Therapeutic Fasting: A DIY Guide

5 days of preventive fasting with relief day and recovery day

Therapeutic fasting has a millennia-old tradition and aims to cleanse the body, mind, and soul. It is used both for preventative health and as a treatment for certain illnesses. With these instructions, you can also practice it.

Is this guide to therapeutic fasting too complicated for you? We've developed a therapeutic fasting program with precisely tailored meals so that everyone can successfully fast. Discover our Salufast fasting box!

Overview of the process

• If you are fasting for 5 days, plan at least one relief day before and one recovery day after.
• Optional bowel emptying: The reduced intestinal activity during fasting is intended to remove any food and stool residues from the intestines.
• Liver wraps support liver metabolism and thus detoxification performance as well as the conversion of fat into ketone bodies.
• The actual fasting days should be roughly planned in advance.
• After fasting, the results and effects can be maintained with intermittent fasting.

Preparing for fasting

First and foremost, you should find a suitable time for your fast—few appointments and plenty of time. Those who fast independently at home should have no contraindications , and if in doubt, get a medical examination and discuss the plan with their doctor.

Ideally, you should start a week beforehand by gradually reducing your body's stress levels and reducing alcohol and tobacco consumption . Increased hydration is also a good idea; 3 liters of water a day is a good guideline.

Those who “step down” from alcohol and tobacco and drink more water instead will experience fewer side effects (e.g. headaches).

Your diet can also be adjusted sensibly before fasting – eating fewer animal products and a predominantly plant-based, alkaline diet is very beneficial for optimal fasting results. Sufficient exercise and, if necessary, a little more sport also have a positive preparatory effect for fasting and the upcoming metabolic stimulus.

Fasting teas and supplements with milk thistle, artichoke, and dandelion support liver metabolism and can be used in the week before fasting. Stress reduction is always advisable and certainly especially beneficial during this time.

The goal of good preparation is to counteract overacidification and relieve the body. This improves the "detoxifying" effect of fasting and prevents potential side effects.

Shopping list for your fasting cure

• Herbal teas: There are good alkaline, “expelling” herbal teas (e.g. dandelion, milk thistle or fennel).
• Lemons for flavor (e.g. in drinking water or tea)
• A remedy for emptying the bowels, such as Glauber's salt, bread drink, sauerkraut juice, or laxative tea.
• For the liver wrap, you should have a hot water bottle and 2-3 large towels ready.
• Massage glove or massage brush for dry massages: this also supports the skin in detoxification
• Please make sure to buy organic fruit, vegetables, and teas. Especially when fasting, you should consume as few harmful substances as possible.
• Ingredients for the fasting soup (see below)

Optional

• Good literature
• Bath salts for a full bath or foot bath (preferably an alkaline baking soda, lavender, or rosemary bath)
• Buy organic ginger, lemons and limes, and if necessary, some mint (rich in antioxidants and a good refresher that also helps with weak circulation)
• A scale is of course motivating on the one hand, but above all it serves to objectify the effects of fasting and to control one's body

Laxatives for optional bowel emptying

Sauerkraut juice

To make sauerkraut, white cabbage is fermented using lactic acid. During this fermentation process, the lactic acid bacteria involved multiply, resulting in a naturally abundant presence of lactic acid bacteria (so-called lactobacilli, Lactobacillales). In addition to this probiotic component, sauerkraut juice contains a high concentration of vitamin C and lactic acid. Sauerkraut juice is low in calories, high in fiber, and aids digestion.

Immediately after waking up, drink two glasses (150 ml each) of sauerkraut juice to help clear your bowels. The effects will take effect after approximately 90-180 minutes.

Bread drink - Kvass

The so-called bread drink is made from water and natural sourdough (from whole-grain bread). The tradition probably originates in Russia, where for centuries the so-called kvass has been made from bread, salt, spices, water, and sour milk.

To use kvass for laxatives, start the day with about 250 ml. If there is no effect after 3-4 hours, repeat the intake with another 250 ml.

Lactic acid bacteria (Lactobacilli) multiply and produce lactic acid during fermentation. Fermented juices, such as bread kvass, promote intestinal activity and lead to bowel movements.

Glauber's salt

Glauber's salt (sodium sulfate) has a long history of use as a laxative, is the most extensively researched, and has proven effective to this day. Glauber's salt cannot be absorbed by the body and remains in the intestines until excretion. The sodium sulfate binds the water, and through osmosis, the water content in the intestines increases. The water absorbs feces, food residue, dead cells, and bacteria and is transported through the intestines (via peristalsis, the natural intestinal activity). The increase in volume and peristalsis ultimately lead to the excretion of the water.

The taste is salty and not exactly pleasant, so you should have your favorite tea ready. It also helps to drink Glauber's salt with a little warm water (50 ml) and then drink most of the water (1 liter) immediately afterward. However, the taste is much more tolerable than the similar Epsom salt.

For a laxative, drink 20-30 g of Glauber's salt with 1 liter of water within 15 minutes of each morning. The effect will begin after approximately 60-90 minutes.

The liver wrap

We humans “detoxify” primarily through the kidneys, lungs, skin, intestines and liver.

Fasting leads to fat burning, and our liver, as the central metabolic and detoxification organ, is particularly challenged. A liver wrap promotes blood flow to the liver, thus increasing metabolic performance.

What you need: For the liver wrap, you'll need hot water, a hot water bottle or wet towels, and another towel to wrap/wrap around your body. You'll also need 30 minutes of rest.

The liver wrap should be performed at least every other fasting day:

• Fill a hot water bottle with hot water or pour it over a towel that is too wet and squeeze it out
• Place a hot water bottle or folded, moist towel on the skin in the liver area (under the right rib cage).
• Wrap yourself up well with another towel and wrap yourself completely to keep the heat in.
• Rest for 30-60 minutes

Lenten soup

The alkaline vegetable broth provides valuable minerals during fasting and reduces protein breakdown to a desired level. Making a fasting soup yourself is comparatively time-consuming, no question!

For many people, there are certainly good ways to access ready-made soups in their everyday lives. There are also plenty of good products available here. However, since you don't absorb much while fasting, you should only feed your body high-quality products. The products should be alkaline and free of additives and preservatives. Organic and vegan are also highly recommended!

DIY recipe

In one sentence: Roughly chop plenty of seasonal vegetables (e.g. celery, carrots, celery, parsnips, onions, parsley or chives) from organic farming and cook them with plenty of water and herbs and comparatively little salt.

It is recommended, for example, to cook a large pot of soup on the day of relief and freeze the vegetable broth in portions (approx. 200-400 ml).

Tip: The boiled vegetables can be perfectly used on the relief days.

Lenten soup recipe

For 10 portions of approx. 280 ml each: Add about 2 kg of vegetables and a handful of herbs to 3 liters of water.

Selection of vegetables: parsnips or parsley roots, broccoli, potatoes, carrots, sweet potatoes, zucchini, fennel, celery, beetroot, leeks, onions, garlic, peppers

Selection of herbs (better fresh than dried) and spices: parsley, chives, bay leaf, coriander, caraway, dandelion, coriander and fennel seeds, all peppercorns

1. Wash the vegetables, chop them roughly, place them in cold water with the spices, and then bring them to a boil – then simmer for 30 minutes.

2. Stir the herbs into the soup, turn off the heat, and let the broth stand, covered, until it has cooled.

3. Strain the soup, divide into 10 portions, and freeze.

The course of the fasting week

Relief day(s)

Morning

A piece of fresh seasonal fruit with a small bowl of oat porridge is the perfect start. Accompany it with a large cup of herbal tea or lemon water.

Noon

Brown rice (approx. 100 g) with steamed seasonal vegetables. Limit raw vegetables to ease the digestive system. If desired, add a small seasonal salad with herbs and a little vinegar and oil.

At evening

Brown rice or boiled potatoes (approx. 80 g) with a little salt and high-quality oil, served with steamed vegetables. (Pragmatically, you can also simply cook a little extra for lunch and reheat it in the evening.)

The fasting days

Morning

- A contrast shower, dry brushing or Kneipp showers are a great way to start the day
- A large glass of warm water, with freshly squeezed lemon if desired
- Mini porridge or fasting broth - approx. 100 - 150 kcal
- Breathing and yoga exercises are ideal in the morning
- Fresh air (for example on the way to work)

Morning

- Drink plenty of fluids (herbal tea or water)

- Exercise in the fresh air when you feel very hungry or have circulatory problems

Noon

- Vegetable broth or vegetable juice - approx. 200 - 250 kcal

- Walk and if necessary a liver wrap

Afternoon

- Longer walk or moderate running or a bike ride

- Drink plenty of fluids (tea and water)

- Wellness options such as massage or sauna are available upon request

At evening

- Heat the vegetable broth until very hot and eat it slowly with a small spoon - approx. 150 - 200 kcal

- Dry brushing followed by an (alkaline) bath, preferably 2-3 times during the fasting period

- Relaxation exercises or yoga

Optional: The evening would be the right time for the enema.

At night

- Turn off or dim artificial light and bright screens early. Keep lighting as low as possible after sunset.

- Pay attention to your body's signals and go to bed early when you feel tired

Setup day(s)

It's important for the recovery day to focus on high-quality, fresh, organic foods. Vegetarian or vegan recovery days improve the sustainability of the fasting effects. The consistency, quantity, and calories should be increased as gradually as possible.

Morning

It's best to eat an apple or carrot around 10 or 11 a.m.—both should be eaten very slowly and chewed thoroughly. Alternatively, fresh apple pieces can be added to fresh-grain muesli or a green smoothie.

Noon

Potatoes or rice (approx. 80 g) with steamed seasonal vegetables. Raw foods should be kept to a minimum to ease the digestive system.

At evening

Brown rice or boiled potatoes (approx. 100 g) with a little salt and high-quality oil, served with steamed vegetables.

Our vision of an optimal fasting experience

Our fasting box contains everything you need to safely and effectively complete our 5-day fasting program. There are three nutritionally tailored meals for each fasting day. Each box includes access to the preventative fasting program in the Salufast app.