Seven tips for the fast

1. I recommend eating 5-6 meals during the day before the fast – 3 main meals and 2-3 snacks (up to 3 hours between meals), so as to maintain a feeling of being full. It is recommended that the menu be based on foods in the spirit of the Mediterranean diet, meaning nutrition based on natural, unprocessed foods – fruits and vegetables, whole grains, legumes, unroasted nuts and almonds, olive oil, eggs, low fat dairy products, turkey, and chicken.

2. Make sure to drink water, at least 10-12 glasses of water during the day. It is recommended not to drink alcohol, which increases thirst, and also to reduce intake of beverages containing caffeine, such as coffee, tea, coca cola, and energy drinks. Do you have trouble drinking lots of water? Try and drink a glass of water before each meal. In addition, keep a personal water bottle with you during the day so you drink more.

3. Lower your sodium (salt) intake, so as to reduce the feeling of thirst during the festival. Reduce the amount of sodium-rich foods during the day, particularly during the last meal before the fast, such as purchased salads, sausages, processed schnitzel, canned products, pickles, soup powder, and sauces.

4. It is recommended that the final meal before the fast contain all the food groups, with an emphasis on complex carbohydrates and vegetables which contain dietary fiber, which contribute to a feeling of long-term satiety. In addition, it is recommended to include a protein portion and avoid fried foods. Example of the final meal before the fast: a quarter of a plate of rice/ pasta/ potatoes/ quinoa/ lentils + half a plate of chopped vegetables/ fresh salad/ cooked vegetables + a portion of fish/ chicken/ turkey. It is recommended to eat a portion of fruit for dessert.

5. It is recommended to make sure to eat slowly, to chew your food well, and avoid overeating or eating larger quantities than usual, so as to avoid a feeling of heaviness and discomfort in the digestive system.

6. At the end of the fast, drink a glass of water and eat a portion of fresh or dried fruit, or clear vegetable soup, so as to supply the body with available energy and salts. About half an hour later, it is recommended to eat a light meal which includes carbohydrates, vegetables, and proteins. There is no need to eat a cooked meal, and it is enough to eat two slices of whole wheat bread or cereal + cheese/ cottage cheese up to 5% fat + fresh salad, and to make sure to drink water.

7. Regarding medications on the fast day – please consult your doctor regarding whether you can fast and adapting the dosage during the fast. A person whose medical condition requires drinking but not eating, should drink without eating. In such a situation, a person can drink nutrition-rich beverages, such as natural fruit juices.

People with chronic diseases, such as diabetes, kidney disease, high blood pressure and heart disease, and those who take medications regularly, can suffer from life-threatening changes during the fast – hypoglycemia (a drop in blood sugar to below normal values), a sharp drop in blood pressure, problems with regulation of salt and mineral levels in the body, and therefore no changes should be made regarding medications without consulting your doctor.

Finally, if you have coronavirus, it is recommended not to fast even if you are only mildly sick. Likewise, someone in self-quarantine who feels unwell should consult a doctor before deciding whether to fast.

Wishing everyone a beneficial fast!