Diets are not something that can truly bring your weight back to normal and keep it off. You need to eat right and wisely all the time, and not with dietary bursts. Only a well-thought-out system of rational nutrition will help maintain the desired volumes and good health. However, sometimes the body needs a shake-up or unloading in order to continue to exist calmly on proper nutrition.
A shake-up may be necessary after festive feasts or after an illness with the use of medications, or simply when there is a feeling of heaviness and bulkiness instead of the usual active lightness. Then it would be rational to spend a fasting day (or several such days).
Light days dietary nutrition not only allow, they are also suitable for those who are satisfied with their kilograms and their distribution on the body, but simply want to give the body the opportunity to rest and. Such days are introduced once a month, every two weeks, or one or two days a week.
The psychological mood is very important for a fasting day. There is no need to unload “too much” or because colleagues at work are obsessed with unloading. A day without a positive emotional mood will not be effective. All the benefits of unloading will be “eaten up” by a bad mood. A day without overeating should be a joy - this is half the success. You should feel not like a martyr, but like a beauty flitting around all day. You and your body should wish to give yourself some rest, then the benefits will be maximum.
Who are contraindicated for unloading?
If, after a day without binge eating, you eat twice as much as usual, then the previous abstinence will be useless. A refrigerator slave remains a slave forever. It is necessary to correct and only after that introduce unloading into health-improving practice, otherwise you will get more harm from them than good.
Acute stressful conditions, some chronic diseases at the time of exacerbation, pregnancy and lactation may also be contraindications to unloading.
How often can you spend fasting days?
In order for the fasting day to be psychologically comfortable and with the greatest health benefits, it should be carried out no more than twice a week. It is better to choose your favorite ones from the healthiest foods: you are unlikely to be delighted with the day if you cannot stand sour milk, but unloading on cereals or fruits may suit you. Experiment and choose the most suitable product options for you.
Think ahead of 4 or 5 meals for the whole day and stick to the chosen menu.
When selecting products, chronic diseases and body characteristics should be taken into account.
For example, for many people, apples only stimulate the appetite and can turn a day of mono-diet into torture. In addition, red and sour apples are contraindicated for certain diseases. And sweets and sour cream are prohibited for diseases of the gallbladder and liver. All this must be taken into account when choosing products according to your taste and body capabilities.
The best products for unloading
- Usually carried out fasting days on the:
- kefir;
- apples;
- cottage cheese;
- watermelon;
- cucumbers;
- vegetable soup;
What cannot be used for a fasting mono-diet
Since the body will eat only one product throughout the day, the effectiveness of the day without overeating and the benefits of such physiological rest depend on its quality. Despite the wide list of permitted products, not everything can be consumed on fasting days.
- Prohibited foods include:
- everything fatty, smoked and salted;
- pickled salads, canned food and expired foods;
- sugar, soda, chips and other snacks with preservatives.
How to organize fasting days
- It is better to schedule mono-diet days during busy periods, when thoughts will be far from food.
- It is better to carry out fasting regularly on the same day - then the body will “expect” a day of light nutrition, and such a day will be easier to bear.
- Or it’s better to postpone the session - you shouldn’t burden yourself with physical work.
- But a visit will help detoxify and activate metabolism.
- You cannot interfere with the natural process of unloading - forget about laxatives and diuretics if you do not want to harm yourself.
- For greater efficiency you need to alternate different types fasting days.
- To prevent bile stagnation, it is better to drink a tablespoon of vegetable oil on an empty stomach.
- Drink 2-3 liters of water per day, most of this amount in the morning.
- You can spend a single day, or you can have a combined day, combining several types of products.
Examples of fasting days
On kefir
This is truly the perfect product for decompressing! It contains a symbiosis of beneficial bacteria, yeast, vitamins and acids, has immunostimulating properties, serves as a prevention of cancer, and neutralizes the effects of antibiotics. 
On a kefir day, you can consume kefir alone or in combination with other healthy foods. Kefir produced no more than three days ago is suitable. We stock up on 1.5 liters, divide into 5 servings and drink throughout the day.
On cottage cheese and kefir
You will need low-fat milk, a little honey and five servings of kefir, to which cottage cheese (three spoons each) and honey are added. At lunch, a portion of cottage cheese is mixed with a spoonful of berries (any) and honey.
On rice
This gluten-free grain is an excellent candidate for fasting. Rice improves the condition of hair, nails and skin, restores the nervous system, cleanses joints, improves brain function thanks to lecithin, and stabilizes intestinal functions with polysaccharides.
We take wild (unpolished, unprocessed) rice, fill the grains with cold water in the evening, rinse and cook in the morning. You can eat up to a kilogram of rice porridge per day. In between - water and unsweetened tea.
On buckwheat
Buckwheat generally has a unique composition: it contains vitamins, metals, amino acids and many useful substances that the body cannot do without. Buckwheat is a fairly filling product, and days on buckwheat pass easily. A glass of buckwheat is boiled without salt and eaten throughout the day. You can combine kefir with buckwheat (it will be light laxative effect) or three green apples. 
on apples
Apple day is very gentle on the body and is well suited for those who need to lose weight. The body receives many vitamins, so fat does not accumulate on apple days, and the effect after apple cleansing lasts for a long time. For apple day, take one and a half kilograms of apples, two liters mineral water still and green tea.
On oatmeal
For an oatmeal day, we take whole grains, not ready-made flakes. A glass of cereal is boiled and eaten in 4-5 servings at regular intervals. Tea and water are drunk in between.
On cucumbers
During the season, you should not neglect this useful way of healing. You can take as many as two kilograms of cucumbers, however, you cannot add bread or salt to them. Only greens and water are allowed.
On vegetables and fruits
Two kilograms of different fruits and vegetables will make up the menu for such a day. Plus a liter of freshly squeezed juice, for which additional vegetables and fruits are taken. Everything can be consumed separately and in the form of salads, seasoned with lemon juice, kefir or unrefined oil.
On vegetable soup
One and a half to two liters vegetable soup without harmful additives in the form of cubes and seasoning mixtures. Only vegetables (cabbage should be the main component), natural seasonings and spices. 
On a watermelon
You will need 7 or 8 kilograms of watermelon - and eat it as much as you want. Just watermelon and water all day. Cleans perfectly.
On milk tea
One and a half tablespoons of green tea are brewed for two liters of milk. The resulting decoction – milk tea – is drunk throughout the day. Plus two liters of water.
On the water
A day without food at all gives tremendous rest to all systems of the body. If you think that making do with water during the day is incredible torture, it is better not to consider such a cleanse, leave it to more advanced dieters. But if you normally accept the idea of drinking only water during the day, enter such a day into the system (no more than once a week). Of course, there should be no contraindications to fasting.
What to eat on a fasting day
Of course, a fasting day should not be followed by a “loading” day. Both before and after unloading, you should adhere to a balanced diet. Porridge or vegetable salad will be the best breakfast, portions
should exclude overeating. Immediately after a fasting day, it is recommended to refrain from heavy meat dishes.
So, the benefits of properly conducted fasting days are undeniable. Days without overeating give the body rest, ridding it of unnecessary ballast in the form of toxins and waste, stimulate metabolism, launching a weight loss program, train willpower and reorganize consciousness to new way, provide an opportunity to “reboot” our nutrition system and move to a healthier lifestyle.
Fasting days for weight loss are usually practiced in three cases:
- after a period of abundant gluttony, when the effect of gluttony is physically felt;
- as the final stage of a long-term diet or detox program;
- and finally - as a regular practice of self-control of weight, that is, a kind of prevention of excess weight.
It cannot be said that this or that type of fasting day is more suitable for any one of these goals and less suitable for all the others. Rather, when choosing a method, you should be guided solely by your food preferences - you don’t like kefir, “sit down” on buckwheat, you can’t live a day without vegetables - choose a fasting day on cucumbers, etc.
In addition, you can proceed from the result - if, for example, you need to lose the maximum possible number of kilos gained, then it is better to choose unloading on cucumbers or apples.
However, it is very important to understand that losing weight with the help of a fasting day does not occur due to fat loss, but almost 95% - due to the removal of excess fluid and accumulated “food waste” (decomposition products, toxins, undigested food accumulated in the intestines and etc.).
Fasting day for weight loss on cucumbers – minus 3.5 kg
The popularity of all cucumber diets, as well as the fasting day on cucumbers itself, is based on two unique qualities of this vegetable - firstly, it contains a tiny amount of calories. But what is most valuable for those who want to lose weight is that cucumbers contain tartronic acid, a substance that significantly slows down the process of converting carbohydrates into fats. Considering that you can lose up to 3.5 kg on cucumbers, this type of fasting and detox can be safely called the most effective fasting day.
Peculiarities. A cucumber fasting day is the least in terms of calories, often the daily amount of calories in this regime barely reaches 300. Therefore, it is better if you spend this day at home, without much physical and mental stress.
Advantages and disadvantages. The most obvious and desirable advantage of a fasting day on cucumbers is its high efficiency; in some cases you can lose up to 3.5 kg of excess weight.
Menu for the day. Divide 1.5 kg of fresh strong cucumbers into 5-6 meals. Consume without salt, sauces and spices, but you can add 1-2 tbsp. bran and 2 eggs per day.
Fasting day on apples – minus 3 kg
European microbiologists have proven that frequent consumption of apples increases the growth of a special type of bacteria in the intestines, which prevents the process of rotting and promotes better absorption of food. Accordingly, the formation of so-called “food waste” does not occur, which is a direct prevention of excess weight. And American fellow scientists, in the course of experiments, came to the conclusion that those women who eat 3 apples a day (in addition to their diet) lose weight faster than those who ignore this fruit in their daily diet.
Peculiarities. Many professional nutritionists advise, in addition to fresh fruits, to also consume baked apples as part of an apple fasting day.
Advantages and disadvantages. Apples not only enrich the body with iron and vitamins, but also help reduce the level of “bad” cholesterol. In addition, the flavonoids quercetin and naringin, which are found in abundance in apples, help protect lung cells from the development of malignant tumors. The disadvantages of apple fasting include the ability of apples to stimulate appetite.
Menu for the day. For a fasting day, stock up on 1.5 kg of apples of sour or neutral varieties (but not sweet!).
Throughout the day, use the well-known formula: if you are hungry, eat an apple, and if you don’t want an apple, then you are not hungry. In addition to fruits, you should also drink 1.5 liters per day clean water without gas.
Fasting day on kefir – minus 2 kg
This type of unloading and detox is one of the most popular; every woman has “sat” on kefir for a day or two at least once in her life. The fermented milk product allows you to lose an average of 2 kg of excess weight and normalizes intestinal function (including having a slight laxative effect).
Peculiarities. Since kefir itself is a liquid, during a fasting day on this product it is not necessary to drink the “cherished” and so mandatory 8 glasses of water in every diet. It is quite possible to limit yourself to 0.5 liters of mineral water without gas.
Advantages and disadvantages. Kefir is very useful product, and not only in terms of weight loss, but also health. It normalizes blood pressure, improves intestinal microflora, is a good prevention of caries, and is also often recommended by doctors as a prevention of breast cancer. The disadvantages of a fasting day on kefir include only the laxative properties of this product - it is best not to plan business meetings and long trips on this day.
Menu for the day. Drink 1-1.5 liters of low-fat kefir (no more than 1%) in 5-6 approaches during the day. It happens approximately every 2-3 hours.
Fasting day on buckwheat – minus 1.5 kg
Each grain of buckwheat contains a mass useful vitamins and microelements. So a fasting day on buckwheat is a pleasant exception to the rule that any mono-meal, even one day, is always a terrible imbalance necessary for the body substances. In the case of buckwheat, the imbalance is not so bad.
Peculiarities. The main feature of buckwheat unloading is the method of preparing this product. Under no circumstances should cereals be cooked. Just steam! For example, in the evening you pour one part of buckwheat with two parts of boiling water and leave it to swell until the morning. And no “problems”! For dietary nutrition and fasting days on buckwheat, only whole grains – “kernels” – are suitable.
Advantages and disadvantages. The advantages of a buckwheat fasting day include, first of all, the high benefits of the product itself. In addition, buckwheat for weight loss, being “ slow carbohydrate» saturates perfectly, but does not increase blood sugar levels - that is, you will feel full for a long time. This, by the way, is one of the reasons for the high popularity of buckwheat diets. The disadvantages include perhaps not the most impressive losses in kilograms - more than 1.5 kg per day is unlikely to go away.
Menu for the day. Theoretically, you can eat as much buckwheat as you can fit. But since it should be without salt, butter, milk, sauces and any other seasonings, rest assured, you are unlikely to fit much. It is advisable to eat 1 cup of steamed buckwheat every 2-3 hours. In addition, you need to drink about 2 liters of clean water without gas per day.
You must learn everything about the fasting day if you want to maintain health, cleanse the body, quickly lose weight and become more beautiful. A short diet for 1-2 days is simple and affordable.
Indications for fasting days
Fasting days to cleanse the body
We all eat less than ideally, and as we get older we may start to experience warning signs such as feeling unwell and excess weight. If the body needs cleansing, then it is necessary to give it a rest and help remove harmful substances. Properly organized fasting days help displace excess fluid from tissues. It is cleansing contrast diets that are most popular today, as they predispose to weight loss. Slagged female body negative processes begin. The unpleasant consequences are poor skin condition, intestinal clogging, deterioration of internal organs, early aging and decreased immunity. Cleansing days will help you lose weight, restore beauty and improve performance.
Fasting days after overeating
To correct dietary mistakes that are inevitable during the holidays, have a fasting day the next morning. An abundance of salty, sweet, heavy food has a bad effect on any person. The benefits of a fasting day after the holiday are obvious, but try not to starve or create a significant calorie deficit, so as not to cause hunger pangs. Of course, a fasting day is not identical to a traditional diet in nature and results, but the effect will still be good. Thanks to proper dietary restrictions, you can lose weight and gain a feeling of lightness. After the belly festival, it is enough to hold out for only 2 fasting days and all negative consequences will be minimized. You can also prepare for feasts in advance by spending a couple of fasting days before the holiday.
Fasting days before surgery
Short-term dietary restrictions may be prescribed by your doctor before surgery. The diet can last several days, and perhaps immediately before surgical intervention it will take hours of complete starvation. Proper nutritional preparation for surgery facilitates the work of doctors, heals the body and lays the ground for quick rehabilitation without complications. If you don't sit on special diet before surgery, the condition can worsen, so you need to discuss in detail with your doctor all the features of your diet. The attending physician should describe how to arrange fasting days and clarify which products to use specifically for you. He will also announce a list of prohibited foods. A ban on eating can be imposed in advance. Usually you can eat only 10-12 hours before the intervention, followed by fasting. Not all foods are suitable for the last meal, but only foods approved by the doctor.
Types of fasting days
Diet of contrasting diets
There are well-fed fasting days and the opposite, hungry days. The difference affects the total calorie content and the set of products. A characteristic feature of fasting days is the consumption of large portions of one product, while maintaining a calorie content of up to 800 kcal per day. For a hungry day, low-calorie foods are suitable, for example:
- citruses;
- kefir;
- cabbage;
- cottage cheese;
- apple;
- cucumbers
Usually, during full days, they eat 2-3 foods that are high in calories. Here are examples of a combo menu:
- meat and vegetables;
- meat and legume products;
- meat and fruits;
- meat and eggs;
- meat and fruits;
- meat and dairy products.
Unloading in the style of Elena Malysheva
Proteins for unloading
We take one chicken carcass, boil it without the skin, divide it into 6 servings, eat it all day, and also drink up to 2 liters of water. Chicken is an easy source of protein. Not everyone knows how often to do fasting days so as not to harm their health. A protein fasting day is done 1-2 times a week. This way you can lose up to 5 kilograms of body weight.
Green tea and citruses for relief
Grapefruits have a low glycemic index, are rich in fiber, and perfectly fill the stomach. You can eat 5 medium fruits a day and take 10 cups of natural unsweetened green tea.
Salad brush for unloading
You will need 500 grams of each fiber-rich vegetable - celery, carrots and beets. These are the healthiest vegetables for gut health. The famous brush salad is divided into 8-10 servings. This diet improves intestinal motility and restores beneficial microflora. You will also need up to 2 liters of water per day.
Unloading on buckwheat
A buckwheat fasting day, carried out once every 2 weeks, will help you lose up to 2 kilograms of weight, get rid of excess fluid and cleanse your intestines. In the evening, measure 250 grams of washed buckwheat, pour into 2 glasses hot water. Leave covered for several hours. The next day, divide the entire volume of buckwheat without additives into 5 servings and eat food, observing equal periods of time. At the same time, you can drink low-fat kefir - a maximum of one and a half liters per day, as well as a liter of water.
Unloading on porridge
To give your intestines and stomach a break from heavy foods, you can spend the whole day eating porridge without oil, salt or sugar. You can use absolutely any cereal. For example, oatmeal is optimal. Take 700 grams of coarse flakes and boil in water, divide into 5 servings. Half an hour after each meal of porridge, you can drink water. Fruits and vegetables are not prohibited in small quantities. You can also drink a little herbal infusions, juices, and low-fat kefir. We recommend using corn, wheat, barley, and millet groats as the basis for the porridge.
Curd unloading
To spend the day on cottage cheese, you need to choose the right additives. If the second product is water (2 liters per day) and the introduction of other products is not expected, then we take up to a kilogram of natural cottage cheese per day. When it is decided to use a cottage cheese-meat pair, the ratio will be as follows: 2 liters of water, 250 grams of boiled meat and 500 grams of cottage cheese.
There are other methods of cleansing food with cottage cheese, here are more options: 600 grams of cottage cheese with the addition of bran and a glass of berries, 500 milliliters of milk and 600 grams of cottage cheese, 3 apples and 500 grams of cottage cheese, a kilogram of any raw vegetables without starch and 500 grams of cottage cheese, 500 grams cottage cheese and one and a half tablespoons natural honey, 600 grams of cottage cheese and 60 grams of sour cream, a handful of dried fruits and 600 grams of cottage cheese. In addition to water, unsweetened drinks are welcome. This could be a rosehip decoction.
Rice unloading
A quick rice diet helps relieve swelling. Grains absorb impurities found inside the intestines. Prepare 100 grams of brown, wild or white rice. Boil the product, soaked in water for 4 days, without salt and consume in 3 doses. It is not recommended to eat anything other than rice, although it is not harmful to add soy sauce, fresh herbs, up to 100 grams of fruits and vegetables. Drinks can be any, most importantly unsweetened and non-alcoholic. Water is best. There are only 116 calories in 100 grams of cooked rice.
on rice for cleansing and weight lossApple unloading
You will need 2 kilograms of apples and 2 liters of water per day. It is advisable to divide the entire volume into 6 parts. In addition, drink unsweetened tea.
Unloading on vegetables
The first option is a day on potatoes. For one meal - 300 grams of potatoes without salt. There are 6 techniques in total. We recommend boiling the potatoes in their skins or baking them in the oven. Also on this day you should add up to 400 milliliters of kefir and one and a half liters of water.
Another couple of good vegetables for a fasting day are cucumbers and tomatoes. You can choose only a cucumber, eat one and a half kilograms of cucumbers per day, divided into 5 times, and eat a hard-boiled egg for lunch and dinner. If cucumbers and tomatoes are chosen for a fasting day, then we distribute the diet as follows: divide a kilogram of cucumbers and 500 grams of tomatoes into 6 meals (we prepare salads for vegetable oil), and in the evening we supplement the menu with 100 grams of cottage cheese.
Unloading on fruit
A delicious diet can be built on tangerines. For 1 day you will need up to 500 grams of tangerines and 2.5 liters of water. First drink water, then after a pause of 20 minutes eat fruit. So all day long.
If you take bananas as a basis, then you need to measure one and a half kilograms of them per day. From drinks we choose water, unsweetened tea, compote, juice. You can also eat this set all day: 3 bananas and a glass of milk. In addition, it is good to replace 3 main meals with three bananas, and instead of snacks, drink kefir with cinnamon.
To cleanse yourself and lose weight, try eating persimmons all day. Take persimmon, up to 2 kilograms. When hungry, we eat persimmons, drink unsweetened tea or water, ginger and rosehip drinks.
Protein unloading
Not every person can live without meat. Interestingly, eating meat can also help you lose weight and become more beautiful. We need chicken, boiled, without skin.
Option one: make 3 meals, each of which includes 80 grams of fillet. We drink any time tomato juice or kefir - only 4 glasses per day. Option two: boil one breast and eat it throughout the day, you get about 5 parts. Instead of snacks - water, unsweetened tea or chicken broth.
Ineffective fasting days
Please note that there are known unsuccessful examples of fasting days. It has been noticed that chocolate and nut fasting days, although they can be useful in some cases, are still questionable and are not suitable for everyone. It is better to practice only proven contrast diets.
Fasting days on liquids
Kefir unloading
As you already understood, the main food for the whole day is low-fat fresh kefir (the shelf life of the product is 5 days, fat content - 1%). Just 1.5-2 liters of kefir or bifidokefir. In addition to fermented milk drinks, we drink herbal teas without sugar and water. Honey is allowed.
Unloading on the water
During the water day we drink every hour, in total you need to consume 3-4 liters of purified cold or hot water. It is not forbidden to season the water with lemon.
Milkweed for unloading
You can spend the whole day drinking green tea with milk without sugar. This healthy drink saturates perfectly. We recommend drinking it every hour and a half, maybe with honey. To prepare proper milk tea, you need to bring the milk to a boil, add the tea leaves, and let it brew.
There are many popular methods of losing weight: various diets, nutritional systems, health techniques, physical training complexes, radical approaches. Fasting days are gaining particular popularity; they require restrictions for one day a week, help fight excess weight and cleanse the body. We will teach you how to do the right fasting day with benefits for health and weight loss.
What is a fasting day and what is its benefit?
Carrying out a fasting day involves eating a limited amount of certain foods that are easy for the body. Don't confuse it with fasting. Fasting occurs after 2-3 days of complete lack of food intake, and during the fasting day the diet is limited during the day. Such restrictions have their advantages:
- help in the fight against excess weight, especially during “plateau” periods, when the weight stops coming off at a certain period;
- promote the removal of waste and toxins;
- provide the body with a break from the need to process huge amounts of food every day;
allow you to train willpower.
The choice of product is made based on personal preferences. Their effectiveness is approximately the same. The most difficult thing is to survive the whole day on one liquid or watery vegetables, but unloading on proteins or cereals is much easier. Experts advise using two groups of similar products on the menu for the greatest comfort.
Top 5 best options
The most popular fruits for unloading are fruits, vegetables, fermented milk products and cereals.
Protein day
A protein day is not accompanied by a feeling of hunger and therefore passes more easily. There are many options for such unloading for weight loss:
- You can combine kefir and chicken. From 300 grams of boiled fillet, cut into cubes, a small amount of parsley and a liter of kefir, okroshka is prepared, which you need to eat all day;
- on meat. Daily diet – 400 grams of boiled meat without adding salt;
- on fish - during the day you need to eat 400 grams of boiled low-fat fish.
On buckwheat and kefir
Unloading on kefir is popular after overeating, but eating just kefir all day is difficult. That is why it is better to turn to something simpler, but no less effective option- add buckwheat porridge to your diet. The porridge needs to be prepared in the evening: pour 250 grams of washed cereal with boiling water, cover with a lid. For better steaming, wrap the container in a warm blanket.
You can start in the morning by dividing the porridge into 5 parts and eating it at regular intervals with a glass of kefir (fat content up to 2.5 percent). This diet option cleanses the body well, gives a feeling of lightness, and is easier to tolerate.
Healthy unloading on cottage cheese
Cottage cheese contains a high percentage of protein, which eliminates the feeling of hunger and promotes fat burning. Select for unloading completely skim cheese You can’t, it’s better to choose two percent. During the day you need to eat 400 grams of cottage cheese and 2 apples in 5 meals. For pregnant women, curd day is the most gentle, but it is better to consult a doctor and not take risks.
on apples
Apples contain metabolic stimulants (vitamins C, B-group, E, P, organic acids, carotene, micro- and macroelements). The presence of fiber provides a cleansing effect for the body. To cleanse the body you will need one and a half kilograms of fresh or baked apples. Number of doses - 5. You can supplement the diet with a liter of unsweetened compote (without sugar).
On porridge
The most popular porridges are rice, buckwheat and oatmeal. The risk is not suitable for people suffering from frequent constipation, but buckwheat and oatmeal are quite versatile. Let's consider the features of the diet for cleansing the intestines:
- you need to eat 700 grams per day oatmeal on water (without oil, sugar, salt);
- a glass of boiled buckwheat is divided into 3-4 meals;
- for a rice day, it is better to choose an unpolished product (150 grams per day is enough).
When is the best time to start a fasting diet?
To achieve a positive result from a fasting day, you should prepare for it properly. Great importance has a psychological attitude. The most difficult aspect is not the hunger itself, but the fear of it.
It is better to plan days for unloading in advance. It is advisable that the chosen day does not involve strong physical and psychological stress. Everything should take place in peace - on weekends or during vacation, when it is possible to isolate yourself from most activities. It is better to prepare food the day before, then no sudden troubles can affect your diet.
Opinion of nutritionists and doctors
When observing periods of unloading, it is necessary to follow certain rules so as not to cause harm to the body:
- fanaticism is unnecessary, it will be enough to implement the event once a week;
- physical activity should be avoided on the selected day;
- the amount of food depends on the chosen type of unloading, but on average the volume of vegetables and fruits eaten should not exceed two kilograms;
- do not forget to drink enough water;
- After the end of the day, you should not immediately start eating food in large quantities. It will be too much of a shock for the body.
You must always adhere to certain limits of reason.
Undoubtedly, before introducing fasting days into your life, you should consult a doctor for advice. There is always the possibility of contraindications due to the presence of diseases. In order not to take risks, it is better to avoid such activities during pregnancy and breastfeeding, with diabetes, problems with the functioning of the kidneys and liver.
A one-day diet with regular practice not only helps lose weight, but also improve health. By reducing the load on the organs of the digestive tract, metabolism accelerates, thereby activating the process of removing accumulated toxins from the body.
As a result, the resulting effect can be compared with the most effective diet . The only difference is that you don’t need to put in a lot of effort to achieve your goal.
What can you eat on a fasting day?
Add to list products , which are recommended for fasting days, include various vegetables and grains, unsweetened fruits, fish, meat, eggs, kefir, and low-calorie cereals.
The most effective fasting day
When choosing products, you should be guided only by personal preferences, because in terms of effectiveness, all fasting days are well balanced and bring virtually the same result. The ideal choice is to choose two groups of ingredients of approximately the same properties.
The hardest thing survive the day on vegetables and drinks, but fractional consumption of meat, eggs and cereals is more simple diet. But whatever the choice, it is better to fast during the period of least physical activity, giving preference to foods that you love . For example, the hated oatmeal on a fasting day will only complicate the task, and kefir can cause bloating.
Also, not all diets are created equal. for health . Diabetics, for example, are unlikely to choose fasting on chocolate, and people suffering from liver disease are not advisable to fast with sour cream.
Options for fasting days
All known diets can be divided into several types:
- IN carbohydrate The group includes such unloadings as watermelon, buckwheat, rice, apple. These days, it is necessary to minimize the intake of fats and proteins, giving preference to foods rich in vitamins, fiber, and natural minerals;
- Fat the group includes dairy, sour cream and cream diets;
- Protein – the easiest because it allows the consumption of meat, fish, cottage cheese, kefir;
- Most Popular combined fasting days, when you can take rice and apples, kefir and various fruits, vegetables and berries, salads.
Fasting day on the water
This diet is recognized as the most stringent, because it is permissible to consume only pure still water. The amount of liquid you need to drink ranges from 1.5 to 4 liters. The volume depends on your general health. Those who have problems with withdrawal excess water from the body, they can use the formula - 30 ml per kilogram of weight. If your stomach does not bother you, you can add 1 tsp to a glass. lemon juice.
At one time you should drink no more than 2 glasses in small sips. Frequency: approximately one hour. In the morning after unloading, it is better to replace breakfast with 200 ml of water, adding raw grated carrots to the diet, which will “collect” the remaining toxins. The food chosen for lunch and dinner should also be low-calorie.
Fasting day on eggs
In one chicken egg contains only 100 kilocalories, so the product has gained popularity among many nutritionists. There are a lot of options for egg fasting days.
You can use, for example, the following selection of ingredients:
First breakfast: 2 hard-boiled eggs, ripe grapefruit, coffee;
Lunch: 2 eggs, fresh tomato, tea;
Dinner: in addition to eggs, you can eat a portion of vinaigrette;
Dinner: Only drinks are allowed - water, juices.
On millet porridge
It is perhaps difficult to come up with a simpler method, because to prepare millet unloading it is enough to boil 100 grams. cereals and eat in four doses. Unsweetened drinks - to taste.
On buckwheat and kefir
Kefir-buckwheat “cocktail” acts as a mild laxative, so it is better to carry out such a deload on a day free from travel and business meetings.
Porridge Prepared in the evening, pour 250 gr. cereal with boiling water (2 cups) and wrapping the pan in a towel. In the morning, the finished dish should be divided into 5 daily doses and eaten with half a liter kefir. Water and tea are also allowed.
On oatmeal
Oatmeal soup, which is prepared from 0.5 cups of cereal and 2.5 cups of low-fat milk, is also suitable in this case. Cook the dish for about 20 minutes with a little addition of cinnamon.
On rice
For this purpose, only unpolished and preferably brown grains are selected. In the evening, a glass of cereal should be filled with the same amount cold water and leave overnight.
In the morning, the swollen rice is washed and boiled in half a liter of water until tender.
It is absolutely forbidden to add spices, sugar and salt. Water is a good idea on rice days.
Fasting days for weight loss from Elena Malysheva
The famous TV presenter’s technique involves eating small amounts of food in fractional portions. The options she developed are combined into several groups:
- During the protein diet, you are allowed to eat an average of 5 pieces of boiled skinless chicken during the day and drink 2 liters. water. You will be able to lose about 800 grams per day. weight;
- Vegetable unloading allows you to lose approximately one extra kilos, but it is tougher. We are talking about a salad made from celery, beets and carrots. The finished dish is divided into 6-7 parts. The same 2 liters are drunk as liquid. water;
- On a “grapefruit” day you can enjoy 5 fruits, 2 liters. water and green tea(up to 10 cups). True, such a diet is contraindicated for people taking cholesterol-lowering medications.
Fasting day on chicken breast
When boiling the breast (400 g), it is important to drain the first water after boiling and add fresh water. After the meat is ready, it is divided into 5 daily doses.
Lean chicken can cause constipation, so you should drink plenty of water or choose non-starchy vegetables.
On kefir and cottage cheese
One and a half liters of kefir must be distributed into 5 daily parts. During each dose, 3 tbsp should be added to the milk drink. l. “skinny” cottage cheese.
At lunch, you can diversify the last product with a spoonful of fresh berries or honey.
On kefir and apples
For this diet you will need 1.5 liters. low-fat kefir and about 2 kg of not very sweet varieties of apples. If fresh fruits contraindicated for health reasons, they can be baked. You cannot sweeten the dish, but you are allowed to enjoy a teaspoon of honey.
You need to take the products according to the following scheme:
Breakfast: a glass of kefir;
Dinner: the same amount of drink and a couple of apples;
Afternoon snack: baked and fresh apple, a glass of kefir;
Dinner: kefir and apple;
Before bed, if you have an appetite, use kefir.
On tomato juice
Fresh tomato helps you lose up to 2 kg of weight per day, which is why “tomato” fasting is especially popular. One and a half liters of fresh juice is divided into 5 doses. For variety, you can add a little celery or lemon. For breakfast and lunch, it is acceptable to eat a small piece of bread or a slice of low-fat cheese.
On bananas
You can eat one and a half kilograms of bananas and drink about 2 liters of water per day.
Herbal infusions, tea, and dried fruit compote are also allowed.
Coffee, alcohol and soda are strictly prohibited.
On chocolate
You will need 80 gr. dark chocolate, in which the cocoa content reaches at least 70%. The tile needs to be divided into 5 pieces. It is also advisable to drink one and a half liters of water during the day.
Fasting day during pregnancy
Only a gynecologist can prescribe a diet for a pregnant woman, based on medical indications, and then only after 28 weeks.
In no case should you use long-term fasting, which has become popular on the Internet. It is also important to adhere to the following rules:
- One-day fasting once a week or 10 days is considered acceptable;
- The basis for calculating the calorie content of foods is 1500 kcal per day;
- The selected volume must be divided into portions for four doses;
- On this day you need to drink about 2 liters of water;
- It is best to satisfy severe hunger with kefir or natural yogurt.
For pregnant women in the 2nd trimester
During this period, women must especially carefully monitor their weight and menu, so various diet options become necessary. To reduce the load on the liver, you need to reduce the amount of foods rich in cholesterol. You should also not overuse strawberries and exotic fruits, which provoke allergic reactions. The most acceptable option for unloading is to last a day only on kefir and apples. You can also combine kefir with cottage cheese or eat a kilogram of fruit during the day.
For pregnant women in the 3rd trimester
For unloading during this period, it is best to use the following products:
- Boiled lean fish - hake, pike, pike perch:
- Combined fruit salads with the addition of kefir to the diet;
- Fresh and vegetable stew. Pumpkin, tomatoes, zucchini will do.
Fasting days for weight loss: reviews, results
The number of kilograms that you can get rid of in one day depends on the products chosen for weight loss. For example, you can lose a kilogram on kefir, and 1.5 on buckwheat. The perception of this kind of restrictions also varies:
Alya: Once a week I “sit” on apples and green tea. I manage to lose about a kilogram. The mood is cheerful, the body is unusually light.
Alexander: I tried to spend a day on the water. By evening I could barely stand on my feet: my head was spinning and I was feeling sleepy. I don't experiment anymore.
Alina: I chose kefir unloading for myself. In the morning - oatmeal, and then only this drink. I feel very good. No suffering.
We invite you to watch a video on how to do a fasting day correctly:
