Congratulations - you did it!
Well done for all the energy you put in, for deciding for yourself and for a successful programme. Every step towards better health and energy is important, no matter how big. Below are the instructions and content that will guide you through the last day of the programme.
1. Continuation of the amendments made on the fourth day
An extra detoxifying note: Include food, environment and personal care that support detoxification. Check the list of foods and products that support the liver and detoxify the body.
2. Dietary adjustments
Days 2 to 5: Reduce calorie intake. The aim of this intervention is to get the body to start using its energy stores and activate processes such as autophagy and cell renewal. Meals are designed to provide essential nutrients while keeping calories low. The caloric intake is approximately 750 calories per day, consisting of 47 % of carbohydrate, 9 % of protein and 44 % of fat.
3. Additional support
- Daily exercise: set aside time each day for movement, such as walking, stretching and Tibetan exercises.
- Relaxation and stress management: incorporate relaxation and stress management techniques into your daily schedule, such as meditation, breathing exercises or relaxation baths.
- Supportive methods: include supportive ways of taking care of yourself, such as body brushing, tongue scrubbing, sauna, abdominal massage, etc.
4. Community support and interaction
- Live meeting: join our live meetings with Dr Tina Prodnik and guests where we will answer your questions, practice and share tips for a successful continuation of the programme.
- Community support: participate in our closed Facebook group where you can share your experiences, ask questions and receive support from other participants. The group is designed to foster two-way communication and interactivity for the greater success of us all.
5. Recording and reflection
- Food and well-being journaling: keep a regular journal of what you eat, how you feel and what insights and lessons you learn during the week.
https://vimeo.com/1022173089/4d93f1cdc9?share=copy
AFTER THE PROGRAMME
How to introduce food gradually?
1. First day after the challenge - Transition day
Be careful what you eat on day 6, called the "re-feeding day". Many people notice that their relationship with food has improved after fasting; 89 % participants feel more motivated to lead a healthy lifestyle and more than 80 % are more mindful of what they eat. The food we include these days is extremely important, as the quality of the food affects the repair and construction of our cells, organs and the whole body.
- Light, liquid food: The first day should include easily digestible foods such as vegetable soups, simple vegetable porridges and herbal teas - similar to the first day of fasting. If you have already had salads during the fast, you can continue with them.
- Avoid heavy proteins and fatty foods: Meat, dairy products, processed foods and hard-to-digest proteins (e.g. red meat) should still be excluded from the diet as the body is not yet ready to digest them.
2. Second day after the challenge
- Adding light solid foods: start including solid foods (if the fast did not include solid foods) such as roasted or boiled vegetables, quinoa and other easily digestible carbohydrates. Also indulge in healthy fats such as avocados and olive oil.
- Mild protein: If you feel well, you can include lighter proteins such as legumes (lentils, beans) or tofu.
3. Third and fourth day after the challenge
- Gradually add protein: On day 3, you can start to introduce a variety of proteins such as fish, chicken or eggs, but in smaller amounts.
- Increase your intake of vegetables and fibre: Gradually increase your intake of raw and cooked vegetables, especially leafy greens, as they will support digestion and provide fibre for balanced digestion.
4. Day 5 and beyond
- Returning to a balanced diet: after 5 days of phasing in, you should be ready to return to a full, balanced diet. Focus on eating whole, unprocessed foods rich in vitamins, minerals, fibre and healthy fats.
- Listen to your body: when introducing new foods, pay close attention to how you feel. If you notice digestive problems or discomfort, adjust the amount of food you eat or go back to a lighter diet for a few days.
Additional tips for introducing food after the challenge
- Drink enough water: Maintain adequate fluid intake, as hydration supports digestion and adaptation to a regular diet.
- Avoid processed foods and sugars: limit sugars, processed foods and refined carbohydrates as they can strain the digestive system and reduce the benefits of the challenge.
- Start with smaller portions: the return to a regular diet should be gradual. Start with smaller portions and gradually increase as your body adjusts.
These steps will help you maintain your results, support your body's recovery and improve your overall well-being. The gradual introduction of food allows the body to naturally return to balance and reduces the chance of digestive problems.
As the 5th day draws to a close, your transformation journey is coming to an end with this fast, but your personal transformation is just beginning. This experience has tested your physical limits and illuminated your inner strength and potential. Embrace the sense of achievement and be proud of the incredible journey you have undertaken.
