Detailed instructions for fasting days for fast and effective weight loss

A complete diet is not always a lifeline in the fight against excess weight. Some are not able to sustain a low-calorie diet for a long time. Others do not need it, since they need to lose not 5-10 kg, but only 1-2. What to do in such cases?

Just do not give up and do not put up with the treacherous folds on the sides. If you regularly arrange fasting days for losing weight and cleansing the body, everything will be fine with the figure and without exhausting hunger strikes. The only question is how to organize them correctly.

Essence

Some misunderstand the essence of this concept. From the point of view of nutrition, a fasting day is a day during which you will have to eat low-calorie foods in minimal volumes, and this does not mean at all that food should be completely abandoned (unless, of course, this is weight loss on water).

Such restrictions accelerate metabolic processes and remove excess fluid from the tissues. Thanks to this, you can reduce weight or constantly maintain it at the right level. Such unloading should be arranged regularly (2-3 times a month). In addition, they can be organized before a diet to prepare the body for such a drastic change in diet, which then minimizes the number of side effects and stress. So there are more chances not to break loose and endure the hunger strike to the end.

But most often, women are used to spending fasting days after overeating, when those extra pounds were gained as a result of the holidays. On the one hand, this is a fairly effective method to lose weight quickly and effortlessly. On the other hand, the lack of system turns such single tests into a real stress for the body. The result - the lost weight will come back very soon. Therefore, you need to familiarize yourself with the basic principles of their implementation in advance so as not to harm yourself.

Slimming mechanism

It is important to know exactly how these extra 0.5-2 kg are lost in just 1 day. The problem is that many women mistakenly hope that fasting days will allow them to:

• reduce the volume of the waist and hips (or other problematic parts of the body);
• quickly and easily get rid of 2-3 kg.

These are nothing more than myths that nutritionists debunk in no time. Firstly, body fat cannot disappear anywhere from problem areas. Fat burning is too long a process that simply cannot fit into such a short time frame. If you arrange fasting days regularly (at least 3 times a month), build a whole weight loss system on their basis, then only after 3-4 months you can observe the correction of the figure.

Secondly, do not expect stunning results. Depending on the choice of the main product for the hunger strike, the total daily calorie content of the diet and the initial weight, weight loss in 1 day will be only from 300 g to 2 kg. Not more!

And here's how you lose them:

• toxins, toxins, excess fluid are removed (and they make up a considerable share in the total body weight), i.e., a high-quality cleansing of the body is carried out;
• the fat burning process starts (which in the future needs to be supported in various ways - proper nutrition, diet, sports, etc.);
• stops the process of fat deposition;
• much more calories are expended than come in;
• improves digestion;
• the volume of the stomach decreases (slightly) due to small portions;
• metabolism is accelerated.

These points must be taken into account. If you do not know the mechanism of weight loss that they launch in the body, you can be disappointed in them and abandon them still at the initial stage.

Advantages and disadvantages

Advantages:

• adaptation to proper nutrition, development of healthy eating habits;
• such weight loss is available even to nursing mothers, if you choose hearty fasting days, in the diet of which there are enough vitamins and minerals;
• getting rid of edema;
• short-term hunger strike and stress;
• no need to waste time standing at the stove;
• the digestive system will get a rest;
• maintaining a healthy weight (with regular unloading);
• cleansing the body reduces the risk of liver and kidney diseases, eliminates allergies, improves skin condition;
• efficiency - weight loss can really be achieved.

Flaws:

• duration: in order to thoroughly lose weight, you need to regularly arrange fasting days for 3-4 months;
• long list of contraindications;
• fats from problem areas do not go anywhere, waist and hips remain in the same place;
• minimal results;
• multiple side effects in the form of irritability and bad mood;
• an unbalanced diet, which is characterized by a lack of fats, carbohydrates or proteins - with regular overly hungry fasting days, this threatens with health complications;
• severe bouts of hunger, constant thoughts about food;
• weight loss occurs due to the removal of excess fluid and other debris from the body, and not due to the breakdown of fats;
• exacerbation of chronic diseases.

So fasting days are an undoubted benefit for the body, which, however, at any time can turn into a detriment to health. If you follow the recommendations of experts, do everything correctly, without fanaticism, no problems will arise. On the contrary: by organizing a system of such one-day fasts, you will slowly but surely and correctly lose weight. And at the same time, slim down and improve health.

Contraindications

You can not lose weight in this way in the presence of the following contraindications:

• pregnancy;
• depressive, depressed state;
• diseases of the gastrointestinal tract, liver, kidneys;
• any chronic illness;
• powerful physical and intellectual loads;
• simultaneous intake of drugs, the effect of which can either increase or decrease under the influence of the product used;
• bad feeling;
• elevated temperature;
• rehabilitation period (either after a protracted illness or after surgery);
• diabetes mellitus and other autoimmune diseases;
• chronic fatigue syndrome;
• pressure surges;
• epilepsy and other mental disorders and deviations.

Contraindications will also depend on which product you choose for a fasting day. For example, cucumber hunger strikes are useful for arthrosis and gout, but are harmful to the kidneys and bladder. Therefore, it is better to first consult with your doctor if you can arrange this or that one-day diet.

Side effects and complications

Side effects after (or during) fasting days are the body's reaction to the stress that you gave it. Usually they are mild, it is quite possible to endure them or relieve the symptoms with light medications.

These include:

• dizziness;
• discomfort in the stomach, heartburn, stool disorders, nausea;
• sleep disturbance (insomnia);
• Bad mood;
• irritability;
• weakness, lethargy, apathy;
• decrease in performance.

There is nothing wrong with these side effects. Problems with the nervous system can be eliminated by drinking a sedative. Gastrointestinal disorders can be extinguished with such harmless drugs as activated charcoal or Mezim. For constipation, drink or eat something laxative (prunes), for diarrhea - fixing (coolly brewed tea).

Things are much worse with complications when the fasting day was carried out very hard, contrary to the recommendations of specialists, without taking into account contraindications.

All this is fraught with serious health problems:

• anemia;
• anorexia;
• diseases of the gastrointestinal tract;
• vitamin deficiency;
• depression;
• dystrophy of muscle tissue;
• dehydration.

If you bring yourself to one of these states, you will no longer be able to limit yourself to a first-aid kit at home. Most often, such complications lead to a hospital bed and long-term treatment.

Rules for holding

The results and benefits for the body will largely depend on how well you spend a fasting day. Unfortunately, not everyone thinks about it. Many people think that during the day they will have to eat nothing at all or feed on one single product. But, as a rule, modern systems of one-day fasting avoid such schemes.

Preparation

To make a fasting day as useful as possible for the body, you need to take care of this in advance. If you are planning to lose weight in this way for the first time, you need to start five days before the cherished date, for the rest this time is reduced to 1-2 days. What needs to be done?

1. Eliminate several unhealthy foods from your diet every day. For example, today give up ketchup and mayonnaise, tomorrow - from snacks in fast food establishments, the day after tomorrow - from fatty and fried foods, etc. That is, the day before you must accustom your stomach to proper nutrition.
2. Increase physical activity. It is unlikely that anyone will force you to sign up for a gym, but you can walk a few stops on foot, refuse the elevator, and you can take a walk in the evening.
3. Gradually (1-2 glasses a day, no more) increase the daily dose of water you drink. By the unloading day, it should be at least 1.5 liters.
4. Try not to drink alcohol and if not quit, then reduce the number of cigarettes you smoke.
5. Go to the doctor, check if you are healthy.
6. Get enough sleep.
7. Do not eat after 19.00.

In addition, be sure to read the reviews of those who have already gone through all this, study the ratings of the best fasting days and choose the product that will become the basis of your diet for the whole day. Make a menu, distribute meals by the hour.

Unloading day scheme

The menu and meal plan should be displayed prominently throughout the day. And do not forget to warn all your household about it so that they support you in a good undertaking, and not tempt you to eat something tasty with them.

How to conduct a hunger strike correctly? We offer an approximate scheme that you can adjust to suit your needs and mode.

1. Start your day with a glass of water.
2. After 15 minutes, you can do a 10-minute morning.
3. Breakfast should be light but satisfying. The recommended dosage of a serving is no more than 150 grams for women and 200 grams for men. Approximate time - 8.00.
4. It's time to turn on your favorite music and start cleaning the house. And provide yourself with physical activity, and distract from hunger.
5. Lunch is just a snack, which should include no more than 1 medium-sized vegetable or fruit, or 1 glass of some drink. The recommended serving size is no more than 50 grams for women and 100 grams for men. Approximate time - 11.00.
6. You can go shopping, visit a beauty salon (spa treatments, light massages, manicures, etc.).
7. Lunch is the time to satisfy hunger. It is allowed to eat two dishes, but monitor the amount of servings, which in total should not exceed 200 grams for women and 300 grams for men. Approximate time - 14.00.
8. In order not to break loose, it's time to relax. Watch TV, read, have a healthy nap, take a bath.
9. An afternoon snack follows the same plan as lunch. Approximate time - 16.30.
10. It's time to talk (with children, loved one, girlfriends, parents). This is a good distraction from hunger.
11. Dinner is light. Serving size - no more than 150 grams for women and 200 grams for men. Approximate time - 19.00.
12. You can take a walk.
13. Before going to bed (at about 21.00) - the last meal. As a rule, this is a small fruit or a glass of a drink (herbal tea, juice, milk or kefir).
14. You need to go to bed no later than 23.00.

And most importantly - from breakfast to dinner between meals every hour you need to drink a glass of water.

If you at least roughly adhere to such a schedule, the fasting day will go off with a bang. You are guaranteed not only significant weight loss, but also the absence of hunger attacks, because the schedule is scheduled literally by the minute.

Exit

It is very important to know how to eat after a fasting day so that the lost kilograms do not abruptly return. To do this, you need to organize the right way out of such a hunger strike. What can be done?

• 1st day: increase the volume of each serving by 50 g, expand the diet, including other products from the allowed list in the menu.
• 2nd day: bring the portion size to the usual, eat meat and fish.
• 3rd day: it is allowed to fry something, drink a glass of light wine.
• 4th day: we allow 2-3 more products from the prohibited list.
• On the 5th day, you can return to your previous diet.

An interesting fact is that if you build a system of such days for weight loss, then on the 8th or 10th day you will have to starve again, and, as you know, you need to prepare for this. So it turns out that in this way you switch to a constant mode of proper nutrition.

General points

And a few more tips on organizing and conducting a hunger strike: how often you can do fasting days, what exactly you can eat, how to calculate the daily calorie intake and other nuances.

1. Between fasting days (if you build a system based on them), you need to adhere to the principles of proper nutrition and exercise in order to achieve better results.
2. Spend them at the same time, build a system that will be easier for the body to get used to (for example, every Saturday or on the 1st, 11th and 21st of each month). After 3-4 months, change the scheme.
3. Fruits and vegetables should be eaten raw whenever possible. Other products can be boiled, baked or steamed. No frying.
4. If you feel that you are breaking down and are no longer able to endure hunger, eat a handful of nuts, half a fruit or vegetable, distract yourself with something.
5. How often can you have such days? Some advise once a week, but this is too much. The best option for achieving maximum results is 1 time in 10 or 15 days.
6. The daily calorie content of the diet should not exceed 1,200 kcal for women and 1,500 for men.
7. Since the fasting day involves fractional meals, you can arrange from 6 to 10 meals.

And, of course, the main question - how much can you lose if everything is done correctly? With a severe hunger strike and compliance with all recommendations, the maximum result is 2 kg. More sparing schemes give out only 300-500 gr. On average, losses range from 800 g to 1 kg.

Product Lists

What do nutritionists usually advise to include in the diet of fasting days? It can be any one product, or you can supplement the menu with other healthy goodies to brighten up the hunger strike.

To make the right menu, use special lists of products, what you can eat on fasting days, and what is strictly prohibited.

Allowed:

• Cereals: oatmeal, brown rice, buckwheat.
• Drinks: green tea, protein shake, fresh juice (fresh), smoothies, herbal tea, mineral and plain water.
• Lean meat and fish: chicken, turkey (prefer breast), rabbit meat, beef, lean fish (cod, hake, pike, tuna).
• Low-fat dairy products: cottage cheese, kefir, yogurt, fermented baked milk, milk.
• Vegetables: any fresh, give preference to cucumbers, tomatoes, cabbage of all kinds, beans, herbs, carrots, spinach, celery.
• Nuts (in limited quantities).
• Fruits, berries, dried fruits: strawberries, cherries, kiwi, apples, all citrus fruits (especially grapefruits), watermelon, pineapple are ideal for weight loss.
• Whole grain breads.
• Eggs.

Prohibited:

• Fatty meat and fish: pork, smoked products, sausage, bacon, animal entrails, goose, duck, red fish.
• Fatty dairy products: sour cream, cream, butter, hard cheese.
• Cereals: white rice, couscous, semolina, millet, instant cereals, yachka.
• Any sweets (exception -);
• Oils.
• Drinks: alcohol, soda, packaged juices, coffee, black tea.
• Vegetables: canned, fried, frozen, potatoes, corn.
• Sauces (sometimes soy is allowed).
• Fast food in all its manifestations.
• Fruits, dried fruits: raisins, bananas, grapes, figs, dates, avocados, persimmons, prunes.
• Bakery products: pasta, pastries, dumplings, bran bread, wheat, rye.

For each permitted product selected as the main one, there are daily allowances. For example, chicken - 0.8-1 kg per day, fruits and vegetables - 1.5-2 kg, dairy drinks - no more than 1 liter, etc. Pay attention to this.

sample menu

To create a fasting day menu, it is better to use ready-made templates that include meals, food volumes, and even low-calorie dishes recommended for cooking. The diet can be either hungry (one food throughout the day and minimal portions), or satisfying (several foods in sufficient quantities). We offer you to compare both options.

Hungry unloading day on kefir

Hearty unloading day on ryazhenka

When choosing a menu, keep in mind that the first option is very difficult to tolerate due to the constant feeling of hunger, but at the same time, the results will definitely please you. A hearty day will give a good mood, but you should not count on significant weight loss with it.

Kinds

In order to choose the right fasting day for yourself, you need to figure out what types are, what features they have and whether they suit you. A brief classification will help you navigate this issue.

The nutritional value

1. Protein: fish, cottage cheese, chicken, kefir.
2. Carbohydrates: sugar, fruit, chocolate.
3. Fat: on sour cream, on cream.
4. Combined.

food products

1. Vegetarian / vegetable: vegetable, fruit.
2. Dairy: kefir, cottage cheese, fermented baked milk.
3. Animals: meat, fish.
4. Drinkable.

Nutrition

1. Hearty: to the main product (it should make up at least 75% of the diet), a few more are added (about 25% of the entire menu) for nutritional value and variety.
2. Hungry: Predominantly one food is consumed.

Therapeutic

1. Potassium.
2. Magnesium.
3. Unloading day Carrel.

All options have both advantages and disadvantages. The main thing is to choose a diet that will meet your taste preferences (you don’t need to starve on buckwheat if you can’t stand it) and health status (there should be no allergy to the selected product).

It has several varieties: on dairy products, on chicken breast, on eggs, etc. Athletes should choose such a cleansing of the body - it helps to make muscles more prominent.

Carbohydrate, nutritious, but very heavy salt-free diet. Not everyone can crunch all day with undercooked, half-baked cereals.

• On buckwheat and apples

A glass of unsalted cereal steamed in the evening is supplemented with 1 kg of green apples to avoid breakdown.

• On buckwheat and kefir

The daily norm is a glass of steamed cereals and a liter of fat-free kefir. It is considered one of the most effective hunger strikes for emergency weight loss.

Which of these unloading days will be the most effective, not a single specialist will answer you. The fact is that you yourself must find the only option that will allow you to lose weight by the maximum number of kilograms. You may have to go through several systems to understand which one works in your case.

Follow the advice of experienced and qualified people, clench your will into a fist and endure the hunger strike that you have chosen to the end. If you do everything right, the reward will not be long in coming: the next morning, verify its effectiveness with the help of scales.