Carbohydrates, fats, and proteins are the fuels of the body. When all of these are lacking due to food deprivation, the body must attack its own reserves.

Phase 1 (Day 1): Initially, the glycogen stored in the liver is metabolized. This store lasts for about a day of energy – then it is empty.

Phase 2 (from Day 2): Afterwards, it moves to the fat reserves. The energy metabolism changes and the first physical advantages become apparent:

• Weight loss
• Reduction of waist circumference
• Lower cholesterol and blood lipid levels
• Normalization of blood pressure
• Improved blood sugar levels
• Promotion of cardiovascular health
• Reduction of inflammatory processes

Autophagy – the cellular self-cleaning: Defective and damaged molecules are converted into new energy by the cell's own waste disposal. When no food is supplied, this repair mechanism runs at full speed. Therefore, fasting can effectively slow down the body's aging process.

Which fasting day is the most difficult?

Day 1-2: The first two days of a fast are arduous. The body clearly signals that it is hungry. Many complain of headaches, dizziness, and bad mood.

From Day 3: Most people experience the fasting high – everything becomes easier and the happiness-inducing hormones take effect.

The 5 most common mistakes when fasting – How to do it right

Therapeutic fasting is a health booster – provided you do it consciously and consistently. You should avoid these common fasting mistakes:

Mistake 1: No or inadequate preparation for the fasting cure

Wrong: Simply stopping eating from one day to the next. Because brain and body need to mentally adjust to it or gradually get used to it.

✓ Better: Choose the perfect timing and create free spaces so that no important appointments are scheduled during the seven-day cure.

This is how to prepare for fasting:

• Two days before starting, slowly get the body used to the fasting period.
• Eliminate indulgences, convenience foods, and high-fat foods from the menu
• Instead: Eat light soups, steamed vegetables, potatoes, and rice
• On the eve of fasting: Thorough bowel emptying (usually with Glauber's salt from the pharmacy)

Mistake 2: Drinking too little fluid while fasting

Wrong: Since you only consume liquids during the week anyway, drinking water is often neglected. But physical detoxification only works with enough water so that the body's waste products can be excreted properly.

✓ Better: In addition to vegetable broth and juices, 2-3 liters of calorie-free beverages are required.

The right fasting drinks:

• Still water (ideally: mineral water with many minerals)
• Unsweetened tea
• Tip: Follow a drinking plan, as the feeling of thirst often disappears during fasting

Mistake 3: No or too little exercise during fasting

Wrong: Since fasting is physically demanding, take it easy.

✓ Better: To avoid the body switching to low-power mode, make sure to move enough. Lounging on the couch is counterproductive.

Optimal exercise while fasting:

• Moderate endurance training during fasting
• At least 30 minutes outdoors daily
• Ensures oxygen supply and boosts fat burning
• Enhances well-being

Mistake 4: Too much stress in everyday life during the fasting week

Wrong: Rushing through the workday as usual is now particularly unhealthy.

✓ Correct: Consciously relax for at least 30 minutes a day. Only with these rest periods can the body regenerate.

Suitable relaxation techniques during fasting:

• Meditation
• Autogenic training
• Yoga
• Mindfulness exercises

Error 5: Breaking the fast incorrectly

Wrong: Rewarding yourself with an extra-large pizza after seven days of fasting is all too human – and very unhealthy.

✓ Right: Use breaking the fast as an opportunity to integrate new, healthier eating habits into everyday life.

How to break the fast correctly:

• Plan for two to three days of adjustment (full digestive power is restored about a week after the fasting cure)
• Nutrient-rich juices and soups that prepare the intestines for solid food
• Perfect for breaking the fast: Apples (their acidity stimulates gastric juice production)
• Also suitable: Bananas – well-tolerated and important nutrient providers

Conclusion: Successful fasting through proper preparation

With the right preparation, sufficient fluids, moderate exercise, relaxation, and gentle breaking of the fast, nothing stands in the way of your successful fasting cure. Avoid these 5 common mistakes and benefit from the numerous health advantages of therapeutic fasting.

Frequently asked questions about fasting:

How long should a beginner fast?
As a beginner, you should fast on your own for a maximum of 7 days, depending on your personal fitness.

When does fasting become dangerous?
With serious pre-existing conditions (heart, kidneys, cancer, gout), you should not fast. Always consult a doctor beforehand.

What can you drink during therapeutic fasting?
Allowed are water, unsweetened tea, vegetable broth, and juices – a total of max. 500 calories daily plus 2-3 liters of calorie-free beverages.

When does the fasting high occur?
For most people from day 3, when the happiness hormones show their effect.