After a month of fasting, it is recommended to follow a balanced diet in order to help the body restore energy and normalize hormone activity.
During fasting, the body enters starvation mode. In my view, this cleansing process is important as it detoxes the body of all the harmful free radicals that accumulate over time. But the key to preventing excess weight gain and benefiting from this detoxification remains on how you replenish the body after hours of fasting.
When fasting period ends, it is always recommended to follow a varied and balanced diet, and exercise regularly.
A good example of a balanced diet could be:
- Breakfast at around 7:00-8:00am (regular time).
- A healthy snack around noon.
- A healthy and nutritious lunch around 2:00-3:00pm. Focus on a Mediterranean diet, which is proven by many studies to be the healthiest. It focuses on pulses, fruits and vegetables, good protein and less fat.
- An afternoon snack like a piece of fruit, unsweetened yogurt, etc. around 5:00-6:00pm.
- A light dinner that is mainly composed of protein, plenty of vegetables and few carbohydrates; a bowl of salad with grilled chicken/ meat or tuna is a good example.
Regarding physical activity, it’s a MUST in order to maintain a good level of fitness, burn extra calories and help in the release of dopamine, that boosts the mood and positively impacts mental health.
The American Heart Association (AHA) recommends at least 150 mins per week of moderate-intensity aerobic activity or 75 mins per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week.