Some people find fasting for 24hrs extremely difficult, but there are a number of things you can do to help control those hunger pains and make fasting a little more tolerable.
The day before . . .
- Hydrate! Most of the unpleasantness associated with a fast does not come from lack of food, but rather from lack of fluid. The solution is to drink as much water as possible before the fast. Although you may feel you’re about to float off, it will be worth it by the time the fast is well underway. Beware of beer or other alcoholic beverages; they will only dehydrate you. Water or diluted orange juices are the safest options.
- Don’t over-stuff yourself before the fast. Many people seem to think that eating a lot the day before will compensate for not eating on the fast day. This will actually make you hungrier. Have you ever noticed how much hungrier you are the morning after a large meal . . . ? Eat a proper meal that emphasises carbohydrates, some protein, and foods high in oils and fats, since they delay the emptying of the stomach, thus prolonging the effects of your pre-fast meal. Consuming carbohydrates (e.g., potatoes, pasta) will be very effective, as they bond with water that your body will make use of during the fast.
- Avoid salty or spicy foods. Salt causes a person to feel thirsty despite having a “normal” amount of water, because extra water is required to absorb the extra salt. For this reason, you should refrain from processed foods containing lots of salt, such as pickles or cold cuts. Most tomato sauces, canned fish and smoked fish should also be avoided.
- Salads and other high-fiber foods that are so important in one’s normal diet should be de-emphasised for the pre-fast meal, since they travel quickly through the digestive system. Fruit, despite its high fiber content, is worthwhile, since it carries a lot of water in a “time-release” form.
The day of . . .
- Avoid wearing clothing that will make you perspire, as this will cause your body to lose water.
- Try [and it is difficult!] not to talk or think about the food you’ll eat after the fast, as this will cause your body to begin preparing itself for a meal.
- Take an afternoon nap between prayer services. This will pass some time, and some people also experience a feeling of fullness after a short nap.
- Some people find that sniffing spices helps ease the hunger.
Post-fast . . .
Now comes the easy part, which most of us will have little trouble with! However, there are a few pointers to keep in mind so as not to shock your body back into eating mode.
- Be sure not to eat food too quickly at the post-fast meal. Begin the break-fast meal with a drink of milk or juice; this puts sugar into the bloodstream and occupies space in the stomach, discouraging you from eating too rapidly.
- Begin with eating a simple food, such as a piece of honey cake or crackers. It is advisable to wait some time before sitting down for a full meal, in order to give your body a chance to begin digesting foods again. I imagine most people are willing to run the risk of a stomachache by eating without delay, but it is still a good idea to keep in mind, even if you postpone your meal by only a few minutes.
- Drink lots of water, and avoid salty foods, since you will still be a little dehydrated and need to replace your fluids.
- Many people vote for a dairy meal (e.g., cream cheese and bagels), as it is lighter on the system.
- Avoid gorging yourself. The body protects itself from starvation when you are fasting by slowing down the rate at which it burns food. Therefore, the calories you consume right after a fast will stay with you a lot longer than those acquired on a normal basis.
Wishing you an easy fast!