Fasting days will not help you lose 10-15 kg a month before summer. They are more suitable for those who need to keep in shape without making special efforts or get back "in line" after the winter. Unloading days for weight loss do not bring as impressive results as we would like, but if you do them regularly and then do not force food, the result will definitely please you.
What are fasting days?
It seems that 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 double-checked. And it consists of:
- After a short hunger strike, a feeling of lightness occurs due to bowel cleansing.
- Stress makes the body tense.
- It helps to overcome the "plateau effect" known to many in pain. That is, it is stagnation during the diet. The weight falls to a certain point, and then stops, not wanting to move. A hunger strike can serve as a mild stress for the body and a kind of catalyst for fat burning processes.
- And of course, we cannot fail to mention the "test of strength" and the development of willpower.
Types and characteristics of food unloading
Unloading days are conditionally divided into two types:
- "hungry"
- "full".
These two options are distinguished by the calorie content of the daily menu and the number of ingredients allowed for use.
The essence and principles of "hungry" days
The simplest and most rigorous option is a day on the water. Unloading in which proteins, fats and easily digestible carbohydrates are excluded is also called a "cleanse". In other cases, in addition to liquid, a product is also 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, it will be easy not to exceed the permissible bar. For example, the calorie content of 100 grams of a regular cucumber is 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
Great!No matter what kind of food you eat, you should drink 2 or more liters of water. The usual still water will be supplemented with green tea or herbal tea.
"Full" unloading: types and rules
A more favorable option. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie situation changes slightly, you cannot exceed the 800 calorie limit. According to the type of products used, the "full" fasting days for weight loss are proteins and carbohydrates.
- Protein unloading is the best option if more restrictive diets cause weakness, dizziness or are not suitable for health reasons. You can eat: lean meat. shellfish, crustaceans and fish; vegetable proteins. If desired, the menu can be varied with low-calorie vegetables. Chinese cabbage, lettuce, cucumber, tomato, greens are successfully combined with proteins. According to the preparation method, it is better to prefer cooking or steaming. During the day, there is no strong feeling of hunger.
- Carb unloading - sounds tempting, but it has nothing to do with sweets. In this case, we are talking about foods rich in slow carbohydrates. Usually it is buckwheat, rice, dried fruits.
When drawing up the menu of a "full" fasting day, it is important to take into account the compatibility of products.
| Product group name | Meat, fish, poultry | Legumes | Vegetable oil | cereals | Get angry | semi sweet | Sweet and dried fruits | Vegetables | Dairy products | Eggs | |
| Fruit | |||||||||||
| Meat, fish, poultry | / | - | - | - | - | - | - | + | - | - | |
| Legumes | - | / | + | 0 | - | - | - | + | - | - | |
| Vegetable oil | - | + | / | + | + | 0 | 0 | + | - | - | |
| cereals | 0 | - | + | / | - | - | - | + | - | - | |
| Get angry | - | - | + | - | / | + | 0 | + | 0 | - | |
| Fruit | semi sweet | - | - | 0 | - | + | / | + | + | + | - |
| Sweet and dried fruits | - | - | 0 | - | 0 | + | / | + | + | - | |
| Vegetables | + | + | + | + | + | + | + | / | + | + | |
| Dairy products | - | - | - | - | 0 | + | + | + | / | - | |
| Eggs | - | - | - | - | - | - | - | + | - | / |
Benefits and contraindications
Fasting days will help in the uneven struggle with extra pounds. They will help you get rid of the weight after a busy holiday, contributing to the gentle cleansing of the intestines from toxins. It is indicated for certain diseases. So, for example, in case of kidney diseases, it is recommended to spend "watermelon" days, heart and blood vessels - "potato", and for joint problems - "cucumber". Only without initiative, after consulting a doctor. Without fail, unloading should be carried out by those who constantly follow various fitness diets, love protein foods, artificial proteins and other "heavy foods".
It is impossible to get rid of patients with diabetes mellitus, pregnant and lactating women. People who are exhausted from a long illness and suffer from diseases of the gastrointestinal tract (only "full" secretions appear after consultation with a gastroenterologist). It is undesirable to arrange unloading during menstruation.
Advice!You should not get carried away with "hungry" unloading, they are carried out no more than once a week, while "full" can be done 2-3 times.
5 unloading rules
In order for the fasting days to bring the expected result, five simple rules must be followed.
Rule 1: comply with the conditions
Most fasting days are based on the principle of a mono-diet, that is, you can eat one product, but you must do it as often as possible. Of course, in small portions. In addition, the selected product should be liked, this will help relieve the already stressful situation for the body. The total energy value of the products must not exceed 800 calories.
Rule 2: choosing the optimal product
Usually, 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 stop at a type of cereal with a low glycemic index (buckwheat, rice, oatmeal). Low-fat meat and lean fish are allowed to unload protein. The most effective are the days of "wet" fasting, when the teeth rest, but you can only drink.
Rule 3: the right day
Many do not pay attention to this moment, but the choice of a day is no less important. Nutritionists advise not to take the legal days off, but to choose Monday. This option is not suitable if the job involves physical work. Unloading is best done every week on the same day.
Rule 4: rest
On the day of unloading, not only the digestive system should rest, but the whole organism as a whole. It is important to exclude any physical activity, especially training. Alcohol is excluded on the day. And for those who have poor alcohol tolerance, in 2 or even 3 days. On the list of recommended activities: a visit to the bath or sauna. Sauna procedures calm the body, help deal with stress, improve lung ventilation and promote the elimination of toxins. Leisurely walks in the park are also featured.
Plenty of time to sleep. Ideally: at least 9 hours. Don't miss the opportunity to relax instead of lunch. Prolonged sleep will strengthen the body, and at the same time it will help to transfer the feeling of hunger more easily.
Rule 5: no contrasts
It is very important to enter the fasting day smoothly, survive it calmly and also exit smoothly.
Smooth entry and exit: why is it important?
Any diet, even one day, is intense stress for the body. At one point, without explaining the reason, they suddenly stopped feeding him. When will it end or will it end at all? Just as suddenly, he finally gets a portion of high-calorie food, and digests it to the max. That's why after long-term diets, the lost pounds come back quickly.
How to start a fasting day
Proper body preparation will help you get the most out of unloading. On the eve of lunch, they refuse heavy food. Dinner is replaced with light salad, fruit, kefir. Before going to bed, it is recommended to do a cleansing enema. You can drink herbal tea, which has a laxative effect, but without fanaticism.
How to complete unloading smoothly
Of course, the next morning you should not start with French fries. It is better to drink 200ml of water on an empty stomach and eat some boiled vegetables or a spoonful of rice and then avoid eating for 2-3 hours. Cereals, vegetables and fruits will help the body to switch to steady work. It is better to give up meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), appetite increases 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 empirically. Judging by the reviews of "users", as well as listening to the opinion of nutritionists, the most noticeable results can be obtained by following the diets described below. You can stop at one type of unloading or change to another. So, we present to your attention the most effective fasting days for weight loss.
Day of unloading on the water
The most difficult and most effective are called "wet" unloading, only if they are performed correctly. Many begin to "unload" the day after the holiday or immediately after the holiday, but nutritionists recommend at least one day before the "X" day to exclude lactic acid, meat, flour dishes and switch to light food. Of course, everything is greasy, fried, salty and smoked. It is better to prepare the water in advance. It can be a non-carbonated mineral or ordinary refined, but not boiled.
Really effective fast days for weight loss are as "strict" as possible. Eliminate food altogether. It is necessary to drink every hour, so that at least 3 liters are taken per day. Due to the fact that the stomach is constantly filled with liquid, there should not be a very bright feeling of hunger. The strictest version of the unloading says that on this day you can not drink tea, coffee or juices, only water.
Advice!It is very difficult, but you have to keep a positive attitude and stay until the end. Of course, listening to prosperity. If weakness, dizziness or other unpleasant symptoms occur, the experiment should be terminated.
You have to be very careful when you get out of the water. The morning after the fast they drink a glass of water and eat some steamed or boiled vegetables. All the next day you can eat only cereals, vegetables and fruits.
Cucumber unloading day
The vegetable, which is 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 product with a negative calorie content (the body spends more on its digestion than it receives) and it is much easier to get enough of them (albeit for a short time) than water.
Those who have not yet met the cucumber diet face to face should know that this vegetable is a powerful diuretic.
So during the day it is better to be near the toilet. An active social life should be postponed, weakness may appear after dinner, especially in the legs. Some have increased stools. Cucumber one-day unloading is indicated for uric acid disposal, obesity, hypertension, gout, arthrosis and atherosclerosis.
For "green" unloading, you will need 1. 5-2 kg of fresh cucumbers. This amount is divided into 5-6 doses. Unlimited drinks. For a change, you can prepare a salad of cucumbers with herbs, which is allowed to be filled with a spoonful of vegetable oil. Salt is of course not allowed. Cucumbers remove excess water and will interfere with this process, but you can add lemon juice to the salad. At noon, the diet is allowed to be supplemented with a boiled egg. Too bad it won't save you from starvation.
Kefir unloading day
Kefir can rival cucumbers in popularity. A lot has been written about the beneficial properties of the product, the most important thing is that it is available all year round, helps normalize pressure, is effective in preventing atherosclerosis and, of course, normalizes the digestive system.
Mono-diet with fat-free kefir will be the most effective. The unloading procedure 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 fed up with the order. For taste, you can crush dill or parsley in it, and for a change, do not 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 too strong, a tablespoon of wheat bran, a sugar-free vegetable or fruit will help kill it.
There are many options for unloading kefir. Kefir is often combined with vegetables, lean meats or honey. "Full" unloading days for weight loss with kefir are ideal for weak-willed people and those dictated by certain health conditions.
Apple unloading day
The apple is a slow-digesting fruit, with few calories. It contains 85% water and the remaining 15% is a valuable storehouse of vitamins and minerals, it is not called "refreshing" for nothing. Apples are economical and healthy, increase immunity, contain antioxidants, regulate intestinal microflora and promote fat burning. One day apple diet is also called fasting day for belly weight loss. But every coin has two sides. Apples can cause bloating, 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 unloading apples, which will require a few kilograms of apples.
The procedure is as follows: 2 kg of green, unsweetened apples are divided into 5-6 portions or eaten one at a time approximately every hour.
You can eat the fruits fresh or cooked, as well as combine them. It is better to use sour apples, but they can increase appetite.
If it is difficult to tolerate only apples, you can try apple milk unloading. It is allowed to eat 1. 5 kg of apples and 500 grams of fat-free cottage cheese or drink 1. 5 liters of kefir.
Buckwheat unloading day
Probably, 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 cereals are rich in dietary fiber, which improves digestion, helps restore normal function and cleans the intestines. Like many other cereals, buckwheat belongs to foods with a low glycemic index, and therefore alleviates the feeling of hunger for a long time.
It is better to prepare for the unloading of buckwheat the day before. A cup of cereal (about 250 g) is poured into a small pot, poured with boiling water (0. 5 liters), covered with a lid and left overnight. Of course without salt, but you can add greens as spices. In the morning, the porridge is divided into 4-5 portions. By the way, it is better to use green buckwheat, not roasted coffee. In it, according to experts, all nutrients are preserved. If the feeling of hunger has worsened, a snack with a green apple is allowed, but it is better to drink water.
Landing day in rice
One of the most effective is the rice fasting day. It is good because it has practically no contraindications. The main problem is the possibility of constipation. Therefore, it is best not to get rid of rice for those who suffer from hemorrhoids or irregular bowel movements. After eating, it is good to drink teas with a laxative effect and start the next morning with kefir and fresh vegetables. In the intestines, the granules act as a sorbent, absorbing water and toxins, which are then removed from the body.
To prepare the right rice porridge, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. Previously, the grains must be soaked in water for several hours. The grains are boiled until half cooked. All the porridge (up to 1 kg) is divided into portions. Be sure to drink plenty of fluids, you can water, green tea, herbal teas.
Comparative review of popular fasting days
The table shows an exemplary menu for each of the fasting days described above ("full" option).
| Unloading day type | 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 grams of rice + a cup of green tea |
| 11-00 | Junk food | 2 cucumbers + green tea or juice | 2-3 apples + 100 grams of any porridge | 200 grams of any vegetables | 100 g of steamed buckwheat | 200 g rice + 50 g fish or meat |
| 14-00 | Dinner | 2 cucumbers + boiled egg or 100 g of rice porridge | 2 apples in the oven + fresh cucumber salad with a spoonful of rast. oil paintings | 1-2 cups of kefir + 50 g of lean meat | 100 g buckwheat + 50 g meat | 200 g rice + 1 fresh carrot |
| 17-00 | Junk food | Cucumber and apple smoothie with lemon juice | 2-3 apples + 1 banana | 1 glass of kefir + banana | 100 g buckwheat + apple or ½ grapefruit | 200 g of rice + a glass of juice |
| 20-00 | 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 are probably interested in the question: is it possible to drink coffee these days or even arrange "coffee landings" at all. According to nutritionists, 1-2 cups of the drink will only benefit. In this case, the coffee cup should not be equal to the soup bowl. The recommended volume is 90-120 ml. Of course, the coffee must 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 fasting day menu for weight loss is extremely simple - 5-6 cups of coffee at regular intervals. You can also eat fresh fruits and vegetables. The amount of other liquid should be limited. Many reviews write that after such a day they lost up to 3 kg. The only shame is that this "weight loss" is misleading. Coffee is a diuretic. During the day, instead of the prescribed 2 liters, about one liter is drunk and much more is excreted from the body. Only the weight of lost water is basically what the scale shows. But the big problem is that an already stressful situation for the body is aggravated by a heavy load on the heart and kidneys.
The conclusion from this is simple: it is undesirable and even dangerous to arrange fasting days for coffee, but it will be useful to supplement the unloading with 1-2 cups of natural coffee. The key is to drink plenty of fluids.
Helpful hints
Tips collected from numerous reviews, but equally suitable for any type of unloading.
- Hunger strike days will be much easier if you spend them on your favorite foods (but not on cookies and sweets).
- On the days of fasting, 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 action, they have a laxative, fat-burning, cleansing, appetite-reducing, diuretic and choleretic effect.
- You don't have to try to do everything at once and combine nutrition with physical activity in one day. But breathing exercises will be just the way.
- If it is difficult to maintain five meals a day, the daily portion can be divided into more meals.
- Avoid sugar, salt and spices completely.
Fast days for weight loss bring different results. In reviews, they often write that they lose up to 2 kg of weight per day. Those who are drawn to this shape should understand that 2 pounds of body fat is not lost! It removes excess fluid with toxins and "food waste", half-digested food that accumulates on the walls of the intestine. It is impossible to lose weight even by 1 kg per day. In the most severe water shedding, you can get rid of a maximum of 100-200 grams of fat.