{"id":54110,"date":"2016-08-09T09:50:57","date_gmt":"2016-08-09T14:50:57","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=54110"},"modified":"2017-04-27T09:23:44","modified_gmt":"2017-04-27T14:23:44","slug":"fasting-2","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/fasting-2\/","title":{"rendered":"Top 12 Tips for an Easier Fast"},"content":{"rendered":"

When I speak with my clients about fasting, I often hear, \u201cI get so sick when I have to fast\u201d or \u201cI\u00a0start out fine but I get a terrible headache\u201d, and very common \u201cI am fine during the fast, but after\u00a0I break the fast, I can\u2019t function for hours and I feel awful.\u201d I know that many years ago, prior\u00a0to learning how to prepare and break a fast, there were times I could have said all of the above.\u00a0For the vast majority of people, if you prepare for and break the fast according to our tips, you\u00a0will be just fine. Yes, you could get hungry and thirsty, but that is normal.<\/p>\n

Here are some\u00a0simple tips\u00a0to help you along.<\/p>\n

PREPARING FOR THE FAST<\/p>\n

    \n
  1. Begin drinking on a consistent basis 36 hours beforehand.\u00a0Increase your fluids by\u00a025% or 30%.<\/li>\n
  2. Eat more fruit; particularly fruit that is dense in fluid, melon and watermelon are\u00a0particularly good. Fruits help retain the liquid you are consuming.<\/li>\n
  3. If you are a coffee or caffeinated tea drinker or a chocoholic, it\u2019s imperative that\u00a0you begin weaning yourself from these and other caffeinated foods or drinks 72\u00a0hours before the fast begins.\u00a0 Failure to do so may bring on headaches during the\u00a0fast.<\/li>\n
  4. At the meal before the fast, stick with complex carbohydrates with a normal\u00a0amount of lean protein\u2014DO NOT go high protein at this meal. Whole Grains,\u00a0vegetables, fruits, and baked potatoes or preferably sweet potatoes are great.<\/li>\n
  5. Keep drinking non-caffeinated beverages and remember that water and some\u00a0fruit juices are best.<\/li>\n<\/ol>\n

    BREAKING THE FAST<\/p>\n

      \n
    1. Begin with 4-5\u00a0glasses of water.<\/li>\n
    2. Have a light meal, a bowl of soup a small amount of whole grains (a slice of bread\u00a0or a portion of brown rice are examples)\u00a0 and fresh cut salad is perfect. Keep\u00a0proteins light and lean.<\/li>\n
    3. Finish with a fruit or two.\u00a0 Stop there!!!<\/li>\n
    4. Leave the table and go for a short walk and do your stretching.<\/li>\n
    5. If you are really still hungry after that, have a small snack and some more water\u00a0or tea.<\/li>\n
    6. Don’t eat late at night and\u00a0the next day\u00a0you should wake up feeling hungry and\u00a0healthy.<\/li>\n
    7. Don\u2019t end up eating an entire days worth of calories in one meal. \u00a0Over eating\u00a0after the fast can cause great gastric discomfort!<\/li>\n<\/ol>\n

       <\/p>\n

      \n

      \"image\"<\/p>\n

      Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a002-651-8502<\/a> or 050-555-7175<\/a>, or by email at\u00a0alan@alanfitness.com<\/a> Check out the his web site \u2013www.alanfitness.com<\/a> US Line: 516-568-5027<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

      When I speak with my clients about fasting, I often hear, \u201cI get so sick when I have to fast\u201d or \u201cI\u00a0start out fine but I get a terrible headache\u201d, and very common \u201cI am fine during the fast, but after\u00a0I break the fast, I can\u2019t function for hours and I feel awful.\u201d I know<\/p>\n","protected":false},"author":469,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-54110","post","type-post","status-publish","format-standard","hentry","category-health"],"yoast_head":"\nTop 12 Tips for an Easier Fast - OU Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/fasting-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 12 Tips for an Easier Fast - OU Life\" \/>\n<meta property=\"og:description\" content=\"When I speak with my clients about fasting, I often hear, \u201cI get so sick when I have to fast\u201d or \u201cI\u00a0start out fine but I get a terrible headache\u201d, and very common \u201cI am fine during the fast, but after\u00a0I break the fast, I can\u2019t function for hours and I feel awful.\u201d I know\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ou.org\/life\/health\/fasting-2\/\" \/>\n<meta property=\"og:site_name\" content=\"OU Life\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-09T14:50:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-27T14:23:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\" \/>\n<meta name=\"author\" content=\"Alan Freishtat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Freishtat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/fasting-2\/\",\"url\":\"https:\/\/www.ou.org\/life\/health\/fasting-2\/\",\"name\":\"Top 12 Tips for an Easier Fast - OU Life\",\"isPartOf\":{\"@id\":\"https:\/\/www.ou.org\/life\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/fasting-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/fasting-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\",\"datePublished\":\"2016-08-09T14:50:57+00:00\",\"dateModified\":\"2017-04-27T14:23:44+00:00\",\"author\":{\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ou.org\/life\/health\/fasting-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/fasting-2\/#primaryimage\",\"url\":\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\",\"contentUrl\":\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ou.org\/life\/#website\",\"url\":\"https:\/\/www.ou.org\/life\/\",\"name\":\"OU Life\",\"description\":\"Everyday Jewish Living\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ou.org\/life\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\",\"name\":\"Alan Freishtat\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"contentUrl\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"caption\":\"Alan Freishtat\"},\"description\":\"Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. 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