Transition days, the right order for reintroducing foods and the 80:20 rule – how to carry the lightness of your fasting week into everyday life.
A week of vegetables, fruit, potatoes, herbs and plenty of water – your body has got used to a light, purely alkaline diet. That is exactly why the days after alkaline fasting decide how long the good feeling lasts.
Going straight back to bread rolls, cheese, sausage, coffee and sweets can easily overwhelm your digestion. Typical results are a feeling of fullness, bloating, tiredness – and old habits creeping back within a few days.
The good news: you don’t have to fast forever. With a few transition days, a smart order and the 80:20 rule, you keep the best of your fasting week. New to the method? Read What is alkaline fasting?
Plan at least two to three transition days – more after a longer fast. Tap through the days and see how your plate changes.
The day looks almost like a fasting day. The only addition is one mild grain in a small portion.
💡 Notice how you feel after the grain – full, light, tired?
If day 1 went well, today you test the next food.
More on bread and grains: Carbohydrates and alkaline fasting.
💡 Soak and cook pulses well – it makes them easier to digest.
If you eat animal products, try a small portion today.
Plant-based options and more on protein: Does protein fit an alkaline diet?
💡 Small amounts are enough – three quarters of the plate stay green.
Now you settle at around 80 % alkaline-forming and 20 % acid-forming foods.
💡 One purely alkaline day a week keeps the effect fresh.
From easy to harder to digest: step by step you bring acid-forming foods back – one per day and in small amounts.
According to the Wacker method, you don’t have to give up everything after alkaline fasting. The aim is a diet made up of roughly four fifths alkaline-forming foods. The rest comes from “good” acid-formers such as wholegrains, pulses, nuts or a small portion of fish.
In practice: fill your plate with vegetables first – then add the side. Which foods count as alkaline? See our alkaline fasting food list.
Tap a card to see how to do it better.
Small habits beat big resolutions. These six have worked well for our guests.
Pick a fixed day – Monday, for example – and keep it purely alkaline. It regularly refreshes the effect of your fasting week.
Fill half your plate with vegetables or salad before adding sides. Ideas: Salad tips & dressings.
A green smoothie or fruit with almond butter is quick to make. Here’s how: Alkaline smoothies.
Sauerkraut and other fermented foods bring variety. More: Sauerkraut & kombucha.
Walking, yoga, breathing exercises: whatever did you good during your fasting week can stay – in everyday life too.
Many people repeat their alkaline fasting week in spring and autumn. It’s especially easy in a group.
Tick what you already do after your alkaline fast. Your progress is saved in this browser.
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Offer valid for the whole year depending on available datesTreat yourself to a mindful time out with alkaline food, exercise and relaxation and gather new energy surrounded by the nature of the Ore Mountains.
Offer valid for the whole year depending on available datesDiscover how good mindful enjoyment can feel and experience a special time out with alkaline food, nature, exercise and soothing relaxation.
Offer valid for the whole year depending on available datesEnjoy ten days that are all yours – with fresh alkaline cuisine, beneficial exercise, plenty of nature and relaxing moments in the Ore Mountains.
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31.10. - 05.11.2027Wacker method: a short escape from the chaos, into lightness
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28.11. - 03.12.2027Wacker method: your stomach says thank you, your mind finally finds peace
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Plan at least two to three transition days – more after a longer fast. During this time, introduce only one new acid-forming food per day, in a small amount.
On day one you eat almost as you did while fasting: vegetables, potatoes, herbs and fruit. The only addition is a small portion of a mild grain such as oats or millet. In the evening, choose cooked over raw.
Yes, but slowly. Start with one cup a day, ideally after breakfast and with a glass of water. Many guests notice after their fasting week that less coffee is enough.
After the transition days, eat roughly 80 percent alkaline-forming and 20 percent acid-forming foods, stay active and keep drinking enough water. One fixed alkaline day a week helps you avoid slipping back into old habits.
Many people repeat an alkaline fasting week once or twice a year, often in spring and autumn. Single alkaline days help in between. If you have a pre-existing condition, talk to your doctor first.
Eating purely alkaline for good is not the goal. Grains, pulses, nuts and – if you like – some animal protein provide important nutrients. The 80:20 rule combines both.
With two to three transition days, one new food per day and the 80:20 rule, the lightness of your fasting week lasts. Listen to your body, keep moving – and treat yourself to a regular alkaline day.
Sources & further reading: basenfasten.de – Was kommt nach dem Basenfasten? (German) · German Nutrition Society (DGE)
Alkaline cuisine, yoga, hiking in the Ore Mountains and a team that supports you through the transition afterwards.
