Last post we discussed whether fasting is healthy . While the debate still rages, for those who are convinced and curious to try it, here’s my method for a safe, 3 day fast.
Based on my Natural Healing Bible (The Prescription for Nutritional Healing, 4th Edition ), two Naturopathic Doc’s have seen my method and agreed it was safe for most relatively healthy people. Of course, before starting any new health program, please consult your MD and/or your ND.
The Prescription for Nutritional Healing recommends we fast at least 3 days a month and follow a 10 day fast twice a year. There are different types of fasts and depending on the length of fast, it accomplishes different things:
3 days helps the body rid itself of toxins and cleanses the blood.
5 days begins the process of healing and rebuilding the immune system.
10 days will help prevent illness and disease by giving the body time to reverse the damage caused by long-term exposure to dangerous chemicals and toxins.
Precautions to take:
- Do NOT fast on water alone. This releases the toxins too quickly and will cause hard-to-manage, highly unpleasant detox symptoms .
- Fasting for more than 3 days should only be done “under the supervision of a qualified health professional. If you have diabetes, hypoglycemia, or another chronic health problem, even short fasts should be supervised by a doctor. Pregnant and lactating women should never fast.
- A final word of advice: It took years to wear your body down, and it will take time to build it back up to its peak condition. But believe it can be done. Then, whenever you feel unwell, fast and feel better.”
- Chewing signals to the stomach to digest and so doing so during a fast may lead to additional discomfort, such as heartburn. Chewing (gum or food) is not recommended.
Following a live-juice diet (see below) will tamper the side-effects of detoxing as it removes toxins more slowly than an all-water fast, and promotes healing by supplying the body with vitamins, minerals and enzymes. This type of fast is also useful as it is more likely you will become accustomed to the taste of raw vegetables and continue a healthy diet high in vegetables once the fast ends.
The 3 Day Fast
The following Fasting Procedure was designed by me for those of us with diets laden with stimulants and food addictions. It will prepare your body for the fast so it is less of a shock to your system. For those with fairly clean diets, skip to step #2.
PROCEDURE:
Step #1: Preparing to fast (Week 1 & 2)
Slowly wean yourself off sugar, other stimulants (coffee, cigarettes and alcohol), meats, fish and dairy. I took a calendar and marked every second day or so the food/substance I was cutting out of my diet. By the end of the second week, your diet should be down to simply fruits, veggies, seeds and nuts. If you’re craving some real meals, look online for vegan recipes or here for Live Lighter’s elimination diet recipes .
Step #2: Blended raw food (3 days)
Three days before the fast, blend all your food in a processor. This is vacation preparation for your digestive system as blended food is partially digested already. It eases the digestive workload, slowing it down and prepping it for a lack of food. Try Live Lighter’s recipes for smoothies and blended detox green drinks .
Step #3: The fast (3 days)
Drink your meals. “Consume at least ten 8-oz glasses of distilled water each day, plus pure juices and up to 2 cups of herbal teas. Dilute all juices with the water, adding about 1part water to 3 parts juice. Do not drink orange or tomato juice (too acidic), and avoid all juices made with sweeteners or other additives.”
The best juices:
- Fresh lemon juice : add juice of 1 whole lemon to a cup of warm water.
- Master Cleanse recipe: in 1 pint of distilled water, mix 2 tbsp. natural maple syrup, juice from 1/4 lemon slice and cayenne pepper (to taste).
- Pure juices like fresh apple, beet, cabbage, carrot, celery and grape juice (use your juicer if you have one and the time).
- Green drinks are good, made with leafy green vegetables (like spinach, kale, collards and swiss chard).
- As a general rule (as per Prescription for Natural Healing ), do not combine fruit and vegetable juices. Apples are the only fruit that should be added to vegetable juices. I have yet to find out why this is important…does anyone know?
- Healing Juice : 3 carrots, 3 kale leaves, 2 stalks celery, 2 beets, 1 turnip, ¼ pound spinach, ½ head of cabbage, ¼ bunch of parsley, ¼ of an onion and ½ clove of garlic. If you don’t have a juicer, place vegetables in pure water and boil them, adding no seasonings. Save the vegetables from the broth to eat after the fast.
The Prescription for Natural Healing says to, “ Continue your normal daily routine, including moderate and mild exercise. Avoid strenuous activity.”
FASTING TIP : Plan your fast days on the weekend to allow for relative inactivity and low to no stress. Your body needs rest to divert all its energy into healing, plus, it isn’t getting any food energy. This is where fasting becomes dangerous as simply breathing requires a certain amount of calories. To live, the body draws from its storage: fat. If you lack a lot of fat, it’s especially important for you to be aware of your available energy.
Step #4: Blended Raw Food (3 days)
Return to blending raw fruits, vegetables, seeds and nuts for 3 days after your fast. The Prescription for Natural Healing says,
“The desired effects of the fast can be ruined by eating cooked foods immediately afterward. Because both the size of the stomach and the amount of secreted digestive juices may decrease during fasting, the first meals after a fast should be frequent and small.”
Step #5: Reintroduce Food (Week 4 and for as long as you want)
Slowly reintroduce solid foods back into your diet. Start with raw fruits, vegetables, seeds and nuts. Then add easy-to-digest and hypoallergenic foods like those allowed on the elimination diet . Get tasty elimination diet-friendly recipes here on Live Lighter.
If you think you might have food sensitivities or allergies, this is an ideal time to test these foods out. One at a time, slowly reintroduce wheat, dairy, eggs, soy, sugar and nightshade to your body. Choose one for one day, and during that day consume 2 to 3 servings. Note any reactions. Wait for a day and then on the third day, try another food. Repeat until you’ve tried all the possibly offending foods.
Detox Symptoms
These 5 steps to a safe and enlightening 3 day fast will help you get through your natural down cycles and help heal your body. Expect some discomfort as your body releases toxins. You may experience: fatigue; body odor; dry, scaly skin; skin eruptions; headaches; dizziness; irritability; anxiety; confusion; nausea; coughing; diarrhea; dark urine; dark, foul-smelling stools; body aches; insomnia; sinus and bronchial mucus discharge; and/or visual or hearing problems.
These side effects will pass fairly quickly. Once they do, be prepared to feel GREAT!
Good luck and happy fasting. Come back and let us know your fasting experience.
Related posts:
June 2nd, 2008 at 11:15 am
I am looking into doing a 3 day cleanse and your tips were very helpful and encouraging.
Emmanuel
Motivatorman
June 5th, 2008 at 12:35 pm
January 6th, 2009 at 6:24 pm
January 8th, 2009 at 6:23 pm
January 14th, 2009 at 12:36 am
I think I may know why not to combine fruit and vegetable juices. I learned from a couple health books recently about food combining for proper digestion. Fruits break down the fastest since they turn to sugar faster. So you should always eat fruit on an empty stomach and alone with no other foods. When combined with other foods, the fruit will begin to have a fermenting effect on your food because it breaks down quickly. Anyway, the books I learned this from are “Total Health Makeover” by Marilu Henner and “The Body Ecology Diet” by Donna Gates. You can also do a search online for food combining and get information.
Thanks for your information on this website. Very helpful!
January 22nd, 2009 at 10:35 am
Food combining sounds interesting and definitely deserves some more of my attention.
February 5th, 2009 at 11:18 pm
February 6th, 2009 at 10:46 am
Good luck on your fast and let us know how it goes!
February 23rd, 2009 at 2:55 pm
February 23rd, 2009 at 8:36 pm
Everyone is different and will have their own specific set of detoxing symptoms. Here are a few common ones:
Headaches, dizziness, joint paint, exhaustion, emotional unrest (like irritability) and worsening of pre-existing physical complaints.
It’s great to be aware of your detox symptoms, but don’t focus on them. Try stress management techniques (like deep breathing, stretching, even sleeping) to naturally cope with any uncomfortable symptoms.
Persevering is well-worth it when you get increased vitality, shining eyes, clear skin and an overall improvement in health.
Good luck, Rachel, and please come back and tell us how it was for you!
March 28th, 2009 at 9:41 pm
March 30th, 2009 at 10:12 am
First, let me just say that it’s absolutely amazing that you’ve taken an interest in your health at an early age. Kudos to you!
Second, I’m curious as to why you feel you need to fast? Youthful bodies have amazing regenerative and detoxing abilities.
I didn’t notice my body slowing down until 25, when I had been eating crap for most of my childhood and teens with 5-7 years of heavy smoking and partying.
To answer your question, though:
I don’t recommend a water fast for ANYONE except under medical supervision. It’s dangerous because detoxing requires nutrients to eliminate the junk from your body. If you don’t have the extra nutrients available when detoxing, your body will suck nutrients it is already using, like from your bones!
If you really want to do some internal cleansing, Jr., please consider, “An Easy, Gentle Cleanse for the First-Timer” http://www.livelighter.org/an-easy-gentle-cleanse-for-a-first-timer/. It focuses on how to reduce your exposure to toxins and provides you with some ideas in how to assist your natural detoxification abilities.
April 6th, 2009 at 4:44 am
April 7th, 2009 at 12:48 pm
Definitely check with your doctor especially if you’re on prescription meds to see whether or not they think it’s wise.
April 9th, 2009 at 11:48 pm
i am thinking about following this cleanse, but i have some questions…
is it best to only have one serving of the special juices( master cleanse, green drinks& healing juice)
and are you able to have unlimited amounts of the pure juice?
April 10th, 2009 at 12:41 pm
Very good questions. What I did was to have 1 warm lemon drink in the morning, and use the more substantial drinks (such as the green drinks and healing juice) as meal replacements.
I enjoyed as much as I wanted of the master cleanse drinks, pure water, diluted pure fruit juices and teas.
Enjoy your fast and please, come back and share your experience with us!
April 26th, 2009 at 1:36 pm
April 27th, 2009 at 6:13 pm
Thanks for sharing your experience! Especially, since you’ve mentioned chewing…
You seem to be doing really well but you jogged my memory: chewing signals to the stomach to start digesting. If there’s no food to digest, stomach acids may actually cause you discomfort, like heart-burn. I’ll update the post right away!
Thanks, Tara!
May 23rd, 2009 at 5:02 pm
May 25th, 2009 at 3:08 pm
It’s great you and your Mom want to fast together. It would be a great bonding experience!
But fasting isn’t for everyone, especially those on medication with pre-existing health challenges. Your Mom should definitely consult her doctor before attempting a fast.
Her headaches indicate a caffeine addiction – it might be best that she wean herself off it (when she’s down to one cup a day, switch to decaf).
If she wants to go ahead and detox, a much safer alternative is an easy, gentle cleanse for a first-timer (http://www.livelighter.org/an-easy-gentle-cleanse-for-a-first-timer/).
Good luck to both you and your Mom. We’d love to hear about your experiences so please come back and share with us!
Stephanie
Head Health Nut
June 2nd, 2009 at 6:34 am
gina
June 3rd, 2009 at 3:14 pm
I highly recommend saving up for this place. Here’s a link to Part 2 of my review of Grail Springs (access Part 1 by clicking the first link in the article): http://www.livelighter.org/grail-springs-holistic-health-resort-%E2%80%93-part-ii/.
You could also take a vaca at home and make it into your very own personalized detox retreat. There’s a ton of green detox blender meal recipes here on Live Lighter as well as detox tips. Actually… that would make a great article!
Thanks for the kickin’ post idea, Gina. Stay tuned for an upcoming post inspired by you: “How to Detox on a Budget.”
Steph
Head Health Nut
July 30th, 2009 at 5:53 am
Thank you for the article
Hermes
July 31st, 2009 at 12:39 pm
This type of stress to the body is why I recommend different levels of cleansing before embarking on a juice fast. I believe fasting with water only should be performed by those who are already fairly healthy and have limited their exposure to toxins.
And thank you, Hermes, for your suggestions in how to lessen the severity of the symptoms!
Steph Miller
Head Health Nutter
August 5th, 2009 at 10:08 pm
Thanks, Debbie
August 7th, 2009 at 8:42 am
It is definitely ok to drink water and herbal teas on your fast. I suggest you also include watered down fruit and vegetable juices, too, as your body requires nutrients to eliminate toxins. You will find by consuming these nutrients, that your detox symptoms will lessen in severity.
Good luck!
Steph Miller
Head Health Nutter
August 11th, 2009 at 1:00 am
Thanks so much for this site! I was recently led to want to try a fast, and you’re site is the first one I’ve come across in my quest for information. The information and plan you provide here is so helpful and I’m so grateful! I do have a few questions… I’m 29 and very healthy & athletic. I’m a vegetarian and eat about 70% raw on an average day. For this reason, I’m tempted to skip step 1 and shorten step 2 before diving into my first day of fast. Do you think this is unwise? Also, I do 30 – 60 mile mountain bike rides regularly. There is not usually a 3 day period when I don’t do a bike ride. Must I sit out my ride for those 3 days do you think?
Thanks so very much for your help! I’ll keep you posted on my adventure!
Cheers,
Christy
August 11th, 2009 at 1:34 am
Thanks!!
August 11th, 2009 at 8:55 am
Considering your current health condition (it sounds excellent!)diet and lifestyle, I see no reason for you to do step #1.
Step #2 is only 3 days so I suggest you do this one because it simply prepares your system for the lack of food. In this step, you blend all your raw food in a blender (I don’t have a juicer either). Try these recipes: http://livelighter.org/category/cleansing-detoxing/green-detox/
While on the 3 day fast, avoid consuming all solid food, even blended. The idea is to give your digestive system a complete break. But you do need nutrients to help the release of toxins and so that’s why we suggest watered down juice.
As for the exercise, as much as you might not like it – don’t do it! (except for light walking and stretching)
The reason for this: Your body can exist in only 1 of 2 states: 1) protection or 2) growth, repair and rebuilding. Exercise releases stress hormones and produces free-radicals (the metabolic waste which you’re trying to get rid of on the fast!). Exercise inhibits the release of toxins and self-healing mechanisms of your body.
Think of the fast as a vacation for your body.
The juices I consumed during the fast mainly consisted of the Master Cleanse recipe, watered down Ceres Juice (a pure juice from South Africa) and the roasted veggie juice (see juice recipes above). If you’re looking for a green juice during your fast, I’d just buy a bottle from the store to enjoy. Also try these detox drinks: http://livelighter.org/category/cleansing-detoxing/detox-drinks/
Good luck and please come back and let us know how you did!
Steph Miller
Head Health Nutter
August 13th, 2009 at 4:02 pm
August 16th, 2009 at 10:20 pm
As for your question, green tea should be ok but the caffeine in the coffee (green tea has caffeine, too, but it also has compounds in it that have a calming effect) will stimulate your nervous system which may interfere in your body’s ability to detox released chemicals. BUT, if you’re not experiencing any real symptoms, then you should be good to go. Please come back and let us know how you did.
Steph Miller
Head Health Nutter
August 17th, 2009 at 11:45 am
I am starting a three day fast today. I am using water but also drinking pure acai juice, about ten ounces a day. Should I be mixing other drinks also or is the acai juice enough?
August 18th, 2009 at 8:54 pm
August 18th, 2009 at 11:13 pm
However, I’d still mix it up a bit to get a wide range of vitamins, minerals and anti-oxidants. Try some of the suggestions you think you might like in the above post and good luck!
August 18th, 2009 at 11:40 pm
If anyone is interested in other tips and tricks to curb addictions, check out this post: http://livelighter.org/2008/07/23/the-cure-to-emotional-eating-and-other-addictions/.
August 21st, 2009 at 7:40 pm
Thanks
August 22nd, 2009 at 1:54 pm
Well, as you have read in the post and in the comments, I don’t recommend water fasts because they release the chemicals stored in your body too fast. It is way too much for any body to handle.
With juice fasts, especially the one that I outline above where you spend a month preparing your body for the lack of food, your body is still getting nutrients that bind to those chemicals and help flush them out at a more steady pace. By doing this, you lessen the severity of side effects.
What I would do in your case is have some watered down juice and chicken broth for the first day coming off your fast. Stay away from solid food as it will be another shock to your system.
Then I would follow step #4 as outlined above, sticking to blended foods like protein smoothies and the green blended meals for 3 days. Then I would start to slowly introduce solid foods, like veggies, fruits, nuts and seeds. Once your system is handling that well, you can start incorporating other foods (fresh!) from your usually diet.
Good luck and I hope you’re feeling better!
August 27th, 2009 at 3:00 pm
August 27th, 2009 at 3:14 pm
August 27th, 2009 at 3:19 pm
August 27th, 2009 at 9:17 pm
Question #1: You can leave the eggs and the tofu til last. On the 15th day, though, start the blended raw food.
Question #2: Believe it or not, lemons are alkaline! They actually cleanse your body of excess acids and help stabilize your Ph levels.
Question #3: unsweetened applesauce is a great idea for the blended stage (Steps 2 & 4) as, like the blended foods, it’s practically digested already. For Step 3, though, I’d suggest sticking with the juices. The idea is to give your digestive system a complete break.
As for the organic baby food, I don’t see why not! But again, I’d suggest it as alternatives or additions to Steps 2 & 4.
But then again, this is YOUR fast and ultimately it’s up to you what you’re comfortable doing. By consuming applesauce and baby food in Step 3, your digestive system will still be getting a much larger break than what it’s used to.
And of course, if you enjoy your first juice fast, you always have the option to try going completely liquid on your second fast.
Good luck and please feel free to ask more questions!
Steph
Head Health Nutter
August 27th, 2009 at 11:30 pm
August 28th, 2009 at 11:33 am
You’re most welcome for the answers.
If you’ll notice above Steps 2 & 4 (6 days in total) are the blended raw food days. Step 3 (3 days) is the juice fast phase.
The blended food phases are included in order to prepare your digestive system for no activity before the fast phase and for activity after the fast phase.
Please feel free to keep those questions coming!
August 28th, 2009 at 2:12 pm
today is my first day so i can drink tons of water, make vegtable or fruit juice with my juicer and drink tea?
tomorrow, can i have broth, water, juice and tea?
and on the third day i can eat regular veggies, fruits, nuts, seeds, regular soup, juice, tea, and water?
________________________________
then the fast is done? or do the follow up? (below)
Along with things from day three i can have….
day 4- wheat, like bread.
day 5- wheat and milk
day 6- milk, eggs, wheat and sugars.
day 7- normal foods?
August 30th, 2009 at 3:31 pm
I have IBS, too (it’s quite common these days), so I know how you feel. It can really interfere with all aspects of life. If you feel a fast will help you, it may just be what you need. But it can be dangerous so I’m glad you’ve asked some questions.
If you’ve prepared your body as suggested above, symptoms should be tolerable. Just make sure that you take it easy during the days you consume only liquids and juices. (Those you mentioned above are perfect and to add a variety of nutrients, look to the posted recipes above)
I suggest 3 days for the actual juice fasting but 2 is perfect, especially for your first time, age and condition (most people with IBS are malnourished because they are unable to absorb all nutrients from their food).
Based on your final question, I take it your goal is to find what foods may be causing digestive troubles? Fasting may speed up your body’s release of offending foods but you’ll want to consider eating allergy-friendly foods for about a week coming off your fast, before you start reintroducing foods one at a time.
Allergy-friendly foods consist of an elimination diet and there are different ones out there. The first one I did was really strict and I blogged out it. You can read about it here: http://livelighter.org/category/cleansing-detoxing/elimination-diet/
And of course, here are some recipes to help you out: http://livelighter.org/2009/08/19/elimination-diet-recipes-compilation-post/
There are a few different ways you can perform the reintroduction phase, too. And that’s a great post idea, Jamie. Thank you!
Stay tuned this week for “Discover your Food Sensitivities!” post.
November 19th, 2009 at 11:22 am
November 19th, 2009 at 8:22 pm
Thanks for your question. Raw veggies are hard to digest (especially when your body isn’t used to them) so some gas is to be expected.
Since you report that it’s only occasional, I wouldn’t worry about it. If it’s painful or unusually frequent, please visit your doc.
Also, if you’re using a blender, air bubbles sometimes get trapped in meal/drink which may cause gas. Try letting it sit in the fridge for about 10 minutes for the air to release before consuming.
Please feel free to return and tell us how you did, Suzanne!
Steph
Head Health Nut
November 20th, 2009 at 11:33 am
November 20th, 2009 at 11:59 am
As for your question about taking a whole food fiber drink with probiotics – DO IT! Since chewing activates the digestive system, you’ll need the fiber to catch up a bit from your 3 days without chewing.
Plus, during a cleanse, we tend to lose much of our gut flora so it’s always a good idea to replenish it!
December 8th, 2009 at 2:10 pm
December 8th, 2009 at 8:13 pm
Thanks for reading Live Lighter and your question. It’s a good one.
Fasting can be dangerous for many people, including those without much fat. I would recommend going to your doctor first for their advice.
However, if you want to cleanse, fasting isn’t the only way to go! Try this super easy and gentle cleanse for a first-timer: http://livelighter.org/an-easy-gentle-cleanse-for-a-first-timer/
Please come back and let us know what you end up doing and how you did.
Steph Miller
January 11th, 2010 at 10:46 pm
January 12th, 2010 at 4:07 pm
Steph @ Live Lighter.org
January 18th, 2010 at 11:00 pm
January 20th, 2010 at 10:22 am
Thanks for your question. This is, of course, your fast and you’re the only one that really knows what’s good for you. Your doctor also, since they will have your medical history.
Since you asked, though, I personally think water fasting is more dangerous and a bigger risk than one needs to take to get the benefits of fasting.
Nutrition is absolutely necessary for proper physical and mental functioning. I always suggest a juice fast since you get nutrients while still giving your digestive system a rest. Plus, you need nutrients to carry the chemicals that you’re detoxing out of your system.
Let us know what you decide and please come back to let us know how you feel!
Oh, and have you read up on the follow up steps to fasting and detoxing? We end up losing a lot of beneficial gut bacteria (for instance) and need to replenish after our fasts/detoxes.
Steph @ Live Lighter.org
February 23rd, 2010 at 11:29 pm
February 24th, 2010 at 2:16 pm
Thanks for popping by Live Lighter. I’m glad to see that you’re reading up on juice fasting before attempting it for the first time.
Here are some light but nutrient-dense detoxifying juice recipes to help you out:
1) http://livelighter.org/pom-aloe-cleansing-drink-recipe/
2) http://livelighter.org/the-17-most-detoxifying-drinks/
3) http://livelighter.org/a-thanksgiving-day-tonic/
Please come back and let us know how you did!
Steph @ Live Lighter.org
March 7th, 2010 at 7:59 am
Also, would it be ok to do a 3 day fast drinking just water and apple juice? Thanks in advance!
March 7th, 2010 at 4:50 pm
As for your 2nd question: it’s always your fast and you decide on how you want to do it (everyone is different).
However, I highly suggest to continue supplementing your body with as many and as much nutrient variety as possible while fasting. I prepare by having an assortment of juices ready to go.
Good luck and let us know how it goes!
Steph @ Live Lighter.org
March 8th, 2010 at 2:44 am
March 8th, 2010 at 9:17 pm
Good luck and enjoy your fast!
Steph @ Live Lighter.org
March 14th, 2010 at 6:00 am
March 15th, 2010 at 1:25 pm
For now, if I had to guess, I’d say it may have something to do with the smaller amount of our secreted digestive juices when fasting. (It may affect our digestion)
The acidic juices would also interfere with re-balancing our pH levels (alkaline foods help the detoxing process).
Steph @ LiveLighter.org