone, and in any case it is recommended to consult a professional to build a suitable plan.

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