Making dramatic changes to your diet can affect your body in big ways. Especially if you have underlying medical conditions that can prove dangerous with fasting — diabetes for example — you should always get a doctor’s approval before undergoing a fast.  Many people fast for religious reasons rather than health, detoxification, or weight loss concerns. Rest assured, though, that most religions that call for fasting, including Islam, Catholicism, and Judaism, allow exemptions for those whose health won’t allow for it.  Speak with your religious leader about your doctor’s concerns. Together, you can come up with a plan to practice your spiritual devotion without putting your health at risk. well before the fast. Although the human body can survive for weeks — in one documented case, even months! — without food, it will shut down very quickly without water. Our bodies are about 60% water, and every cell in our body needs it to function properly. Without it, most people will die within three days. Fasting can take many forms, and you might allow yourself to drink water throughout your fast.  But some fasts — the Islamic fast for the month of Ramadan, for example — prohibit drinking water for long stretches of time. No matter how much water you allow during the fast, it's important to prepare your body for a long stretch of nutritional deficiency by "super-hydrating" beforehand.  Drink plenty of water regularly in the days leading up to your fast. Then, drink at least two quarts of hydrating fluids before the last meal preceding your fast. Also avoid dehydrating foods with high salt and sugar contents, like fast food or salty snacks. Coffee, soda, tea, and all those energy drinks we drink on a daily basis all contain high amounts of caffeine. Though you may not think of it this way, caffeine is considered a mood-altering substance that can result in dependence, if not outright addiction. If you drink caffeine regularly then remove it suddenly from your diet, you will likely experience withdrawal symptoms. When you're eating a normal diet, those symptoms aren't very noticeable. But even a very short fast — a day-long fast before surgery, for example — can worsen withdrawal symptoms.  The common symptoms of caffeine withdrawal include headache, fatigue, anxiety, irritability, depressed mood, and trouble concentrating.  To avoid these unwanted side-effects, wean yourself off caffeine products in the weeks before you begin your fast. . If you have an addiction to tobacco products, it may be even harder to give up than caffeine. However, it's even more important to abstain from tobacco use than caffeine use. Not only will tobacco hit you harder on an empty stomach — making your head spin and potentially making you feel nauseous — it poses serious health risks. Tobacco use during a fast elevates both blood pressure and pulse rate, and decreases the skin temperature in your fingers and toes. If you're having trouble finding a way to quit, even temporarily, talk to your doctor to learn more effective strategies. The word itself — "carbo + hydrate" — essentially means "watered carbon." Unlike proteins and fats, carbohydrates bond with water, helping your body stay hydrated for longer periods of time. This is very important when you're preparing to fast! In the days and weeks leading up to your fast, eat plenty carbohydrate-rich foods to help your body hold onto its water:  Multi grain breads, pastas, and cereals Starchy vegetables (potatoes, parsnips) Vegetables (romaine lettuce, broccoli, asparagus, carrots) Fruits, (tomatoes, strawberries, apples, berries, oranges, grapes, and bananas) You may think that you want to stuff yourself with as much food as possible in the days leading up to the fast. After all, that should help tide you over when you're hungry, right? In fact, stuffing yourself regularly before your fast will acclimate your body to large meals. You'll feel even hungrier when you stop eating. It may also help to vary your mealtimes, so your body doesn't continue to anticipate food at specific times of the day. Many people choose to eat a large, protein-filled meal for their last meal before the fast. After days of eating small, carbohydrate-rich meals, this last meal can make you feel more satisfied for a longer period of time and ease you into the fast. Remember to take in a lot of hydrating fluids before your final meal to help your body get through your fast.
استشر الطبيب قبل بداية الصيام. تناول كميات كبيرة من السوائل قلل من تناولك للكافيين قلل استهلاكك للتبغ تناول الأطعمة الغنية بالكربوهيدرات. تحكم في كمية البروتين التي تتناولها. تناول وجبة كبيرة غير مُبالغ فيها قبل الصيام.