Do fasting days help with weight loss and how does it work?

Fasting days will not help you lose 10-15 kg per month before summer. They are more suitable for those who need to stay in shape without any special effort 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 skip the food, the effect will certainly please.

What are fasting days for?

It would seem, what can happen after a one-day fast, 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 appears due to bowel cleansing;
• Stress keeps the body in tone;
• It helps to overcome the well-known "plateau effect" that many suffer from. In other words, it is stagnation during the diet. The weight drops to a certain point and then stops, not wanting to move. A hunger strike can act as a mild stress for the body and a kind of catalyst for fat burning processes.
• And, of course, it is impossible not to mention the "test of strength" and the development of willpower.

Types and features of unloading food

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 components allowed to be used.

The essence and principles of "hungry" days

The simplest and most scrupulous option is a day on the water. The unloading process, in which proteins, fats and easily digestible carbohydrates are excluded, is also called "cleansing". In other cases, in addition to liquid, a product is included in the diet. The maximum daily calorie content is 500 calories. Considering that you can eat low-fat kefir, cucumbers, apples, cabbage or citrus fruits in general, low-calorie foods, it will be easy not to exceed the allowable bar. For example, the calorie content of 100 grams of regular cucumber is 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.

Important!Regardless of the type of food consumed, you should drink 2 liters or more of water. It will be supplemented with ordinary non-carbonated water, green tea or herbal decoction.

"Full" unloading: types and rules

A more benign option. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie status changes slightly, you cannot exceed the 800 calorie limit. According to the type of products used, "full" fasting days for weight loss are protein and carbohydrates.

• Protein dumping is the best option if more restrictive diets cause fatigue, dizziness, or are unsuitable for health reasons. You can eat: lean meat; shellfish, crustaceans and fish; vegetable proteins. If desired, the menu can be diversified with low-calorie vegetables. Chinese cabbage, lettuce, cucumbers, tomatoes, greens are successfully combined with proteins. According to the method of preparation, it is better to give preference to baking or steaming. During the day, there is no strong feeling of hunger.
• Carb dumping - sounds tempting but has nothing to do with desserts. In this case, we are talking about foods rich in slow carbohydrates. Usually it is buckwheat, rice, dried fruits.

When compiling the menu for a "full" fasting day, it is important to consider the compatibility of products.

Product group name		Meat, fish, poultry	legumes	vegetable oil	cereals	Sour	semi sweet	Sweet and dried fruits	vegetables	Dairy products	Eggs
							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	+	+	+	/	-
Eggs		-	-	-	-	-	-	-	+	-	/

Benefits and contraindications

Fasting days will help in the fight against uneven weight. They will help get rid of heaviness after intense holidays and contribute 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 use "watermelon" days, heart and blood vessels - "potato", and for joint problems - "cucumber". Without taking the initiative only after consulting a doctor. Uninterruptedly, unloading should be done by those who constantly follow various fitness diets, are fond of protein foods, artificial proteins and other "heavy foods. "

It is impossible to unload 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" discharges are shown after consulting a gastroenterologist). It is undesirable to organize discharge during menstruation.

Recommendation!You should not get carried away by emptying "hungry", it can be done no more than once a week, if "full" it can be done 2-3 times.

5 unloading rules

In order for fasting days to bring the expected result, five simple rules must be followed.

Rule 1: abide by the conditions

Most fasting days are based on the mono-diet principle, that is, you can eat one product, but you need to do this as often as possible. Naturally, in small portions. Also, the chosen product should be appreciated, this will help alleviate the already stressful situation for the body. The total energy value of the products should not exceed 800 cal.

Rule 2: choosing the most suitable 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 one type of cereal with a low glycemic index (buckwheat, rice, oatmeal). Low-fat meat and lean fish are allowed in protein dumping. The most effective are "liquid" fasting days, when the teeth are at rest, but you can just drink.

Rule 3: right day

Many do not attach importance to this moment, but choosing a day is no less important. Nutritionists recommend not taking your legal days, but choosing Monday. This option is not suitable if the job involves physical labor. Unloading is best set on the same day of the week.

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 daily. And within 2 or even 3 days for those with a weak tolerance to alcohol. In the list of recommended activities: a visit to the hammam or sauna. Sauna procedures calm the body, help cope with stress, improve lung ventilation and promote the elimination of toxins. Slow walks in the park are also shown.

There is plenty of time to sleep. Ideally: at least 9 hours. Do not miss the opportunity to rest instead of lunch. Long-term sleep will strengthen the body and also help transfer the feeling of hunger more easily.

Rule 5: no contrast

It is very important to enter the fasting day without any problems, to survive calmly and at the same time to exit smoothly.

Seamless entry and exit: why is it important?

Any diet, even a diary, 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 never end? Suddenly, he finally takes a serving of high-calorie food and assimilates it to the maximum. For this reason, the weight lost after long diets returns quickly.

How to start a fasting day

Proper preparation of the body will help to achieve the maximum effect from unloading. On the eve of lunch they refuse heavy food. 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 with a laxative effect without fanaticism.

How to complete unloading without problems

Naturally, you shouldn't start the next morning with french fries. It is better to drink 200 ml of water on an empty stomach and eat some boiled vegetables or a spoonful of rice, and then refrain from eating for 2-3 hours. Cereals, vegetables and fruits will help the body switch to stable work. It is better to abandon meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), appetite increases and food is absorbed at the maximum level.

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 the "users", the most noticeable results can be achieved by adhering to the diets described below, as well as listening to the opinions of nutritionists. You can stop at one type of drain or replace different ones. Therefore, we bring to your attention the most effective fasting days for weight loss.

unloading day on water

The most difficult and most effective is called "fluid" draining, only if done correctly. Many begin to "unload" the day after the feast or immediately after the holidays, but nutritionists recommend at least one day before the "X" day to exclude lactic acid, meat, flour dishes and switch to light foods. Naturally, everything is oily, fried, salty and smoked. It is better to prepare the water in advance. It can be non-carbonated mineral or ordinary purified, but not boiled.

Really effective fasting days for weight loss are as "strict" as possible. Eliminate food completely. It is necessary to drink every hour so that at least 3 liters per day are obtained. 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 emptying says that on this day you can not drink tea, coffee or juices, but only water.

Recommendation!It is very difficult, but you need to have a positive attitude and stick to it until the end. Of course, listening to the good. If weakness, dizziness, or other adverse symptoms occur, the experiment should be terminated.

You have to be very careful when getting out of the water. In the morning, after fasting, they drink a glass of water and eat some steamed or boiled vegetables. The next day you can only eat cereals, vegetables and fruits.

Cucumber unloading day

The vegetable, which is 95% water, is highly appreciated 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 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 met the face-to-face cucumber diet should know that this vegetable is a powerful diuretic.

Therefore, it is better to be close to the toilet during the day. An active social life will have to be postponed, weakness may appear after dinner, especially in the legs. Feces increased in some. One-day cucumber unloading is indicated for uric acid diathesis, 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. Drink without restriction. For a change, you can prepare a cucumber salad with herbs, which is allowed to be filled with a spoonful of vegetable oil. Salt, of course, is not allowed. Cucumbers absorb excess water and interfere with this process, but you can add lemon juice to the salad. At lunch, it is allowed to add boiled eggs to the diet. It's a pity that it won't be able to save you from starvation.

Kefir unloading day

Kefir can compete with cucumbers in popularity. Much has been written about the beneficial properties of the product, the most important thing is that it is available all year round, helps to normalize pressure, is effective in the prevention of atherosclerosis and, of course, normalizes the digestive system.

The mono-diet on fat-free kefir will be most effective. The unloading 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 got tired of ordering. You can crumble dill or parsley into it to taste, and for a change, don't drink it, eat it with a spoon. If you want to eat between meals (if you absolutely want to), you can drink a glass of water. And if the feeling of hunger is too strong, then a tablespoon of wheat bran, a vegetable or fruit without sugar will help kill it.

There are many options for draining kefir. Kefir is often combined with vegetables, lean meat or honey. "Full" unloading days for weight loss on kefir are perfect for weak-willed people and those dictated by certain health conditions.

apple dump day

Apple is a slow-digesting, low-calorie fruit. 85% contains water and the remaining 15% is a valuable storehouse of vitamins and minerals, it's not for nothing that it's called "rejuvenating". Apples are economical and healthy, increase immunity, contain antioxidants, regulate intestinal microflora and support fat burning. The one-day apple diet is also called a fasting day for weight loss in the abdominal area. But every medal has two sides. Apples can swell, and a strict apple diet is strictly 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 the apple unloading process, 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 one at a time, approximately every hour.

You can eat the fruits fresh or cooked, you can combine them. It is better to use sour apples, but they can increase appetite.

If keeping apples alone is difficult, you can try malolactic draining. It is permissible to eat 1. 5 kg of apples and 500 g of fat-free cottage cheese or drink 1. 5 liters of kefir per day.

Unloading day in buckwheat

You should probably not say that buckwheat is incredibly healthy, it contains trace elements, vitamins and amino acids. In this case, it is more important that the cereal is rich in dietary fiber, which improves digestion, helps restore normal functioning and cleanse the intestines. Like many other cereals, buckwheat belongs to foods with a low glycemic index, and therefore calms the feeling of hunger for a long time.

It is better to prepare for unloading buckwheat the day before. A glass of cereal (about 250 g) is poured into a small saucepan, poured with boiling water (0. 5 liters), covered with a lid and left overnight. Naturally unsalted, but you can add greens as a seasoning. In the morning, the porridge is divided into 4-5 servings. By the way, it is better to use not roasted brown, but green buckwheat. According to experts, all nutrients are preserved in it. If the feeling of hunger is exacerbated, it is permissible to snack with a green apple, but it is better to drink water.

Unloading day on rice

One of the most effective is the rice fasting day. Good because it has practically no contraindications. The main problem is the possibility of constipation. Therefore, for those who suffer from hemorrhoids or irregular stool, it is better not to drain rice. It is recommended to drink teas with a laxative effect after a meal, and to start the next morning with kefir and fresh vegetables. Grains work as a sorbent in the intestines, absorbing water and toxins that are then excreted from the body.

To prepare the right porridge, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. Previously, the grain must be soaked in water for several hours. Grains are boiled until half cooked. All porridge (up to 1 kg) is distributed in portions. Be sure to drink plenty of fluids, you can water, green tea, herbal decoction.

Comparative review of popular fasting days

The table shows a sample menu for each of the fasting days described above (the "full" option).

Type of discharge day		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 steamed buckwheat + cucumber or tomato	200 g rice + a cup of green tea
11-00	Junk food	2 cucumbers + green tea or juice	2-3 apples + 100 g of any porridge	200 g of any vegetable	100 g steamed buckwheat	200 g rice + 50 g fish or meat
14-00	Dinner	2 cucumbers + boiled egg or 100 g of rice porridge	Fresh cucumber salad with 2 baked apples + a spoonful of rast. oils	1-2 cups of kefir + 50 g 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 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 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 a "coffee dump"? 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. Naturally, the 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 somehow and came up with their own dietary version. 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 fluid should be limited. Many reviews write that after such a day they lost up to 3 kg. The only pity is that this "weight loss" is deceiving. Coffee is diuretic. During the day, instead of the prescribed 2 liters, about one liter is drunk, and much more is excreted from the body. Just the weight of the lost water is basically what the scales show. But the big problem is that an already stressful situation for the body is made worse by the heavy load on the heart and kidneys.

The conclusion from this is simple: it is undesirable and even dangerous to arrange coffee fasting days, but it will be useful to supplement the emptying process with 1-2 cups of natural coffee. The important thing is to drink plenty of fluids.

Helpful hints

Tips compiled 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 fasting days, it is recommended to supplement the diet with decoctions of herbs. You can use ready-made herbal teas to lose weight. As a rule, they have a complex effect, have a laxative, fat-burning, cleansing, appetite-suppressing, diuretic and choleretic effect.
• You do not need to try to do everything at once and combine diet and physical activity in one day. But breathing exercises will only be the way.
• If eating five meals a day is difficult, the daily serving can be divided into more meals.
• Completely avoid sugar, salt and spices.

Unloading days for weight loss bring different results. In the reviews, they often write that they lost up to 2 kg of weight per day. Those who are interested in this figure should understand that 2 kg of body fat is not lost! Excess fluid with toxins and "food residues" leaves semi-digested food that accumulates on the intestinal walls. It is not possible to lose even 1 kg of weight per day. You can get rid of maximum 100-200 grams of oil in the strictest water discharge.