Day 1 of ３DAYFasting

In the previous posts, I shared the basic knowledge about fasting. 

If you haven’t read them yet, I recommend starting there before diving in.

 

Now, let’s begin the practical part!

Today, I’ll explain the 3-Day Fasting Plan introduced in yesterday’s article, as well as an extended 5-Day Fasting Plan for those who want to take it further.

 

3-Day Fasting Plan

Start Your Day:
Upon waking, slowly drink 500ml of warm water.
Skip breakfast entirely.

Lunch and Dinner:
Use enzyme-supporting foods for your meals.

 

Main Meals (Substitutions):

・White rice → Brown rice

・White bread → Wholemeal bread

・Udon noodles → Buckwheat noodles (soba)

Sweets:

・Avoid white sugar, eggs, and dairy.

・Opt for desserts made with whole grain flour or a mix of whole grain and rice flour.

These foods are low-GI, meaning they help stabilise blood sugar levels. Once you get used to these substitutions, you may want to incorporate them into your everyday diet!

Vegetables and Fruits:

・Eat as much as possible in their raw state.

・Nuts are also a great option.

Hydration:

・Drink warm water every 30 minutes if possible.

 

Example Meals

Lunch Idea: Brown Rice and Bean Salad

Ingredients: Mixed beans, olives, tomatoes, lemon juice, olive oil, Italian spices (basil, oregano), chilli, salt, and pepper.

Method: Mix the above ingredients with cooked brown rice.

This recipe is adapted from a salad I made for my family during a visit, and they loved it! 

It’s delicious, highly nutritious, and includes raw vegetables, plant-based protein, low-GI foods, and healthy fats.
If you’d like to add fermented foods, you can replace some of the lemon juice with pickled plum (ume).

 

Dinner Idea: Sprouted Brown Rice Natto Pasta

Ingredients: Sprouted brown rice pasta (available online or at Aeon supermarkets), spring onions, broccoli sprouts, red peppers, and natto.

Method: Finely chop the vegetables, mix them with natto, and toss everything with cooked pasta.

The sprouted brown rice pasta is chewy and delicious, making it a satisfying meal.

 

How You’ll Feel on the First Day

The first day shouldn’t feel too challenging. If you’ve already followed the tips from the diet-focused articles, you might even find this enjoyable!

Tomorrow will be the fasting day itself. 

 

For those trying this for the first time, I’ll share tips and strategies to overcome any obstacles you might face. Stay tuned!