Fasting days will not help to lose 10-15 kg in a month before the summer. It is more suitable for those who need to keep themselves in shape without any special effort or to get back "in order" after the winter. Fasting days for weight loss do not give as impressive results as we would like, but if you do them regularly and then do not indulge in food, the effect will certainly please you.
What are fasting days for?
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, there is a feeling of lightness due to bowel cleansing;
- Stress tones the body;
- This helps to eliminate the well-known "plateau effect" of pain. That is, stagnation during the diet. The weight falls to a certain point and then stops, unwilling to budge. Starvation action can act as a kind of catalyst for light stress and fat burning processes for the body.
- And, of course, it is impossible not to mention the "test of strength" and the development of willpower.
Types and features of emptying food
Discharge days are conditionally divided into two types:
- "hungry"
- "saturated".
These two options differ in the caloric content of the daily menu and the number of items allowed for use.
The essence and principles of "hungry" days
The simplest and most serious option is a day on the water. Emptying, in which proteins, fats and easily digestible carbohydrates are removed, is also called "cleansing". In other cases, along with liquid, a product is included in the diet. The maximum daily calorie intake is 500 calories. Given that you can eat low-fat kefir, cucumbers, apples, cabbage or citrus fruits, in general, low-calorie foods, it will be easy not to exceed the permissible limit. For example, the calorie content of 100 grams of an ordinary cucumber is 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
It is important!Regardless of the type of food consumed, it is necessary to drink 2 or more liters of water. Plain still water will be supplemented with green tea or herbal decoction.
"Full" unloading: types and rules
A better choice. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie situation changes a bit, you cannot exceed the 800 calorie limit. According to the type of products used, "full" fasting days for weight loss are protein and carbohydrate.
- If more restrictive diets cause weakness, dizziness, or are not suitable for health reasons, protein depletion is the best option. You can eat: lean meat; shellfish, crustaceans and fish; plant proteins. If you want, the menu can be diversified with low-calorie vegetables. Chinese cabbage, lettuce, cucumber, tomato, greens are successfully combined with proteins. According to the method of preparation, it is better to prefer baking or steaming. There is no strong feeling of hunger during the day.
- Carbohydrate 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, dry fruits.
It is important to take into account the compatibility of products when making a menu for a "full" fasting day.
| Product group name | Meat, fish, poultry | Legumes | Vegetable oil | cereals | Sour | semi sweet | Sweet and dried fruits | Vegetables | Dairy products | 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 products | - | - | - | - | 0 | + | + | + | / | - | |
| Egg | - | - | - | - | - | - | - | + | - | / |
Benefits and contraindications
Fasting days will help in the uneven fight against excess weight. Contributing to the gentle cleansing of the intestines from toxins, they will help to get rid of weight after busy holidays. It is indicated for certain 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. Only without initiative, after consulting a doctor. Undoubtedly, unloading should be carried out by those who constantly adhere to various fitness diets, who love protein foods, artificial proteins and other "heavy foods".
Diabetic patients, pregnant and lactating women cannot be discharged. People who are exhausted from a long illness and suffer from diseases of the gastrointestinal tract ("complete" emptying is indicated only after consulting a gastroenterologist). It is undesirable to organize discharge during menstruation.
Advice!You should not engage in "hungry" emptying, they are carried out no more than once a week, and "full" can be done 2-3 times.
5 discharge rules
In order for fasting days to bring the expected results, five simple rules must be followed.
Rule 1: follow the conditions
Most fasting days are based on the principle of mono-diet, that is, you can eat one product, but you should do it as often as possible. Of course, in small portions. In addition, the selected product should be liked, it will help relieve the already stressful situation for the body. The total energy value of products should not exceed 800 cal.
Rule 2: choosing the optimal product
Usually, emptying is carried out on low-calorie foods with a minimum amount 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 in protein emptying. The most effective are "liquid" fasting days, the teeth rest, but you can only drink.
Rule 3: the right day
Many do not pay attention to this moment, but choosing a day is no less important. Nutritionists recommend choosing Mondays, not legal holidays. If the work involves physical labor, this option is not suitable. Discharge is best arranged on the same day of the week.
Rule 4: rest
On the day of discharge, not only the digestive system, but the whole body as a whole should rest. It is important to exclude any physical activity, especially exercise. Alcohol is excluded during the day. 2 or even 3 days for those with poor alcohol tolerance. In the list of recommended activities: a visit to the bath or sauna. Sauna procedures calm the body, help to cope with stress, improve ventilation of the lungs and promote the removal of toxins. Leisurely walks in the park are also shown.
Too much time to sleep. Ideal: at least 9 hours. Do not miss the opportunity to relax instead of lunch. A long sleep will strengthen the body and at the same time help to transfer the feeling of hunger more easily.
Rule 5: no contrast
It is very important to enter the fasting day smoothly, live it calmly and exit it smoothly.
Easy check-in and check-out: why is it important?
Any diet, even one day, is a strong stress for the body. At one point, they suddenly stopped feeding him without explaining why. When will it end or will it end at all? Like, suddenly, he finally gets a portion of high-calorie food and absorbs it to the maximum. That is why the weight lost after long diets returns quickly.
How to start a fasting day
Proper preparation of the body will help to get the maximum effect from discharge. They refuse heavy meals before dinner. Dinner is replaced by a light salad, fruit, kefir. It is recommended to do a cleansing enema before going to bed. You can drink herbal tea, which has a working effect, but without fanaticism.
How to smoothly complete unloading operations
Of course, you should not 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 refrain from eating for 2-3 hours. Grains, vegetables and fruits will help the body to go to a stable work. It is better to give up meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), appetite increases, food is absorbed to the maximum extent.
The most effective way to discharge
The effectiveness of a certain diet is a relative concept. Each organism is individual, reacts differently to stress, receives and assimilates products. Therefore, the best option for yourself can only be chosen empirically. According to the reviews of "users", the most noticeable results can be obtained by listening to the opinions of nutritionists and following the diets described below. You can stop at one type of discharge or substitute different ones. So, we present to your attention the most effective fasting days for weight loss.
Discharge day
The most difficult and most effective ones are called "liquid" draining, if they are done correctly. Many people start "loosing" the day after the holiday or immediately after the holiday, but nutritionists recommend to exclude lactic acid, meat, flour dishes and switch to light food at least a day before the "X" day. Of course, everything is oily, fried, salted and smoked. It is better to prepare the water in advance. May be still mineral or plain refined, but not boiled.
Really effective fasting days for weight loss are as "hard" as possible. Remove food completely. It is necessary to drink every hour to get at least 3 liters 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 discharge says that on this day you cannot 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 well-being. If weakness, dizziness or other bad symptoms appear, the experiment should be stopped.
Be very careful when getting out of the water. After fasting in the morning, they drink a glass of water and eat steamed or baked vegetables. All the next day you can eat only grains, vegetables and fruits.
The day of unloading cucumbers
The vegetable, which consists of 95% water, is adored by nutritionists, and the cucumber fasting day for weight loss is so popular that it does not need advertising. Cucumber is a negative calorie product (the body spends more on digestion than it takes in), and it is much easier to get enough of them (albeit 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 strong diuretic.
Therefore, it is better to be close to the toilet during the day. It will be necessary to postpone active social life, weakness may appear after dinner, especially in the legs. Some have increased stool. One-day emptying of cucumber is indicated for uric acid diathesis, obesity, hypertension, gout, arthrosis and atherosclerosis.
For "green" discharge, you need 1. 5-2 kg of fresh cucumbers. This amount is divided into 5-6 doses. Drink without restrictions. For a change, you can make a cucumber salad with herbs that are allowed to fill with a spoonful of vegetable oil. Salt, of course, is not allowed. Cucumber removes excess water and will hinder 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.
The day of emptying kefir
Kefir can compete with cucumbers in terms of 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 blood pressure, is effective in preventing atherosclerosis and, of course, normalizes the digestive system.
A mono-diet on fat-free kefir will be most effective. The emptying mode is extremely simple: you need to drink 1-2 glasses of kefir every 2-3 hours. In the middle of the day, the product is tired of the order. You can add dill or parsley to taste, and for a change, don't drink it, but eat it with a spoon. If you want to eat between meals (you definitely want to), you can drink a glass of water. If the feeling of hunger is very strong, a spoonful of wheat bran, sugar-free vegetables or fruit will help to kill it.
There are many options for emptying kefir. Kefir is often combined with vegetables, lean meat or honey. "Full" fasting days for weight loss on kefir are perfect for people with weak willpower and those 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 storehouse of valuable vitamins and minerals, it is not called "rejuvenator" for nothing. Apples are affordable and healthy, boost immunity, contain antioxidants, regulate intestinal microflora and promote fat burning. A one-day apple diet is also called a fasting day to lose weight in the abdominal cavity. But every medal has two sides. Apples can be bloated, 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 several kilograms of apples.
The procedure is as follows: 2 kg of green, unsweetened apples are divided into 5-6 doses or eaten approximately once every hour.
You can eat the fruits fresh or cooked, and you can also combine them. It is better to use sour apples, but it can increase appetite.
If it is difficult to stand on only apples, you can try malolactic discharge. 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 discharge day
You probably don't need to say again that buckwheat is incredibly healthy, contains trace elements, vitamins and amino acids. In this case, it is more important that the grain is rich in dietary fiber, which improves digestion, helps to restore normal activity and cleanse the intestines. Like many other cereals, buckwheat belongs to foods with a low glycemic index and therefore reduces the feeling of hunger for a long time.
It is better to prepare the discharge of buckwheat the day before. A cup of grain (about 250 g) is poured into a small pot, poured with boiling water (0. 5 liters), covered with a lid and left overnight. Naturally without salt, but you can add herbs as a spice. In the morning, porridge is divided into 4-5 portions. By the way, it is better to use green buckwheat, not roasted brown. According to experts, all useful substances are preserved there. If the feeling of hunger is acute, it is allowed to eat a snack with a green apple, but it is better to drink water.
Ejaculation day on rice
One of the most effective days is the rice fasting day. This is good because there are practically no contraindications. The main problem is the possibility of constipation. Therefore, for those who suffer from hemorrhoids or irregular stools, it is better not to empty it on rice. It is recommended to drink teas with a laxative effect after meals, and to start the morning with kefir and fresh vegetables. In the intestines, grain works as a sorbent, absorbs water and toxins, and then is removed from the body.
To prepare the correct rice porridge, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. First, the grain should be soaked in water for several hours. The grains are boiled until half cooked. The whole porridge (up to 1 kg) is divided into portions. Be sure to drink plenty of fluids, you can drink water, green tea, herbal teas.
A comparative overview of popular fasting days
The table shows a sample menu for each of the fasting days described above ("full" option).
| Type of discharge day | cucumber | apple | Kefir | buckwheat | rice | |
| 8-00 | Breakfast | 2 cucumbers + 50 g. 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 any vegetable | 100 g of steamed buckwheat | 200 g of rice + 50 g of fish or meat |
| 14-00 | Supper | 2 cucumbers + boiled eggs or 100 g of rice porridge | 2 baked apples + fresh cucumber salad with a spoonful of rast. oils | 1-2 cups of kefir + 50 g of lean meat | 100 g of buckwheat + 50 g of 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 buckwheat + apple or ½ grapefruit | 200 g of rice + glass of water |
| 20-00 | Supper | 2 cucumbers + a glass of kefir | 2-3 apples + 100 g 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 organize a "coffee dump" at all? According to nutritionists, 1-2 glasses of 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, coffee should be natural without sugar or cream, but you can add a sweetener or skim milk.
Coffee lovers did not want to limit themselves in any way and came up with their own version of the diet. The fasting day menu for weight loss is extremely simple - 5-6 cups of coffee regularly. 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. Unfortunately, this "weight loss" is deceptive. Coffee is a diuretic. Instead of the prescribed 2 liters during the day, about one liter is drunk and more is excreted from the body. Just the weight of water lost is what the scale shows. But the big problem is that the already stressful situation for the body is aggravated by the heavy burden on the heart and kidneys.
The conclusion is simple: it is undesirable and even dangerous to organize coffee fasting days, but it will be useful to supplement the discharge with 1-2 cups of natural coffee. The main thing is to drink plenty of fluids.
Helpful hints
Tips compiled from numerous reviews, but equally suitable for any type of discharge.
- It will be easier if you spend your hunger strike days eating your favorite foods (but not cookies and candy).
- On fasting days, it is recommended to supplement the diet with decoctions of medicinal plants. You can use ready-made herbal teas to lose weight. As a rule, they have a complex effect, they have a laxative, fat-burning, cleansing, appetite-reducing, diuretic and choleretic effect.
- It is not necessary 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, the daily portion can be divided into more meals.
- Avoid sugar, salt and spices completely.
Fasting days for weight loss bring different results. In the reviews, they often write that they lose up to 2 kg of weight per day. Those who pay attention to this figure should understand that it is not 2 kg of body fat that is lost! Excess fluid with toxins and "food residues", half-digested food, leaves accumulated on the walls of the intestine. It is impossible to lose even 1 kg per day. You can get rid of a maximum of 100-200 grams of oil in the hardest water discharge.