About "preparation meals" and "recovery meals" for successful fasting. ~ Nutritionist's Column Vol.104
Many people are probably concerned about gastrointestinal problems and weight gain due to drinking and eating too much over the New Year holidays.
In such cases, fasting is recommended.
Fasting is done to give rest to the internal organs that are constantly moving and tired.
It is said that giving your internal organs a rest can bring about a variety of health benefits.
・Activating metabolism ・Skin problems caused by internal organ disorders ・Improve bowel movements ・Boosts immunity, mental care
Fasting has many benefits, but if you have tried it and found that it was ineffective or made you feel unwell, it may be because you did not follow the steps of preparing and eating recovery meals.
This time, we will explain in detail about "preparation meals" and "recovery meals," which are often overlooked when fasting.
Preparing for Fasting
There are many fasting methods that are easy to start, such as splitting the day into a 16-hour fasting period and an 8-hour eating period, or eating a low-calorie diet only two days a week and eating normally for the other five days.
For specific methods of fasting, please see the column below.
-> About Fasting ~ Nutritionist's Column Vol.28
[Points to remember when preparing meals]
Before fasting, it is common to eat certain "warm-up meals" to properly prepare the body.
Preparation meals are very important to ensure that you do not suffer from energy and nutrient deficiencies during the fasting period.
Adjustments will be necessary depending on each individual's health condition and fasting goals, but here are a few key points to keep in mind.
■ Snacks and smoothies
The day before fasting, it's important to have a light meal or a healthy smoothie.
It is easy to digest and helps provide energy during fasting periods.
A diet that includes fresh fruits and vegetables, protein (tofu, yogurt), and healthy fats (avocados, nuts) is recommended.
If you want an easy way to consume your nutrients, we recommend making a smoothie out of GRON's protein blend, which contains superfoods and protein.
GRON's gastronomic Japanese and Chinese soup " Functional Soup " is also a perfect accompaniment for fasting.
Based on traditional fermented foods such as Japanese and Chinese ingredients and rice koji, it contains a balanced blend of nutrients that are often lacking.
These products are recommended not only as prep meals but also during fasting periods.
■ Low GI foods
Choose foods with a low glycemic index (GI).
Foods with a low GI rating help prevent blood sugar spikes and keep your energy levels stable.
Examples include whole grains, vegetables, and legumes.
■ Moisture
Drink plenty of water before fasting.
Staying hydrated will prevent dehydration and support your body's metabolic processes while fasting.
Of course, it is important to continue to drink water during the fasting period.
■ Limit caffeine
If you normally consume a lot of caffeine, it is recommended that you limit or moderately reduce your intake before fasting.
Stopping caffeine intake suddenly can cause headaches and nausea.
Important "recovery food" after fasting
After the fasting period is over, the meals you eat to gradually return your body to a normal diet are called "recovery meals."
Recovery meals are very important for reducing the burden on the stomach and intestines and preventing discomfort and problems that can come from a sudden change in diet.
[Key points for recovery meals]
■Easy-to-digest foods
For your recovery meals, choose foods that are gentle on your stomach and easy to digest.
Examples include soft fruits (bananas and apples), steamed vegetables, plain yogurt, porridge, and soup.
■ Take in small portions
It is recommended that you eat small meals rather than large meals all at once.
Eating small amounts will nourish your body slowly and support gastrointestinal adaptation. 
■ Moisture
It is also important to drink water with your meals.
Water helps regulate fluid balance in the body and aids digestion.
However, avoid drinking too much water.
■ Restricting fats
When starting your recovery diet, avoid high-fat foods at first.
High fats can put a strain on the stomach and intestines, and sudden ingestion can cause discomfort.
■ Observe your body's reaction
As you eat recovery foods, pay close attention to how your body responds.
If excessive discomfort or digestive issues occur, dosage or composition may need to be adjusted.
Fasting recovery meals may vary depending on your individual physical condition and the length of the fast.
We recommend that you seek the advice of a doctor or nutritionist to create the best recovery meal plan for you.
When selecting foods to take before, during, and after fasting, you want to select foods that are gentle on the body and safe to eat.
Why not try incorporating GRON's plant-based protein blend , which contains no food additives or artificial sweeteners, or their easy-to-make " Functional Soup " into your fasting regimen?
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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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