The post-fasting time or build-up time is very important and should be started consciously and just as seriously as the fastNutrition is the art of supplying as many nutrients as necessary without overwhelming the digestive organs
1st assembly day
Menu for the body
• Continue to drink plenty of water
•In the morning; Morning tea, oats or spelled porridge with fruit compote
• at noon; small raw vegetables platter, jacket potato with quark and linseed oil, boiled vegetables
•In the evening; Millet, boiled vegetables with sunflower oilContinue the exercise program as in fastingExercise and relaxation, continue the exercise program as if you were fasting, adapt it to your capabilities
• Only eat when you are really hungry! Chew thoroughly and talk as little as possible while eating! "
• The uptake of water in the digestive tract and generally in the tissue can lead to an increase in weight of up to 1 kg, although fat continues to be broken down. Do not be seduced by the desire to overeat. During the day you may feel tired and old symptoms may temporarily return
2. Setup day and others
Menu for the bodyIncrease the amount of food slowly
In the morning; Morning tea, Budwig cream or porridge depending on your tolerance
Noon; Raw vegetables platter or freshly squeezed juice or vegetable soup, or whole grain cereals (e.g. rice) or potatoes steamed vegetables, with cold-pressed sunflower oil, vinegar and herbs, protein components; Dairy products (cheese quark etc.) or legumes or eggs; After four days of construction, fish and meat (approx. 100 g) can be added - if desired.
In the evening: menu based on the same principles as at lunchtime, but without the addition of protein.
Be careful with salt, so eat little bread, cheese and no convenience food. You should absolutely avoid gas, bloating and abdominal discomfort and adjust the amount of raw vegetables and food in general.
Wait until the 3rd or 4th day for the bowel movement to stop spontaneously, then help with colon massage, physical activity, bran and other fiber, and drink plenty of water between meals.
The main recommendations
Eat only when you are hungry and stop when you are full.
The slower you eat, the sooner you can feel when your hunger is satisfied - if you eat too quickly, you run the risk of missing the moment when you are full.
Only eat what you can digest and metabolize
Learn not to compensate for your emotional deficits with food, but instead develop adequate coping strategies.
Natural foods such as fruit, vegetables, nuts, legumes and whole grains have a high content of vitamins, minerals, secondary plant substances, essential fatty acids and high-quality protein. They are therefore highly recommended, but - especially in their raw form - they are tolerated differently well and can lead to fermentation and putrefaction processes in some people. Pay attention to the signals from the body in order to test the limits of your individual tolerance. In principle, you should prefer products from certified organic cultivation.
Correct selection of the type and amount of fats
The vegetable fats from nuts, oil seeds and cold-pressed oils are particularly valuable because they have a high proportion of monounsaturated and polyunsaturated fatty acids. These are essential i.e. vital because the body cannot produce them itself and is therefore dependent on its supply from outside. The daily requirement for polyunsaturated fatty acids can easily be met, e.g. with 1-2 tablespoons of cold-pressed sunflower oil and 2 teaspoons of cold-pressed linseed oil. In addition, olive oil and nuts as well as some milk fat (butter, cream, cheese) are recommended - if the weight allows it.
Fats that should be avoided are margarine, hydrogenated fats, frying and deep-frying fats as well as conventional (= refined) types of oil.
E.g. 100 g butter contain about 80-90 g milk fat
100 g cheese contains approx. 10 - 40 g milk fat (depending on the type)
100 g cream contains about 30 g milk fat
100 g whole milk contains approx. 3.5 g milk fat
Low-fat dairy products (skimmed quark, buttermilk, yoghurt 1.5% help to reduce fat consumption)
Lots of whole grain products and a high-fiber (high-fiber) diet
In contrast to white flour products, whole wheat flour contains the whole grain and much more valuable substances that the organism needs. Protein, polyunsaturated fatty acids, carbohydrates, vitamins (especially B group), minerals and, last but not least, the dietary fibers (dietary fiber e.g. in the bran). The grain should be used as freshly crushed or ground as possible. We recommend buying a grain mill.
The following types of grain can now be bought almost everywhere; Wheat, rice, rye, oats, barley, millet, maize, green spelled, spelled, buckwheat, quinoa and amaranth. Here too, pay attention to organically controlled cultivation when purchasing.
It is also recommended to introduce at least one full meal a day, e.g. the Budwig cream according to Dr. Cousmine
Budwig cream recipe
Ingredients:
40 g low-fat quark
4 g. Linseed oil (1 teaspoon)
50 g banana (½ to 1)
10 - 40 g (1 glass) orange or lemon juice as required
1 apple
30g of seasonal fruit
10 g grain (e.g. oats) ground very finely
10 g of oilseeds soaked or squashed
Preparation:
Mix the quark and oil, puree the banana, add the juice and finely ground grain, cut the apple in half, remove the core and grate. Add to the mixture with the oil seeds. The taste can be with different fruits or nuts and lemon respectively. Spices can be varied. Decorate with the seasonal fruit
High proportion of fruit and vegetables
Fruit and vegetables are primarily suppliers of vitamins, minerals and carbohydrates, but also of dietary fibers (dietary fiber) and bioactive substances. Bioactive substances can only be found in natural products. Industrial processing e.g. Heating, destroys these important substances that protect the heart, prevent cancer and have anti-inflammatory effects. Some examples of bioactive substances are carotenoids, polyphenols, terpenes, phytoestrogens or fiber.
Unheated foods such as salads, raw vegetables and fresh fruit are also suitable for starting a meal because they stimulate the digestive processes. It is also particularly recommended because of its low calorie content, its high nutrient density and its satiety: these are the real "light" products
Raw food must be chewed well! If flatulence or intestinal disorders develop, the amount should be reduced or cooked vegetables, soups and fruit compotes should be preferred
No refined products, canned food and convenience foods
Refined products (e.g. white flour and the products made from it, light pasta, semolina, cornstarch, white rice, household sugar) were processed not only once, but much more frequently. With each processing step, however, the nutrient content and thus the wholesomeness of the food decrease, as does the satiety value by removing the dietary fiber. Refined products, apart from their quickly absorbable carbohydrates and their high calorie content, are to be regarded as “impoverished” components of our food and should therefore be deliberately reduced.
Little meat and sausage products
In principle, meat and fish are high quality foods. However, the meat quality in conventional animal husbandry is reduced by hormone intake and drug treatments as well as environmental influences on the feed, which in principle also applies to fish. Meat is also high in cholesterol, saturated fatty acids and purines, which are converted to uric acid when they are broken down in the human body. If you want to eat meat, it is advisable to limit the amount to about 300 g per week, preferably at lunch. Use only high quality meat from species-appropriate husbandry.
Often give preference to fish - especially fish fat in sea fish (herring, mackerel, salmon) contains a lot of Omega3 fatty acids: these lower the triglycerides and at the same time increase the good "Hdl" cholesterol which prevents atherosclerosis and heart attacks.
Alternatives to meat dishes are cereal dishes, mushroom dishes, legumes such as peas, beans, soy and lentils, nuts and oil seeds; Milk and milk products as well as eggs according to tolerance.
Alcohol only in small amounts
From a nutritional point of view, the harmfulness of alcohol is a matter of dosage; The stimulating effect of alcohol can be assessed positively in small amounts, and a good wine also contains secondary plant substances that protect the heart.
The negative effects of alcohol are in the inhibition of fat burning and in the favoring of fat deposition in the abdominal area. In addition, alcohol always stresses the liver during detoxification and is also a powerful source of calories
1 glass of wine 125ml approx 90 kcal
1 glass of beer 330 ml approx. 145 kcal
1 glass of cognac 40% vol (40 ml) approx 110 kcal
Reduce salt intake, drink enoughKeep the salt intake below 6 g per day i.e. limit the consumption of ready-made products, bread and cheese.
Drink enough water, i.e. at least 2 l per day
1st assembly day
Menu for the body
• Continue to drink plenty of water
•In the morning; Morning tea, oats or spelled porridge with fruit compote
• at noon; small raw vegetables platter, jacket potato with quark and linseed oil, boiled vegetables
•In the evening; Millet, boiled vegetables with sunflower oilContinue the exercise program as in fastingExercise and relaxation, continue the exercise program as if you were fasting, adapt it to your capabilities
• Only eat when you are really hungry! Chew thoroughly and talk as little as possible while eating! "
• The uptake of water in the digestive tract and generally in the tissue can lead to an increase in weight of up to 1 kg, although fat continues to be broken down. Do not be seduced by the desire to overeat. During the day you may feel tired and old symptoms may temporarily return
2. Setup day and others
Menu for the bodyIncrease the amount of food slowly
In the morning; Morning tea, Budwig cream or porridge depending on your tolerance
Noon; Raw vegetables platter or freshly squeezed juice or vegetable soup, or whole grain cereals (e.g. rice) or potatoes steamed vegetables, with cold-pressed sunflower oil, vinegar and herbs, protein components; Dairy products (cheese quark etc.) or legumes or eggs; After four days of construction, fish and meat (approx. 100 g) can be added - if desired.
In the evening: menu based on the same principles as at lunchtime, but without the addition of protein.
Be careful with salt, so eat little bread, cheese and no convenience food. You should absolutely avoid gas, bloating and abdominal discomfort and adjust the amount of raw vegetables and food in general.
Wait until the 3rd or 4th day for the bowel movement to stop spontaneously, then help with colon massage, physical activity, bran and other fiber, and drink plenty of water between meals.
The main recommendations
Eat only when you are hungry and stop when you are full.
The slower you eat, the sooner you can feel when your hunger is satisfied - if you eat too quickly, you run the risk of missing the moment when you are full.
Only eat what you can digest and metabolize
Learn not to compensate for your emotional deficits with food, but instead develop adequate coping strategies.
Natural foods such as fruit, vegetables, nuts, legumes and whole grains have a high content of vitamins, minerals, secondary plant substances, essential fatty acids and high-quality protein. They are therefore highly recommended, but - especially in their raw form - they are tolerated differently well and can lead to fermentation and putrefaction processes in some people. Pay attention to the signals from the body in order to test the limits of your individual tolerance. In principle, you should prefer products from certified organic cultivation.
Correct selection of the type and amount of fats
The vegetable fats from nuts, oil seeds and cold-pressed oils are particularly valuable because they have a high proportion of monounsaturated and polyunsaturated fatty acids. These are essential i.e. vital because the body cannot produce them itself and is therefore dependent on its supply from outside. The daily requirement for polyunsaturated fatty acids can easily be met, e.g. with 1-2 tablespoons of cold-pressed sunflower oil and 2 teaspoons of cold-pressed linseed oil. In addition, olive oil and nuts as well as some milk fat (butter, cream, cheese) are recommended - if the weight allows it.
Fats that should be avoided are margarine, hydrogenated fats, frying and deep-frying fats as well as conventional (= refined) types of oil.
E.g. 100 g butter contain about 80-90 g milk fat
100 g cheese contains approx. 10 - 40 g milk fat (depending on the type)
100 g cream contains about 30 g milk fat
100 g whole milk contains approx. 3.5 g milk fat
Low-fat dairy products (skimmed quark, buttermilk, yoghurt 1.5% help to reduce fat consumption)
Lots of whole grain products and a high-fiber (high-fiber) diet
In contrast to white flour products, whole wheat flour contains the whole grain and much more valuable substances that the organism needs. Protein, polyunsaturated fatty acids, carbohydrates, vitamins (especially B group), minerals and, last but not least, the dietary fibers (dietary fiber e.g. in the bran). The grain should be used as freshly crushed or ground as possible. We recommend buying a grain mill.
The following types of grain can now be bought almost everywhere; Wheat, rice, rye, oats, barley, millet, maize, green spelled, spelled, buckwheat, quinoa and amaranth. Here too, pay attention to organically controlled cultivation when purchasing.
It is also recommended to introduce at least one full meal a day, e.g. the Budwig cream according to Dr. Cousmine
Budwig cream recipe
Ingredients:
40 g low-fat quark
4 g. Linseed oil (1 teaspoon)
50 g banana (½ to 1)
10 - 40 g (1 glass) orange or lemon juice as required
1 apple
30g of seasonal fruit
10 g grain (e.g. oats) ground very finely
10 g of oilseeds soaked or squashed
Preparation:
Mix the quark and oil, puree the banana, add the juice and finely ground grain, cut the apple in half, remove the core and grate. Add to the mixture with the oil seeds. The taste can be with different fruits or nuts and lemon respectively. Spices can be varied. Decorate with the seasonal fruit
High proportion of fruit and vegetables
Fruit and vegetables are primarily suppliers of vitamins, minerals and carbohydrates, but also of dietary fibers (dietary fiber) and bioactive substances. Bioactive substances can only be found in natural products. Industrial processing e.g. Heating, destroys these important substances that protect the heart, prevent cancer and have anti-inflammatory effects. Some examples of bioactive substances are carotenoids, polyphenols, terpenes, phytoestrogens or fiber.
Unheated foods such as salads, raw vegetables and fresh fruit are also suitable for starting a meal because they stimulate the digestive processes. It is also particularly recommended because of its low calorie content, its high nutrient density and its satiety: these are the real "light" products
Raw food must be chewed well! If flatulence or intestinal disorders develop, the amount should be reduced or cooked vegetables, soups and fruit compotes should be preferred
No refined products, canned food and convenience foods
Refined products (e.g. white flour and the products made from it, light pasta, semolina, cornstarch, white rice, household sugar) were processed not only once, but much more frequently. With each processing step, however, the nutrient content and thus the wholesomeness of the food decrease, as does the satiety value by removing the dietary fiber. Refined products, apart from their quickly absorbable carbohydrates and their high calorie content, are to be regarded as “impoverished” components of our food and should therefore be deliberately reduced.
Little meat and sausage products
In principle, meat and fish are high quality foods. However, the meat quality in conventional animal husbandry is reduced by hormone intake and drug treatments as well as environmental influences on the feed, which in principle also applies to fish. Meat is also high in cholesterol, saturated fatty acids and purines, which are converted to uric acid when they are broken down in the human body. If you want to eat meat, it is advisable to limit the amount to about 300 g per week, preferably at lunch. Use only high quality meat from species-appropriate husbandry.
Often give preference to fish - especially fish fat in sea fish (herring, mackerel, salmon) contains a lot of Omega3 fatty acids: these lower the triglycerides and at the same time increase the good "Hdl" cholesterol which prevents atherosclerosis and heart attacks.
Alternatives to meat dishes are cereal dishes, mushroom dishes, legumes such as peas, beans, soy and lentils, nuts and oil seeds; Milk and milk products as well as eggs according to tolerance.
Alcohol only in small amounts
From a nutritional point of view, the harmfulness of alcohol is a matter of dosage; The stimulating effect of alcohol can be assessed positively in small amounts, and a good wine also contains secondary plant substances that protect the heart.
The negative effects of alcohol are in the inhibition of fat burning and in the favoring of fat deposition in the abdominal area. In addition, alcohol always stresses the liver during detoxification and is also a powerful source of calories
1 glass of wine 125ml approx 90 kcal
1 glass of beer 330 ml approx. 145 kcal
1 glass of cognac 40% vol (40 ml) approx 110 kcal
Reduce salt intake, drink enoughKeep the salt intake below 6 g per day i.e. limit the consumption of ready-made products, bread and cheese.
Drink enough water, i.e. at least 2 l per day