What should I pay attention to during the switchback phase?

by Marina Schroff • 21.02.24

The switchback phase is at least as important as the fasting itself. Three days after breaking the fast, you should eat healthy, wholesome meals regularly (3 times a day). After fasting, the body is like a sponge that wants to replenish itself with all the important nutrients that are essential for our body. You can find suitable recipe recommendations in our User Guide.

Our personal recommendation is to avoid alcohol, cigarettes, highly processed foods and sugar as well as sugary products as far as possible and not to drink too much coffee.

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When should I eat fruit and vegetables? In the morning or in the evening?

by Marina Schroff • 03.07.23

Depending on your tolerance, yoghurt and fruit can also be eaten in the evening. Fruit has more energy than vegetables and can therefore also be eaten at breakfast. With vegetables, especially raw vegetables, it depends on how well you tolerate them. If you tolerate raw vegetables well in the evening, raw vegetables can usually also be eaten in the evening.

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Can I just eat vegetables for dinner?

by Marina Schroff • 03.07.23

Eating only vegetables for dinner is not complete enough. We therefore recommend including some protein in your diet and optional carbohydrates (whole grains are best).

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What is the best way to prepare vegetables during the switchback phase?

by Marina Schroff • 03.07.23

The vegetables that you prepare during the build-up days should be cooked gently. You can do this, for example, by using a sieve insert and a pot filled with a little water and covered with a lid. Alternatively, you can steam the vegetables in their own juice or a little liquid.

Another option would be to prepare the vegetables in the oven. However, the oven temperature should not exceed 160 degrees Celsius to ensure that the vegetables are cooked gently. However, a little oil is needed for this. The oil should always be measured out with a spoon. To do this, cut the vegetables into small pieces and season them in a bowl with some spices and herbs as well as a little oil and then bake them in the oven (approx. 20 – 30 minutes). The vegetables should be cooked al dente so that they are easier to digest.

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What is the switchback-phase?

by Marina Schroff • 26.07.22
healthy nutrition

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).

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What happens on the Restart day?

by Marina Schroff • 26.07.22
fasting routine

You 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.

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