A complete guide to fasting for the benefits, nutritional needs, calories, myths that exist as well as useful tips is presented by the dietitian – nutritionist Paris Papachristos in his article on the Lenten diet:
Every year as we approach Lent, I always ask the office if and when the dieter will begin the fast. Some do not fast at all, but even those who fast choose to do so only during Holy Week. The reason is the same: To avoid the negatives of fasting. What are these negatives I often get in response?
-I can’t do without the meat
-I won’t lose weight, I’ll get stuck if I don’t eat protein salad
– I am constantly hungry and feeling exhausted
What is Fasting?
Orthodox Christian fasting is defined as periodic vegetarianism, at various times throughout the year. Great Lent lasts 48 days and begins on Clean Monday and ends on Holy Saturday. During the Easter fasting period, meat, dairy products and eggs are not consumed. Some days are of course an exception, such as the day of the Annunciation and Palm Sunday, when the consumption of fish is allowed.
The benefits of fasting
Studies have shown that during the fasting period there is a reduction of about 200 kcal in energy intake compared to the rest of the time. Fasting contributes to negative energy balance and appears to lead to weight and body fat reduction. I, those who start with a fasting plan, do a lipogram, at the beginning and at the end, where I always notice a decrease in both weight and fat.
Lowered Cholesterol Levels
Due to the abstinence from food of animal origin, it is a very good opportunity to reduce saturated fat and, by extension, a reduction in cholesterol and triglyceride values. These combined reduce the likelihood of developing cardiovascular diseases and strokes.
Reduction of Oxidative Stress
The increased consumption of fruits and vegetables, on the other hand, leads to a sufficient intake of plant fibers, as well as antioxidants.
Reduction of blood pressure
Blood pressure levels also improve, due to the greater consumption of fruits, vegetables and legumes, which have an increased potassium content.
Nutrition Education
Fasting is a good opportunity to educate yourself about nutrition. Subconsciously during the Fast you acquire good eating habits, while at the same time getting used to them. You also discover plant-based food options that you might not otherwise have thought to try.
Research on Fasting
Results of studies from the Department of Preventive Medicine and Nutrition of the University of Crete showed that people who fasted many days during the year had lower total cholesterol, LDL cholesterol, uric acid and lower levels of obesity. The same research showed that Fasting probably reduces the risk of developing Depression.
With so many benefits that Fasting has, it would be a shame not to ‘taste’ them due to its inglorious application. Let alone lead to negative effects if you don’t pay attention to common pitfalls of fasting. For this below I will mention some points of attention so that you can take advantage of all the positives of fasting without any negative effects.
Points of Caution in Fasting
During the period of fasting, there are no people who are excluded from it, but some groups of people must pay special attention to the correct planning of the daily diet plan, by a specialized nutritionist, unless there is a recommendation from a doctor for health reasons to avoid Fasting.
People with Diabetes Mellitus
For people with Diabetes Mellitus, a suitable diet plan must be created, so that carbohydrates and other macronutrients are correctly calculated and distributed throughout the day.
People with Iron Deficiency Anemia
Excluding meat during the Fasting period reduces iron intake. People with Iron Deficiency Anemia should include alternative plant sources of iron (lentils, beans, olives and oats),
To increase the absorption of iron up to 4 times, it is good to combine the above foods with vitamin C, such as citrus fruits, pepper, broccoli, cauliflower, etc. Soaking legumes also seems to increase the absorption of iron, since with in this way, plant acids that prevent absorption are destroyed.
As well as avoiding combining these foods with foods rich in tannins, such as tea, cocoa, etc.
Tip
Increase the absorption of plant (non-heme) iron by combining the consumption of the above foods with foods: – rich in sources of vitamin C (e.g. orange, tangerine, lemon, red peppers) – rich in β-carotene (e.g. . carrot, apricot)
At the same time, make sure to avoid combining them with food or drinks containing tannins, which significantly reduce iron absorption. Such examples are coffee, tea, cocoa, chocolate, etc.
People with Osteoporosis
In osteoporosis, emphasis should be placed on alternative plant sources of calcium (beans, almonds, tahini, green leafy vegetables) and its absorption should be enhanced by micronutrients such as magnesium, vitamin D and vitamin K.
Calcium
It may be inextricably linked to the consumption of dairy products, but calcium is certainly not found only there. Plant-based foods contain a sufficient amount of calcium to meet daily needs, such as:
tip
Ensure maximum calcium absorption by cooking vegetables rich in oxalic acids such as spinach and beetroot. Oxalic acids are ingredients that prevent the absorption of calcium by the human body.
avoiding the simultaneous consumption of calcium-rich foods with alcoholic beverages and caffeinated foods or beverages.
Plant Foods with Vitamin K
Women in Pregnancy
The period of pregnancy needs special attention, as the needs are increased in nutrients. Nevertheless, even pregnant women are not excluded from fasting, but the correct planning of the diet and the correct combination of foods are necessary for maximum absorption. Of course there is the additional help of nutritional supplements.
When it comes to nutrition however, what should we look out for? Why do many lose weight during the fasting period and others gain it? What is the Nutritional Value of various fasting foods?
Nutrition and Calories in Fasting
In Greek cuisine there are many tasty fasting dishes, mainly legumes and oils. Particular attention should be paid to portions, as well as to the method of cooking. How many calories are in the most common Lenten dishes:
Protein
Many believe that those who are fasting cannot adequately meet their protein needs, as it is only found in foods of animal origin. Of course, this is not true, since there are several sources of vegetable protein. There are also very good sources of plant protein such as peas. Lentils, soy milk, wild rice and nuts.
Useful tip
Increase the biological value of plant proteins by trying combinations of legumes with grains in the same meal (eg lentils) or by consuming a variety of plant protein sources throughout the day.
“In the morning eat like a king, at noon like a lord and in the evening like a beggar”. You must have heard this old saying of the Greek people. It has some basis, especially when it comes to breakfast, which especially during the fasting period, we tend to neglect. For this reason, below I will talk to you about breakfast during fasting.
Fasting Breakfast
Are there nutritious fasting breakfast options?
Many times during the fasting period, we “run out” of breakfast options, as a result of which we skip it or resort to ready-made commercial snacks. So here are some suggestions for you to try.
-Whole wheat toast with honey and tahini
-Coconut yogurt with fresh fruit, nuts & chia seeds
-Whole wheat bread with peanut butter and banana
-Oatmeal porridge with apple pieces, flaxseed, cinnamon & peanut butter
-Toast with wholemeal bread with avocado, cherry tomatoes & tofu
-Chia pudding with yogurt substitute, fresh fruit & nuts
-Fruit smoothie with vegetable milk and chia seeds
-Homemade spinach pie for fasting
Because during fasting we handle food that we don’t often use in our cooking, there is a chance that with improper management, especially of seafood, we end up roasting the lamb on Easter Sunday, if not in the hospital, then… in the toilet!
Source: healthstories.gr
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