Fasting days a month before summer will not help you lose weight by 10-15 kg. They are more suitable for those who need to keep themselves in shape without much effort or after winter "in line"" Need to come back. Days of unloading for weight loss do not bring as impressive results as we would like, but if you do them regularly, and then do not splurge on food, the effect will certainly be pleasing.
What are fasting days for?
It may seem like what can happen after a day of fasting, but this is only at first glance. The benefits of fasting days have long been proven, tested and re-tested. And they include the following:
- After a short hunger strike, there is a feeling of lightness due to bowel cleansing;
- tension brings the body into tone;
- It helps to overcome the "plateau effect" known to many for pain. In other words, it is stagnation during a diet. The weight drops to a certain point, and then stops, not wanting to move. A hunger strike can serve as a kind of catalyst for the body under mild stress and fat burning processes.
- And of course, one cannot fail to mention the "strength test" and the development of willpower.
Types and features of food unloading
Unloading days are conditionally divided into two types:
- "hungry"
- "saturated".
These two options are distinguished by the calorie content of the daily menu and the number of ingredients allowed for use.
The essence and principle of "hungry" days
The simplest and most drastic option is a day on the water. The unloading at which proteins, fats and easily digestible carbohydrates are excluded is also called "cleansing". In other cases, in addition to liquid in the diet, aThe product contains. The maximum daily calorie content is 500 calories. Given that you can eat low-fat kefir, cucumbers, apples, cabbage or citrus fruits, in general, low-calorie foods, do not exceed the allowable barFor example, 100 grams of a regular cucumber has a caloric value of 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
important!Regardless of the type of food, you need to drink 2 or more liters of water. Ordinary non-carbonated water will be supplemented with green tea or decoctions of herbs.
"Full" unloading: types and rules
A more gentle option. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie count varies slightly, you don't exceed the 800-calorie limitCan be. According to the type of products used, the "full" fasting day for weight loss consists of proteins and carbohydrates.
- If more restrictive diets are not suitable due to weakness, dizziness or health reasons then protein stripping is the best option. You can eat: lean meats; shellfish, crustaceans and fish; Vegetable protein. If desired, the menu can be diversified with low-calorie vegetables. Chinese cabbage, lettuce, cucumber, tomato, greens are successfully combined with proteins. cooking or steaming according to the recipeIt is better to give preference to. During the day, there is no strong feeling of hunger.
- Eliminating carbohydrates - sounds tempting, but it has nothing to do with sweets. So we are talking about foods rich in slow carbohydrates. Usually it is buckwheat, rice, dried fruits.
When compiling a menu for a "full" fasting day, it is important to consider the compatibility of products.
| Product group name | meat, fish, poultry | legumes | Vegetable oil | cereal | Tart taste | semi sweet | sweet and dry fruits | vegetables | milk products | eggs | |
| fruit | |||||||||||
| meat, fish, poultry | , | , | , | , | , | , | , | , | , | , | |
| legumes | , | , | , | 0 | , | , | , | , | , | , | |
| Vegetable oil | , | , | , | , | , | 0 | 0 | , | , | , | |
| cereal | 0 | , | , | , | , | , | , | , | , | , | |
| Tart taste | , | , | , | , | , | , | 0 | , | 0 | , | |
| fruit | semi sweet | , | , | 0 | , | , | , | , | , | , | , |
| sweet and dry fruits | , | , | 0 | , | 0 | , | , | , | , | , | |
| vegetables | , | , | , | , | , | , | , | , | , | , | |
| milk products | , | , | , | , | 0 | , | , | , | , | , | |
| eggs | , | , | , | , | , | , | , | , | , | , |
benefits and contraindications
In the uneven struggle with excess weight will help fasting days. They will help get rid of heaviness after busy holidays, contribute to the gentle cleansing of the intestines from toxins. Indicated for some diseases. So, for example, In case of kidney diseases, it is recommended to spend "watermelon" day, heart and blood vessels - "potato", and for joint problems - "cucumber". Without any initiative, after consulting a doctorYes. without fail, unloading should be done by people who constantly follow various fitness regimens, are fond of protein foods, artificial proteins and other "heavy foods".
It is impossible to unload patients with diabetes, pregnant and lactating women. People exhausted by prolonged illness and suffering from diseases of the gastrointestinal tract (only "full" discharge is shown after consultation with a gastroenterologist). Unloading during menstruationIt is undesirable to arrange
Advice!You should not be put off by the "hungry" lifts, they are done no more than once a week, while the "full" ones can be done 2-3 times.
5 Unloading Rules
For fasting days to bring the expected results, five simple rules must be followed.
Rule 1: Follow the Terms
Most fasting days are built on the principle of mono-diet, that is, you can eat one product, but you need to do this as often as possible. Naturally, in small portions. In addition, the choice of the selected productShould be done, this will help alleviate the already stressful situation for the body. The total energy value of the products should not exceed 800 calories.
Rule 2: Choosing the Optimal Product
Typically, unloading is carried out on low-calorie foods with a minimum content of fats and carbohydrates (fruits, vegetables, kefir). For a carbohydrate diet, you can eat those with a low glycemic index (buckwheat, rice, oatmeal). With buckwheat can stop on buckwheat. Low-fat meat and lean fish are allowed in the protein take off. The most effective are the "liquid" fasting days, when the teeth are resting, but you can only drink.
Rule 3: Perfect Day
Many do not attach importance to this moment, but no less important is choosing a day. Nutritionists recommend not to take your legal days, but to choose Mondays. This option is not suitable if the work involves physical laborWeekly unloading is best arranged on the same day.
Rule 4: Relax
On the day of unloading, not only the digestive system, but the whole organism should rest. It is important to exclude any physical activity, especially training. Alcohol per day is excluded. And for those who are prone to alcoholism. Have poor tolerance, in 2 or 3 days. In the list of recommended activities: bath or sauna visit. Sauna procedures calm the body, help cope with stress, improve ventilation of the lungs and remove toxinsPromotes eradication. Leisure walks in the park are also shown.
Plenty of time to sleep. Ideally: at least 9 hours. Don't miss the opportunity to rest instead of lunch. Longer sleep will strengthen the body, and at the same time help the feeling of hunger to move more easily.
Rule 5: No Contradictions
It is also very important to enter the fasting day smoothly, live peacefully and exit easily.
Spontaneous entry and exit: why is it important?
Any diet, even one day, is a strong stress for the body. At one point, without giving reason, they suddenly stopped feeding him. When will it end, or will it end at all? Like suddenly, he finally gets a portion of the high calorie food, and assimilates it to the maximum. So the weight lost after a long diet comes back quickly.
how to start a fasting day
Proper preparation of the body will help to achieve maximum effect. On the eve of lunch, they refuse heavy meals. Dinner is replaced with light salads, fruits, kefir. Going to bedBefore, it is recommended to do a cleansing enema. You can drink herbal tea, which has a laxative effect, but without fanaticism.
How to complete the unloading smoothly
Naturally, the next morning you should not start with fried potatoes. It is better to drink 200 ml of water on an empty stomach and eat some boiled vegetables or a spoonful of rice and then abstain from eating for 2-3 hours. Cereals, vegetables andFruits will help the body to work stable. It is better to abandon meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), appetite increases, and food is absorbed to the maximum.
most efficient way to unload
The effectiveness of a particular diet is a relative concept. Each organism is individual, reacts differently to stress, perceives and assimilate products. Therefore, the best option for oneself can be selected only empirically. Judging by the reviews of "users", as well as listening to the opinions of nutritionists, the most noticeable results can be achieved by following the diets described below. You can stop at one type of unloading or alternate differentSo, we present to your attention the most effective fasting days for weight loss.
landing day
The most difficult and most effective are called "liquid" unloading, if only they are performed correctly. Many begin to "unload" the day after the feast or immediately after the holidays, but nutritionists say lactic acid. , recommend at least a day before "X" day to exclude meat, flour dishes and switch to light food. Naturally, everything is fatty, fried, salted and even smoked. Water. It is better to prepare in advance. It can be non-carbonated mineral or ordinary pure, but not boiled.
Really effective fasting days for weight loss are as "strict" as possible. Remove food completely. It is necessary to drink every hour, so as to get at least 3 liters per day. Due to the fact that the stomach is constantly filled with liquid. Is filled, there should not be a very bright feeling of hunger. The strictest version of unloading says that on this day you can not drink tea, coffee or juice, only water.
Advice!It is very difficult, but you need to have a positive attitude and persist to the end. Of course, listening to the good. If weakness, dizziness or other bad symptoms appear, the experiment should be stopped.
You need to be very careful while running out of water. After fasting in the morning, they drink a glass of water and eat some boiled or steamed vegetables. The next whole day you can eat only cereals, vegetables and fruits.
Cucumber landing day
The vegetable, which is 95% water, is preferred by nutritionists, and the cucumber fasting day for weight loss is so popular that it does not require advertising. Cucumber is a product with a negative calorie content (the body does not need to receive it). spends more on its digestion in comparison), and it is much easier to get enough of them (though for a short time) than water.
Those who have not yet encountered the diet of cucumbers face to face, should know that this vegetable is a strong diuretic.
Therefore it is better to stay close to the toilet during the day. An active social life will have to be postponed, weakness may appear after dinner, especially in the legs. Some have increased stool. Uric acid diathesis, obesity, highOne-day cucumber extract is indicated for blood pressure, gout, arthrosis and atherosclerosis.
To take off the "green", you will need 1. 5-2 kg of fresh cucumbers. This amount is divided into 5-6 doses. Drink without restrictions. For a variation, you can add cucumbers with herbssalad, which is allowed to fill with a spoonful of vegetable oil. Of course, salt is not allowed. Cucumber removes excess water, and it will interfere with this process, but you can add lemon juice to the saladAt lunchtime, it is permissible to supplement the diet with boiled eggs. It is only a pity that it will not save you from hunger.
kefir unloading day
Kefir can compete with cucumbers in popularity. A lot has been written about the beneficial properties of the product, most importantly, it is available all year round, helps to normalize pressure, effective for the prevention of atherosclerosisAnd of course, normalizes the digestive system.
Mono-diet will be most effective on fat-free kefir. The unloading mode is extremely simple: every 2-3 hours you need to drink 1-2 glasses of kefir. By the middle of the day, the product is getting fed up with the order. For example, you can crush dill or parsley into it, and for a change, don't drink, but eat with a spoon. If you want to eat between meals (you definitely want to), you can drink a glass of water. And if the feeling of hunger is very strong, a tablespoon of wheat bran, a vegetable or fruit without sugar will help to kill it.
There are several options for unloading kefir. Kefir is often mixed with vegetables, lean meats or honey. The "full" unloading day for weight loss on kefir for people with weak willpower and those determined by certain health conditionsare perfect.
apple harvest day
Apple is a slow-digesting, low-calorie fruit. It contains 85% water, and the remaining 15% is a valuable storehouse of vitamins and minerals, this is called "rejuvenation". Apples are inexpensive and healthy, they are immuneThe one-day apple diet is also called a fasting day to reduce abdominal weight. But two per medleyThere are aspects. Apples can swell, and a strict apple diet is absolutely contraindicated in diseases of the digestive system (gastritis, ulcers, hyperacidity, biliary dyskinesia). In these cases, the use of baked apples is allowed.
Let's start by describing the simplest version of apple unloading, which will require a few kilograms of apples.
The procedure is as follows: 2 kg of green, unripe apples are divided into 5-6 doses or eaten approximately once every hour.
You can eat fresh or baked fruit, as well as mix it. It is better to use sour apples, but they can increase appetite.
If it is difficult to overcome apples alone, you can try malolactic unloading. It is allowed to eat 1. 5 kg of apples and 500 g of fat-free cottage cheese per day or drink 1. 5 liters of kefir.
buckwheat unloading day
Perhaps, you should not say again that buckwheat is incredibly healthy, it contains trace elements, vitamins and amino acids. In this case, it is more important that the buckwheat is rich in dietary fiber, which aids digestion. Improves, helps to restore normal functioning and cleanse the intestines. Like many other cereals, buckwheat belongs to foods with a low glycemic index, and therefore reduces the feeling of hunger for a long time. Is.
It is better to prepare buckwheat unloading a day in advance. One cup of buckwheat (about 250 g) is poured into a small saucepan, poured with boiling water (0. 5 l), cover with a lidis done and left overnight. Naturally without salt, but you can add greens as a spice. In the morning the porridge is divided into 4-5 servings. By the way it is better to use green buckwheatIt is roasted, not brown. In it all the nutrients are preserved according to experts. If the feeling of hunger has increased, it is permissible to have breakfast with green apples, but it is better to drink water.
rice landing day
One of the most effective is a rice fasting day. It is good because it has practically no contraindications. The main problem is the possibility of constipation. Therefore, it is better not to wean on rice for people suffering from hemorrhoids or irregular stools. eatingAfter, it is advisable to drink tea with a laxative effect, and start the next morning with kefir and fresh vegetables. In the intestines, cereals act as a sorbent, they absorb water and toxins, which are calledIt is later removed from the body.
To prepare the perfect porridge of rice, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. Before this, the grains should be soaked in water for several hours. The grains are boiled until half cooked. All porridge (Up to 1 kg) are distributed in portions. Be sure to drink plenty of fluids, you can take water, green tea, herbal decoctions.
Comparative Review of Popular Fasting Days
The table shows an exemplary menu for each day of fasting described above (the "full" option).
| type of unloading day | Cucumber | Apple | kefir | cereal | rice | |
| 8-00 | breakfast | 2 cucumbers + 50 gr. Boiled meat | 2-3 apples + a glass of kefir | 1-2 cups kefir | 100 g boiled buckwheat + cucumber or tomato | 200 grams rice + 1 cup green tea |
| 11-00 | breakfast | 2 cucumber + green tea or juice | 2-3 apples + 100 g any oatmeal | 200 grams of any vegetable | 100 g boiled buckwheat | 200 g rice + 50 g fish or meat |
| 14-00 | dinner | 2 cucumber + boiled egg or 100 g rice porridge | Salad of 2 ripe apples + fresh cucumber with a teaspoon of mustard oil | 1-2 cups kefir + 50 g lean meat | 100 g buckwheat + 50 g meat | 200 g rice + 1 fresh carrot |
| 17-00 | breakfast | Cucumber and Apple Smoothie with Lemon Juice | 2-3 apples + 1 banana | 1 glass kefir + banana | 100 g buckwheat + apple or grape | 200 g rice + juice glass |
| 20-00 | dinner | 2 cucumbers + a glass of kefir | 2-3 apples + 100 g paneer | 1-2 cups kefir | 100 g boiled buckwheat | 200 g rice + 1 glass kefir |
coffee on fasting days
Coffee lovers are probably interested in the question: is it possible to drink coffee these days, or even to arrange "coffee unloading". According to nutritionists, only 1-2 cups of drink will benefit. In this case, The coffee cup should not equal a bowl of soup. The recommended volume is 90-120 ml. Naturally, the coffee should be natural, without sugar or cream, but you can add a sweetener or skim milk.
Coffee lovers did not want to limit themselves in any way and came up with their own version of the diet. The menu for a fasting day for weight loss is extremely simple - 5-6 cups of coffee at regular intervals. You also eat fresh fruits and vegetables. Can. The amount of other liquid should be limited. Many reviews write that after one such day he lost up to 3 kg. The only pity is that this "weight loss" is misleading. Coffee is a diuretic. DayDuring the period, instead of the prescribed 2 liters, about one liter is drunk, and much more is excreted from the body. The weight of the water just lost is basically what the scales show. The already stressful situation is aggravated by the heavy load on the heart and kidneys.
The conclusion from this is simple: it is undesirable and even dangerous to arrange coffee fasting days, but it will be useful to supplement the unloading with 1-2 cups of natural coffee. The key is to drink plenty of fluids.
auxiliary signal
Tips compiled from numerous reviews, but equally suitable for any type of unloading.
- Hunger strike days will be a lot easier if you spend them on the foods you love (but not on cookies and sweets).
- On fasting days, it is recommended to supplement the diet with decoctions of medicinal herbs. For weight loss you can use ready-made herbal teas. As a rule, they have a complex effect, They have a laxative, fat-burning, cleansing, appetite-reducing, diuretic and choleretic effect.
- There is no need to try to do everything at once and combine diet with physical activity in one day. But breathing exercises will do.
- If it is difficult to eat five meals a day, the daily portion can be divided into more meals.
- Avoid sugar, salt and spices completely.
Unloading days for weight loss bring different results. In the reviews, they often write that they lose up to 2 kg per day. Those who are attracted to this figure should understand that this is 2 kg of body weight. There is no fat that is lost! Excess fluid, semi-digested food that accumulates on the walls of the intestine, along with toxins and "food debris", is released. Losing even 1 kg of weight daily is impossible. At the strictest watery discharge, you maxCan get rid of 100-200 grams of fat.