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Fasting has been known for thousands of years - as a religious practice, for spiritual cleansing and as a therapy for illnesses. But what exactly happens in the body? A recent study by Charité Berlin, published in Nature Metabolismprovides new answers: After three days without food, the composition of proteins in the blood changes, triggering regeneration processes in various organs. Particularly noteworthy: proteins that are responsible for nerve cells in the brain, heart health and inflammatory diseases such as rheumatoid arthritis are positively influenced by fasting.
The study also showed that fasting leads to a significant reduction in fat without this fat being put back on after eating. These effects go far beyond weight loss and make fasting a promising approach for prevention and therapy.
Table of contents
- What is therapeutic fasting? - Origin and basics
- Scientifically proven benefits of therapeutic fasting
- Fasting and cell regeneration - how the body heals itself
- Therapeutic fasting for disease prevention - studies and research results
- Medicinal plants during fasting - support for the gut and liver
- Your naturopathic support - Zimply Natural Liver Complex
- The 7-day fasting plan according to Buchinger - how it works
- Breaking your fast - how to make a smooth transition to a normal diet
- Therapeutic fasting in practice - at home or in a clinic?
- Risks and side effects - Who should not fast?
- FAQsÂ
1 What is therapeutic fasting? - Origin and basics
Fasting is one of the oldest healing methods known to mankind. It has played a central role in almost all cultures and religions - whether as a spiritual cleansing, for self-discipline or to promote health. Even in ancient times, Hippocrates and Paracelsus used fasting to treat illnesses. Today, scientific studies show that fasting is much more than a religious ritual: it regulates the metabolism, promotes cell regeneration and can have a positive effect on chronic illnesses. In Russia in particular, therapeutic fasting has been an integral part of healthcare for decades. There it is used in clinics for the prevention and treatment of various diseases - from Hypertension to rheumatic diseases.
Difference between therapeutic fasting and total fasting
Therapeutic fasting differs from radical abstinence from food: while only water is consumed during total fasting, therapeutic fasting involves a targeted intake of small amounts of calories through vegetable broth, diluted juices and teas. This provides the body with essential nutrients, minimizes muscle atrophy and facilitates the metabolic changeover.
While total abstinence from food for a longer period of time harbors health risks, therapeutic fasting shows a balance between Detoxification and nutrient supply, which is why it is also used therapeutically.
The importance of Otto Buchinger for medical fasting
The German doctor Otto Buchinger (1878-1966) revolutionized therapeutic fasting after he discovered its healing effect on rheumatism through his own experience. He developed a structured concept, which is carried out under medical supervision and consists of days off, a fasting period and a gentle diet.
Buchinger therapeutic fasting, named after him, is the best-known medical fasting method today and is practiced in clinics and fasting houses worldwide. His philosophy: Fasting not only heals the body, but also the mind and soul.
2. scientifically proven benefits of therapeutic fasting
The positive effects of therapeutic fasting are no longer just testimonials - numerous scientific studies have proven its profound effects on the body. Fasting activates the body's own repair mechanisms, regulates the metabolism and strengthens the immune system. Particularly noteworthy are its anti-inflammatory, metabolism-regulating and neuroprotective Effects that go far beyond pure weight loss.
Regulation of blood sugar, blood lipids and blood pressure
Fasting influences the Profound metabolism. During the fasting period, the body changes the way it produces energy:
- Blood sugar dropsbecause less glucose is consumed. This improves insulin sensitivity and can reduce the risk of type 2 diabetes.
- Blood lipids (Cholesteroltriglycerides) are broken downwhich contributes to cardiovascular health. Harmful LDL cholesterol in particular is measurably reduced during fasting.
- Blood pressure normalizesas the blood vessel walls relax and inflammatory deposits are broken down. Studies show that regular therapeutic fasting Hypertension can prevent and reduce.
Mental benefits: stress reduction, mental clarity and improved mood
Fasting not only has physical effects, but also profound psychological effects. Many people who fast report inner peace, mental clarity and a positive mood - a phenomenon that Otto Buchinger described as "dietetics of the soul".
- Mental clarity and better concentration: During fasting, your body switches from glucose to ketone body utilization, which provides your brain with a more efficient source of energy. Many people experience improved concentration and mental acuity as a result.
- Happiness hormones and emotional balance: Fasting promotes the release of serotonin and dopamine, two neurotransmitters that ensure a positive mood and emotional stability. This can manifest itself in increased well-being and a feeling of lightness.
- Reduction of stress hormones and more inner peace: Long-term stress leads to increased production of cortisol, which puts the body in a permanent state of alert. Studies show that fasting can lower cortisol levels, which leads to more serenity, better sleep and inner relaxation.
Promotion of cell cleansing (autophagy)
One of the most important findings of fasting research is the activation of autophagy - a process in which the body breaks down and recycles old or damaged cell components. In 2016, this mechanism was awarded the Nobel Prize for Medicine, as it is crucial for cell health and disease prevention.
Autophagy begins after about 16-24 hours without food intakebut reaches its peak after several days of fasting. Studies show that this process:
- Breaks down damaged cell structureswhich protects against neurodegenerative diseases such as Alzheimer's and Parkinson's can protect.
- Activates the body's own "waste disposal" systemwhich reduces inflammation.
- Cells more resistant to stress which can contribute to longevity.
Anti-inflammatory effect and support for the immune system
Chronic inflammation is the cause of many diseases of civilization such as arthritis, heart disease and autoimmune diseases. Fasting works here on several levels:
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Fewer inflammatory markers: Studies show that fasting increases the values of C-reactive protein (CRP) and TNF-αinvolved in inflammatory processes are reduced. This can be particularly beneficial for autoimmune diseases, cardiovascular problems and rheumatic complaints.
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Ketone bodies with anti-inflammatory effect: After about 24 hours of fasting, your body begins to produce more ketone bodies. These not only act as a source of energy, but also specifically inhibit inflammatory processes in the body.
- Regeneration of the Immune system: Fasting for several days promotes the breakdown of old immune cells and stimulates the formation of new, functional immune cells. This strengthens your immune system and allows it to work more efficiently.
3. fasting and cell regeneration - how the body heals itself
Therapeutic fasting initiates profound regeneration processes in the body. In addition to the autophagy described above, it helps to renew damaged structures, use energy reserves more efficiently and improve organ function.
After about 24-48 hours fasting your body changes its metabolism: instead of glucose, it uses more Ketone bodieswhich are obtained from fat reserves. This change has several advantages:
- Constant energy supply for the brainwhich promotes mental clarity.
- Reduction of inflammationas ketone bodies activate anti-inflammatory signaling pathways.
- Protection of muscle massas the body primarily uses fat for energy production.
Several studies show that fasting not only recycles cells, but also improves the Renewal of tissue and organs stimulates:
- Intestine: The fasting period promotes the breakdown of damaged intestinal cells and facilitates the regeneration of the mucous membranes.
- Liver: Fasting relieves the liver, reduces fat deposits and improves the detoxification function.
- Brain: The increase in ketone bodies protects nerve cells and could prevent neurodegenerative diseases such as Alzheimer's.
4. fasting for disease prevention - studies and research results
Scientific studies show that therapeutic fasting not only contributes to general health, but can also play a role in the prevention and treatment of certain diseases. The positive effects on metabolic disorders, neurological diseases and the cardiovascular system are particularly promising.
Fasting as a therapeutic approach for diabetes, fatty liver and rheumatism
- Type 2 diabetes: Fasting improves insulin sensitivity and lowers blood sugar levels, which can reduce the risk of type 2 diabetes. Studies show that fasting can help to reduce or in some cases even eliminate the need for diabetes medication.
- Fatty liver: Fasting reduces fat deposits in the liver and promotes its regeneration. A study by Charité Berlin shows that fasting for several days improves liver function and optimizes fat metabolism.
- Rheumatism and autoimmune diseases: As fasting has an anti-inflammatory effect, it is used in specialized clinics to treat rheumatoid arthritis and other inflammatory diseases. Patients report noticeable relief from joint pain and swelling.
Reducing the risk of cardiovascular disease
- Blood pressure reduction: Fasting can regulate blood pressure in the long term by relaxing the vascular system and reducing inflammation.
- Improvement in blood lipid levels: LDL cholesterol and triglycerides fall during fasting, while the "good" HDL cholesterol remains stable or rises.
- Heart protection: Studies show that fasting can reduce the risk of heart attacks and strokes by reducing inflammatory processes in the arteries.
Possible effects on neurological diseases such as Parkinson's and Alzheimer's
Fasting has a positive effect on the nervous system and could play a role in the prevention of neurodegenerative diseases:
- Protection of nerve cells: Ketone bodies act as an energy source for the brain and protect neurons from oxidative stress.
- Autophagy and Alzheimer's disease: Studies show that fasting can help break down protein deposits in the brain that are associated with Alzheimer's disease.
- Parkinson's disease: Animal studies have shown that fasting can stabilize the function of dopamine-producing nerve cells, which may be of interest to Parkinson's patients.
5. medicinal plants during fasting - support for the intestines and liver
During therapeutic fasting, your body works at full speed to break down metabolic residues and regenerate itself. Certain Healingplants can support this process in a targeted manner by Liver relieve the Promote digestion and detoxification via Kidneys and bile.
The Milk Thistle is considered one of the most important medicinal plants for the liver. Its main active ingredient Silymarin has an antioxidant effect and protects the liver cells from harmful substances that are increasingly released during fasting. At the same time, it promotes liver regeneration and supports the elimination of metabolic waste products, which optimizes the entire detoxification process.
Dandelion is rich in bitter substances that stimulate the production of bile and thus improve fat digestion. This is particularly important as the body switches to burning fat when fasting. Dandelion also promotes intestinal activity, can prevent flatulence and helps to keep the digestive system running smoothly.
Goldenrod is traditionally used to support kidney function. It has a diuretic effect, which means that toxins are excreted more quickly. At the same time, it has an anti-inflammatory effect and can help to reduce water retention during fasting. Goldenrod is an ideal plant for gentle detoxification via the urinary tract.
The Nettle is a natural detox agent that promotes excretion via the kidneys. It stimulates the metabolism and supports the detoxification of acids and metabolic residues. At the same time, stinging nettle provides valuable minerals such as potassium, magnesium and iron, which help to balance electrolytes during fasting and prevent tiredness.
The Artichoke contains cynarin, a substance that activates bile flow and improves liver function. It promotes digestion, especially of fats, and can help to lower cholesterol levels. As more fats are mobilized during fasting, artichoke helps to break them down and excrete them more efficiently.
Wormwood herb is one of the oldest medicinal plants for the gastrointestinal tract. Its intense bitter substances stimulate bile production, promote the metabolism and help the body to adapt to the reduced food intake during fasting. Wormwood also has antibacterial properties that support the balance of the intestinal flora and can prevent complaints such as flatulence or bloating.
With natural products, such as the individual spagyric mixtures from Zimply Naturalyou can do something good for your body in the long term!
Experience the power of nature with the Zimply Natural Liver Complex to gently support your liver function - ideal as an accompanying support during therapeutic fasting. Our 100 % natural medicinal plant blend has been specially developed to promote liver detoxification, break down metabolic residues and sustainably improve your well-being.
During fasting, the liver plays a key role in eliminating toxins and burning fat. The selected medicinal plants in our liver complex - wormwood, celandine, artichoke, milk thistle, masterwort and nux vomica - help you to optimize this process. They support the flow of bile, promote liver cleansing and contribute to the natural regeneration of the body.
7. the 7-day fasting plan according to Buchinger - how it works
Buchinger therapeutic fasting is one of the best-known and best-researched fasting methods. It combines a calorie-reduced liquid diet with Intestinal cleansingexercise and relaxation to gently bring the body into a state of fasting and support detoxification and relaxation. Cell regeneration to encourage fasting. A structured process is crucial for carrying out fasting safely and effectively.
Preparation: days off and abstaining from stimulants
Before the actual fasting begins, you should allow your body to make a gentle transition:
- 1-2 relief days with light food (steamed vegetables, rice, porridge, fruit)
- Avoid caffeine, alcohol, sugar and highly processed foods
- Drink plenty of water and herbal teasto prepare the metabolism
This phase helps to avoid withdrawal symptoms such as headaches or tiredness.
The actual start of fasting begins with a Intestinal cleansingthat helps, Reduce the feeling of hunger and relieve digestion.
✔ 1 liter of water with 30-40 g Glauber's salt Drink within 20 minutes
✔ If necessary, improve the taste with a little lemon juice
✔ After 30 minutes, drink an additional 0.5-1 liter of water or tea
By completely emptying the bowels, the body switches to a fasting metabolism, which reduces appetite more quickly.
Days 2-7: Daily routine with permitted foods and liquids
During fasting, the body receives a reduced calorie intake of 250-500 kcal per dayto keep the metabolism going without burdening the digestive tract.
Daily allowed are:
- 0.25 l vegetable stockto supply minerals
- 0.25 l freshly squeezed fruit or vegetable juicediluted with water
- 1-2 tsp honey if required for energy (optional)
- At least 2.5-3 liters of water or herbal teato support elimination
This combination ensures that your body continues to be supplied with micronutrients while it switches to fat reserves for energy.
Exercise, relaxation and mental support during fasting
Buchinger therapeutic fasting takes a holistic view of the body - which is why Movement and mental support in addition.
- Daily walks or light exercise like yoga and stretching exercises
- Meditation or breathing exercisesto relax the mind
- Warming liver compressesto support detoxification
- Sufficient rest and sleepas the body regenerates more strongly during fasting
8. breaking the fast - how to make a smooth transition to a normal diet
Breaking the fast is one of the most important moments of a fasting cure. After several days without solid food, the digestive tract must slowly get used to eating again. Returning too quickly or carelessly can lead to digestive problems, bloating or cravings.
Why breaking the fast is so important
During fasting, the body reduces its metabolism and enzyme production. The gastrointestinal tract is relieved and the gastric mucosa is more sensitive. By breaking the fast slowly, the digestive system can gently adapt to solid food.
- Protection of the digestive tract: Sudden consumption of heavy or fatty foods can cause stomach cramps or diarrhea.
- Avoid the yo-yo effect: A gradual transition reduces the risk of quickly gaining weight again after fasting.
- Conscious eating: Breaking your fast is the ideal time to establish a healthier diet for the long term.
The first meals after fasting: apple, vegetable broth and light food
The fast is traditionally broken with a raw or cooked apple - it is easy to digest and gently stimulates digestion. The first day after the fast should consist of simple, easily digestible foods.
Day 1 after fasting:
- Breaking the fast with an apple - Chew well to prepare the digestion optimally.
- Light vegetable broth or potato soup - supplies the body with minerals.
- Steamed vegetables or oatmeal - supports a gentle return to normal digestion.
Day 2-4 after fasting:
- Cooked vegetables, rice, potatoes or millet as a basis.
- Mild protein sources such as yogurt, buttermilk or legumes in small quantities.
- High-quality fats linseed oil or olive oil, but no heavy or fried foods.
Important: Continue to drink a lotas the body continues to detoxify even after fasting.
Tips for a sustainable diet without the yo-yo effect
Avoid sugar, white flour and highly processed foodsas they can trigger cravings.
- Focus on fiber-rich, natural foodsto strengthen the intestinal flora.
- Eat slowly and consciouslyto detect saturation at an early stage.
- Increase your calorie intake graduallyso as not to overload the metabolism.
The The diet should be built up for about half of the fasting period. duration - so after a 7-day fasting cure 3-4 days to return to a normal diet ideal. With a conscious diet after fasting, you can maintain the positive effects of the fasting cure in the long term and sustainably improve your well-being.
9. therapeutic fasting in practice - at home or in a clinic?
Therapeutic fasting can be carried out in a clinic or a specialized fasting hotel as well as at home. Both options have advantages and disadvantages, depending on individual needs, experience and health requirements.
Benefits of fasting in a clinic or on a fasting vacation
Professionally supervised fasting is particularly suitable for Beginners or people with pre-existing conditions some advantages:
- Medical care: Medical supervision can help to adapt the fasting process to the individual and to recognize possible side effects at an early stage.
- Individual therapy approaches: In specialized clinics, therapeutic fasting is often combined with treatments such as liver wraps, exercise therapy or massages.
- Structured environment: A clear daily routine without everyday stress makes fasting easier and minimizes distractions.
- Fasting in a group: The exchange with other fasting people can have a motivating effect and deepen the psychological experience of fasting.
Therapeutic fasting at home: what you should bear in mind
Fasting at home offers more flexibility, but requires a Good preparation and discipline. Important aspects are:
- Choose a quiet fasting period: Work and family commitments should be reduced as much as possible during this time.
- Create a plan in advance: This includes fasting days, duration of fasting and building up your diet after fasting.
- Make sure you get enough rest and exercise: Walks, yoga or breathing exercises support the body during the transition.
- Listen to body signals: If symptoms persist or you feel very weak, you should stop fasting or seek medical advice.
When medical support makes sense
In certain cases, a Medical care during fasting requiredin particular for:
- Chronic diseases such as diabetes, cardiovascular diseases or severe metabolic disorders.
- Taking medicationas fasting can influence the metabolism and change the effect of medication.
- Underweight or eating disordersas fasting poses health risks in these cases.
- Pregnancy and breastfeedingas the body needs a constant supply of nutrients during this phase.
10 Risks and side effects - Who should not fast?
Despite the numerous health benefits, therapeutic fasting is not suitable for everyone. There are certain contraindications and possible side effects that should be taken into account.
Contraindications: For whom is therapeutic fasting unsuitable?
Fasting can entail health risks for the following people and should only be carried out after consulting a doctor or not at all:
- Pregnant women and nursing mothersas the baby needs a continuous supply of nutrients.
- People with eating disordersas fasting can reinforce disordered eating behavior.
- People who are severely underweightas the body draws on energy reserves during fasting.
- People with severe cardiovascular diseasesas fasting can affect blood pressure.
- People with gout or liver diseaseas the metabolism is heavily stressed by fasting.
- Children and young peopleas their body is still growing.
- People with hyperthyroidism (overactive thyroid)as fasting can affect the hormone balance and increase symptoms.
Possible side effects such as headaches, circulatory problems and fasting crisis
The first few days of fasting can be physical adaptation reactions be associated. Common complaints are
- Headache & Migraine by avoiding caffeine or sugar.
- Feeling weak and circulatory problems due to the drop in blood sugar levels.
- Fasting crisis (usually between the 2nd and 4th day) with symptoms such as tiredness, dizziness or mood swings.
- Digestive problemsas intestinal activity is reduced during fasting.
These symptoms are usually temporary and subside after a few days. With a good preparation and conscious implementation fasting is a safe and health-promoting experience for many people.
10. FAQ: The most frequently asked questions about therapeutic fasting
How long should you fast for?
The recommended duration of fasting is 7-10 daysas the greatest health benefits are achieved during this period. Longer fasting periods of over 10 days should only be carried out under medical supervision, especially if you have a pre-existing medical condition. For beginners or people with little fasting experience, there are also Shorter fasting periods of 5 days a good option.
Can you exercise during therapeutic fasting?
Yes, light exercise is not only permitted during fasting, it is even recommended. Walks, gentle yoga or stretching exercises support detoxification, stimulate the circulation and help to prevent muscle loss. However, intensive sports such as strength training or endurance sports should be avoided, as the body works with less energy during fasting.
How much weight can you lose through therapeutic fasting?
Weight loss depends on the individual body constitution and the duration of the fast. On average, therapeutic fasting can 2-5 kg per week are lost. Part of this weight loss is due to water and glycogen stores, but fat reserves are also broken down. The key to long-term success is to consciously build up your diet after fasting in order to avoid the yo-yo effect.
Is therapeutic fasting also suitable for beginners?
Yes, therapeutic fasting is also suitable for beginners, as long as they prepare well. Particularly important are One to two relief days before starting, sufficient fluid intake and a conscious return to the diet after fasting. If you have never fasted before, you can start with a 5-day fasting cure before venturing into longer periods of time.
What is the difference between therapeutic fasting and intermittent fasting?
Therapeutic fasting and intermittent fasting are two different forms of fasting with different mechanisms of action:
- Therapeutic fasting is a Completely abstaining from solid food for several days. During this time, only liquids such as water, tea, vegetable broth or diluted juices are consumed. Its primary purpose is detoxification, cell repair and metabolic reorganization.
- Intermittent fasting involves daily breaks between meals, e.g. the 16:8 rhythm (fast for 16 hours, eat for 8 hours) or the 5:2 principle (eat normally for 5 days, reduce calories for 2 days). It tends to be used to control weight and improve metabolism.
