Diet - fasting days. How to lose weight on unloading days? What can be eaten on a fasting day?

In the article you will find answers to all questions about unloading days: the rules and frequency of their holding, benefits and dangers, results and reviews, options for fasting days.

Thoughts about unloading days most often arise after strong overeating. Usually this is a festive feast where it is impossible to resist not to try all kinds of goodies. Periodic practice of unloading days will help solve many problems of the body, maintain weight in place and even lose several extra pounds.

The benefits of fasting days

During the festive meal, a person eats more than he needs, thereby overloading the gastrointestinal tract. A plentiful amount of food becomes the cause of deposits in the body of toxins and slag, and they, in turn, clog cells and prevent the body with normal. It is because of toxins and slag, as well as problems with the digestive system, many people cannot lose weight.

Fasting days are a powerful body cleansing tool. After a solemn dinner, they help not to gain excess fat and remove the decay products of eaten food from the body. And if you practice such days regularly, you can get rid of a couple of extra pounds. Unloading the body returns to the normal functioning of the digestive system, which is an important factor for further weight loss.

Important: during the unloading days, the body does not split fat. Losing weight occurs due to the release of the surface fluid, slag clusters and other garbage.

Rules of unloading days

• Arrange the days of purification no more than 1-2 times a week. Long-term observance of their meager diet will negatively affect metabolism, the work of the gastrointestinal tract and, as a result, will only lead to a set of excess weight
• The day of unloading is not a hungry day. Eat often in small portions so as not to feel hunger
• Drink from 1.5-3 l of ordinary drinking water per day

• Less load yourself physically. Set the training and hard physical work until the days when the energy value of your menu will be higher
• Before the unloading day and immediately after it, eat moderately, light food for the stomach. Suitable vegetable creams, liquid porridge on water
• Spend a fasting day in a calm time, devoid of stressful situations
• If you were seized with an uncontrollable feeling of hunger, first drink 200 ml of water temperature water in small sips. If this did not solve the problem, eat raw fruit or vegetable
• Get out well. Chronic lack of sleep entails the production of a special hormone melatonin, which forces a person to attack the food in an uncontrolled manner

Important: psychological mood is the most important rule of unloading. Turn down on a regular day on which you will be quite tasty food for you, and do not think about painful restrictions.

Unloading calendar

Experts recommend unloading no more than 1-2 times a week.

There is a scheme "from 2 to 2". If it is psychologically difficult for you to deny yourself a treats all day, start unloading with lunch, for example, 14 hours. At the same time, breakfast should be as dense as usual.

Starting a fasting day with lunch, and end it with a dinner tomorrow. There should be your usual dishes for dinner. Thus, not a single day will be completely unloading. Another trick is that a significant part of the weight loss will be allotted for night hours.

Calorie content of the unloading day.

Since low -calorie products are selected for unloading, the energy value of the unloading menu is significantly reduced compared to the usual one. Experts recommend that women focus on 900-1100 calories. Despite such a low calorie content, you will not starve if you draw up a power plan correctly.

Important: be careful when choosing a cleaning day. On the Internet you can find recommendations to reduce calorie content to 400 calories, but such a step will be dangerous for your health.

Hungry fasting day

• A hungry unloading day is called a day on which you can not eat hard or liquid food. The entire diet consists of only water. Such periodic starvation is very useful for the body and are called therapeutic
• When you have more experience in this method of unloading, you can increase starvation from 24 to 36 hours, in the future - up to 2 or more than a day. The most experienced starving are able to withstand without food for several weeks
• Throughout the day, drink only clean drinking water without gas in a volume of 2.5 liters. If you have no kidney problems, you are allowed to drink up to 4 liters of liquid. Divide this amount into portions and drink at equal intervals of time
• It is not easy to withstand the whole day without food. Try to be distracted from thoughts about food. Experts recommend walking in the fresh air more, avoid places where it smells of food or eat, not to load themselves physically. It is optimal to carry out therapeutic starvation on the weekend, when you do not need to strain yourself with work

Important: before practicing a hungry day, try your strength on other types of fasting days: fruit, vegetable, buckwheat, etc.

Easy fasting day

How easy it will be a fasting day for you depends on your food preferences. It is not easy to withstand all day without your favorite treats, eating buckwheat that is disgusting to you. In order for the unloading to pass easily, choose for it only those products that you really like.

Psychologically easier to transfer the incomplete restriction of the menu. For example, a rice fasting day involves power only with rice. But fruit allows you to have any fruits, except for a few items. The same applies to unloading on vegetables, soups, dairy products.

The first fasting day

If you have no experience in unloading events, carefully prepare for the first day of purification in your life.

• On the eve of the evening, eat a light dinner. It can be vegetable slices, stew, salad, fish dish. Avoid fatty meat, eggs, mushrooms and other seriously digested products
• The day before unloading, drink 8 glasses of ordinary water. Of course, this must be done not at a time, but throughout the day
• It will be useful to drink a dairy product at night, eat an apple or cook tea from the collection of cleaning herbs
• Any fasting day should take place on an empty intestine.
• During the day, eat in small portions, but often every 2 hours or even more often

Important: listen to your body. If your appetite increases after the unloading day and you are not able to control it, then the days of unloading are not for you.

How often to arrange fasting days?

Do not confuse cleansing measures with a diet that can last a week, a month or even a year.

Since the calorie content of the unloading day ranges from 800-1100 calories, it is safe to arrange it no more than once a week. It will be especially useful to conduct it immediately after a feast or overeating. Fat is deposited only on the third day after consuming calorie foods, so after the holiday you will just have a day or two to prevent this process.

Experts advise arranging fasting days on weekends. This is due not only to the fact that on the weekend you can afford not to load yourself physically, but also with the fact that the day of unloading requires more night rest. Increase sleep duration to 10 hours.

How to arrange a diet on 1 fasting day a week

Relight days every week will be useful not only for losing weight. In fact, in the process of unloading, fat is not split at all. This is rather a way to restart the body and give rest to the digestive system.

Toxins, toxins, excess fluid reserves come out of the body. As a result of this, the body and in particular the gastrointestinal tract are much easier to work. Metabolism is accelerated, and with it the process of losing weight accelerates, well -being improves, daily vigor appears.

The diet on 1 fasting day a week should be carried out according to the rules described above.

How to arrange a diet of 2 fasting days a week

A diet with 2 unloading days a week is called a 5: 2 diet. This is a good way to lose weight for those who cannot deny themselves sweets and other high -calorie foods.

Important: according to reviews, the 5: 2 scheme helps to lose weight by about 1 kg per month. The results are proved not only by ordinary losing weight, but also by doctors who tested the methodology on themselves.

The essence of the methodology is that 5 days a week you eat absolutely everything you wish. The rest of the days the energy value of your diet is reduced to 600 calories and turns 2 days into unloading.

There are no restrictions on products for 5 ordinary days and 2 fasteners. That is, if you want to fit in 600 calories 2 cakes and do not eat anything else, you have the right to do so. The calorie content of ordinary days, despite the lack of food prohibitions, should not exceed a mark of 2000 for women and 2600 for men.

How to arrange a diet of 3 fasting days a week

To avoid the consequences of frequent unloading days, reduce their calorie content not to 500-800 calories, but at least 1000. 3 days of unloading should not follow in a row. It will be better if you plan cleansing measures every other day.

Important: be careful with so many unloading days a week, since with too low the energy value of the menu and poverty of the diet, tissue dystrophy can occur.

How to arrange a diet in 4 fasting days

In the case of 4-day unloading, you should forget about hungry cleansing days and turn your attention to the "well-fed".

All monodites remain aloof, and a menu close to proper nutrition comes to the fore. If desired, you can cook delicious and various dishes from the listed products. Here is an approximate diet, according to which you should eat for 4 days:

• vegetables, fruits - up to 800 g
• lenten bird, cottage cheese - up to 300 g total
• kripata porridge - 250 g
• kefir - 1 cup at night
• water and green tea - in unlimited quantities

Important: such detox processes as a sauna, massage, contrast shower, baths with soda and salt will enhance the effect.

Remember that a 4-day fasting diet is not intended for frequent repetition and acts as a one-time event for emergency weight loss.

Fixing diet for 5 days

For 5 days of the unloading diet, a chance to lose 2-4 kg. Do not increase this period in order to avoid health consequences.

Like fasting days, a 5-day cleaning diet is not aimed at splitting adipose tissue, but at cleaning the body from harmful accumulations and excess fluid. The menu is quite rich and is balanced in nutrients and vitamins. Such a diet is transferred quite simply.

Profitable products:

• lean meat
• low -fat parts of the bird (best breast)
• low -fat fish and medium -fat fish
• oat groats
• all the wealth of vegetables and fruits, juices and freesh from them
• dairy and dairy products with low fat content
• whole -grain bread and bread made of coarse flour
• vegetable oils

Forbidden products:

• fatty meat, poultry, fish
• seafood
• smoked meats
• sugar
• any confectionery, sweets, white bread
• whole milk
• purchased yogurts with additives
• groups
• pasta
• alcoholic drinks

Hard diet for 7 days

The 7-day cleansing diet is fully embedded in nutrients, vitamins and minerals. Gradually adding new beneficial and natural products to the proposed menu, you can make this methodology the principle of your diet for life.

Important: a cleaning diet for a week is so good for health that it can be practiced even in the early stages of pregnancy and in diabetes. Of course, you need to do this only under the strict supervision of a doctor.

The 1st day of the diet is recommended to be made hungry. You use only water, green and herbal tea and thereby give an impetus to the body to lose weight and purification.

2nd day:

• breakfast: a portion of natural yogurt, a couple of green apples
• lunch: fruit salad with vegetable oil, a cup of herbal tea
• dinner: half a grapefruit, a handful of raw sunflower seeds

3rd day:

• breakfast: a portion of natural yogurt without additives, grape bunch
• lunch: zucchini casserole, vegetable vegetable vegetable oil
• dinner: Bulgarian pepper and cucumber salad

4th day:

• breakfast: a portion of natural yogurt, fruit to choose from
• lunch: vegetable salad of radishes, cabbage, radishes, a handful of nuts, a dive of boiled rice, a glass of juice from tomatoes
• dinner: half grapefruit, handful of nuts, cup of tea

5th day:

• breakfast: a portion of natural yogurt, pair of oranges
• lunch: 3 cooked potatoes, fruit salad
• dinner: apple, portion of cottage cheese, compote

6th day:

• breakfast: a portion of natural yogurt, pair of pineapple lobules
• lunch: cereals with honey, fruit to choose from
• dinner: a handful of nuts and dried apricots

7th day:

• breakfast: oat porridge with pieces of fruit
• lunch: stew chicken meat with prunes, vegetable salad
• dinner: 2 fruits to choose from, 2 tsp honey

How to arrange a diet in 10 fasting days

Important: a 10-day cleansing diet requires a mandatory full rest and sleep.

The unloading diet for 10 days will help to carefully cleanse the body of toxins and toxins. In addition, the intestines will be cleaned from stagnant feces, as a result of which the work of the gastrointestinal tract will be adjusted, and this is the first factor for healthy weight loss.

Approximate menu for 1 day:

• breakfast: natural yogurt, fruit and berries with vegetable oil or in its own juice, herbal infusion
• snack: a handful of nuts (best mixture)
• lunch: baked low -fat fish fillets, baked vegetables, green vegetables with vegetable oil
• afternoon snack: herbal infusion, a couple of fruits to choose from
• dinner: warm vinaigrette, a portion of natural yogurt

Important: herbal infusions are best prepared from special collections of herbs that lay intestines.

How to arrange a month on unloading days

To arrange a cleansing diet for a whole month, take as a basis the menu of any short-term (5-, 7-, 10-day) diet and each day additionally eat other natural and useful products.

Subject days every other day

After a day, no specialist recommends practicing fasting days. Cleaning sessions per day are aimed at unloading the body, to give a break in the gastrointestinal tract, to help restore its work. Cleansing of toxins and slag so often - every other day - is not required, since you simply will not have time to accumulate these same slags and toxins.

Fasting day after overeating

If the festive feast is ahead, it will be correct to unload before it and after it - a total of 2 cleansing days. Such a system will be a guarantee that the treats from the celebration will not be delayed in the form of adipose tissue, but will be removed from the body without a trace.

Races for unloading days

Needless to say, only natural and fresh products can become the basis for proper weight loss. If you plan to cook dishes from the allowed products, then you will aim at cooking before eating itself. Dishes stored during the day and more lose a significant part of their useful properties.

Dairy and fermented milk unloading day: kefir, on yogurt, on milk, on a fermented, on cottage cheese

Important: dairy and dairy products are rich in calcium. Due to their use, digestion is normalized, sleep improves, the immune system is enhanced.

For an unloading day in milk or liquid sour-milk product, you will need 1-2 liters of liquid: milk, kefir, fermented baked milk, drinking natural yogurt without additives. It should be low fat drinks. In the case of milk, this is up to 3%, ash - up to 5%, kefir - up to 1.5%, yogurt - up to 2%.

If you choose cottage cheese for unloading, you will need 1 kg of low-fat product (0-3%) or half as much fat (5-9%).

Divide any product into equal parts and use every 2 hours. Also drink from 1.5 liters of clean drinking water or herbal infusions.

How to arrange a protein fasting day: meat, on chicken breast, on fish, on eggs

Important: protein is necessary for the body to build and restore tissues, including muscle. Protein is useful when losing weight, since a lot of energy is spent on its assimilation and the protein provides a feeling of satiety for a long time.

• The daily amount of meat, poultry or fish for protein days is up to 400 g
• It should be low -fat varieties prepared with cooking
• It is better if you do not use salt at all, so the cleansing effect of the unloading day will appear at full force
• Replace salt with natural soy sauce, herbs, lemon juice
• Chicken eggs per day of unloading you will need about 400-500 g of eggs
• Boil the eggs hard or soft, but in no case do not fry using oil or fat

A fasting day on cereals: oatmeal, buckwheat, on pearl barley, in rice

Important: cook any porridge only on water and without the use of salt, oil and other additives.

For an unloading day on cereals, you will need 700 g of porridge cooked on the water to medium density. Divide this volume into 5-6 equal portions and eat during the day, simultaneously using 1.5-2 liters of ordinary water.

Vegetable fasting days: cucumber, on cabbage, on potatoes, sauerkraut, on carrots, on beets, on pumpkin, tomato

Vegetables are rich in vitamins and minerals, as well as fiber, which is simply necessary for normal digestion. Vegetable fasting days are one of the simplest, since one day you can eat both type of vegetables and several. The exception is only starchy potatoes and beets, which are not suitable for cleansing days.

The most effective is a cucumber unloading day. It cleanses the body not only due to fiber, but also a large amount of liquid. In one such day you can lose up to 3 kg of weight.

The daily menu compose from 1-1.5 kg of any vegetables, which should be divided into 5-6 meals.

Fruit fasting day: on oranges, on watermelon, on bananas, on grapefruit, apples on lemon, tangerines, on dried fruits

For a fruit day, you can choose one favorite fruit in a volume of up to 2 kg and use it equal portions all day. Such a sweet menu is easily tolerated psychologically.

Important: experts recommend choosing those fruits that grow in your latitudes. They are considered the most useful for the body.

Dry fruits are more high -calorie than fruits, so only 500 g. It can be one type of dried product or a mixture per day. Dry fruits should be poured with water for the night before the fasting day.

Loading day on bread

For a cleansing day, bread will only be made of rye flour. In addition to it, buy 1 l of fresh natural kefir. Bread will take half a kilogram. Divide all products into equal parts and use throughout the day. You can eat bread and kefir separately, or you can combine them in one meal.

Unloading day on a soup

Such a fasting day is suitable for true lovers of soup. However, some experts are against such unloading, as the ingredients of many soups consider incompatible, and cooking - a process that deprives the vegetables of the lion's share of their beneficial properties.

All soups on a fasting day are cooked only from vegetables and a minimum of salt. The meat is strictly impossible. You can use ready -made recipes or experiment from your favorite products.

A fasting day on liquids: on water, on green tea, on mineral water, on juice, on tea with milk

The unloading day on liquids is similar to one -day medical starvation, which was discussed above. This is a rather complicated session in which you only need to drink water, tea, juice and other liquids in a volume of 1.5-4 liters for a whole day. Before practicing such unloading, be sure to try yourself in other types of cleansing days.

Sweet fasting day: on honey, on chocolate

For the most desperate sweet tooths who cannot live without sweet and day, special sweet fasting days have been developed.

For a honey unloading day, you will need 5 cups of natural green tea, with each of which you eat 2 tsp. honey. For dinner, plan 1 tsp. honey, total of 5 meals - 9 tsp. honey.

Important: to reduce the feeling of hunger, add a little milk to tea.

For a chocolate day, you will need 100 g of bitter chocolate with a percentage of cocoa 80 and above. Divide this amount into 5 equal parts and eat during the day. In addition to water, on this day it is allowed to drink tea and coffee with a small amount of milk.

Railing days: bran

Sharbi is a useful product for losing weight and cleansing the body. They swell in the stomach, creating a feeling of satiety, which makes them indispensable for losing weight.

Important: the daily norm of bran should not exceed 30 g.

For an unloading day, you will need 20-30 g of bran, which must be soaked in 1.5 liters of kefir and eat during the day.

Railing days for pregnant women

Relight days for pregnant women are of particular relevance due to the fact that the female body undergoes many changes. Periodic unloading will help get rid of edema, and also become a prevention of excess weight. Experts advise holding such events every 7-10 days.

For a pregnant woman, kefir, apple, cottage cheese fasting days is best suited. Before practicing any of them, consult your doctor.

Malyshev's fasting days

Elena Malysheva recommends rice and buckwheat days. The energy value of the menu, in her opinion, should not exceed 800 calories.

How to drink water on a fasting day?

During the unloading day, it is necessary to drink 1.5 liters or more fluid. This includes pure drinking water without gas, green tea without sugar, as well as herbal infusions. Drink a glass of liquid before eating and the same amount - an hour after it.

Lighting days for weight loss: Results

The results of fasting days are very individual. First of all, they depend on the initial weight of the losing weight and the speed of his metabolism. On average, a plumb line per 1 fasting day, especially if it is the first, is 0.5-1 kg.

Also, the efficiency of unloading directly depends on the products that you use. For example, cucumbers promise a loss of 3.5 kg of weight, apples - 3 kg, kefir - 2 kg, buckwheat - 1 kg, etc.

Contraindications of unloading days

The fasting days are completely contraindicated in:

• diabetes
• exhaustion by a long disease
• gastrointestinal diseases

With any chronic and sharp ailments, it is better to consult a doctor in front of an unloading day.

Damage to unloading days minuses of fasting days

The harm of unloading days is lurking in the unbalanced diet. As a rule, unloading is a mono -diet - the use of one product. If you observe cleansing days more than 1-2 times a week, you can seriously undermine health.

Farting days: reviews

Reviews about unloading days are mostly good. They are advised to conduct doctors, and people with obesity prescribe fasting days as an element of therapy. The products that you choose are made pleasant unloading, so experts advise you to dwell on your favorite dishes.

Video: The best fasting days on rice and other products