General guidance from the Institute of public health

Fasting is a period of voluntary abstinence from certain foods or a complete temporary cessation of food intake, which leads to changes in usual dietary habits. In order to maintain good health and proper body functioning, it is necessary to carefully plan meals and follow basic nutritional principles.

What to pay attention to

Balanced diet: Despite dietary restrictions, meals should be varied and provide sufficient intake of carbohydrates, plant proteins, healthy fats, vitamins, and minerals.

Hydration: Regular fluid intake is necessary. Insufficient water consumption may lead to fatigue, headaches, and impaired concentration. Individuals who refrain from both food and liquids during fasting periods should plan a continuous, gradual, and moderate intake of water during eating periods to prevent rapid loss of fluids from the body.

Food quality: It is recommended to avoid fried, overly salty, or highly sweetened foods, as they may cause dehydration, digestive discomfort, and sudden fluctuations in blood sugar levels.

Adequate protein intake: During periods when animal products are avoided, it is important to include legumes, nuts, seeds, and whole grains in the diet.

Potential health risks

• Decreased energy and concentration: Poorly planned meals may lead to weakness, irritability, and reduced work capacity.
• Dehydration: Particularly risky during long periods without fluid intake followed by rapid and excessive consumption of liquids, which may quickly be eliminated from the body.
• Micronutrient deficiencies: Restricted diets may result in insufficient intake of iron, vitamin B12, calcium, and omega-3 fatty acids.
• Digestive problems: Overeating may cause bloating, heartburn, and a feeling of heaviness.

Recommendations from the Institute of public health to reduce risks

Meal planning: Preparing a nutrition plan several days in advance helps avoid improvised food choices and reduces health risks.

Gradual eating: After a longer period without food, it is recommended to start with light meals (soups, fruit, salads), followed by a gradual introduction of higher-calorie foods.

Including nutrient-rich plant sources: Lentils, beans, chickpeas, sesame seeds, spinach, quinoa, tofu, and other foods rich in proteins and minerals.

Maintaining stable fluid intake: Water should be the primary choice, while herbal teas and soups are also recommended. Carbonated and sugary drinks should be avoided.

Listening to the body’s signals: In cases of pronounced weakness, dizziness, or other symptoms, it is necessary to pause fasting and seek medical advice.

Use of dietary supplements

During fasting periods, when the diet may be limited in certain nutrient groups, there may be a need for dietary supplements such as vitamins, minerals, or omega-3 fatty acids.

It is important to know that:

• Dietary supplements are not a substitute for a balanced diet. They should only complement nutrition when adequate intake of certain nutrients cannot be achieved through food.
• Caution is required when choosing supplements. Some may not be suitable for everyone, particularly individuals with chronic diseases or those taking medication.
• Consultation with a doctor is essential. Before starting any dietary supplement, professional advice from a physician or another healthcare professional should be obtained to avoid adverse reactions, interactions with therapy, or unnecessary intake of certain substances.

Have a safe and healthy fasting period!