Fasting guide 2022
Keimling Naturkost has stood for raw vegan nutrition and a healthy and balanced lifestyle for more than 37 years. This also includes fasting. That's why we have analysed many of the popular fasting methods in interviews with experts to provide an overview: From intermittent fasting to Buchinger fasting, from exercise sessions during fasting to great recipes for relief and build-up days.
From 11 February 2022, more videos with our experts will be released every day.
Congress kick-off with company founder and managing director, Winfried Holler
Andrea Chiappa from the German Fasting Academy in an interview on general fasting recommendations
Click here for more information from the German Fasting Academy: www.fastenakademie.de
Peter E. Dreverhoff in an interview on raw fasting
Further information and dates for the raw fasting courses can be found here: www.rohakademie.de
Ute Jentschura in an interview on the alkaline cure according to P. Jentschura
You can find more information about the alkalising cure according to P- Jentschura here: Jentschura's alkalising cure
Recipe video for a raw vegan fasting soup - ideal for detox and recovery days
Florian Sauer in an interview on liver fasting
Interview with Barbara Miller on juice fasting
Ralf Moll in an interview on type-appropriate fasting
Recipe video for green turmeric milk - ideal for smoothie cures or as a basic breakfast in everyday life after fasting
Laura Junge (@Lustesser) in an interview about Buchinger fasting
.jpg)
Christian Wenzel in an interview on the Life Transformation Programme of the Hippocrates Health Institute Europe
Interview with Christian Dittrich-Opitz on smoothie cures and intermittent fasting
Interview and competition by and with the pioneer of alkaline fasting: Sabine Wacker
Recipe video for the Heavy Metal Detox Smoothie according to Anthony William - with more great tips from Peter E. Dreverhoff
Tips and tricks against fasting crises
Alkaliser
Alkalising foods help to stabilise the so-called acid-alkaline balance by supplying our body with alkaline minerals. Alkalising foods include almost all types of fruit and vegetables, dried fruit, nuts, herbs and sprouts. Unfortunately, our average diet often contains too few of these alkalising foods. This is because our diet contains too many animal products, such as meat and dairy products, eggs, but also cereals, coffee and highly processed foods, which are acidifiers.
If the body is not alkalised, i.e. not sufficiently supplied with essential minerals and trace elements, this leads to an imbalance which can result in chronic illnesses such as neurodermatitis, osteoarthritis and allergies. The aim of an alkaline diet is to effectively counteract hyperacidity. Acidic types of fruit, such as citrus fruits, also count as alkaline foods, as more alkaline than acidic components remain in the body after digestion, in the case of citrus fruits mainly magnesium and potassium. Nutritionists recommend a ratio of alkaline to acidic foods of 70:30 or even 80:20.
Alkaline fasting according to Sabine Wacker
Alkaline fasting according to Sabine Wacker involves a cooked, vegan, alkaline diet with a high proportion of raw vegetables. In this special form of fasting, only foods that are metabolised in an alkaline way (so-called alkaline formers) are on the menu. These include almost all plant-based foods such as fruit, vegetables, salads, nuts, seeds, sprouts and herbs.
Acidifiers include all animal foods such as meat, fish, eggs, dairy products and cereal products. Instead of coffee, alcohol and soft drinks, there are acid-dissolving, alkalising teas and water. Accompanying treatments such as alkaline full and partial body baths, brush massages and exercise support the fasting process.
The proportion of food in the form of raw food and cooked food should be adapted to personal tolerance.
Buchinger fasting, therapeutic fasting
Therapeutic fasting according to Dr Otto Buchinger is a form of fasting that has been tried and tested for more than 100 years. Instead of solid foods, Buchinger fasting involves eating only liquid foods. This includes organic vegetable broth made according to a special recipe, tea, mineral water and freshly squeezed juices. Buchinger fasting is a low-calorie drinking diet in which around 150 - 300 calories are consumed per day. The drinking therapy is accompanied by light exercise, meditation and treatments such as liver compresses and bowel cleansing. After breaking the fast, a gentle reintroduction to solid foods takes place.
Weight loss is a positive side effect, but not the purpose of Buchinger fasting; rather, the aim is to support the body's self-healing powers by relieving stress. Studies prove the positive effects of therapeutic fasting, including for chronic inflammation, rheumatoid arthritis, diseases of the cardiovascular system, chronic pain and psychosomatic illnesses. Therapeutic fasting is suitable for sustainable weight loss if it is used for a subsequent change in eating habits towards a wholesome diet.
Cassia Fistula
Cassia fistula, also known as "Indian laburnum", is mainly consumed as a food in Thailand and India, specifically the fruit pulp (fruit flesh). The pulp is dark and chewy and has a flavour reminiscent of liquorice. Because of its laxative effect, it is used for various types of fasting.
Due to its special ingredients, cassia fistula should only be used under therapeutic guidance, in limited quantities and for a limited time. The Indian laburnum (Cassia fistula) should not be confused with the laburnum that grows here, all parts of which are highly poisonous.
Bowel enema
During a bowel enema, fluid is introduced rectally into the bowel. The fluid stimulus stimulates defecation and cleanses the colon. Medically, bowel enemas are used for acute and persistent constipation. In naturopathy, the bowel enema is used to prepare the bowel for bowel cleansing or fasting. It is also used to remove toxins, which is why this method is also used for headaches, for example.
There are some situations in which you should refrain from using a colonic enema, e.g. during pregnancy, in the case of chronic intestinal diseases (e.g. Crohn's disease) and bleeding in the digestive tract. Before use, you should inform yourself thoroughly about the procedure, use hygienic aids and, in order to avoid disturbing the electrolyte balance or the intestinal flora, do not use the bowel enema too frequently.
Bowel evacuation
During bowel evacuation, indigestible food components are excreted via the anus in the form of faeces. The end of the digestive system is the sphincter, which controls the bowel movement. The last section of the large intestine is the approx. 20 cm long rectum. As soon as the rectum fills up more and more, signals are sent to the brain via nerve tracts by means of stretch receptors in the anal mucosa, creating the feeling of the urge to defecate.
When you go to the toilet, you then voluntarily relax the external sphincter muscle to ensure a bowel movement or bowel evacuation. By tensing the pelvic floor and abdominal muscles as well as the external sphincter, the bowel movement can be delayed for a certain period of time. Faecal continence refers to the ability to control bowel movements.
Intestinal rehabilitation
Our intestines are populated by a variety of bacteria that play a fundamental role in our health and, above all, our immune system. The totality of these microorganisms is also known as the microbiome.
The aim of gut rehabilitation is to restore the balance of the various bacteria in order to keep unwanted germs and fungi in check. Reasons for an imbalance of intestinal bacteria can be an unbalanced diet with too little fibre, alcohol consumption, but also too frequent use of antibiotics.
Intestinal rehabilitation is usually preceded by an intestinal cleansing , a change in diet to a higher fibre content (vegetables, whole grains) and the administration of "good" bacteria, also known as probiotics .
Colonic irrigation
please see hydro-colon therapy or bowel enema
German Fasting Academy
The German Fasting Academywas founded in 1978 as a non-profit organisation. The aim of the DFA is to disseminate therapeutic fasting according to Dr Otto Buchinger
and Dr Hellmut Lützner. The German Fasting Academy has been training fasting leaders since 1987 and brings together knowledge, experience and research on all aspects of fasting in Germany. The DFA naturally also focusses on the connections between nutrition and health. Fasting as an effective and gentle health measure serves to prevent numerous diseases of civilisation.
Fasting
Fasting is a partial or complete abstinence from previously defined foods or drinks over a certain period of time. The period is usually hours, one or more days or even weeks. Fasting is a traditional part of many cultures and religions.
There are various forms of fasting, such as therapeutic fasting, intermittent fasting or the zero diet, also known as full fasting. Fasting also means abstaining from certain stimulants, such as alcohol, sugar, etc.
Fasting according to Jentschura
Alkaline fasting according to Jentschura was developed by Peter Jentschura on the basis of his many years of research and the findings based on it. There are two alkaline fasting methods, either the complete renunciation of solid food or the renunciation of stimulants and instead a purely alkaline diet.
The mainstay of fasting according to Jentschura is alkaline foods (see alkaline formers) and mineral mixtures, alkaline tea is used to dissolve deposited substances according to a special recipe, and alkaline baths and alkaline body care are used for elimination. Alkaline-forming foods and food supplements are rich in minerals and are used to buffer dissolved acids and for remineralisation.
Weight reduction
Weight reduction or weight loss refers to a reduction in body weight. Weight loss occurs when the energy consumed in the form of food is less than the basal metabolic rate, including physical activity. Weight loss can have various causes, including illnesses. As a rule, however, weight reduction refers to the intended reduction of excessive body weight.
According to data from the RKI (Robert Koch Institute), 67% of men and 53% of women in Germany are overweight and 23% of men and 24% of women are very overweight (obese). As overweight and, above all, obesity are the cause of numerous complaints and favour the development of chronic diseases (such as diabetes), the most important measure is to take countermeasures, i.e. to reduce weight. The various forms of fasting offer a good opportunity for weight loss and are particularly sustainable if you switch to a healthy, alkalising, raw food-based, predominantly plant-based and wholesome diet after fasting.
Glauber's salt
Glauber's salt is a compound of sodium chloride and sulphuric acid, the result of these two substances is sodium sulphite, which tastes extremely bitter.
Glauber's salt is still used as a classic aid for fasting due to its laxative effect, although there are some experts who recommend Cassia Fistula, special teas or so-called passage or bitter salts.
Glauber's salt is also used to empty the bowels before a colonoscopy, as well as in the short term for severe constipation. Due to its strong effect, you should follow the dosage exactly and make sure you drink enough water after use, as the body loses a lot of fluid when the bowel is emptied. If you have high blood pressure (salt increases it) or a sensitive gastrointestinal tract, you should avoid taking Glauber's salt, as well as during pregnancy and in the presence of heart disease.
Glauber's salt goes back to the doctor and chemist Johann Rudolph Glauber, who mixed table salt and sulphuric acid. Even though Glauber's salt tastes very bitter, it should not be confused with Epsom salt, which is magnesium sulphite. Both salts are extremely similar in their effect.
Internal nutrition
If solid food is completely avoided during fasting, i.e. fasting with only water, teas, juices (without pulp or filtered through a fine sieve) or clear vegetable broths, the absence of solid food components (fibre or dietary fibre) causes the body to switch to so-called "internal nutrition".
As the body is no longer supplied with solid components during fasting, the digestive system has the opportunity to "pause" and regenerate. During this phase, the body switches from external nutrition to internal nutrition and utilises protein and fat deposits for energy. As it makes more sense for our health to utilise the fat deposits instead of the protein deposits (including muscle mass), moderate physical activity is part of most fasting cures. When the muscles are used, the body draws on its fat reserves and does not break down muscle mass to provide itself with energy.
Internal nutrition is also known as "energy cycle fasting". Without this change in metabolism, a fasting cure lasting several days or even several weeks is not possible. Gluconeogenesis takes place in the background, i.e. the body produces glucose from the building blocks of proteins (amino acids) and from fatty tissue. The newly available glucose primarily supplies the nerve cells; at the beginning of the fast, this process mainly takes place in the liver.
Colon hydrotherapy (CHT)
Colon hydrotherapy is a special form of colonic irrigation. Water of different temperatures is alternately introduced into the colon without pressure. The difference in temperature is said to have a positive effect on bowel function. The abdominal wall is lightly massaged during the induction, which also stimulates peristalsis. CHT results in complete bowel evacuation, even in regions that cannot be reached by a classic enema, with the aim of eliminating old faecal residues
.After cleansing, the bowel is flushed with water to which pure oxygen has been added. One session lasts one hour and a therapy usually comprises a series of up to 15 sessions. CHT is used for infections, fungal diseases, rheumatic diseases, acne, neurodermatitis, migraines, allergies, flatulence and also for detoxification or "purification". However, there is currently no proof of effectiveness from studies. A scientifically proven benefit has so far only been proven for colon irrigation. One criticism is that colon hydrotherapy can disrupt the natural balance between bacteria and the gut. For this reason, many therapists recommend a final intestinal build-up with prebiotics. Therefore, the application is not uncontroversial and the costs are generally not covered by health insurance.
Intermittent fasting
Intermittent fasting is also known as intermittent fasting or short-term fasting and refers to the adherence to a set rhythm of food intake. The periods of food intake alternate with periods of fasting according to a specific rhythm. Advocates of this method claim that it increases life expectancy, leads to weight loss and a reduction in age-related illnesses.
There are various forms of intermittent fasting:
- In the so-called EOD diet (every other day), a 24-hour fasting period is followed by a 24-hour period of normal eating.
- The 5:2 fast involves two fasting days per week.
- The 16:8 method involves fasting for 16 hours and only using an 8-hour window for eating.
- In a somewhat more extreme form, the OMAD method (One meal a day), only one meal is eaten per day, which corresponds to 23:1 intermittent fasting.
Intermittent fasting
see Intermittent fasting
Liver fasting according to Florian Sauer
The liver is our largest internal organ, it is the chemical centre and is responsible for the metabolism of fats, carbohydrates and proteins. In addition, the liver is the most important detoxification organ, converting toxic substances into non-toxic ones and ensuring their elimination.
Florian and Veronika Sauer in Thuringia offer an advanced method based on Hulda Clark and Andreas Moritz called "Liver Fasting according to Florian Sauer". Thanks to their finely tuned and well thought-out concept, they are able to offer this cure in the two seminar centres and also as an online event. Thousands of people have now learnt how they can consciously support and naturally cleanse this important organ. This is done without the usual Epsom salts. The liver fast is based on cassia fistula, herbal teas, enemas and colonic irrigation as well as a juice fast lasting several days with freshly squeezed juices.
Microbiome
When people talk about the microbiome in connection with health and fasting, they are usually referring to the gut. The microbiome is the totality of all microorganisms, including bacteria, viruses and fungi. The composition of the microbiome has a fundamental influence on the human metabolism, immune system and hormonal system. Bacteria make up the majority of the intestinal microbiome. The microbiome is a very complex ecosystem that requires perfect interaction between the various microorganisms.
Put simply, "good" bacteria try to keep the "bad" and pathogenic bacteria in check. A healthy gut with optimal colonisation is also crucial for the function of our immune system. With every meal, we decide which bacteria we feed and support through our food choices. Many fasting methods place great emphasis on relieving and cleansing the intestines. The fasting process is intended to push back the negative microorganisms and give the positive ones room to develop. It is therefore crucial to change your eating habits accordingly after the fasting cure has ended.
pH value
Between 0 and 6 we speak of an acidic pH value, 7 is neutral, values between 8 and 14 are alkaline. In the body, corresponding buffer systems work to maintain the pH value required for the medium (e.g. blood) or organ (e.g. lungs, liver or kidneys). The buffer systems can become overloaded if the proportion of acidic foods is too high in the long term, which is the norm rather than the exception in today's diet.
Signs of hyperacidity can include tiredness, blemished skin, headaches, rheumatism, susceptibility to infections due to a weakened immune system, but also osteoporosis. Research shows that an alkaline-rich diet can have positive effects on physical health, including on the cardiovascular system, bone health, rheumatic diseases and chronic fatigue.
Alkaline fasting as a cure - i.e. the exclusive consumption of alkaline foods - is a recommended fasting method to supply the body with the necessary vital substances such as minerals, trace elements, vitamins and enzymes.
Probiotics
Probiotics refers to microorganisms such as bacteria and yeasts that play an important role in our digestive system. Probiotics are often referred to as 'helpful' bacteria because they are beneficial to our gut health
. Probiotics can be found in food supplements and foods such as yoghurt. Doctors often recommend them to help with digestive problems.
If there is an imbalance between "good" and "bad" bacteria, e.g. after taking antibiotics, probiotics can help to regenerate the intestinal flora. There are many types of bacteria that are categorised as probiotics. Probably the most commonly used probiotic is Lactobacillus, a lactic acid bacterium that can be found in yoghurt or other fermented foods such as sauerkraut. Certain strains can be used to treat diarrhoea.
Synbiotics are a combination of prebiotics and probiotics; they contain probiotic microorganisms as well as prebiotic nutrients, which serve as a source of energy and nutrients for the corresponding bacteria.
Raw fasting according to Peter Dreverhoff
RawFasting according to Peter Dreverhoff, which he developed from his more than 30 years of experience as a raw foodist, is another special form of fasting without having to starve. The focus here is on raw and living foods. Raw food must not be heated above 42° Celsius so that the heat-sensitive enzymes and vitamins retain their full effect.
Raw fasting involves combining ripe raw fruit, both regional and exotic, with crunchy vegetables and tasty nuts. Raw fasting is primarily aimed at those who want to experience pleasure while fasting. The classic fasting effects are achieved by using only raw foods, which support the body with all the vital substances needed for cleansing. Alkaline applications and moderate exercise in the form of walking or gymnastics round off the raw fasting programme.
Juice fasting
Juice fasting is a special form of therapeutic fasting. In this fasting method, only juices are consumed for energy. In addition to water and unsweetened herbal teas, the diet includes juices made from vegetables, grasses or herbs several times a day, flavoured with as little fruit as possible. The ratio of fruit used has an influence on the number of calories consumed each day, as fruit is higher in calories than vegetables.
It is advisable to make the juices fresh, preferably using a juicer, also known as a slow juicer. Fasting drinks from a juice centrifuge, bottle or Tetra Pak do not have the same effect as gently produced juices. As with many other fasting methods, moderate exercise in the fresh air and an alkaline body care regime are advisable for optimum results.
Juicer
A juicer can be used to squeeze juice from foods containing water. Suitable foods include fruit, vegetables, leafy greens, grasses, herbs, salads and sprouts. A juicer is a particularly slow-rotating juicer, which is often also called a slow juicer.
The advantage of the low rotational speed of the juicer is the gentle juicing process, in which, in contrast to a centrifugal juicer, only minimal heating takes place and significantly less oxygen (keyword oxidation) is introduced into the juice. Thanks to the gentle preparation method, the juices are generally more intense in colour, have less foam and are more homogeneous in consistency. Heat- and oxygen-sensitive vital substances, such as vitamins and enzymes, can be found in higher concentrations in juice from a juicer. This is why juice presses are usually used for therapeutic juice fasting and not centrifugal juicers. Pure juices such as carrot or celery juice can be produced or mixed juices made from several types of fruit and vegetables.
Green juices made from foods containing chlorophyll, such as wheatgrass, are ideal alkalis and are therefore often used to supply the body with bioavailable minerals. There are different types of juicers, vertical and horizontal devices and devices with one or two press rollers. There is a suitable appliance for every application; certain juicers are better suited to soft fruit (e.g. ripe apples), while others cope very well with highly fibrous and hard foods (e.g. celery stalks). There are also all-rounders that cover all areas well.
Acid generator
Acidifiers include all animal-based foods such as meat and fish, milk and dairy products (cheese, yoghurt), sugary foods and soft drinks, alcoholic drinks (wine, beer and spirits), caffeinated drinks such as coffee, black tea or cola as well as highly processed (ready-made) foods with additives. These foods and drinks are called acidifiers because they produce acids in the body after digestion due to their composition, especially due to their lack of fibre and minerals.
The result of a diet consisting mainly of the above-mentioned foods is hyperacidity. Numerous complaints and clinical pictures are attributed to hyperacidity, including chronic fatigue, headaches, obesity, arthrosis, allergies, kidney stones, skin diseases and general irritability. Acidifiers should only make up a small part of a conscious diet and alkalis should predominate. The recommendation is that acidifiers should not make up more than 30% (preferably only 20%) of the food consumed and should be regarded as a pleasure rather than a food.
Smoothie fasting
With smoothie fasting, the focus is entirely on the pureed drink from the blender. Fruit and vegetables are either pureed or blended together with water or freshly squeezed juice to form a homogeneous mass. If foods containing chlorophyll such as spinach or kale are processed together with fruit, these are known as "green smoothies".
The advantage of smoothies is that the blender has already broken down the cell walls so that the body can use the energy saved for breaking them down for "purification" or healing processes. Smoothie fasting is somewhat similar to soup fasting, although the drinks usually remain cold. In smoothie fasting, whole foods such as fruit and vegetables are pureed into a pulp. In contrast to juice fasting, however, smoothies contain all the solids found in food, such as fibre. For this reason, smoothie fasting is not a form of fasting in which the body switches to so-called "internal nutrition" because solid food components are repeatedly ingested, which result in digestion and bowel movements.
The fasting aspect is based on the fact that food is consumed in raw food quality and digestion is simplified by the processing step of blending. Another advantage is an increased feeling of satiety, the concentrated intake of vital substances and the ease of preparation (quick processing in a high-performance blender, easy cleaning), making smoothie fasting particularly suitable for those who are also predestined for soup fasting.
Soup fasting
This form of fasting uses pureed vegetable soups rather than broths. For this reason, it is often recommended for beginners, older and petite people as well as for people who freeze easily, as the 3 warm meals are easier to implement and also contain slightly more calories. In addition to the soups, freshly squeezed juices, alkaline teas and water are also included. The usual measures that accompany fasting, such as exercise, relaxation and alkaline body care, can support this form of fasting.
Type-appropriate fasting according to Ralf Moll
Based on his many years of experience in a naturopathic clinic for fasting therapy and metabolic diseases, nutritionist Ralf Moll has developed the so-called "type-appropriate fasting", which he offers in the Black Forest, in Tuscany and on the Canary Island of La Palma.
The special feature of "type-appropriate fasting" is that constitution, metabolism, heat balance and digestive performance are taken into account before fasting begins. A short questionnaire is used to determine the fasting type from which three types of fasting are then offered: Juice type(juice fasting), fruit type (fasting with fruit) or soup type(soup fasting). In special cases, you can also change during the fasting cure. Fasting is rounded off with walks and other supportive measures.
Acidosis
Please see acidifiers, alkalis and pH value
Water fasting
Water fasting is the strictest fasting method, in which the intake of calories is completely avoided and, as the name suggests, only water is drunk. As energy, vitamins and minerals are completely absent, the body has to draw on its own reserves to compensate for a lack of nutrients in order to maintain bodily functions. As with other types of fasting, reactions such as circulatory problems, headaches, tiredness or muscle cramps can occur at the beginning. Anyone planning a water fast for the first time is well advised to do it in a fasting clinic under therapeutic or medical supervision. You should drink around 3 litres of fluid.
Many fasting experts recommend milder fasting methods, such as alkaline fasting or juice fasting, instead of water fasting.
Full fasting (zero diet)
Full fasting is also known as a zero diet; in this form, only water and calorie-free herbal teas are permitted. Full fasting used to be used to treat obesity, but is now considered outdated and even harmful to health.
Our products are free from animal ingredients. For the love of nature and your health.
We set the highest standards for our products. Genetic engineering and irradiation are just as taboo as drying temperatures above 45° C.
Nothing is as perfect as nature! Enjoy products of maximum naturalness, without synthetic vitamin additives, preservatives or fillers.
Keimling Naturkost decided many years ago in favour of a consistent renunciation of palm oil. Our range is 100% palm oil free.
Our suppliers practise controlled organic farming. This means no synthetic pesticides, no mineral fertilisers and certainly no genetic engineering.
Now also via WhatsApp!
