The Elisa Edit

Fasting is a powerful tool for self-purification and regeneration, but diving straight into it can be overwhelming for your body. That’s where the pre-fasting phase comes in – a critical preparation period that can make all the difference. In this post, I’ll walk you through the 5-day light diet I followed before my fasting week. By incorporating easy-to-digest, nutrient-rich foods, I prepared both my body and mind for the transformative benefits of fasting. If you’ve been thinking about fasting or are new to it, this guide will help you set yourself up for success.

Why the Pre-Fasting Phase is Crucial

Fasting is not just about detoxifying your body but also about mentally preparing yourself for a change in your habits. However, diving directly into fasting without any preparation can lead to discomfort or even negative side effects. The key to a successful fasting experience is to gradually reduce your intake of heavy, hard-to-digest foods. For me, the 5-day pre-fasting phase was a gentle approach to easing into the fasting process. By focusing on light, plant-based foods, I allowed my body to slowly adjust and avoid shock.

My Pre-Fasting Meal Plan

I chose simple, easy-to-prepare meals during this phase to keep things stress-free and practical. Meal prep was a lifesaver! I didn’t want to complicate things by cooking multiple different meals every day, so I prepped and repeated a few key dishes throughout the week.

• Breakfast: Bircher Muesli
  A classic breakfast that’s both filling and gentle on the stomach. Oats, apples, and a touch of cinnamon provided fiber and vitamins, and I kept it sugar-free to prevent blood sugar spikes.
• Lunch: Quinoa Salad with Bell Peppers and Cucumbers
  Quinoa is a fantastic plant-based protein that’s easy to digest. Paired with fresh vegetables, this salad was light but packed with nutrients. The bell peppers provided vitamin C, and cucumbers helped with hydration and digestion.
• Dinner: Vegetable Soup with Potatoes, Carrots, and Lentils
  A warm, soothing soup that was light but satisfying. It gave me the right balance of fiber and vitamins while helping my body wind down after a busy day.
  

Bircher Muesli Recipe

Ingredients (for 2-3 servings):

• 1 1/2 cups rolled oats
• 1 1/2 cups unsweetened almond milk (or any milk of your choice)
• 1 1/2 small apples, grated
• 3 tbsp chia seeds (optional)
• 3 tbsp honey or maple syrup (optional)
• A handful of chopped hazelnuts for crunch
• A sprinkle of cinnamon (optional)
• Juice of 1 lemon
• 1 1/2 cups plain yogurt (or dairy-free yogurt)

Instructions:

1. The evening before, combine the rolled oats, almond milk, grated apples, chia seeds (if using), honey or maple syrup (if desired), lemon juice, and a sprinkle of cinnamon in a bowl.
2. Stir everything well and cover. Let it sit in the fridge overnight to allow the oats to soak and soften.
3. In the morning, add the yogurt and stir to combine.
4. Top with chopped hazelnuts for added crunch.
5. Store the extra portions in the fridge for 2-3 days.

Tip: Prepare 2-3 portions at once to make mornings easier. You can adjust the sweetness with more honey or maple syrup and swap the hazelnuts for any nuts or seeds you like!

Quinoa Salad with Bell Peppers and Cucumbers

Ingredients (for 2-3 servings):

• 1 cup quinoa (uncooked)
• 2 cups water or vegetable broth
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced (or carrots)
• 1 cucumber, diced
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp mustard (Dijon or your favorite variety)
• Salt and pepper, to taste
• 1 tbsp balsamic vinegar (optional)
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Rinse the quinoa under cold water and combine it with the water or vegetable broth in a saucepan.
2. Bring to a boil, then reduce the heat and simmer for 12-15 minutes, or until the quinoa is cooked and the liquid is absorbed.
3. Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
4. In a large bowl, combine the cooked quinoa, diced bell peppers, cucumber, and fresh parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, mustard, balsamic vinegar (if using), and honey or maple syrup (if desired).
6. Drizzle the dressing over the quinoa mixture and toss everything together.
7. Season with salt and pepper to taste.
8. Serve chilled or at room temperature.

Tip: Make a batch and store it in the fridge for up to 3 days. For added texture, sprinkle your favorite nuts or seeds on top before serving!

Vegetable Soup with Potatoes, Carrots, and Lentils

Ingredients (for 2-3 servings):

• 2 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 2 medium potatoes, peeled and diced
• 2 carrots, peeled and sliced
• 1 cup dried lentils (green or brown), rinsed
• 4 cups vegetable broth
• 1 bay leaf
• 1 tsp dried thyme (or fresh if you have it)
• Salt and pepper, to taste
• 1 tbsp apple cider vinegar (optional, for a tangy touch)
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, cooking for 3-4 minutes until softened and fragrant.
2. Add the diced potatoes and carrots to the pot, stirring to combine. Cook for another 3 minutes, letting the vegetables begin to soften.
3. Add the lentils, vegetable broth, bay leaf, and dried thyme to the pot. Stir everything together.
4. Bring the soup to a boil, then reduce the heat and simmer for 25-30 minutes, or until the potatoes, carrots, and lentils are tender.
5. Season with salt and pepper to taste. If desired, add a splash of apple cider vinegar for extra flavor.
6. Remove the bay leaf, then ladle the soup into bowls. Garnish with fresh parsley.
7. Serve warm, and enjoy!

Tip: This soup makes a great meal prep option. It can be stored in the fridge for up to 4 days and also freezes well for future meals. Add a squeeze of lemon juice for extra brightness before serving!

The Key Foods for a Successful Pre-Fasting Diet

The foods you choose for your pre-fasting diet play a crucial role in easing your body into the fasting process. Here are some foods I recommend, which I found to be both gentle and nutrient-dense:

• Fruits like apples, pears, and bananas are easy to digest and rich in essential vitamins.
• Salads with fresh vegetables such as cucumbers, bell peppers, and carrots help detoxify the body.
• Cooked vegetables like zucchini, carrots, and pumpkin are soothing and easy on the stomach.
• Nuts in small amounts provide healthy fats and nutrients.
• Brown rice and potatoes offer slow-releasing energy without overburdening the digestive system.
• Plenty of water to stay hydrated and support your body’s natural detox processes.

A Few Small Exceptions

While I stuck to the light diet for most of the 5 days, I allowed myself two small exceptions: on Shrove Tuesday, I enjoyed Faschingskrapfen (traditional Austrian Carnival doughnuts) and on Ash Wednesday, I had Heringsschmaus (pickled herring dish). These are both Austrian traditions, and I felt that honoring these customs was an important part of my experience. After all, fasting should be about balance – not complete restriction. A few small indulgences can still fit into a healthy, mindful approach.

Summary

The pre-fasting phase is a powerful preparation tool that sets the stage for a more successful fasting experience. By focusing on easy-to-digest, nourishing foods, I gave my body and mind the time they needed to adjust before the fasting period began. Meal prepping and keeping things simple helped me stay on track without stress, and those small exceptions I made reminded me that fasting is about being kind to yourself, not punishing your body. By following these steps, you’ll feel more confident and comfortable when it’s time to begin your fasting week.

Additional Tip: If you’re considering fasting, it’s always helpful to start with a pre-fasting phase, but make sure you listen to your body. Everyone’s needs are different, and what works for one person may not work for another. Always consult with a healthcare professional if you have any concerns before starting a fasting regimen.

Disclaimer:
Please note that this article reflects my personal experience with fasting and pre-fasting. I am not a doctor or healthcare professional. It is important to consult with your healthcare provider before starting any fasting regimen, especially if you have pre-existing health conditions or concerns. Each person’s body is different, so it’s essential to ensure that fasting is appropriate for your individual health needs. Always listen to your body and prioritize your well-being.