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Fasting: Is it good for you?
Working in LA, I hear the “Oh, I’m fasting” statement quite often. It could be at a coffee/tea shop, out to lunch, or at the gym. Whenever I hear this statement, I’m always curious about what kind of fast in which they're engaged, but never indulge in asking.
As a nutritionist, I'm aware of two types of fasts: The one that makes sense and the other that is just plain stupid. The Master Cleanse is a colossal example of the just plain stupid fast. Those who partake are sipping lemonade sweetened with maple syrup for a minimum of 10 days -- and even as long as 45 days.
Personally, I rarely "slam" individual's beliefs, especially those pertaining to health. But how could anyone believe that this fast -- which includes lemon, water, maple syrup and cayenne pepper -- could actually bring the body back to health. First and foremost, you're causing more stress to the system by rapidly moving from the average diet (which includes coffee, alcohol and processed foods), to an overnight famine-mode.
Most people today have compromised immune systems due to many factors, one of which is following their beliefs in diets such as The Master Cleanse. The compromised immune system could actually make you sicker and set you up for a big dietary crash. And here's the worst part: Once Master Cleansers are finished with their fast, they inevitably return to their previous habits. As they return to their real-life consumption within a few days (the immune system is lowered because of the famine mode), you actually could be more prone to problems associated with being sick, including joint/muscle pain, lethargy, constipation and a host of other negative consequences.
Trust me, if you really want to fast properly, first figure out your food intolerances. This can be accomplished by omitting a list of foods for three to four weeks, or, to make it really easy, consume a specific list of low allergenic foods for 3-4 weeks and gradually introduce foods back into your dietary regimen (please see list of foods at the end of this column).
When you introduce foods back into your diet, keep a list of symptoms that could occur once ingested (also included at the end of this column).
Stay away from those foods for 4-6 months and do another 3-4 week rotation diet and see if those foods still give you the same results. Once you have perfected your dietary intake, then you might be ready for a modified fast that includes fresh squeezed dark green vegetable juices, fresh broths made from organic vegetables, specific seaweeds and herbs, and daily enemas (depending on your colon health).
It goes without saying (even though I'm saying it) that the modified fast is not for everyone. In fact, it's only good to fast if your diet looks like mine (e.g., no packaged/processed foods, approximately 8-10 servings of vegetables daily, and the consumption of matcha green tea and purified water only). OK, I confess: I do consume 1-3 glasses of wine per month!
Low Allergenic Foods to Consume
Fresh Turkey (bone in is best)
Wild Fish (e.g., non farmed)
Organic Chicken
Berries
Seasonal Fruit (e.g., fruit that is currently ‘in’ season)
Dark Leafy Salad Greens
Most vegetables (celery, carrots, cucumber, squash, zucchini, etc)
Yams
Raw Nuts/Seeds
Brown Rice Cakes
Raw Almond Butter
Brown Rice
*NOTE: makes sure foods are cooked without seasonings, only fresh herbs. *
Foods to avoid:
•Any food that you are known to be allergic or have a reaction to.
•Dairy (milk, cheeses, yogurt, butter), eggs, margarine, and shortening
•Foods prepared with Gluten containing cereals like wheat, oats, rye, barley, normally found in breads, pasta, etc.
•Tomatoes and tomato sauces, corn, peanuts
•Alcohol, Caffeine (coffee, black tea, sodas)
•Soy or products made from soy, such soymilk or tofu
•Peanuts or peanut butter
•Beef, pork, cold cuts, bacon, hotdogs,
•canned meat, sausage, shellfish, meat analogues made from soy
Foods to eat:
•Drink plenty of water (8-10 glasses), herbal teas, green tea, and fresh vegetable juices
•Consume grain foods made from rice only.
•Fresh fruits, vegetables, beans (navy, white, red kidney, etc., peas (fresh, split, snap)
•Consume mainly fish (not shellfish), chicken and turkey, made fresh at home.
•Use mainly olive oil, canola and flax seed oil in moderation
SAMPLE DIET:
BREAKFAST
Turkey with berries and sunflower seeds OR oatmeal with raw nuts
MID-MORNING SNACK
Celery with Almond Butter
Carrot Stick’s with tahini (make sure it’s organic or uses minimal ingredients)
LUNCH
Mixed Green Salad with Chicken, olive oil dressing and brown rice on the side OR white Fish Fillet with steamed veggies and Olive Oil.
MID-AFTERNOON SNACK
Handful of Raw Nuts/Seeds and a piece of Seasonal Fruit
DINNER
Chicken Breast, Steamed Vegetables and brown rice stir-fry
Evening Snack
Brown Rice Cake with Almond Butter
*1 week prior to starting the low-allergenic plan, note any of the symptoms below. When you begin the 3 or 4 week plan, start comparing how you felt before and note any changes.*
List of Symptoms:
Decreased bloating (especially after meals)
Constipation (should subside)
Depression (could lessen)
Diarrhea (should subside)
Facial Blemishes (note any decrease in)
Fatigue (should have more leveled energy throughout the day)
Fluid Retention
Headaches/Migraines
Intestinal Cramping
Joint Aches/Pains
Concentration
Memory Loss
Stuffy Nose
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