(Editor’s Note: This blog post is written by Kristin Brookshire who currently works as a registered and licensed dietitian for Meals on Wheels and More of Austin. –geno)
You will probably feel very hungry for the first few days as your body adjusts to the calorie deficit. Fortunately, hunger goes along with the whole idea of fasting. But to stave off the embarrassing stomach growl during your afternoon meetings, I suggest snacking throughout the day.
Headaches from the elimination of caffeine may also be an issue for you. Depending on what your current consumption is, you may choose to cut back slowly, or go “cold turkey.” I find that if you are replacing the caffeine source with enough water, you will be surprised to find that after a day or so, your body goes back to normal.
If you really don’t think that you can survive without the caffeine, then I suggest switching from caffeinated soda to a caffeinated plain tea or black coffee (hot or cold) . Whether or not you choose to include caffeine in your fast is a personal decision that you can prayerfully ask for peace about. These are the nit-picky things that we won’t choose to get hung up on.
Remember, the spirit of the fast is our focus.
If you aren’t accustomed to drinking water then I suggest keeping water in a plastic bottle (BPA free) and adding citrus juice for a little flavoring (lemon, lime, orange).
Simple Snack Ideas
- Sliced raw veggies + hummus
- Nuts + Fruit
- Edemame (soy beans in the pod)
- Nut butter and Fruit
Don’t worry about not eating enough protein, as long as you have a varied diet that includes a wide range of plant based protein sources and grains, you will be fine.
Primary Protein Sources
- Soy (soy beans, tofu, tempeh)
Whole grains are wonderfully nutrient rich and sadly under-utilized. The starch component will help to keep you feeling full as well as fulfill protein needs. Unlike other bread products, corn tortillas can be eaten since they are minimally processed, unleavened and contain no added sugar.
- Oat meal (rolled and steel-cut)
- Brown Rice
- Wild Rice
A Few Resources