About Fasting ~ Nutritionist's Column Vol.28

Fasting refers to a "mini-fast" or "fasting."
This time I will talk about fasting.

First of all, we want to purify our body! Recently, more and more people are trying to change their bodies through their diet.
One of the options is fasting or cleansing.

When people hear the word "fasting," many may think of it as a form of religious training, but it does not mean not eating at all for several days.
It is a way to eliminate physical ailments while taking in necessary nutrients, and is a rational health method that utilizes the body's natural functions.
This type of fasting is also being studied for its health effects and is attracting attention.

It is said that most illnesses are caused by overeating and poor eating habits.
Fast food and pre-cooked foods can be eaten quickly, but they contain few necessary nutrients and can actually result in taking in more calories and other nutrients than necessary.If this is also combined with the tendency to eat quickly, you may not feel satisfied after eating and end up eating more than you need.

This is a diet that is not good for your health or beauty. In today's age of plenty, it is common to eat what you want, when you want, and as much as you want, which can lead to poor health.

When you fast, you eat less, meaning you take in fewer calories, which results in weight loss.
However, if you do it incorrectly, such as suddenly stopping eating or going for a long period of time without eating, it could actually lead to ill health or illness, so it is important to be careful when trying it.

Fasting can be done in various ways, such as fasting just one day a week or skipping one meal a day.
It is said that skipping meals allows tired internal organs to rest, leading to weight loss.
The main purpose of fasting is to give your internal organs a rest. People who have actually tried it often say that their body feels lighter, their skin improves, and their food preferences change, so that they no longer crave sweet or fatty foods.

If it's difficult to completely avoid eating solid foods, you can start by eliminating all animal products.
Also, when eating, be conscious of how many times you chew your food and chew thoroughly before swallowing.
This alone can help you reduce the amount of food you eat and encourage you to engage in a mini-fast.

How exactly does fasting change your body?
▪️ Activating metabolism Fasting is said to give the stomach and intestines a rest after they have been strained by overeating or an irregular diet, restoring their function and activating the metabolism.

▪️Improved bowel movements By giving your overworked intestines a break, they will be able to recover their normal function and their detoxifying power will be enhanced.

▪️Improve your immunity It is said that resting the intestines, where human immune cells are concentrated, improves your immunity.

▪️Mental careFor mental stability, we need a neurotransmitter called serotonin, which is also known as the happiness hormone, and it is said that this serotonin is stored in the mucous membrane of the small intestine. By resting the intestines, it becomes easier to absorb, and the absorption of tryptophan, an amino acid that is the basis of serotonin, increases, promoting the secretion of the happiness hormone.

▪️Beautiful skin effect If toxins cannot be digested and accumulate in the intestines, they can easily cause breakouts and acne. Fasting helps to expel toxins from the body, improves the intestinal environment, and restores the condition of the skin.

As mentioned above, fasting can have a variety of benefits.

Next, I will talk about how to fast.

There are many fasting methods that can be started casually, such as the examples below.

- Half-day fasting: Do not eat any solid food for breakfast, and the morning will be the fasting period.

-One-day fasting: A one-day fasting period where you do not eat any solid food for a day.

- Weekend fasting: Fast from Friday night through Saturday or Sunday morning, and then gradually start eating easily digestible foods from Sunday afternoon.

During the fasting period, many people consume fasting drinks such as cold-pressed juice, enzyme drinks, amazake (sweet sake), and smoothies.

Many people do it for the purpose of cleansing. Cleanse means "cleansing," and it is done to eliminate excess waste and lose weight.
One way to cleanse is to incorporate cold-pressed juices into your fasting period.

During the cleanse, you should replace each meal with cold-pressed juice each day and drink an equal amount of water.
The key is to avoid coffee and alcohol, and instead of making or buying cold-pressed juice in advance, prepare only enough to drink on the day.
The vegetables and fruits used to make cold-pressed juice contain a lot of potassium, which helps to eliminate excess water from the body, helping to reduce swelling.
However, although cold-pressed juice contains the nutrients of vegetables and fruits, it does not provide all of the nutrients your body needs.
If you continue this for a long period of time, it can cause you to become unwell.
Limit juice cleanses to a maximum of three days and avoid doing them for long periods of time.

Please use this as a reference for specific examples of how to fast.

<The day before fasting>
The day before the fast, gradually reduce the amount of food you eat. Avoid foods that are hard to digest.
Foods that are hard to digest: brown rice, ramen, mushrooms, persimmons, avocados, dried fruit, octopus, squid, tuna, mackerel, salted fish, dried fish, pork belly, bacon, chicken skin, hard-boiled eggs, raw eggs, fried tofu, thick tofu, tofu dumplings, fresh cream, burdock, bamboo shoots, celery, seaweed, lard, fries, tempura, processed foods, etc.

<On the day of fasting>
Be conscious of your fluid intake (at least 2L per day). Some fasting methods require you to only consume water, while others require you to consume vegetable juice and yogurt.

<The day after fasting>
Start with porridge with a lot of moisture, and for lunch and dinner, limit your meals to about 50 to 60 percent of your usual size, and choose foods that are easy to digest.
Suddenly returning to a normal diet will put a strain on your stomach and intestines. Start by eating foods that are easy to digest, such as porridge, and gradually return to your normal diet.

Easily digestible foods: rice porridge, udon noodles, bananas, apples, white fish, fishcakes, chicken, lean red meat, soft-boiled eggs, chawanmushi, tofu, freeze-dried tofu, soy milk, milk, yogurt, spinach, potatoes, carrots, salad oil, etc.

I've summarized the main points above, but the important thing is to challenge yourself to fit your lifestyle.
Please be careful not to overdo it.

Below are some points to be careful of while fasting:

-After waking up, try to drink 200cc to 400cc of room temperature water or hot water.
During the fasting period, avoid drinking green tea, black tea, coffee, and commercially available juices that contain a lot of caffeine.
- Drink plenty of water and avoid strenuous exercise and long baths during the fasting period.
- During the re-feeding period after fasting, eat foods that are easy to digest and put less strain on your stomach and intestines.
- If fasting interferes with your work or health, or if you experience irritability, headaches, or other discomfort, stop fasting immediately.

Also, make sure you are in good health before attempting fasting.
Please do not participate if you fall into any of the categories listed below, are undergoing treatment for an illness, or are feeling unwell.
-If you have had surgery within the last year, -If you have lost weight due to illness, -If you have a serious digestive illness, -If you have diabetes, -If you are pregnant, breastfeeding, or taking medication, -If you are prone to anemia, -If you are extremely physically weak, or -If you have any concerns, please be sure to consult your doctor before undergoing this procedure.

It is said that fasting not only helps to tone your body, but also changes your way of thinking about food.
Your sense of taste will also become sharper, and you may be able to taste the sweetness of vegetables and the saltiness of food more than before.
You will feel more satisfied because food will taste better than before fasting.
When you feel fatigued or have eaten too much, why not reset yourself by fasting within your limits, in line with your lifestyle?

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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