Nutritionist Julia Popeka @dietologminsk told what deficiency of vitamins can be observed during fasting, how the lack of milk affects the body, is an excess of fiber in the diet harmful and how to get rid of the constant feeling of hunger.
Julia Popeka
Nutritionist
Fact # 1: iron deficiency is common during fasting
During Lent, the diet is quite monotonous: if you do not take care of it in advance, there may be a deficiency of vitamins, micro- and macroelements. Most often, the body lacks iron, folic acid, vitamin B12, vitamin D, calcium, fatty acids. The latter can be obtained from avocados and nuts. Diversify the menu to avoid unpleasant consequences. Include in the diet buckwheat, tofu, seaweed, lentils, spinach (they are high in iron), greens (they contain folic acid), figs, sesame seeds (you will find calcium in them).
Fact number 2: short-term lack of meat in the diet does not affect health
The body of an adult who has no health problems and has other sources of protein in the diet will not be affected by the temporary lack of meat.
Meat is a valuable source of protein. Having abandoned it, you need to introduce other foods into the diet, where they are contained in sufficient quantities. The daily menu must include soy and legumes (one chickpea contains as much as 20 g of protein per 100 g of product). Otherwise, weakness, headaches, anemia and other unpleasant symptoms may occur.
Fact number 3: you can live peacefully without milk
I would recommend giving up milk not only during Lent - I consider this product pointless. The milk sold in our stores is more harmful than good.
Milk contains hormones (progesterone, estrogen, testosterone), antibiotics, which are "fed" to animals on farms. With 250 ml of this product, 60-80% of the daily norm of hormones comes - it's worth considering.
Almost a third of the population is lactose intolerant - "milk sugar". This condition is associated with a deficiency of the enzyme lactase, which is involved in its breakdown in the small intestine. If 30 minutes after a glass of milk you regularly experience bloating, this is a reason to think about it and see a doctor.
Fact # 4: fasting is easy to get better
During fasting, the diet contains much less protein and more carbohydrates, especially fast-digesting ones: pasta (not always from whole grains), rolls, pies. If your diet is not carefully thought out and balanced, you may end up gaining weight by the end. The reason for extra pounds can also be the body's defensive reaction. Due to a lack of energy, it turns on the "emergency mode" and stops giving, programming itself to store.
Fact number 4: excess fiber is the cause of gastrointestinal problems
If you didn't have enough fiber in your diet, the predominance of both fruits and vegetables on the menu can lead to stomach discomfort, increased gas production, and frequent urge to defecate. Prepare for the fast in advance! Increase the amount of fiber gradually - preferably a month before starting.
Fact number 5: during fasting you need to take care of the intestinal microflora
To maintain normal microflora, the diet should be rich in coarse dietary fiber. It is an excellent breeding ground for beneficial microorganisms. Eat carrots, cabbage, beets - they are especially relevant at the end of winter.
Fact 6: there are contraindications to fasting
An absolute contraindication to fasting is pregnancy. I recommend giving up strict fasting for the elderly and those who suffer from chronic diseases (especially with problems with the kidneys and liver). Diabetes mellitus and fasting are incompatible. Before limiting your diet, I highly recommend getting tested and consulting a doctor.
Fact number 7: you need to leave the post gradually
You cannot change your diet dramatically: entry and exit from the post should be smooth. A few days before, cut down on the foods you will be eliminating to a minimum (especially meat). The day after the end of the fast, do not pounce on meat and dairy products - this is a great stress for the body, which can lead to heaviness in the abdomen, constipation, headaches and other unpleasant consequences.
Fact # 8: Constant hunger is a consequence of a lack of protein in the diet
If you constantly feel hungry while fasting, chances are you are lacking in protein in your diet. Focus on legumes, tofu, and other protein foods.
