Healthy Practices

Before the Fast (Pre-Fast Meal)
  • Goal: Nourish and prepare the body for the fasting period.
  • Duration: Ideally, eat 2-3 hours before starting the fast.
  • Foods to Include:
    • Light soups (e.g., vegetable broth, miso soup).
    • Raw fruits (apples, berries, watermelon, etc.).
    • Raw vegetables (carrots, cucumbers, celery, leafy greens).
    • Whole grains (if needed, such as brown rice or quinoa).
    • Healthy fats (like avocado or nuts) for sustained energy.
  • Hydration:
    • Drink plenty of water
  • Avoid:
    • Heavy, processed, or fried foods.
    • Excessive caffeine or sugar.

During the Fast
  • Goal: Hydrate and purify the body while avoiding anything that breaks the fast.
  • Duration: Typically 24 hours, but can vary depending on the fasting plan.
  • What to Consume:
    • Only distilled water or spring water.
  • What to Avoid:
    • Solid foods, including fruits, vegetables, or any type of calorie-containing liquids.
    • Coffee or caffeinated drink
    • Artificial sweeteners, sugars, or additives in any form.

After the Fast (Breaking the Fast)
  • Goal: Gently reintroduce food to replenish nutrients without overwhelming the digestive system.
  • Duration: Start small and gradually increase portion sizes.
  • Foods to Break the Fast:
    • Fresh fruit (e.g., watermelon, apple, or a smoothie with water or coconut water).
    • Light soups or broths (vegetable, bone broth, or miso soup).
    • Steamed or lightly sautéed vegetables (e.g., zucchini, spinach, or asparagus).
    • Easily digestible proteins (like boiled eggs or well-cooked chicken, if appropriate).
  • Hydration:
    • Continue drinking water or herbal teas.
  • Exercise:
    • Begin with light exercises like gentle walking or stretching.
    • Avoid intense workouts until your body feels fully recharged.
  • Rest:
    • Make sure to get plenty of sleep to help your body recover and rebuild energy after the fast.
    • Take naps or rest periods as needed.
  • What to Avoid:
    • Heavy or greasy foods (fried foods, meat-heavy meals).
    • Processed sugars or alcohol.
    • Overeating—start with small portions and listen to your body.

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