Tips for an easy fast

1. We recommend eating 5-6 meals the day before the fast - three main meals and 2-3 smaller meals (up to three hours between meals) to keep you feeling full. Choose foods from the Mediterranean diet, which is based on natural, unprocessed foods, meaning fruits and vegetables, whole grains, legumes, natural nuts and almonds, olive oil, eggs, low-fat dairy products, fish, turkey and chicken. 
2. Make sure to drink water, at least 10-12 cups of water throughout the day. Refrain from drinking alcohol, which makes you feel thirstier, and decrease consumption of caffeinated beverages such as coffee, tea, cola and energy drinks. Is it hard for you to drink lots of water? Try to drink a glass of water before each meal and also carry a personal water bottle with you to increase your water intake during the day. 
3. Reduce your sodium (salt) intake so that you’ll feel less thirsty over the holiday. Cut back on foods that are high in sodium during the day, especially during the meal right before the fast, for example store-bought salads, cold cuts, processed schnitzel, canned goods, pickled foods, powdered soups and sauces. 
4. The meal before the fast should include the major food groups, with a focus on complex carbohydrates and vegetables that contain dietary fiber, which help you feel full over time. Additionally, you should include a portion of protein and avoid eating fried foods. An example of a good meal before the fast: a quarter plate of rice/pasta/potatoes/quinoa/lentils + half a plate of sliced vegetables/salad/cooked vegetables + a portion of fish/chicken/turkey. For dessert, we recommend eating fruit.
5. Make sure to eat slowly, chew your food well and do not overeat or eat more than usual so that you don’t feel heavy or experience indigestion. 
6. After the fast, drink a glass of water and eat fresh or dried fruit and clear vegetable broth to give your body available energy and salts. About thirty minutes later, eat a light meal that includes carbohydrates, vegetables and proteins. It's not necessary to eat a cooked meal and it is fine to eat two slices of whole-grain bread + cheese/cottage cheese up to 5% fat + salad, and make sure to drink water. 
7. Take medications during the fast - you should consult your doctor about fasting and adjusting the dose of your medication during the fast. If you need to drink, but not eat, due to your medical condition, then drink but don't eat. In this case, you should drink beverages with nutritional value, such as natural juice. People with chronic diseases such as diabetes, kidney disease, high blood pressure and heart disease who take regular medications may experience life-threatening changes during the fast - hypoglycemia (decrease in glucose values below the norm), sharp drop in blood pressure, electrolyte imbalance in the body. Therefore, do not change your medication therapy without consulting your doctor.

Wishing everyone a meaningful fast!