The right preparation for a fasting retreat

If you decide to give your body the gift of a fasting retreat, proper preparation is essential. Having a hearty roast the day before won’t exactly make the start into fasting easier. To make the process as effective and successful as possible, some dietary and lifestyle habits should be adjusted both before and after fasting. We asked our dietitian, Christina Karner, BBSc, how to prepare best for a conscious time of abstinence.

Better safe than sorry

Proper preparation not only makes it easier to begin fasting, but it can also help to minimize or even avoid the so-called fasting crisis. With every fasting experience, you learn more about how much preparation you personally need. The intensity depends on both the type of fasting and your individual needs. Juice fasting requires the longest preparation (five to seven days), while vegetable fasting usually only needs three to four days of preparation.

Preparation at Marienkron

Guests who choose a fasting retreat at Marienkron receive an email with key information and a packing list before their stay begins. At the start of every fasting program, a doctor will discuss your individual plan: whether your preparation at home was sufficient, whether one or two more preparation days should take place in the resort, and when and with which method the fasting will begin.

How the preparation days at Marienkron are structured will also be explained in detail during a consultation with the dietitian. At the buffet, our dietitians are always available for questions and advice.

The right diet for preparation days

To prepare properly, focus on a plant-based diet. This means avoiding meat, fish, and alcohol altogether before fasting. Caffeine and sugar should be reduced or, ideally, cut out completely. The choice of food is just as important as the preparation method: opt for gentle cooking methods such as steaming or slow cooking, and season your meals mildly. It is also advisable to gradually reduce portion sizes. Don’t focus on counting calories – simply making your usual portions a bit smaller is sufficient. (At the end of this article you’ll find inspiring recipe ideas for your preparation days.) As always, sufficient hydration is key before, during, and after fasting. We recommend drinking plenty of tea and water throughout the day to make the transition easier.

Foods to reduce or avoid during preparation:

• fish, meat, and processed meats
• bloating vegetables such as raw onions, garlic, wild garlic, cabbage, and other cruciferous vegetables
• coffee and black tea
• nicotine
• alcohol
• sweets, pastries, and sugary drinks

Preparation goes beyond digestion

Fasting preparation is not only about nutrition. Stress levels should also be reduced as much as possible before your stay. Try to leave work and everyday stress behind and allow yourself to fully focus on your retreat. Since movement is an important part of every fasting program, it is helpful to already integrate regular exercise into your routine if you are not doing so yet.

Just as important as good preparation are the rebuilding days after the fasting retreat.