Fasting - that sounds like hunger and abandonment. But that does not apply to the so-called Basenfasten, because you can eat with pleasure .
Photo: iStock
- Thanks to Fast Fast 5 kilos away
- Eat basic, made easy
- 5 Days Base Fast Recipe Planner
Incidentally, you get your metabolism on the go and can even get rid of a few extra kilos. Too good to be true, you say?
No - not at all, according to naturopath and fasting expert Sabine Wacker: "For five days you eat everything that makes up bases: vegetables, fruits, herbs and fresh seedlings. " Acidifying foods such as meat, fish, bread, cheese and Milk, sweets and alcohol are taboo these days (see below). You do not do much with base fasting, but your body thanks you twice and threefold. "The tissue and metabolism are relieved and your body from fatty deposits freed. Your body deacidifies, " said the expert. By eliminating acidifiers, acids that are deposited in the organism and that permanently burden the metabolism are mobilized and flushed out. That's why: Drink 2-3 liters of water every day, this will support your body.
To help you get started on base fasting, we have created a recipe plan for five days. You may take three basic meals a day, as well as two basic snacks, which you can choose from the list of base builders. So you lose, depending on the initial weight, up to 5 pounds and bring your metabolism in balance.
Thanks to Fast Fast 5 kilos away
Refine the taste
Season to your heart's content with fresh herbs and sprouts. Then taste with sea or herb salt.
More vegetables than fruits
Vegetables should make up the largest part of your diet. Ideally, you should eat fruits for breakfast and raw vegetables only until 2 pm. Afterwards, it strains the metabolism.
No acids
Not only food forms acids. Avoid stress, anger, work after work and lack of exercise.
The crowd does it
Try to eat slowly and consciously. Chew thoroughly. Only then will you know when you are really full.
Stop after 18 o'clock
If the internal metabolism of the liver is no longer disturbed by meals after 6 pm, it ensures detoxification at night. Eat better before 18 o'clock.
Eat basic, made easy
Acidifiers are taboo during your treatment. After the diet, they should account for a maximum of 20 percent of a meal.
Basic foods - please access!
- Ripe fruit of the season,
- Vegetables of the season (except asparagus, Brussels sprouts and artichokes),
- Lettuce of the season,
- mushrooms,
- potatoes,
- sprouts,
- Freshly pressed fruit and vegetable juices,
- almonds,
- Macadamia nuts,
- Pistachios, dried fruit,
- Cold pressed oils, Stilles,
- low-mineral water,
- Tea without flavorings (except rosehip, black, white and green tea),
- Seeds (sesame, pumpkin seeds, linseeds, sunflower seeds, oilseeds),
- Coconut,
- Chestnuts (chestnuts, )
- All herbs and spices
Acid generator - better not!
- Meat and sausages,
- Fish and shellfish,
- Cheese,
- Dairy products (cottage cheese, yoghurt),
- Mustard and vinegar,
- Legumes,
- Asparagus,
- Brussels sprouts,
- Artichokes,
- Soy and soy products (tofu),
- Egg,
- Protein,
- Whole grain products,
- White flour products,
- Pasta such as pasta
- Rice and cereals,
- Hardened fats,
- Carbonated drinks,
- Coffee,
- black, green and white tea,
- Fruit tea,
- Alcohol,
- Sweets,
- ice cream
5 Days Base Fast Recipe Planner
DAY 1
Morning: banana shake with almonds
Slice 2 ripe bananas. Quarter 3 pears, core and cut into pieces. Puree with bananas, the juice of 1 tangerine and 1 teaspoon of ground almonds in a blender. Portion approx. 390 kcal, E 5 g, F 4 g, KH 82 g
Lunch: Colorful vegetable soup
1. Slice 200 g of white cabbage and ½ pepper into strips, ¼ of pork in rings, 1 celery stalk and 1 carrot.
2. Heat 1 tbsp oil in a saucepan. Sauté paprika, celery and carrot for about 4 minutes. Deglaze with 350 ml vegetable stock. Add cabbage, leek, 1 bay leaf and 1 juniper berry, bring to the boil and simmer for about 20 minutes.
3. Halve 50 g of cherry tomatoes. Chop 2 stems of parsley. Add the tomatoes to the soup about 4 minutes before the end of the cooking time. Season with salt and pepper. Remove laurel and juniper. Sprinkle soup with parsley. Portion approx. 220 kcal, E 6 g, F 11 g, KH 19 g
Evening: potatoes with avocado dip
Boil 200g of potatoes for about 25 minutes. Peel ½ avocado, cut into pieces. Drizzle with 1-2 teaspoon of lemon juice and puree. Season with salt, garlic and pepper. Peel potatoes and eat. Portion approx. 390 kcal, E 6 g, F 27 g, KH 30 g
DAY 2
Mornings: apple and grape muesli
Quarter 2 apples, core them and cut into thin slices. Halve 150 g seedless grapes. Mix with apples, 2 tablespoons of tigernut flakes (health food) and the juice of ½ orange. Portion approx. 370 kcal, E 4 gf 4 g, KH 77 g
Lunch: Pumpkin and zucchini vegetables
Cut ½ small hokkaido squash into small slices, core. Slice 1 small zucchini. Stir 1-2 tablespoons olive oil with 1 teaspoon curry powder, mix under the vegetables. Place on a baking sheet covered with baking paper. Bake in a hot oven (electric cooker: 200 ° C / circulating air: 175 ° C) for approx. 20 minutes. Portion approx. 350 kcal, E 6 g, F 21 g, KH 35 g
Evening: potato soup with coconut
1. ½ teaspoon sesame roast. Peel and dice 200 g potatoes, 1 shallot and 10 g ginger. Heat 1 teaspoon of oil in a saucepan. Sauté potatoes, onions and ginger for about 5 minutes. Fill with 100 ml of coconut milk and 150 ml of water, stir in ¼ tsp of instant vegetable stock, simmer gently for about 20 minutes.
2. Cut ½ carrot and 1 piece of celery into pieces. Slice 3 mushrooms, cut 30 g of mangetout pork into strips.
3. Heat 1 teaspoon of oil. Roast celery and carrots for about 7 minutes. Mushrooms about 4 minutes, roast mangetout for about 2 minutes. Season with salt and pepper. Season the soup with salt and turmeric, puree. Add vegetables, sprinkle with sesame seeds. Portion approx. 440 kcal, E 8 g, F 28 g, KH 29 g
DAY 3
In the morning: pear and carrot juice with nut
Quarter 4 apples, core and cut into smaller pieces. Cut 3 carrots into pieces. Juice with pears, 1 tsp sunflower oil and 2 tbsp walnut kernels in a juicer. Important: enjoy fresh! Portion approx. 130 kcal, E 1 g, F 81 g, KH 11 g
Lunch: Greek tomato salad
1. Cut 100 g of tofu into cubes. Sauté in 1 teaspoon of oil. Season with herbal salt, allow to cool.
2. Quarter 200g tomatoes. Halve 100 g of yellow cherry tomatoes. Peel 1 red onion and cut into thin rings and 1 piece of celery. Leaves of 1-2 stalks Remove lemon for thyme, except for garnish, pluck.2. Mix 1 tbsp of dark balsamic vinegar, salt and pepper, beat in 1 tbsp of olive oil drop by drop.
3. Mix the prepared ingredients with the vinaigrette. Garnish with the remaining thyme. Per serving: about 320 kcal, E 15 g, F 22 g, KH 14 g
In the evening: sesame fried potatoes
Cook 300 g potatoes for about 25 minutes. Drain, quench and peel. Cut potatoes into slices. Cut 2 spring onions into rings. Heat 1-2 tablespoons of sesame oil in a pan. Brown potato wedges in it. Fry the onions in a short time. Sprinkle with 1 teaspoon sesame seeds, salt, enjoy. Portion approx. 380 kcal, E 7 g, F 20 g, KH 42 g
DAY 4
Morning: orange-almond salad
Peel 2 oranges, cut out the fillets. Peel 1 large banana, slice. Mix fruit with the juice of ½ lemon. Sprinkle with 2 tbsp roasted almond flakes. Portion approx. 390 kcal, E 7 g, F 9 g, KH 12 g
Lunch: sauerkraut salad with pineapple
1. Clean ½ red pepper, wash and cut into short strips. Wash 2 stalks of parsley, shake dry, pluck leaves from stalks and chop. Express 200 g of sauerkraut.
2. Drain 100 g of pineapple in pieces (from the tin), collecting juice. If necessary, cut pieces a little bit smaller. Mix sauerkraut, pineapple pieces and juice, paprika, parsley and 1 tbsp rapeseed oil. Season with pepper and serve. 220 kcal per serving, E 3 g, F 11 g, KH 25 g
Evening: vegetable schnitzel with pesto
Cut 200g of carrots and zucchini into thin strips. Cook in 250 ml of boiling vegetable broth for about 5 minutes, drain. Tear pots of basil from the stems, purée with 2 tablespoons of olive oil and 1 teaspoon of ground almonds, season with salt and pepper. Give to the vegetable noodles. Portion approx. 280 kcal, E 5 g, F 24 g, KH 12 g
DAY 5
In the morning: pineapple-mango-shake
Cut 2 ripe mangos from the stone, peel the pulp. Peel small pineapple, remove stalk. Cut fruit into pieces. Puree mint with the leaves of 1 stalk. Portion approx. 390 kcal, E 4 g, F 3 g, KH 85 g
Lunch: baked potatoes with olives
Peel 300 g of potatoes, cut into slices. Mix 1 tablespoon of olive oil with a little paprika powder and salt and stir in the potatoes. Put on a baking tray covered with baking paper. Bake in a hot oven (electric cooker: 200 ° C / circulating air: 175 ° C) for approx. 20 minutes. After 15 minutes, add 1 tbsp of black olives. Serve with 1 tbsp olive cream (health food store). Portion approx. 320 kcal, E 5 g, F 16 g, KH 36 g
Evening: Stuffed mushrooms
1. Break out the stems from 8 large mushrooms, finely chop. Heat 1 tbsp of oil. Brown the mushrooms in brown, drain on kitchen paper. Cut 2 red onions into strips. Chop 2 stems of parsley. Steam the onions, mushroom stalks and parsley in a hot roast with a whisk for 4-5 minutes. Season with pepper, allow to cool slightly.
2. Season 1 tbsp of light balsamic vinegar with salt and pepper, beat in 1 tbsp of oil. Fill mushroom tops with onion-parsley mixture. Serve with 25 g of rocket, drizzle with the vinaigrette.
Per serving approx. 250 kcal.E 9 g, F 21 g, KH 7 g
