Fasting days will not help you lose 10-15 kg a month before summer. They are more suitable for those who need to stay in shape without any special effort or to get in shape after winter. Weight loss days do not bring the dramatic results we want, but if you do them regularly and then do not rush to eat, the effect will surely make you satisfied.
Fasting days to do?
It seems like what can happen after a day of fasting, but this is just a rough look. The benefits of fasting days have long been proven, tried and tested. And it includes the following:
- After a short hunger strike, a feeling of lightness occurs due to bowel cleansing;
- Stress makes the body toned;
- It helps to overcome the "plain effect" that many people know with pain. In other words, it's stagnation in the dieting process. The weight drops to a certain point, and then stops, not wanting to budge. A hunger strike can be considered a mild stress for the body and a kind of catalyst for fat burning.
- And of course, it is impossible not to mention the "test of endurance" and the development of willpower.
Types and features of food handling
Conditional discharge dates are divided into two categories:
- "hungry"
- "no".
These two options are distinguished by the calorie content of the daily menu and the amount of allowed ingredients.
The essence and principles of "hungry" days
The simplest and most demanding option is a day on the water. The removal of easily digestible proteins, fats and carbohydrates is also known as "cleansing". In other cases, in addition to liquid, a product is included in the diet. The maximum daily calorie content is 500 calories. Considering that you can eat low-fat kefir, cucumbers, apples, cabbage, or citrus fruits, generally low-calorie foods, will easily not go overboard. For example, the calorie content of 100 grams of regular cucumber is 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
Importance!Regardless of the type of food consumed, you need to drink 2 liters or more of water. Regular non-carbonated water will be supplemented with green tea or herbal decoction.
Loading and unloading "full": types and rules
A healthier option. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie status varies slightly, you cannot go over the 800 calorie limit. According to the type of product used, the "full" fasting days for weight loss are protein and carbohydrates.
- Eliminating protein is the best option if a more restrictive diet is causing weakness, dizziness, or otherwise unsuitable for health reasons. You can eat: lean meat; shellfish, crustaceans and fish; plant proteins. If desired, the menu can be varied with low-calorie vegetables. Cabbage, lettuce, cucumbers, tomatoes, greens are successfully combined with protein. According to the method of preparation, it is better to give preference to cooking or steaming. During the day, there is no strong feeling of hunger.
- Load up on carbohydrates - sounds tempting, but has nothing to do with sweets. In this case, we are talking about slow carbohydrate rich foods. Usually it is buckwheat, rice, dried fruit.
When compiling the menu of a "full" fasting day, it is important to consider the compatibility of products.
| Product group name | Meat, fish, poultry | Pea's tree | Vegetable oil | cereal | Sour | half sweet | Sweet and dry fruit | Vegetable | Milk Products | Egg | |
| Fruit | |||||||||||
| Meat, fish, poultry | / | - | - | - | - | - | - | + | - | - | |
| Pea's tree | - | / | + | 0 | - | - | - | + | - | - | |
| Vegetable oil | - | + | / | + | + | 0 | 0 | + | - | - | |
| cereal | 0 | - | + | / | - | - | - | + | - | - | |
| Sour | - | - | + | - | / | + | 0 | + | 0 | - | |
| Fruit | half sweet | - | - | 0 | - | + | / | + | + | + | - |
| Sweet and dry fruit | - | - | 0 | - | 0 | + | / | + | + | - | |
| Vegetable | + | + | + | + | + | + | + | / | + | + | |
| Milk Products | - | - | - | - | 0 | + | + | + | / | - | |
| Egg | - | - | - | - | - | - | - | + | - | / |
Benefits and contraindications
Fasting days will help in the unequal struggle with excess weight. They will help you get rid of the heaviness after busy holidays, contribute to gently cleanse the intestines of toxins. Indicated for certain diseases. So, for example, in case of kidney diseases, it is recommended to spend the day "watermelon", heart and blood vessels - "potato", and for joint problems - "cucumber". Only if there is no initiative, after consulting a doctor. Without fail, lifting should be carried out by people who constantly follow various fitness diets, preferring protein foods, artificial proteins and other "heavy foods".
It is impossible to unload diabetics, pregnant and lactating women. People who are exhausted due to prolonged illness and diseases of the gastrointestinal tract (only appear "full" after consulting a gastroenterologist). It is undesirable to arrange unloading during menstruation.
Advice!You should not do "hungry" unloading, they are done no more than once a week, while "full" can be done 2-3 times.
5 rules of unloading
For fasting days to bring the expected results, you must follow these 5 simple rules.
Rule 1: Obey the conditions
Most fasting days are built on the principle of a single diet, i. e. you can eat one product, but you need to do this as often as possible. In small portions, of course. In addition, the selected product should be liked, which will help to relieve an already stressful condition for the body. The total calorific value of the product should not exceed 800 cal.
Rule 2: Choose the optimal product
Most often, lifting is carried out on low-calorie foods, with a minimum content of fat and carbohydrates (fruits, vegetables, kefir). For a carbohydrate diet, you can stop at a grain with a low glycemic index (buckwheat, rice, oatmeal). Low-fat meats and lean fish are allowed to be loaded with protein. The most effective are "liquid" fasting days, when the teeth have rested, but you can only drink.
Rule 3: on the right date
Many people do not take this moment seriously, but choosing a date is equally important. Nutritionists recommend not taking legal days off, but choosing Mondays. This option is not suitable if the job involves manual labor. Unloading should preferably be arranged weekly on the same day.
Rule 4: rest
On the day of unloading, not only the digestive tract rests, but also the whole body. It is important to exclude any physical activity, especially exercise. Alcohol is excluded every day. And for those with poor alcohol tolerance, for 2, even 3 days. On the list of recommended activities: a trip to the bath or sauna. The sauna process calms the body, helps to cope with stress, improves lung ventilation and promotes the elimination of toxins. Also shown is a leisurely walk in the park.
Lots of time to sleep. Ideally: at least 9 hours. Don't miss the opportunity to relax instead of having lunch. Prolonged sleep will nourish the body, and make it easier to transfer the feeling of hunger.
Rule 5: no contrast
It is very important to enter the fasting day smoothly, calmly survive and get out of it smoothly.
Smooth entry and exit: why is it important?
Any diet, even just one meal a day, has a powerful effect on the body. At one point, for no reason, they suddenly stopped feeding him. When will it end, or will it end? Just as suddenly, he finally received a portion of high-calorie food and absorbed it to the maximum. That's why after a long time of dieting, the lost weight quickly returns.
How to start a fasting day
Proper body preparation will help the loading and unloading achieve maximum efficiency. On the eve of lunch, they refuse heavy food. Dinner is replaced with a light salad, fruit, kefir. Before going to bed, it is recommended to do a clean enema. You can drink herbal tea, which has a laxative effect, but don't be fanatical.
How to finish unloading smoothly
Of course, the next morning you shouldn't start with fries. It is better to drink 200 ml of water on an empty stomach and eat some stewed vegetables or a spoon of rice, then fast for 2-3 hours. Grains, vegetables and fruits will help the body transition to a steady job. It is better to give up meat, legumes, eggs or fish. Due to the production of cortisol (the stress hormone), appetite is increased, and food is maximally absorbed.
The 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 assimilates products. Therefore, the best option for yourself can only be chosen based on experience. Judging by the "user" reviews, as well as listening to the opinions of nutritionists, the most remarkable results can be obtained by following the diets described below. You can stop at one unloading style or substitute different styles. Therefore, we would like to introduce to you the most effective fasting days to lose weight.
Unloading date on the water
The hardest and most efficient are called "liquid" unloading, if they are done correctly. Many people start "unloading food" the day after or right after the holiday, but nutritionists recommend at least a day before the "X" day to rule out lactic acid, meat, and flour dishes and switch tolight food. Naturally, everything is fatty, fried, salted and smoked. It's better to prepare the water in advance. It can be a common uncarbonated or pure mineral, but not boiled.
The really effective weight loss fasting days are as "rigorous" as possible. Eliminate food completely. It is necessary to drink every hour, to get at least 3 liters per day. Since the stomach is regularly filled with liquid, there is no very bright feeling of hunger. The strictest version of the lifting states that on this day you cannot drink tea, coffee or juice, only water.
Advice!It is very difficult, but you need to keep a positive attitude and persevere to the end. Of course, listen to happiness. If weakness, dizziness or other bad symptoms appear, the experiment should be terminated.
You need to be very careful when getting out of the water. In the morning after fasting, they drink a glass of water and eat some steamed or stewed vegetables. The next day you only eat cereals, vegetables and fruits.
Unloading date on cucumber
The vegetable is 95% water that is loved by nutritionists, and cucumbers are so popular that they don't need advertising. Cucumbers are a product with a negative calorie content (the body spends more on digestion than it receives), and it is much easier to absorb enough of them (albeit for a short time). compared to water.
Those who have not yet followed the cucumber diet should know that this vegetable is a potent diuretic.
Therefore, during the day it is better to stay near the toilet. An active social life will be put on hold, weakness may appear after dinner, especially in the legs. Some have increased stools. One-day elimination of cucumbers is indicated for the reduction of uric acid, obesity, hypertension, gout, joint diseases and atherosclerosis.
For unloading "green" you will need 1. 5-2 kg of fresh cucumbers. This amount is divided into 5-6 doses. Unlimited drinking. For a change, you can prepare cucumber salad with herbs, which are allowed to be mixed with a tablespoon of vegetable oil. Of course, salt is not allowed. Cucumbers remove excess water and it will interfere with this process, but you can add lemon juice to salads. At lunch, the ration is allowed to supplement one boiled egg. It's just a pity it won't save you from hunger.
Unloading date Kefir
Kefir can rival cucumbers in popularity. Much has been written about the beneficial properties of the product, the most important of which is that it is available all year round, helps to normalize pressure, is effective in preventing atherosclerosis and, of course, normalizesdigestive tract.
Single diets with fat-free kefir will be the most effective. The idle 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 was getting bored with the order. To enjoy, you can crush dill or parsley, and for a change, don't drink but just 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 unsweetened wheat bran, vegetable or fruit will help kill the hunger.
There are many options for unloading. Kefir is often combined with vegetables, lean meat or honey. The "full" weight loss days on kefir are perfect for people with weak willpower and those dictated by certain health conditions.
Apple's unloading date
Apples are a slow-digesting, low-calorie fruit. It contains 85% water, and the remaining 15% is a storehouse of precious vitamins and minerals, it is not what is called "rejuvenation". Apples are affordable and healthy, they boost immunity, contain antioxidants, regulate gut microflora and promote fat burning. The apple day diet is also known as a fasting day for belly weight loss. But every medal has two sides. Apples can be swollen, and a strict diet with apples is an absolute contraindication in diseases of the gastrointestinal tract (gastritis, ulcers, hypersecretion, 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 several kilograms of apples.
How to do it is as follows: 2 kg of green apples without sugar divided into 5-6 times to drink or eat each time about every hour.
You can eat fruit fresh or baked, combined. It is better to use sour apples, but they can increase appetite.
If you find it difficult to hold an apple alone, you can try malolactic removal. It is allowed to eat 1. 5 kg of apples and 500 g of fresh cheese without fat per day or drink 1. 5 liters of kefir.
Unloading date on buckwheat
Perhaps, you should not repeat that buckwheat is extremely healthy, contains trace elements, vitamins and amino acids. In this case, it is more important that the cereal is rich in fiber, which improves digestion, helps restore normal functioning and cleans the intestines. Like many other grains, buckwheat is a low glycemic index food, thus reducing hunger in the long run.
It is better to prepare for unloading buckwheat the day before. Pour a cup of cereal (about 250 g) into a small saucepan, pour boiling water (0. 5 liters) in, cover with a lid and leave overnight. There is no salt of course, but you can add greens for seasoning. Morning porridge is divided into 4-5 servings. By the way, it is better to use green buckwheat, not browned. In it, according to experts, all nutrients are preserved. If the feeling of hunger becomes worse, it is possible to snack on green apples, but it is better to drink water.
Rice loading day
One of the most effective is fasting days. It is good because it has practically no contraindications. The main problem is the possibility of constipation. Therefore, it is better not to load on rice for people who have hemorrhoids or have irregular stools. After eating, it is recommended to drink teas with a laxative effect, the next morning start with kefir and fresh vegetables. In the intestines, grains act as an absorbent, they absorb water and toxins, which are then eliminated from the body.
To properly cook rice porridge, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. Before that, the nuggets must be soaked in water for several hours. The seeds are boiled until half cooked. All porridge (up to 1 kg) is divided into several portions. Remember to drink a lot of water, can drink filtered water, green tea, herbal decoction.
Comparative review of popular fasting days
The table shows the sample menu for each fasting day described above (the "full" option).
| Type of unloading date | cucumber | Apple | Kefir | buckwheat | Rice | |
| 8 00 | Breakfast | 2 cucumbers + 50 gr. boiled meat | 2-3 apples + a glass of kefir | 1-2 cups of kefir | 100 g steamed buckwheat + cucumber or tomato | 200g rice + a cup of green tea |
| 11-00 | Snack | 2 cucumbers + green tea or juice | 2-3 apples + 100 g of any porridge | 200 g any vegetables | 100 g steamed buckwheat | 200g rice + 50g fish or meat |
| 14-00 | Dinner | 2 cucumbers + boiled egg or 100 gr rice porridge | 2 baked apples + fresh cucumber salad with a spoonful of rast. oil | 1-2 cups kefir + 50g lean meat | 100 g buckwheat + 50 g meat | 200g rice + 1 fresh carrot |
| 17-00 | Snack | Cucumber and apple smoothie with lemon juice | 2-3 apples + 1 banana | 1 glass of kefir + banana | 100 g buckwheat + apple or grapefruit | 200g rice + glass of juice |
| 20-00 | Dinner | 2 cucumbers + a glass of kefir | 2-3 apples + 100 g fresh cheese | 1-2 cups of kefir | 100 g steamed buckwheat | 200g rice + 1 glass of kefir |
Coffee on fasting days
Coffee lovers are probably interested in the question: is it possible to drink coffee these days, or even arrange "coffee unloading" at all. According to nutritionists, 1-2 cups of drinks will only bring benefits. In this case, the cup of coffee is not equal to the bowl of soup. The recommended volume is 90-120 ml. Of course, the coffee should be natural with no sugar or cream, but you can add sweetener or skim milk.
Coffee lovers don't want to limit themselves in some way and have come up with their own version of the diet. The fasting day weight loss menu is extremely simple - 5-6 cups of coffee regularly. You can also eat fresh fruits and vegetables. The amount of other liquids must be limited. Many reviews write that after such a day, they have lost up to 3 kg. The only regret is that this "weight loss" way is a scam. Coffee is a diuretic. During the day, instead of 2 liters as prescribed, drink about one liter, and more will be excreted from the body. Basically, only the weight of the water lost is what the scale shows. But the big problem is that a condition that is already stressful for the body is exacerbated by the burden on the heart and kidneys.
The following conclusion is simple: arranging coffee fasting days is undesirable and even dangerous, but it will be very helpful if you supplement your intake with 1-2 cups of natural coffee. It is important to drink plenty of water.
Helpful tips
The tips are compiled from many reviews, but are suitable for any type of loading and unloading.
- Hunger days are much easier if you spend them on your favorite foods (but don't buy cookies and sweets).
- During the fasting days, it is recommended to supplement the diet with decoctions. You can use ready-made herbal teas for weight loss. As a rule, they have a complex effect, they have a laxative, fat-burning, cleansing, appetite-reducing, diuretic and choleretic effect.
- No need to try to do everything at once and combine diet with physical activity in one day. But breathing exercises will be the only way.
- If it is difficult to maintain five meals a day, you can divide your daily meal into more meals.
- Avoid sugar, salt and spices completely.
Unloading days for weight loss yield mixed results. In reviews, they often write that they lose up to 2 kg of weight per day. Those who are attracted by this figure should understand that it is not necessary to lose 2 kg of body fat! Excess fluid with toxins and "food debris", semi-digested food accumulates on the intestinal wall, leaves. It is not possible to lose weight even 1 kg per day. At the strictest flush, you can remove up to 100-200 grams of fat.