Fasting days do not help to lose weight by 10-15 kg for a month before summer. They are more suitable for those who need to keep themselves in shape without special efforts or to get back "in line" after the winter. Loading days for weight loss does not bring as impressive results as we want, but if you do them regularly, and then do not ponachit regarding food, then the effect is certainly attractive.
Why fasting days?
It looks like what might happen after a day of fasting, but this is only at first glance. The benefits of fasting days have long been proven, tested and double-checked. And it consists of:
- After a short period of hunger, relief occurs due to bowel cleansing;
- Stress tones the body;
- This disease helps to overcome the well-known "plateau effect". In other words, it is a stop during the diet. The weight drops to a certain point and then stops, unwilling to budge. Starvation can act as a mild stress for the body and a catalyst for fat burning processes.
- And, of course, not to mention the "test of strength" and the development of will.
Types and features of food unloading
Unloading days are conventionally divided into two types:
- "hungry"
- "fed up".
These two options differ in the caloric content of the daily menu and the number of ingredients allowed.
The essence and principles of "hungry" days
The simplest and most rugged option is a day on the water. A diet in which proteins, fats, and easily digestible carbohydrates are removed is also called a "cleanse. "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, and generally low-calorie foods, it will be easy not to exceed the allowed limit. For example, 100 grams of ordinary cucumber contains 15. 5 kcal. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
An important!Regardless of the type of food, drink 2 or more liters of water. Plain still water is supplemented with green tea or herbal decoctions.
"Full" unloading: types and rules
Another good option. They provide 2-3 products that can be combined: meat, vegetables, eggs, beans, fruits, dairy products. The calorie situation changes a little, you can't go over the 800 calorie limit. Products used according to type, protein and carbohydrates for weight loss on "full" fasting days.
- Protein loading is the best option if more restrictive diets cause weakness, dizziness, or are not healthy. You can eat: lean meat; molluscs, crustaceans and fish; plant proteins. If you wish, the menu can be diversified with low-calorie vegetables. Chinese cabbage, lettuce, cucumbers, tomatoes, vegetables are successfully combined with proteins. According to the method of preparation, it is better to give preference to cooking or steaming. There is no strong feeling of hunger during the day.
- Cutting carbs sounds tempting, but it has nothing to do with sweets. In this case, we are talking about foods rich in slow carbohydrates. Mostly it is buckwheat, rice, dried fruits.
When creating a menu for a "full" fasting day, it is necessary to take into account the compatibility of products.
| Product group name | Meat, fish, poultry | legumes | Vegetable oil | cereals | sour | semi sweet | Sweet and dried fruits | Vegetables | Dairy foods | An egg | |
| Fruit | |||||||||||
| Meat, fish, poultry | / | - | - | - | - | - | - | + | - | - | |
| legumes | - | / | + | 0 | - | - | - | + | - | - | |
| Vegetable oil | - | + | / | + | + | 0 | 0 | + | - | - | |
| cereals | 0 | - | + | / | - | - | - | + | - | - | |
| sour | - | - | + | - | / | + | 0 | + | 0 | - | |
| Fruit | semi sweet | - | - | 0 | - | + | / | + | + | + | - |
| Sweet and dried fruits | - | - | 0 | - | 0 | + | / | + | + | - | |
| Vegetables | + | + | + | + | + | + | + | / | + | + | |
| Dairy foods | - | - | - | - | 0 | + | + | + | / | - | |
| An egg | - | - | - | - | - | - | - | + | - | / |
Advantages and contraindications
Fasting days help in the uneven fight against excess weight. They contribute to gentle cleansing of the intestines from toxins and help to get rid of heaviness after busy holidays. Indicated for some diseases. So, for example, it is recommended to spend "watermelon" days for kidney diseases, "potatoes" for heart and blood vessels, and "cucumbers" for joint problems. Do not initiate, only after consulting a doctor. Undoubtedly, weight loss should be carried out, they always adhere to various fitness diets, love protein food, artificial proteins and other "heavy foods".
Diabetic, pregnant and lactating women cannot be lowered. People who are tired from prolonged illness and suffer from diseases of the gastrointestinal tract (after consulting a gastroenterologist, "full" leaks are indicated). Undesirable organization during menstruation.
Advice!"Hungry" should not be busy with unloading, they can be done no more than once a week, and "full" 2-3 times.
5 Unloading Rules
Five simple rules should be followed in order to achieve the expected results during fasting days.
Rule 1: Follow the conditions
Most fasting days are built on the principle of a mono-diet, that is, one product can be eaten, but it should be done as often as possible. Of course, in small portions. In addition, the chosen product should be liked, it will help the body to eliminate the already stressful situation. The total energy value of products should not exceed 800 cal.
Rule 2: choose the optimal product
Usually, unloading is carried out with low-calorie foods with a minimum content of fats and carbohydrates (fruits, vegetables, kefir). For a carbohydrate diet, you can eat a type of grain with a low glycemic index (buckwheat, rice, oats). When lowering protein, lean meat and lean fish are allowed. The most effective "liquid" fasting days, when the teeth are resting, but can be drunk.
Rule 3: Correct date
Many people do not care about this moment, but the choice of the day is not important either. Nutritionists advise choosing Mondays, not legal holidays. This option is not appropriate if the job involves physical labor. It is best to arrange unloading on the same day every week.
Rule 4: Rest
Not only the day of delivery, the digestive tract should rest, but the whole body. It is important to exclude any physical activity, especially training. Alcoholic beverages are excluded per day. And for people with poor alcohol tolerance, 2 or even 3 days. On the list of recommended activities: going to the bath or sauna. Sauna procedures calm the body, help fight stress, improve lung ventilation and promote the release of toxins. It also offers leisurely walks in the park.
Plenty of time to sleep. Ideally: at least 9 hours. Don't miss the chance to take a break instead of lunch. A long sleep strengthens the body and at the same time helps to pass the feeling of hunger easily.
Rule 5: No contradictions
It is very important to enter the fasting day easily, spend it peacefully and exit it easily.
Smooth Check-in and Check-out: Why is it important?
Any diet, even one day, is a strong stress for the body. At one point, without explaining the reason, they suddenly stopped serving food. When will it end, or will it end at all? Suddenly, he finally gets a portion of high-calorie food, and assimilates it to the maximum. Therefore, after a long diet, the lost weight is quickly returned.
How to start a fast day
Proper preparation helps the body to get the maximum result. Avoid heavy meals before lunch. Dinner is replaced with a light salad, fruit, and kefir. It is recommended to do a cleansing enema before going to bed. You can drink herbal tea with a laxative effect, but no fanaticism.
How to complete the download easily
Of course, you don't have to start the next morning with fried potatoes. It is better to drink 200 ml of water on an empty stomach, eat cooked vegetables or a spoonful of rice, and then abstain from food for 2-3 hours. Cereals, vegetables, and fruits help the body transition to a more stable state. Avoid meat, beans, eggs or fish. Due to the formation of cortisol (stress hormone), appetite increases and food is absorbed to the maximum.
The most efficient way to unload
The effectiveness of a particular diet is a relative concept. Each organism is individual, reacts differently to stress, receives and assimilates nutrients. Therefore, the best option for yourself can only be chosen empirically. Judging by the reviews of "users" as well as listening to nutritionists, the most noticeable results can be obtained by following the diet described below. You can stop at one type of download or switch to another. So, we present to your attention the most effective fasting days for weight loss.
Launch day
The most difficult and most effective is called "liquid" unloading, if they are carried out correctly. Many people start "reduction" on the day after the holiday or after the holidays, but nutritionists recommend eliminating lactic acid, meat, and flour products and switch to light food. Of course, everything is greasy, fried, salted and smoked. It is better to prepare water in advance. It can be uncarbonated mineral or ordinary refined, but not boiled.
Really effective fasting days as much as possible to lose weight. Eliminate food completely. It is necessary to drink every hour to get at least 3 liters of water per day. Since the stomach is always full of liquid, there should not be a very bright feeling of hunger. The strictest version says that you should not drink tea, coffee or juice on this day, only water.
Advice!It's very difficult, but you have to keep a positive attitude and stick with it until the end. Of course, listening to well-being. If weakness, dizziness or other bad symptoms appear, the experiment should be stopped.
Be very careful when getting out of the water. In the morning after fasting, they drink a glass of water and eat steamed or baked vegetables. The next day you can eat only grains, vegetables and fruits.
Cucumber drop day
The vegetable, which contains 95% water, is loved by nutritionists, and the cucumber fasting day for weight loss is so popular that it does not need advertising. Cucumbers are a negative caloric product (the body spends more on their digestion than it takes in) and it is much easier to get enough of them (even for a short time) than water.
Those who have not yet come face to face with the cucumber diet should know that this vegetable is a powerful diuretic.
Therefore, it is better to be near the toilet during the day. Active social life will have to be postponed, after dinner there may be weakness, especially in the legs. Some have increased stool. Cucumbers for one day are indicated for uric acid diathesis, obesity, hypertension, gout, arthrosis and atherosclerosis.
1, 5-2 kg of fresh cucumbers are needed to download "green". This amount is divided into 5-6 doses. unrestricted drinking. For a change, you can prepare a cucumber salad with herbs that are allowed to be filled with a spoonful of vegetable oil. Salt, of course, is not allowed. Cucumber removes excess water and prevents this process, but you can add lemon juice to the salad. It is allowed to supplement the diet with boiled eggs during lunch. Unfortunately, it won't save you from starvation.
Kefir unloading day
Kefir can compete with cucumbers in terms of popularity. A lot has been written about the beneficial properties of the product, the main thing is that it is available all year round, helps to normalize pressure, is effective in preventing atherosclerosis and, of course, normalizes the digestive system.
A mono-diet based on fat-free kefir is the most effective. The regimen is very simple: drink 1-2 glasses of kefir every 2-3 hours. By the middle of the day, the product is full of orders. For taste, you can grind dill or parsley, for a change, eat it with a spoon instead of drinking it. 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, sugar-free vegetables or fruits will help to kill it.
There are many options for making kefir. Kefir is often combined with vegetables, lean meat or honey. Kefir "full" weight loss days are ideal for people with a weak will, as well as for people dictated by certain health conditions.
Apple unloading 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, it is not for nothing that it is called "rejuvenating". Apples are cheap and healthy, boost immunity, contain antioxidants, regulate intestinal microflora and promote fat burning. The one-day apple diet is also called a fasting day to lose belly fat. But every coin has two sides. Apples can be swollen, and a solid apple diet is completely anti-inflammatory in digestive tract diseases (gastritis, ulcers, hyperacidity, biliary dyskinesia). In such cases, it is allowed to use cooked apples.
Let's start by describing the simplest version of the apple drop, which requires several kilograms of apples.
The procedure is as follows: 2 kg of green, unsweetened apples are divided into 5-6 doses, or about one every hour.
You can eat fresh or cooked fruits, and you can also combine them. It is better to use sour apples, but it increases the taste.
If it is difficult to hold a single apple, you can try malolactic drops. It is allowed to eat 1. 5 kg of apples and 500 g of low-fat cottage cheese or drink 1. 5 liters of kefir per day.
Buckwheat unloading day
It goes without saying that buckwheat is incredibly healthy, containing trace elements, vitamins and amino acids. In this case, it is important that the grain is rich in dietary fiber, which improves digestion, helps to restore normal functioning and clean the intestines. Buckwheat, like many other grains, is a low-glycemic index food, so it suppresses hunger for a long time.
It is better to prepare the buckwheat a day before. A cup of cereal (about 250 g) is poured into a small pot, poured into boiling water (0. 5 liters), covered with a lid and left overnight. Naturally unsalted, but you can add vegetables as seasoning. In the morning, porridge is divided into 4-5 portions. By the way, it is better to use green buckwheat instead of fried brown. According to experts, all useful substances are stored in it. If the feeling of hunger increases, it is allowed to eat green apples, but it is better to drink water.
Rice unloading day
One of the most effective is the rice fasting day. This is good because it has almost no contraindications. The main problem is the possibility of constipation. Therefore, it is better to avoid rice for those who suffer from hemorrhoids or irregular stools. It is recommended to drink laxative teas after meals and start the next morning with kefir and fresh vegetables. In the intestines, the grain acts as a sorbent, absorbing water and toxins, which are then excreted from the body.
To prepare the right rice porridge, you need 350-400 grams of low-calorie brown rice and 0. 5 liters of water. In advance, the grain should be soaked in water for several hours. The grain is boiled until half cooked. All porridge (up to 1 kg) is divided into portions. Do not forget to drink a lot of liquid, you can drink water, green tea, decoctions of herbs.
Compare popular fasting days
The table shows a sample menu for each of the fasting days 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 of steamed buckwheat + cucumber or tomato | 200 g of 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 of various vegetables | 100 g of steamed buckwheat | 200 g of rice + 50 g of fish or meat |
| 14-00 | The dinner | 2 cucumbers + boiled egg or 100 g of rice porridge | 2 baked apples + fresh cucumber salad with a spoon. oils | 1-2 cups of kefir + 50 g of lean meat | 100 g buckwheat + 50 g meat | 200 g of 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 of buckwheat + apple or ½ grapefruit | 200 g of rice + a glass of juice |
| 20-00 | The dinner | 2 cucumbers + a glass of kefir | 2-3 apples + 100 g of cottage cheese | 1-2 cups of kefir | 100 g of steamed buckwheat | 200 g of rice + 1 glass of kefir |
Coffee on fasting days
Coffee lovers may be interested in the question: is it safe to drink coffee these days, or is it even possible to "caffeinate"? According to nutritionists, only 1-2 glasses of the drink will be beneficial. In this case, the coffee cup should not be equal to the soup bowl. The recommended amount is 90-120 ml. Of course, the coffee should be natural without sugar or cream, but you can add a sweetener or sweetener.
Coffee lovers did not want to limit themselves in any way and came up with their own version of the diet. The menu on fasting days for weight loss is very simple - regular 5-6 cups of coffee. You can also eat fresh fruits. The amount of other fluids should be limited. Many reviews write that after such a day, they lose up to 3 kg. The only downside is that this "weight loss" is a scam. Coffee is a diuretic. Instead of the prescribed 2 liters during the day, he drinks about one liter, and a lot more is released from the body. Just the weight of water lost is basically what the scale shows. But the big problem is that the already stressful situation for the body is exacerbated by the heavy burden on the heart and kidneys.
The bottom line is simple: organizing coffee fasting days is unpleasant and even dangerous, but supplementing with 1-2 cups of natural coffee is beneficial. The key is to drink plenty of fluids.
Useful tips
The tips are compiled from many reviews, but are equally suitable for any type of unloading.
- The days of hunger are much easier if you spend them on your favorite foods (but not on cookies and sweets).
- On fasting days, it is recommended to supplement the diet with decoctions of medicinal herbs. You can use ready-made herbal teas for weight loss. As a rule, they have a complex effect, they have a laxative, astringent, cleansing, appetite reducing, diuretic and choleretic effect.
- Do not try everything at once and combine diet with physical activity in one day. But breathing exercises are the only way.
- If it is difficult to eat five meals a day, you can divide the daily portion into more meals.
- Do not use sugar, salt and spices at all.
Sunbathing for weight loss has mixed results. In the reviews, they write that they lose 2 kg of weight per day. Those interested in this figure should understand that 2 kg of fat is not lost! Excess fluid and toxins and "food waste", partially digested food accumulated on the walls of the intestine, leaves. It is impossible to lose 1 kg of weight per day. At most, 100-200 grams of fat can be removed with the strongest water drain.