Unloading day - we lose weight by the rules

Ask your friends and acquaintances the question what is a day off and you will hear a lot of answers, in most cases far from the truth. And imagine that this is not only theoretical reasoning, but the ubiquitous practice applied by our women. In pursuit of a slender figure, we are ready for any restrictions in food, without hesitation, but whether the expected effect will be proportionate to the damage to health. And all that and it is necessary - to unload correctly, balanced, with an understanding of the processes that occur on this day in our body.

What is the meaning of this term nutritionists?

More than 80 years ago, one of the founders of Russian dietetics, therapist M. Pevzner developed a diet for obese people. One of its elements were unloading days called to "shake" the body and give a push to a more dynamic weight loss. Since then, the essence of the concept has changed little.

First of all, nutritionists emphasize that effective unloading is not fasting, but a low-calorie diet based on protein foods and complex carbohydrates. Taboo - fatty foods and foods containing simple carbohydrates - sugar, sweets, chocolate, honey, flour. Gentle mode excludes the ingestion of any food with preservatives. Food on this day can be as monotonous, consisting of one product, and balanced, but easy.

Unloading days on one product have a more pronounced effect for weight loss. This is due to the fact that getting few calories, the body begins to burn fat stores. But contrary to popular opinion, it can lose no more than 200-300 g per day, all the remaining "kilograms" - water, slag, "food rubbish".

Please note! The average daily diet of an average woman is 2000-2200 calories. For a normal, comfortable state of health during unloading, we should consume 800-900 calories. It is possible less, but it is already a serious stress for the body.

Indications for unloading

Before deciding to arrange an unloading day, decide on the expediency and motives. The more positive you are, the more meaningful the result will be. There are several reasons for zigzagging in the diet.

1. Constant overeating, when you really feel the state of gluttony. It can be dense dinners after a "hungry" working day, frequent snacks, seizing the experiences of sweet, flour, fast-food. Often such situations arise after festive feasts, weekends with shish kebabs and alcohol, other gastronomic marathons. In such cases, a fasting day is needed to bring rebellious digestion back to normal and cleanse the body of toxins.
2. Low-calorie days can be part of a diet. To strengthen the dynamics of weight loss during a diet, it is recommended 1-2 times a week to alternately spend days carbohydrate, protein, on liquid, porridge, dried fruits. The combination of unloading with a diet or proper nutrition is most effective and expedient, since it occurs on a healthy background, is aimed at real fat burning.
3. Unloading as a method of self-control and weight correction. Girls, constantly watching the figure, arrange a fasting day, without waiting for when it will be necessary for losing weight. The first signs of discomfort in the stomach or intestines, the feeling that the day before had eaten too much - the reason to help the body cope with the excess intake of calories and not turn them into strategic fat stores.

What does the unloading diet give?

If everything is properly organized, the benefits of unloading days are beyond doubt. What, besides losing weight, gives the so-called "zigzag" food?

• Improves the digestive tract - normalizes insulin production, liver function, bile circulation, metabolism processes in the intestine. This is due to the lack of fat foods in the menu and the withdrawal of its "stale" remains.
• Gives impetus to the normalization of weight. Although immediately after this day, its loss is relative( mainly due to water), but the metabolism improves. Hence, further splitting and processing of food occurs more efficiently.
• Unloading day after overeating allows you to neutralize excess fats and carbohydrates consumed the day before, remove the remnants of "food debris", detoxify the body from alcohol.
• Cleans the body of salts, slags, carcinogens, abundant in fried and smoked foods.

toxins Common mistakes and misconceptions

Many people perceive the use of unloading days as an axiom, as a result they organize them completely illiterate. Consider the top 5 errors and misconceptions, leveling the effect of this initially effective action.

1. Understanding the discharge of the body as complete starvation. Why is it harmful? If energy does not come from food, the body begins to use supplies. At the same time, it burns not only the hated fats, but also precious proteins, trace elements, vitamins. And you do not know what he will need at the moment, and the problem is revealed when the deficit is already there.
2. Abuse of unloading days. What is the harm? If you sit on a low-calorie diet more than 1-2 days a week, the body begins to adapt to such a diet - slows down metabolism, makes reserves "for a rainy day."In the end, instead of losing weight, we have a quick catch-up of lost kilograms.
3. Regular alternation of overeating and unloading days. What is the harm? If one day you overload yourself with an abundance of harmful high-calorie food, and then, to atone for guilt, you almost starve, imagine what stress the digestive system gets. There is an imbalance of the entire mechanism involved in the process of digestion, absorption, removal of food residues. As a result, there is( exacerbated) gastritis, cholecystitis, dysbacteriosis.
   
4. Combination of a fasting day for weight loss with intensive physical exertion. What is the harm? Exhausting the body, while not feeding it with energy( food), you provoke stress. In this situation, as in the case of starvation, there is a burning of nutrients. In addition, there is a great chance to "break", if not by evening, then on the second day after unloading.
5. Inability to stop in time. What is meant? If during the day there are unpleasant feelings - headache, discomfort in the stomach, intestines, fatigue, drowsiness, torture of the body should be stopped and go to a full diet.

Tip! Learn not only the effective discharge, but also the correct exit from this mode. Breakfast the next day should be easy and useful. For example, oatmeal with fresh fruit, buckwheat with baked vegetables.

Types of unloading days with examples of the menu

In the literature, Internet resources are described dozens of types of unloading days. What rules should be followed when choosing a particular product( menu)?

1. Consider personal preferences or tolerability of products by the body. If you know that apples stimulate appetite, do not sit down on the apple diet. Do not force yourself cottage cheese, if you do not like milk.
2. Be careful when choosing a diet if there are chronic gastrointestinal diseases. For example, although raw vegetables better stimulate weight loss and purification of the digestive system, with gastritis, it is better to cook them for a couple or bake.
3. If fasting days are spent regularly, alternate carbohydrate( fruit, vegetable, cereal) food with protein( meat, fish, milk).
4. If the usual daily diet is quite energy-intensive, do not sit down at once for a hard discharge - only for liquid, low-calorie vegetables. Limit yourself gradually, starting with an easy balanced menu.

Given that the main goal of unloading days is for weight loss, we will consider the most effective options.

From the group of products( balanced)

The most gentle option of unloading is a menu of the right products with a daily energy value of not more than 900 calories. The compulsory component is protein food plus carbohydrates. The approximate menu of this day of unloading is as follows.

Breakfast:

• low-fat cottage cheese( 100 g);
• baked apples( 100-150 g);
• tea without sugar.

Lunch:

• white chicken meat( 100 g);
• stewed vegetables( 200 g);
• herbal tea.

Dinner:

• baked apples( 300 g);
• tea without sugar

To this ration you need to add 2 snacks, during which you can eat a raw apple and drink 100-150 g of kefir.

Protein

One of the most effective nutritionists consider a protein-free day. The protein has a complex structure. To digest it, the body spends a lot of energy, splitting the available stores of fat. From the diet, salt is excluded, which stimulates the withdrawal of excess fluid and waste products. What products can I use?

• Salted white poultry meat( chicken, turkey) - 400 g. It is divided into 4 equal portions, each of which can be washed down with a glass of unsweetened tea - green, black, herbal.
• Boiled lean fish( 400 g).The product is divided into 5-6 receptions. For drinking it is good to use tea with milk( 2 cups), infusion of dogrose( 2 cups).
• Low-fat home-made cottage cheese( 400 g).Consume also in 5-6 receptions, washing down unsweetened tea.

Tip! During the unloading diet nutritionists allow and even strongly recommend drinking at least 2 liters of liquid. It can be mineral water without gas, unsweetened green, chamomile, herbal tea.

Vegetable, fruit

Unloading days, which are often recommended for weight loss and cleansing - options for fruit and vegetable menus. The main advantage of these products is coarse dietary fibers( fiber), which swell in the intestines, absorbing toxins, slags, excess water, removing bloating. Raw vegetables can be eaten up to 1.5 kg, stews - 700-800 g. Here are a few options.

• Apples, you can combine raw and baked( 1,5 kg).The number is divided into equal portions, which are eaten 5-6 times. Grapefruits with egg white. Each product is taken for 5 pieces and eaten alternately for 10 receptions. Unsweetened tea can be drunk without restriction.
• Vegetables( 1,5 kg).It can be either a mono-product or a group - cabbage, cucumbers, tomatoes, pumpkin, zucchini. Before starting discharge, nutritionists recommend drinking an empty stomach spoonful of olive oil.

Cereals

The benefits of unloading days on porridges, especially buckwheat and rice, are proven. Cereal products have their advantages.

• They contain complex carbohydrates, thanks to which they are slowly digested. Such diets are easiest to tolerate, since the sense of satiety persists for a long time.
• In addition to carbohydrates and proteins, cereals are rich in trace elements, vitamins, valuable amino acids.
• In cereals a lot of fiber, which effectively cleans the digestive tract.
• The boiled product does not irritate the gastric mucosa.

We offer 2 types of cereal unloading days.

1. On buckwheat porridge. In the evening 200 g( glass) of cereals-yadritsa pour 2 parts of boiling water, wrap. In this form until the morning, buckwheat will decay, become soft, while retaining all the useful components. Porridge is divided into 5-6 portions, for flavor you can add greens. Drink unsweetened tea, there is a variant with kefir( up to 1 liter per day).
2. The days on rice have their advantages. The product contains potassium 5 times more sodium, so it excels superfluous water. You need to boil 1 cup of cereal without salt, make sure that rice does not boil. All the porridge should be eaten 7-8 times, washed down with mineral water without gas.

On kefir

If you prefer to cleanse the body with liquids, we advise you to use for this kefir 2.5% fat( 1.5-1.8 liters).You can drink during the day. The energy value is about 750-900 calories, so you will not remain hungry and give rest to the digestive organs.

Contraindications

In what cases will the harm of fasting days exceed the benefit and what can be a contraindication to a low-calorie diet?

• Doctors forbid to put themselves on a hunger ration during pregnancy, breast-feeding.
• Nutritionists do not recommend entering the body in a state of stress in the premenstrual period.
• Among the contraindications of unloading - diabetes, ulcers, kidney disease.
• For chronic gastritis of the show a mild balanced diet.

Instead of summing up, let's say, no matter how efficient the unloading day is, how many extra pounds you can not get rid of, the real benefit of such an event will only come in combination with a proper, healthy diet. Therefore, lose weight by the rules!

Tips, rules, recommendations how to properly spend a day off: