Diet - days off. How to lose weight on fasting days? What can you eat on a fasting day?

In the article you will find answers to all questions about unloading days: the rules and frequency of their conduct, benefits and harm, results and feedback, options for unloading days.

Thoughts about unloading days often arise after a strong overeating. Usually it is a festive feast, where you can not refrain from trying all sorts of delicacies. Periodic practice of unloading days will help to solve many problems of the body, keep weight in place and even lose a few extra pounds.

Use of fasting days

During a festive meal a person eats more than he needs, thereby overloading the gastrointestinal tract. A plentiful amount of food causes deposits in the body of toxins and toxins, and they in turn litter the cells and prevent the body from functioning normally. It is because of toxins and toxins, as well as problems with the digestive system, many people can not lose weight.

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

IMPORTANT: During the unloading days the body does not break down the fat. Weight loss occurs due to the release of stagnant fluid, slag clusters and other debris.

Rules for unloading days

• Arrange cleaning days not more than 1-2 times a week. Long-term compliance with their meager diet will negatively affect metabolism, the work of the gastrointestinal tract and, as a result, lead only to a set of excess weight.
• The day of unloading is not a hungry day. Eat often and in small portions so as not to feel hunger.
• Drink from 1,5-3 l of ordinary drinking water per day

• Less yourself physically. Exercise and heavy physical work postpone until the days when the energy value of your menu will be above
• Before a fasting day and immediately after it eat moderate, easy food for the stomach. Suitable vegetable cream soups, liquid porridges on the water
• Spend a fasting day in a quiet time, devoid of stressful situations.
• If you are seized with an uncontrollable feeling of hunger, first drink 200 ml of water at room temperature in small sips. If this does not solve the problem, eat a raw fruit or vegetable.
• Get a good night's sleep. Chronic lack of sleep entails the development of a special hormone melatonin, which forces a person to wake up on food in uncontrolled order

IMPORTANT: A psychological attitude is the most important rule of discharge. Set yourself up on a normal day, in which you will have enough tasty food, and do not think about the painful restrictions.

Calendar of unloading days

Specialists recommend to unload more than 1-2 times a week.

There is a "2 to 2" scheme. If it is psychologically difficult for you all day to deny yourself delicacies, start unloading from dinner, for example, 14 hours. Breakfast should be as dense as usual.

After starting the day off from lunch, and finish it with lunch tomorrow. For dinner should be your usual meals. Thus, not a single day will be completely unloaded. Another trick is that a significant part of losing weight will be set aside at night.

Calorie day of the day.

Since low-calorie products are chosen for unloading, the energy value of the unloading menu is significantly reduced compared to the usual one. Women experts recommend focusing on 900-1100 calories. Despite such a low calorie content, you will not starve if you make a proper nutrition plan.

IMPORTANT: Be careful when choosing the type of cleansing day. On the Internet you can meet recommendations to reduce the calorie content to 400 calories, but such a step will be dangerous for your health.

Hungry fasting day

• A hungry day of relief is called a day in which you can not eat either solid or liquid food. The whole diet consists of water alone. Such periodic fasting is very useful for the body and is called therapeutic
• . When you have more experience in this type of discharge, you can increase fasting from 24 to 36 hours, then - up to 2 or more days. The most experienced hungry can survive without food for several weeks.
• . During the day, drink only clean drinking water without gas in a volume of 2.5 liters. If you do not have kidney problems, you can drink up to 4 liters of fluid. Divide this amount into portions and drink at regular intervals
• It is not easy to endure the whole day without food. Try to be distracted from thoughts about food. Experts recommend more walking outdoors, avoiding places where they smell of food or eat, do not load themselves physically. Optimal fasting during the weekend when you do not have to strain yourself with the work of

IMPORTANT: Before you practice a hungry day, try your hand at other types of fasting days: fruit, vegetable, buckwheat, etc.

Easy discharge day

How easy it will be for a fasting day for you depends on your eating habits. It is not easy to endure the whole day without your favorite treats, while eating with buckwheat, which is repugnant to you. In order to unload easily, choose only those products that you really like.

It is psychologically easier to transfer an incomplete menu restriction. For example, a rice unloading day involves eating only rice. But fruity allows you to eat any fruit, except for a few titles. The same applies to unloading on vegetables, soups, fermented milk products.

First Day of Relief

If you do not have experience with unloading activities, carefully prepare for the first day of your purification in your life.

• Eat a light supper the night before. It can be vegetable slicing, stew, salad, fish dish. Avoid fatty meat, eggs, mushrooms and other heavily digestible products.
• Drink eight glasses of plain water the day before discharge. Of course, this must be done not at once but throughout the day.
• It will be useful to drink a dairy product for the night, eat an apple, or make yourself tea from the collection of herbs
• Any unloading day should pass to an empty bowel.
• Eat small meals throughout the day, but often - every 2 hours or even more

IMPORTANT: Listen to your body. If after an unloading day you have increased appetite and you can not control it, then the days of unloading are not for you.

How often do I have a fast-food day?

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

Since the calorie content of a fasting day varies between 800-1100 calories, it is safe to arrange it no more often than once a week. Especially useful will be to hold it immediately after a feast or overeating. Fat is delayed only on the third day after consuming high-calorie food, so after the holiday you will have just a day or two to prevent this process.

Specialists advise to arrange unloading days on weekends. This is due not only to the fact that on the day off you can afford not to load yourself physically, but also because the day of unloading requires more night rest. Increase the duration of sleep up to 10 hours.

How to arrange a diet in 1 day off a week

Unloading days every week will be useful not only for losing weight. In fact, during the unloading process, fat is not split at all. It is rather a way to reboot the body and give rest to the digestive system.

From the body go toxins, slags, stocks of excess fluid. As a consequence, the body and in particular the gastrointestinal tract is much easier to work with. Metabolism is accelerated, and with it the process of losing weight is accelerated, the state of health improves, daily vivacity appears.

To conduct a diet on a 1-off day a week follows the rules described above.

How to arrange a diet in 2 days off a week

A diet with 2 days off a week is called a 5: 2 diet. This is a good way to lose weight for those who can not 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 physicians who have tried the technique on themselves.

The essence of the technique is that 5 days a week you eat absolutely anything you want. The remaining days the energy value of your diet is reduced to 600 calories and turns 2 days into unloading.

There are no product restrictions for 5 normal days or for 2 unloading. That is, if you want to fit 600 calories in 2 cakes and do not eat anything else, you have the right to do so. Caloric content of ordinary days, despite the absence of food prohibitions, should not exceed the 2000 mark for women and 2600 for men.

How to arrange a diet in 3 days off a week

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

IMPORTANT: Be cautious with so many fasting days a week, because with too low an energy value of the menu and the poverty of the diet, tissue degeneration can occur.

How to arrange a diet in 4 fasting days

In the case of a 4-day unloading, you should forget about the hungry cleaning days and pay attention to the "well-fed".

All mono-kits remain on the sidelines, and on the foreground comes a menu, close to proper nutrition. If you want from these products, you can cook delicious and varied dishes. Here is an approximate ration, according to which you must eat for 4 days:

• vegetables, fruits - up to 800 g
• lean bird, cottage cheese - up to 300 g total
• cereal cereal - 250 g
• kefir - 1 glass per night
• water and green tea - in unlimited quantities

IMPORTANT: Strengthen the effect of such detox procedures,as a sauna, massage, contrast shower, bath with soda and salt.

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

Unloading diet for 5 days

For 5 days of unloading diet a chance to lose weight by 2-4 kg. Do not increase this time to avoid health consequences.

As with fasting days, the 5-day cleansing diet is not aimed at splitting adipose tissue, but at cleaning the body of harmful accumulations and excess fluid. The menu is quite rich and balanced on nutrients and vitamins. Such a diet is very simple.

Allowed products:

• lean meat
• low-fat parts of the bird( best breast)
• low-fat fish and medium-fat fish
• oat croup
• all richness of fruits and vegetables, juices and fresh ones
• milk and sour-milk products with low fat
• whole-grain breadand bread from wholemeal
• vegetable oils

Prohibited products:

• fatty meat, poultry, fish
• seafood
• smoked products
• sugar
• any confectionery, sweets, white bread
• tsenoe
• purchased milk yoghurt with additives
• cereals
• pasta
• spirits

Unloading diet for 7 days

7-day cleansing diet completely sblansirovana of nutrients, vitamins and minerals. Gradually adding to the menu offered new useful and natural products, you can make this technique a principle of your diet for a lifetime.

IMPORTANT: The weekly cleansing diet is so healthy that it can be practiced even in early pregnancy and diabetes. Of course, you need to do this only under the strict supervision of a doctor.

1-day diet is recommended to make the hungry. You drink only water, green and herbal tea and thereby give the body a boost to weight loss and cleansing.

Day 2:

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

Day 3:

• breakfast: a portion of naturalyoghurt without additives, a bunch of grapes
• lunch: squash, vegetable salad with vegetable oil
• dinner: salad of bell pepper and cucumber

Day 4:

• breakfast: a portion of natural yoghurt, a fruit to choose from
• lunch: vegetable salad from radish,cabbageduck, a handful of nuts, a bowl of boiled rice, a glass of tomato juice
• dinner: half a grapefruit, a handful of nuts, a cup of tea

Day 5:

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

Day 6:

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

7th day:

• breakfast:oatmeal porridge with pieces of fruit
• lunch: stew toUrine 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 mandatory rest and sleep.

Unloading diet for 10 days will help to thoroughly cleanse the body of toxins and toxins. In addition, the intestines will be cleaned of stagnant stool, therefore the work of the gastrointestinal tract is regulated, and this is the first factor for healthy weight loss.

Sample menu for 1 day:

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

IMPORTANT: Herbal infusions are best prepared from special gathers of herbs that relieve the intestines.

How to arrange a month on fasting 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 every day additionally eat other natural and healthy foods.

Unloading days every other day

After a day, no one is recommended to practice days of unloading. Cleaning sessions a day long are designed to relieve the body, give respite to the gastrointestinal tract, help restore its work. Cleansing of toxins and toxins so often - every other day - is not required, since you simply do not have time to accumulate these very slags and toxins.

Unloading day after overeating

If there is a festive feast in front, it will be right to unload it before and after it - total 2 cleaning days. Such a system will guarantee that delicacies from the celebration will not be laid off in the form of adipose tissue, but without trace will be excreted from the body.

Products for fasting 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 aim at cooking before eating. Dishes that are stored for a day or more lose a significant part of their useful properties.

Milk and sour milk dessert day: kefir, yoghurt, milk, ryazhenka, on curd

IMPORTANT: Milk and dairy products are rich in calcium. As a result of their use, digestion is normalized, sleep improves, and the immune system is strengthened.

For an unloading day on milk or a liquid fermented milk product, you need 1-2 liters of liquid: milk, kefir, ryazhenka, drinking natural yogurt without additives. It should be low-fat beverages. In the case of milk, this product is up to 3%, fermented - 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 the fat( 5-9%).

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

How to arrange a protein-free day: meat, chicken breast, fish, eggs

IMPORTANT: Protein is needed for the body to build and restore tissues, including muscle. Protein is useful in losing weight, as it takes a lot of energy to digest and protein provides a feeling of satiety for a long time.

• The daily amount of meat, poultry or fish for a protein day is up to 400 g
• It should be low-fat varieties cooked with cooking
• Better if you do not use salt at all, so the cleansing effect of a fasting day will manifest itself in full force
• Replace salt with natural soybeansauce, herbs, lemon juice
• Chicken eggs for a day of unloading you need about 400-500 g eggs
• Eggs boil hard or soft, but do not fry with oil or fat

UnloadingDay on porridges: oatmeal, buckwheat, on Perlovka on rice

IMPORTANT: Any porridge boil only the water without the use of salts, oils and other additives.

For an unloading day on cereals, you need 700 grams of porridge welded on water to medium density. This volume is divided into 5-6 equal portions and eat during the day, incidentally using 1.5-2 liters of ordinary water.

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

Vegetables are rich in vitamins and minerals, as well as fiber, which is simply necessary for normal digestion. Vegetable unloading days are one of the simplest, as in one day you can eat as one kind of vegetables, and several. The only exceptions are starchy potatoes and beets, which for cleansing days will not work.

The most efficient deservedly considered is a cucumber unloading day. It cleanses the body not only at the expense of fiber, but also a large amount of liquid. For one such day you can lose up to 3 kg of weight.

Daily menu consists of 1-1.5 kg of any vegetables, which should be divided into 5-6 meals.

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

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

IMPORTANT: Experts recommend choosing the fruits that grow in your latitudes. They are considered the most useful for the body.

Dried fruits are more caloric than fruits, so they will need only 500 grams per day. This may be one type of dried product or a mixture. Dried fruits should be poured with water overnight before the unloading day.

Unloading day on bread

For a cleaning day, bread will be needed only from rye flour. In addition, buy 1 liter of fresh natural kefir. Bread requires half a kilogram. Divide all products into equal parts and consume throughout the day. You can eat bread and yogurt separately, or you can combine them in one meal.

Unloading day on soup

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

All soups on a fasting day are cooked only from vegetables and with a minimum of salt. Meat can not be used. You can use ready-made recipes or experiment from your favorite products.

Unloading day on liquids: on water, on green tea, on mineral water, on juice, on tea with milk.

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

Sweet day off: on honey, on chocolate

For the most desperate sweets that can not live without sweet and day, special sweet days of release are developed.

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

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

For a chocolate day, you need 100 g of bitter chocolate with a cocoa content of 80 or more. This amount is divided 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.

Unloading days: bran

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

IMPORTANT: The daily norm of bran should not exceed 30 g.

For a fasting day, you need 20-30 grams of bran, which must be soaked in 1.5 liters of kefir and eat during the day.

Unloading days for pregnant women

Unloading days for pregnant women acquire particular urgency due to the fact that the female body is undergoing many changes. Periodic unloading will help to get rid of edema, and also will prevent excess weight. Experts advise to hold such events every 7-10 days.

For a pregnant woman, kefir, apple, cottage cheese unloading days are best. Before you practice any of these, consult your doctor.

Malyshev Unloading Days

Elena Malysheva recommends rice and buckwheat fasting 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 fasting day, you must drink 1.5 liters or more of liquid. This includes clean drinking water without gas, green tea without sugar, and herbal infusions. Drink a glass of liquid before eating and as much - an hour after it.

Unloading days for weight loss: results of

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 its metabolism. On average, the plumb line for 1 day off, especially if it is the first, is 0.5-1 kg.

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

Contra-indication of fasting days

Completely contra-indicated discharge days with:

• diabetes
• depletion of long-term illness
• gastrointestinal diseases

For any chronic and acute ailments, it is better to consult a doctor before a discharge day.

Harm of fasting days minuses of unloading days

The harm of fasting days is hidden in imbalance of the ration. As a rule, unloading is a mono-diet - the use of one product. If you observe cleaning days more often 1-2 times a week, you can severely undermine your health.

Unloading days: reviews of

Reviews of unloading days are mostly good. They advise doctors to conduct, and people with obesity prescribe fasting days as an element of therapy. Pleasant unloading makes products that you choose, so experts advise you to stop on your favorite dishes.

Video: Best days off on rice and other

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