The switchback phase lasts roughly four days and involves gently returning to a balanced diet. We recommend choosing local and organic foods, ideally fresh (e.g. bought from a market stall). Opt for high-quality organic, cold-pressed oils (e.g. olive oil, walnut oil or sunflower oil).
Zurück zur ÜbersichtYou will have no difficulty in getting out of bed. You may even need less sleep than usual. Stick to your daily routine and celebrate your last day. You may even feel a little sad to be leaving the fasting days behind you. Or you may be pleased to be able to eat whatever you like and enjoy your meals with other people. Remain cautious and follow our recommendations for healthy, tasty and environmentally sound eating (see p. 69), as this is the start of the switchback phase! To be well prepared for the coming days, we recommend getting your shopping done today. You can find a shopping list on page 55.
Zurück zur ÜbersichtPut simply, ketosis is a metabolic state in which body fat is used as the primary source of energy. The body normally gets the energy it needs from sugar, i.e. from carbohydrates. If the body has no access to carbohydrates for a prolonged period, it needs to find a different solution. This is where ketosis comes into play. Once the glucose reserves have been used up, the body’s own fat is mobilised, and partly converted into ketones in the liver. This
process is referred to as ketogenesis. The ketones supply the body with energy. As ketosis only begins once the glucose reserves in the muscles and liver have been used up, carbohydrate intake must be kept very low. But don’t worry, the body still has sufficient energy in a state of ketosis. Ketones are water-soluble and can be transported to all organs via the blood-stream. They can even pass through the blood-brain barrier and are even available to the brain as a rapid supplier of energy. They activate the nerve cells and intellectual capacity and enable new brain cells to be created from brain stem cells. This is often accompanied by an uplifting mood. It has also been proven that people who fast regularly are less prone to depression, anxiety disorders and neurological illnesses, such as Parkinson’s and
dementia. At the same time, ketones have a palliative effect on chronic inflammations, such as those that play a major role in chronic inflammatory diseases (such as rheumatism, allergies, epilepsy, MS) and diseases of civilisation (such as excess weight, high blood pressure, diabetes, heart disease). The ketosis that occurs not only during fasts but also in fat-based diets not only alleviates pain and symptoms – it also normalises sugar and fat metabolism.
Regular fasting, for example with the FASTING BOX, helps to slow down ageing processes in brain and body cells.
What’s more, a European of average weight can live off their fat reserves for 40 days, even if fasting for such a long period is rarely necessary for therapeutic reasons.
Zurück zur ÜbersichtFasting disrupts patterns of behaviour that you have become accustomed to. This makes it easier to go without nicotine and/or alcohol. Ideally, you should reduce your nicotine and/ or alcohol consumption a few days before your programme.
Zurück zur ÜbersichtWe recommend avoiding both black and green tea and coffee during the programme. You can, however, drink any kind of herbal tea. This will resensitise your taste receptors for stimulants. Get creative and find other ways to stimulate your circulation, for example with a dry brushing massage, cold water and/or movement. If you are tired, a power nap or siesta can help.
Zurück zur ÜbersichtChewing chewing gum and sucking on sweets can stimulate digestion and trigger hunger pangs. To avoid this, we recommend that you avoid chewing gum and sweets during the programme. If you have an unpleasant taste in your mouth, it can be helpful to suck on a lemon wedge or drink water with a little lemon juice and to perform oral hygiene (floss and clean your teeth, scrape your tongue). Oil pulling with sunflower oil is also recommended.
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To not only sense changes in your body but also make them quantifiable, it does make sense to measure and note down your waist circumference every day.
Zurück zur ÜbersichtFor the transition day you will need 150 g low-fat plain organic yogurt or a vegan alternative and, as desired, a lemon. Everything else is included in the package.
Zurück zur ÜbersichtThe FASTING BOX gives you some idea of what a real fasting treatment is like at the Buchinger Wilhelmi clinics. Fasts at our clinics provide all three dimensions of fasting (themedical and physical dimension, inspiration and interaction with a group of people who are all fasting together). The FASTING BOX mainly contains components of the physical
dimension. The daily calorie intake of the FASTING BOX is higher than it would be if you were fasting at the clinic, so that you can easily accomplish all your daily tasks even though your metabolism is changing. As the plant-based foods that the box contains are very low in calories and carbohydrates but high in healthy fats, with some high-quality proteins, your body will still enter ketosis – one of the desired effects of »fasting metabolism«. Ketosis is a metabolic state that keeps the brain young and encourages regeneration of all cells.
It is also not possible for us to provide medical care when you fast with the FASTING BOX. We will, however, support you at home to the best of our ability via emails, videos, our User Guide and Buchinger Wilhelmi’s online forum.
Zurück zur ÜbersichtThe perfect time for fasting is a highly individual matter. The Buchinger Wilhelmi FASTING BOX is designed to allow you to integrate it into your day-to-day life easily. Some people prefer fasting in daily life, as working days provide more structure than weekends and you are exposed to less temptation. Other people, on the other hand, prefer to fast on holiday so that they can fully concentrate on their fast.
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