How to properly break the fast (i.e., exit Lent or the vegan period) so as not to harm yourself, says nutritionist Olga Maiko
How digestion changes during fasting and why it's important to proceed with caution
During a strict fast, the digestive system changes. It adapts to a large amount of plant food: the gallbladder contracts more slowly, and less gastric juice and pancreatic enzymes are produced.
And then, during Easter breakfast, the system does not understand why the diet is changing so dramatically, and does not have time to adapt the enzymatic response in one morning and switch to a large amount of fatty and protein foods.
Advertising.
Why does heaviness occur after fasting and how to avoid it
Of course, a sudden load of fatty and protein foods can cause a feeling of heaviness and fullness in the stomach (high-protein and fat-rich foods take much longer to digest, requiring a sufficient amount of digestive enzymes).
Ideally, coming out of any fast or starvation should be gradual and last at least a few days. But this is not always possible.
Natural enzymes to improve digestion
So the minimum plan is to take enzymes at the beginning of a meal and not try to compensate for dietary restrictions all at once.
You can support your digestive system naturally – with natural enzymes that will improve food digestion. Add greens, sauerkraut, kefir and ayran, kiwi, pineapple, and, if there are no contraindications, ginger, mustard, and horseradish to your Easter menu, which stimulate digestion.
How sugar and Easter eggs affect insulin on the first day
After a long fast, the body can be sensitive and vulnerable, the activity of the pancreas, which produces insulin, is slightly reduced. Therefore, large portions of sweet pastries can not only harm, but also promote the formation of insulin resistance in case there is a tendency to it.
How to eat Easter cake properly without harming the body
Paska should not be eaten on an empty stomach, but after a portion of fiber and light protein: for example, a portion of green salad with radishes, sauerkraut and Easter eggs. This way, glucose will be absorbed much more slowly and an insulin “jump” will not occur.
Another tip: chew your food thoroughly to help your pancreas. After all, carbohydrate digestion begins in the mouth, and saliva contains the enzyme amylase, which is essential for carbohydrate digestion.
How to support digestion after fasting
Don't overload your body. You need to exit the fast wisely and gradually. Don't overeat. And stick to the effective 80/20 formula, where 80% of your diet is nutritionally dense, natural food of the highest quality, and 20% is Easter cake and other Easter treats.
How to start Easter breakfast
Starting the morning with Easter eggs is an Easter tradition. But if you have been strictly fasting, it is better to proceed with caution. Limit yourself to one egg, add natural plant ferments and enzymes: sauerkraut, bitter herbs and vegetables (arugula, radishes).
How not to overeat during the day
You shouldn't overeat or try all the dishes at once during the day. It's better to remember about digestive enzymes and start your meal with fiber.
I recommend making a large Easter salad with young cabbage, radishes, and cucumber. Add salt, lemon juice, finely chopped dill, and olive oil to taste.
What drinks to choose for Easter
Start your morning with warm water (you can with lemon). During the day, drink sugar-free uzvar, kefir or ayran, herbal and green teas, cranberry juice (without sugar). Rosehip infusion. Cranberries and rosehips not only contain vitamin C, but also have a mild diuretic effect, so they can prevent edema.
How to choose a healthy Easter cake
It's worth admitting: there is no such thing as a “diet” Easter cake. A symbol of rebirth and joy, it is a priori high-calorie and nutritious. Instead of looking for low-calorie substitutes, it's better to focus on moderate consumption – and the quality of the ingredients. One perfect product – instead of several mediocre ones.
The main criterion is the purity of the ingredients: selected flour, natural yolks, farm milk, butter (no trans fats or margarine). Instead of thermophilic mixtures, live yeast. No artificial flavors or flavor enhancers.
If you are deliberately avoiding certain ingredients, you can find vegan options without eggs and butter, gluten-free versions based on alternative types of flour, and cheese Easter cakes for those who prefer protein desserts without baking.
Cheese Easter cake: dessert or a full meal
Cheese Easter cake is a full-fledged dish and an important element of the Orthodox Easter table – it symbolizes Mount Golgotha. It is prepared from sour milk cheese, eggs, butter, cream, raisins and sugar. All of the above ingredients in Orthodoxy symbolize goodness, abundance and joy.
Cheese paska is a hearty and fatty product, so it can be considered a complete meal, rich in protein and fat. Eat it in moderation and don't forget to have enough fiber and natural enzymes on your table (greens, fermented vegetables, kiwi and pineapple).
Should I take enzymes?
It's worth it. But don't self-prescribe. Be sure to consult a doctor and/or a food therapist. Enzymes should be right for you, and this is determined by a doctor or nutritionist/dietitian after appropriate research.
Don't forget about active walks in the fresh air.
The main rule of the Easter table
Don't start your meal with a sweet treat, opt for a salad and an egg instead. The fiber delays glucose absorption to prevent a sugar spike, and the high-quality protein from the egg will give you a pleasant feeling of satiety.
The perfect holiday plate
Divide the plate into two parts. Let one part be vegetables.
Divide the second part as follows:
2/3 – complete protein: eggs, homemade bacon
1/3 of the plate is your favorite snack. And don't forget about half a grapefruit, or a kiwi, or a few slices of ripe pineapple. It's both tasty and good for the digestive system.