How to properly conduct fasting days for weight loss. Effective fasting days for weight loss - “unload” correctly. Don't get carried away with fasting days

The modern rhythm of life does not allow the average person to eat properly and balanced. In order not to catastrophically clog your body and not create health problems for yourself, there is such a thing as. It means that you eat less and more modestly one day a week or two. Many types of such days have been developed to suit everyone.

First of all, you need to understand that you unload in order to keep yourself in shape. There are many options and you can choose according to your taste.

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Before choosing an unloading option, think carefully about what you can tolerate best, whether you have stomach problems, whether you suffer from constipation and gastritis. If you have stomach problems, it is best will consult with a doctor so as not to harm yourself even more.

Let's consider the most famous and popular options for beginners and “experienced” ones.

Protein

Most suitable for beginners as it consists of familiar products. What to eat on days like these? Low-fat, this is a combined method that includes meat and dairy products.

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That is, you can eat: boiled chicken, beef, and other white fish. Eat fish and meat in the area of ​​half a kilogram, spread over the whole day. The rest is at your discretion.

Meat

If you cannot live without meat and are used to eating beef, pork and chicken, then there are options for you. You should immediately discard fatty types of meat, as this kills the whole essence of unloading. Lean beef or chicken is perfect. If finances allow, then you can buy marbled beef and slightly undercook it. Deep frying does not have a very good effect on digestion and overall health.

It is best to cook meat with a small amount of salt, but it is required - it is one of the few sources of sodium and chlorine.

Take four or five hundred grams per day. Divide into four or five meals. If you do not tolerate meat without fiber, then add one or two cucumbers or celery.

Kefir

Kefir has a mass useful properties. It is often drunk after taking antibiotics to restore intestinal microflora, to normalize stool and for stomach poisoning. It interrupts purulent processes in the gastrointestinal tract, perfectly saturates and satisfies hunger. will pass without complications and difficulties, thanks to its medicinal properties.

It is advisable to drink store-bought kefir rather than homemade. Especially if you have serious problems with lactose tolerance. You need to choose kefir, which contains a small amount of fat and is available bifidum bacteria.

On buckwheat

– a good option for those who have severe problems with the gastrointestinal tract. neutral for the stomach and does not create obstruction or disturbance. Perfectly satiates and satisfies the feeling of hunger.

The daily norm is three hundred grams of dry product. – this is practically concentrated complex carbohydrate. It is advisable to eat buckwheat without anything for better cleansing.

On rice

There is no difference between brown, Indian and round, this is a matter of taste.

The norm is three hundred grams of dry product per day. Divide them into 3-5 meals.

You should not choose this method if you suffer from constipation.

Apple

Suitable for those who are deficient in vitamins and minerals. have a slight laxative effect, remove toxins and improve metabolism.

If you have a very sensitive stomach, then you should not eat sour ones, like Renet Simirenko

You should eat within one and a half kilograms per day. You can make baked apples if you like.

On yogurt

It’s worth mentioning right away that we are talking about yogurt without sugar or sweeteners. The freshness of the product is very important. Poisoning from fermented milk products is not the best result.

You can eat Greek yogurt, but you don’t need to hope for some magical result, there is not much difference in them.

If you bought drinking yogurt, then these are three faceted glasses. If the yogurt is from cups, then five a day, one every two to three hours.

Curd

A product that many consider the healthiest of all. Indeed, it contains a large amount of protein, fat and some carbohydrates. It perfectly satisfies hunger and has a pleasant taste. Eat, preferably, low-fat or.

A good option per day would be 400 grams of cottage cheese, which should be spread over 4-5 meals. Again, if your stomach does not accept fermented milk products well, then you should not lean on cottage cheese.

Cottage cheese contains lactose (milk sugar), which is poorly accepted by some people. Kefir and yogurt do not contain it, as they are processed and purified from it. The same goes for homemade milk.

On oatmeal

On the water

Quite a radical solution, since you will have to experience hunger and discomfort. But this has its advantages. The stomach is not loaded at all, and one day of fasting will not cause any significant harm to it. For taste, you can make lemonade by adding freshly squeezed juice to water. But those with high acidity should not do this. .

Listen to your body and if you feel that you are very ill, very dizzy and weak, eat. There is no need to force your body and bring yourself to exhaustion. Take care of your health.

At tea

This is also a rather harsh method, but there are some advantages. You can add sugar or honey to tea, which will give you some calories, and caffeine will help you cheer up.

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Naturally, you can drink regular water. Tea contains antioxidants, which means it is best to combine it with walks in the fresh air.

The warnings are exactly the same as for water.

Coffee-chocolate

Banana

The daily norm is approximately six bananas and divided into three to six meals.

Cucumber

Cucumbers have an amazing feature - negative calorie content. The body spends more calories digesting than the product itself contains. Cucumbers are not aggressive and do not put pressure on the stomach. Not an allergen.

There is no daily norm in this case. Eat as much as you can until your hunger is satisfied.

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You can make a smoothie or puree.

With chicken broth

Since childhood, you have heard that chicken broth is very healthy. And so it is, it restores the gastrointestinal tract, saturates and satisfies hunger. Probably one of the most useful options for unloading, since it is close to the usual diet, but still does not cause any harm.

Prepare the broth according to classic recipe with a little salt and pepper. Drink the broth cool, and you can eat the chicken the next day.

Milk coffee

If you are a coffee-with-milk lover, then this option is especially for you. Coffee and milk are an excellent duet, since milk provides proteins and fats, and coffee provides vivacity and a cool mind. Perfect as a transitional bridge between, for example, banana and water days.

What it is

Fasting day- This is a day of rest for the body from heavy food. Involves eating light, low-calorie foods that do not require much effort for the stomach to process. Thanks to this, self-purification processes are launched in the body, which promotes the elimination harmful substances that have accumulated in the body.

Fasting days are days of separate nutrition, when you give your body only products of plant origin or only products of animal origin, when taken separately, the processing process takes less time. Separate nutrition, in turn, is one of the most famous methods for losing weight. Therefore, fasting days are used to cleanse the body and for weight loss.

Advantages and Benefits

Fasting days are useful for any person, regardless of gender, age, body weight, type labor activity or physical activity. If you follow all the rules this will allow you to:

• get rid of 1 to 3 kg;
• normalize metabolic processes;
• remove waste, toxins and other harmful compounds;
• do not overeat;
• train willpower;
• give up long-term diets;
• learn to eat right;
• give the body rest.

Indications

A signal and request for rest will be a deterioration in health or the appearance of extra pounds. When such signs appear, the body needs to be given rest and cleansed of “excess”.

Fasting days will help you cope with overweight, get rid of harmful compounds and excess fluid that have accumulated in the body. Correctly thought out fasting days will help improve the general condition of the body and skin, and improve the functioning of internal organs. Cleansing days will also help strengthen your immune system and prevent aging.

The next indication for a fasting day will be overeating. This applies to women who can afford to eat too much on holidays. If you suffer from chronic overeating, one fasting day a month will not help cope with the problem - consultation with a specialist is required.

Cleansing days will help get rid of heaviness in the stomach, swelling and poor health. After overeating, we recommend 2 fasting days at once, with a gradual decrease in calorie content, so as not to cause a sharp drop in calories and their deficiency, which can cause a strong feeling of hunger.

Often before surgical intervention on various organs, doctors recommend 2 or 3 fasting days. Some types of surgery may require several hours of complete abstinence from food and liquid. The benefits of such a measure are enormous - it will make the operation easier and will also be the key to quick rehabilitation. The attending physician will tell you how to properly conduct a fasting day before surgery, whose recommendations must be followed.

Disadvantages of fasting days

Despite the presence of indications, as well as the benefits of cleansing days, this method of nutrition still has disadvantages, namely:

1. Poor tolerance. Due to the lack of sufficient calorie intake, performance may decrease and mood may deteriorate. In addition, you will be haunted by a constant feeling of hunger and the desire to eat some of the forbidden foods.
2. Limited supply of vitamins, minerals, micro and macroelements. Restrictions in the diet and mono days lead to a decrease in the intake of nutrients. Therefore, fasting days must be carried out correctly and not abused. Frequent unloading will lead to a deterioration in the general condition, disruption of the functioning of internal organs, which will result in metabolic disorders that are difficult to reversible.
3. Mono days on which you consume fermented milk products, fruits or vegetables enhance the secretory function of the stomach. Active production of gastric juice, with prolonged unloading, negatively affects the functioning of the digestive system and can lead to gastritis and peptic ulcers.

Contraindications

Not every person can benefit from a fasting day. There are a number of contraindications in which it is necessary to strictly avoid mono days until complete recovery. Fasting days can harm people:

• with diabetes mellitus;
• with impaired metabolism;
• with acute and chronic diseases of the digestive system;
• With chronic diseases organs of the urinary system;
• during pregnancy and lactation;
• with acute and chronic diseases of the heart and blood vessels;
• in old age.

How to spend a fasting day

In order to achieve the desired results from fasting days, you need to know some rules that will help you postpone this day easily and profitably:

1. Carry out when the day is at its busiest . If you have a lot to do during the day, this will allow you to think less about food and help get rid of the psychological discomfort of malnutrition.
2. On such days, avoid sports and tiring physical activity. . This will help reduce energy consumption, and accordingly your body will have less need to replenish the calories expended with food.
3. Spend this day only with dietary restrictions . Do not use diuretics, laxatives and teas, which put stress on the digestive and urinary system.
4. Eat slowly, chewing food thoroughly . This will allow you to get more saturation. Eat 5-6 times a day.
5. Drink a lot clean water . Water will help you suppress hunger and feel full faster.
6. Steam or boil all foods . Sometimes it is allowed to bake vegetables or meat in the oven.
7. After a fasting day, try to gradually increase the load on the digestive organs . So don't overeat for the next few days.

Types of fasting days

Depending on the predominance of products, there are the following options for fasting days for losing weight at home:

1. Carbohydrates. The essence of such a fasting day is to limit foods high in fat and protein. During a carbohydrate day, you should only eat foods with a high proportion of carbohydrates, namely vegetables, fruits, cereals, and juices.
2. Protein. The essence of such days is to exclude carbohydrates and fats. During the protein day you eat meat products and fish low-fat varieties, dairy products and plant-based protein products.
3. Fat days, during which you should eat only cream, sour cream or ice cream.

In addition, effective fasting days can be mono or combined .

• During a mono day you are allowed to eat only one food. Such unloading is difficult for the body to tolerate, and they can be done no more than once a week.
• Combined fasting days can be carried out 2 times a week. The essence of such a day is to combine several products of the same group, which contain only proteins, fats or carbohydrates.

On buckwheat

Buckwheat – satisfying and useful product. Fasting days on buckwheat will help you say goodbye to 1-2 kilograms, provided they are carried out 3 times a month.

Rules:

• For mono day buckwheat porridge should be prepared without adding salt, sugar, milk or butter.
• Also, during the day of fasting, it is allowed to consume one liter of kefir with zero fat content.
• During the day, drink more than 1.5 liters of pure water without sugar.
• For one such day you will need 300 g of cereal. Pour water (600 ml) and bring to a boil, simmer over low heat until the liquid evaporates.

On porridge

Similarly with fasting days on buckwheat you can spend wheat, corn, millet, oat or rice fasting day. To do this, simply prepare your favorite porridge according to the instructions on the package, without adding butter, sugar, salt or spices.

Rules:

• For one day you will need about one kilogram of ready-made porridge.
• This volume must be divided among all meals.
• If you find it difficult to cope with the feeling of hunger, you can add 100 g of fresh vegetables or fruits, herbs, and 50 g of dried fruits to your diet.
• During the day, drink more than 2 liters of liquid, while herbal teas without sugar, unsweetened fruit drinks and water will be beneficial.

On cottage cheese

A cottage cheese fasting day can be mono or combined. If you decide to eat only one product during the day, you will need: 1 kg of cottage cheese and 2 liters of water. Eat the product in small portions without adding sugar, sour cream, jam, honey or other additives. Drink a glass of water 30 minutes before meals.

If you decide to have a combined curd fasting day, there are several effective options:

1. Cottage cheese - meat. To carry out such unloading, you will need 250 g of boiled or grilled lean meat, without skin, and 0.5 kg of cottage cheese.
2. Cottage cheese - bran. To cleanse with these products, you need to eat 0.5 kg of cottage cheese, 100 g of bran and 200 g of berries during the day. These foods can be eaten separately or combined.
3. Cottage cheese - vegetables. This unloading is easily tolerated even by an unprepared body. For one fasting day you will need 1 kg of raw vegetables that do not contain starch and 0.5 kg of cottage cheese.
4. Cottage cheese - sour cream. Mix 0.6 kg of cottage cheese and 50 g of sour cream.
5. Cottage cheese - dried fruits. To prepare cottage cheese with dried fruits, you will need 0.6 kg of cottage cheese and 50 g of any chopped dried fruits. Mix the ingredients and eat 100 g of the finished product throughout the day. You can also eat cottage cheese and dried fruits separately.

During the curd unloading you need to drink a lot of liquid. Give preference to water, unsweetened herbal teas and decoctions.

on apples

Very effective fasting days on apples. Eating apples improves blood formation due to the large amount of iron. Eliminates signs of atherosclerosis and helps cope with increased blood pressure. In addition, the apple diet has antiseptic, anti-inflammatory and antimicrobial effects.

Apples have a beneficial effect on the organs of the urinary system and normalize the process of urine passage. They also improve the functioning of the gastrointestinal tract and secretory function. Apple relief is especially useful for increased swelling and excess body weight.

Rules:

1. During the day, eat about 2 kilograms of apples. During the apple day, drink more than 2 liters of liquid: water, herbal tea, juice or fruit drinks. The main rule is to avoid sugar and other additives.
2. You can combine apples with cheese, and the products can be eaten raw or baked in the oven. Eat about 1.5 kg of fruit and drink more than 2 liters of liquid.
3. It is good to cleanse the body, and also get rid of 1 kg by combining apples with kefir or yogurt. On the day of unloading you will need 0.6 liters of kefir (yogurt) and 3 apples. Alternate between eating apples and fermented milk each meal.

On cucumbers

Fasting days on cucumbers are very effective and healthy. Cucumber contains minimal calories. The product contains many vitamins, minerals, as well as tartronic acid, which prevents the conversion of carbohydrates into fats. One fasting day on cucumbers will help you lose up to 3 kilograms.

During such a day, eat 5-6 times, and for each meal eat 300 g of cucumbers. If you feel very hungry, you can supplement your diet with two boiled eggs.

Protein unloading

Surprisingly, unloading can be juicy and satisfying. For such purposes, protein products are used that will help you easily cope with hunger, cope with excess weight and normalize metabolism.

The fasting day menu on protein products looks like this:

1. Before breakfast, take 1 tbsp. l vegetable oil.
2. For breakfast, prepare a protein shake by grinding 100 g of cottage cheese, 1 banana and 200 ml of milk using a blender.
3. For second breakfast, boil or cook in the oven 100 g of veal without adding spices or salt.
4. For lunch, boil or grill 200 g of veal with tomatoes or herbs. After 40 minutes, you can drink a cup of green or herbal tea.
5. For an afternoon snack, boil 150 g of chicken fillet and 100 g of Chinese cabbage.
6. For dinner, eat 200 g of beans and a glass of tomato juice.

On kefir

A fasting day on kefir will help you get rid of 3-4 kg in a month. This mono diet can be carried out no more than once a week. The advantage of kefir is its good tolerance by the body, as well as its excellent compatibility with any food.

Rules:

• To unload for the day you will need 1.5 liters of kefir.
• You can enhance the effectiveness of the fasting day by adding cinnamon, flax seeds, chopped cucumber or ginger root to kefir. These products will enhance metabolic processes and promote better combustion fat deposits.
• In order to reduce the feeling of hunger, you can add a handful of cereals to kefir.

On the water

This option for a fasting day is not suitable for everyone. For an unprepared body, such unloading will be a blow and can lead to serious disorders of the digestive system.

Unloading on water is very simple and effective. Drink only water throughout the day. If desired, you can add a little lemon juice. The daily volume of liquid should exceed 2 liters. If after drinking a lot of water you do not develop swelling and you feel good, you can continue fasting with water the next week.

On vegetables

There are the following vegetable options for fasting days:

1. Potato unloading. Suitable for potato lovers and people with weak willpower. Cook the potatoes in the oven or in their jackets. For a day you will need 1.5 kg of ready-made potatoes and 0.5 liters of low-fat kefir.
2. Salad "Brush". This salad will help cleanse your body of toxins, as well as lose a few hated kilograms. To prepare, you need to chop and mix celery, beets and carrots in equal proportions. Refill this healthy salad You can use vegetable oil. The main thing is that the vegetables are raw and without adding salt. You will need about 1.5 kg of ready-made salad per day. Eat small portions every 2-3 hours.

Unloading with fruits

Fasting days on fruits are useful and easy to tolerate. Unloading on citrus fruits is very useful for weight loss. Here are several menu options for fasting days on fruit:

1. To cleanse the body and lose weight with tangerine. For one fasting day you will need about 0.5 kg of tangerine and 2.5 or more liters of water. You should definitely drink water 20 minutes before eating fruit.
2. To unload on bananas, you need to replace the daily diet with 1.5 kg of these fruits. Another option for unloading is also allowed: for breakfast, lunch and dinner, eat 3 bananas, and for second breakfast, afternoon snack and before bed, drink low-fat yogurt or kefir with the addition of cinnamon or ginger.

You can also spend fasting days on pineapples, oranges, persimmons and other fruits.

At tea

For fasting days, you can purchase special tea at a pharmacy or specialized store that will improve metabolic processes, accelerate blood flow, normalize urine passage and improve intestinal prestalsis. To unload during the day you need to drink about 1.5 liters of tea.

You can also prepare special tea for weight loss at home. To do this, mix 1500 ml of boiled milk, 45 g of tea and 15 g of lemon zest. Let the tea brew for an hour.

On juices

For a fasting day on juices, you will need any freshly prepared fruit or vegetable juice. Natural freshly squeezed juice contains the maximum concentration of nutrients: minerals, vitamins, micro and macroelements. Nutritionists believe that the most effective for cleansing the body and losing weight are:

1. Tomato juice. This is a storehouse of useful substances. Helps cope with stress, depression and nervous tension. Relaxes the nervous system. It has a beneficial effect on the functioning of the heart muscle, vascular system and digestive organs. Removes toxins and waste, promotes weight loss. The tomato diet is also indicated for people with diseases of the gastrointestinal tract.
2. Apple juice. Helps cleanse the body and improve metabolic processes. It has a beneficial effect on the functioning of the heart and blood vessels, improves clinical blood parameters.
3. Pumpkin juice. Improves the functioning of the gastrointestinal tract, has a positive effect on sexual function and kidney function.
4. Pomegranate juice. Will help cope with extra pounds, cleanse the body and improve the functioning of the heart muscle and vascular system. This juice should be diluted with water.
5. Beet juice. It has a positive effect on the vascular system and hematopoietic processes, cleanses the body of harmful accumulations.
6. carrot juice. Increases immunity, improves metabolism, has a positive effect on the visual organs.
7. Celery juice. Cleanses the body, removes excess fluid from the body.
8. Watermelon juice. It is a powerful diuretic, which cleanses the body.

The most effective fasting days according to Elena Malysheva

Exit from fasting day

In order to consolidate the result and not harm the body, it is necessary to exit the fasting day correctly. For this:

• The next morning, drink a glass of water. If desired, add 5 g of honey and a slice of lemon.
• Breakfast should be light.
• For lunch, opt for light vegetable soup.
• Eat often, but little. Portions should be small and meals should be fractional.
• To improve the functioning of the digestive system, drink kefir, fermented baked milk, and yogurt without additives.

There are many popular methods of losing weight: various diets, nutritional systems, health techniques, physical training complexes, radical approaches. Fasting days are gaining particular popularity; they require restrictions for one day a week, help fight excess weight and cleanse the body. We will teach you how to do the right fasting day with benefits for health and weight loss.

What is a fasting day and what is its benefit?

Carrying out a fasting day involves eating a limited amount of certain foods that are easy for the body. Don't confuse it with fasting. Fasting occurs after 2-3 days of complete lack of food intake, and during the fasting day the diet is limited during the day. Such restrictions have their advantages:

• help in the fight against excess weight, especially during “plateau” periods, when the weight stops coming off at a certain period;
• promote the removal of waste and toxins;
• provide the body with a break from the need to process huge amounts of food every day;
  allow you to train willpower.

The choice of product is made based on personal preferences. Their effectiveness is approximately the same. The most difficult thing is to survive the whole day on one liquid or watery vegetables, but unloading on proteins or cereals is much easier. Experts advise using two groups of similar products on the menu for the greatest comfort.

Top 5 best options

The most popular fruits for unloading are fruits, vegetables, fermented milk products and cereals.

Protein day

A protein day is not accompanied by a feeling of hunger and therefore passes more easily. There are many options for such unloading for weight loss:

• You can combine kefir and chicken. From 300 grams of boiled fillet, cut into cubes, a small amount of parsley and a liter of kefir, okroshka is prepared, which you need to eat all day;
• on meat. Daily diet – 400 grams of boiled meat without adding salt;
• on fish - during the day you need to eat 400 grams of boiled low-fat fish.

On buckwheat and kefir

Unloading on kefir is popular after overeating, but eating just kefir all day is difficult. That is why it is better to turn to a simpler, but no less effective option - adding buckwheat porridge to your diet. The porridge needs to be prepared in the evening: pour 250 grams of washed cereal with boiling water, cover with a lid. For better steaming, wrap the container in a warm blanket.

You can start in the morning by dividing the porridge into 5 parts and eating it at regular intervals with a glass of kefir (fat content up to 2.5 percent). This diet option cleanses the body well, gives a feeling of lightness, and is easier to tolerate.

Healthy unloading on cottage cheese

Cottage cheese contains a high percentage of protein, which eliminates the feeling of hunger and promotes fat burning. You cannot choose completely low-fat cottage cheese for unloading; it is better to choose two percent. During the day you need to eat 400 grams of cottage cheese and 2 apples in 5 meals. For pregnant women, curd day is the most gentle, but it is better to consult a doctor and not take risks.

on apples

Apples contain metabolic stimulants (vitamins C, B-group, E, P, organic acids, carotene, micro- and macroelements). The presence of fiber provides a cleansing effect for the body. To cleanse the body you will need one and a half kilograms of fresh or baked apples. Number of doses - 5. You can supplement the diet with a liter of unsweetened compote (without sugar).

On porridge

The most popular porridges are rice, buckwheat and oatmeal. The risk is not suitable for people suffering from frequent constipation, but buckwheat and oatmeal are quite versatile. Let's consider the features of the diet for cleansing the intestines:

• you need to eat 700 grams per day oatmeal on water (without oil, sugar, salt);
• a glass of boiled buckwheat is divided into 3-4 meals;
• for a rice day, it is better to choose an unpolished product (150 grams per day is enough).

When is the best time to start a fasting diet?

To achieve a positive result from a fasting day, you should prepare for it properly. Great importance has a psychological attitude. The most difficult aspect is not the hunger itself, but the fear of it.

It is better to plan days for unloading in advance. It is advisable that the chosen day does not involve strong physical and psychological stress. Everything should take place in peace - on weekends or during vacation, when it is possible to isolate yourself from most activities. It is better to prepare food the day before, then no sudden troubles can affect your diet.

Opinion of nutritionists and doctors

When observing periods of unloading, it is necessary to follow certain rules so as not to cause harm to the body:

• fanaticism is unnecessary, it will be enough to implement the event once a week;
• physical activity should be avoided on the selected day;
• the amount of food depends on the chosen type of unloading, but on average the volume of vegetables and fruits eaten should not exceed two kilograms;
• do not forget to drink enough water;
• After the end of the day, you should not immediately start eating food in large quantities. It will be too much of a shock for the body.

You must always adhere to certain limits of reason.

Undoubtedly, before introducing fasting days into your life, you should consult a doctor for advice. There is always the possibility of contraindications due to the presence of diseases. In order not to take risks, it is better to avoid such activities during pregnancy and breastfeeding, if diabetes mellitus, problems with the functioning of the kidneys and liver.

Anyone who has ever thought about losing weight or is trying to do so has heard about fasting days. healthy image life. They are a great opportunity to cleanse the body and also get rid of a couple of extra pounds. Arranging fasting days for weight loss is very useful, and not only for your figure, but also for your health in general, because they allow you to:

• remove waste and toxins from the body;
• lose weight;
• adjust the body to a new diet;
• train willpower;
• prepare for a diet.

Making a fasting day at home is not difficult. The most important thing is to choose which one you will have to consume during the day. The options for fasting days are varied. When choosing, you need to focus on your own taste preferences and the effectiveness of the methods. Study the reviews and results of women who have practiced different types, draw conclusions and get started.

What to remember

It will not be easy to endure a new menu for the first time, because the body is accustomed to receiving a certain amount of calories, and suddenly it has decreased several times. However, with each repetition it will become easier and easier for the woman. To speed up the adaptation process, it is important to understand how to properly unload the body. There are easy rules for this:

• You can do fasting days 1-2 times a week. Do not overdo it. If you get carried away and adhere to a strict menu more often, you can harm the body, disrupt metabolism, and provoke an exacerbation of diseases of the gastrointestinal tract.
• Eliminate physical exercise. Fitness, running, strength sports - we forget about all this during unloading. The body needs to rest and also focus on converting energy from a minimal amount of calories.
• Eat small meals. How often can you eat? The ideal solution is 5-6 times a day. This system will allow you not to feel hungry and prevent overeating.
• Whatever unloading recipes you use, there are acceptable deviations in each of them. For example, if you are tormented by hunger and there is still a long way to go before eating, drink a glass of kefir.
• Drink water. It is important to maintain fluid balance. The daily norm is 1.5-2 liters, most of this volume should be drunk before 15:00.
• Do not use laxatives or diuretics, give the body the opportunity to cleanse itself.

Control the amount of food you eat. There is no single standard, but it is important not to exceed 2 kg if you eat fruit, and 700 g if you eat protein foods. It is difficult to say exactly how many kilos are lost when the body is unloaded. Some people manage to get rid of 2-3 kg, others only 500 grams.

It is very important to correctly transition from fasting to a regular diet. You should not immediately pounce on food, absorbing everything in unlimited quantities. Control yourself, control what and when you eat. This is the only way to protect the body from stress.

What to eat on a fasting day

There are many options for fasting days. If you are interested in what types there are, then you should know that according to the composition of the products they can be divided into carbohydrate (porridge, fruits, vegetables), protein (meat, fermented milk) and combined. For beginners best options– this is meat, fish, cottage cheese. They are not only tasty, but also filling. It is much easier to maintain this regime than to sit on cucumbers, persimmons or tomato juice.

It is useful to alternate unloading on different products. A fasting day will bring a guaranteed effect:

• On kefir. This product is often recommended by nutritionists for weight loss. The kefir regime helps to improve the functioning of the gastrointestinal tract. The product contains beneficial lacto- and bifidobacteria. You should drink 1.5-2 liters of drink and water per day. For those who find the option too harsh, there are others. Kefir goes well with cereals.

• On buckwheat. The buckwheat method has a mild effect. 250 grams of cereal should be washed and poured with boiling water overnight. In the morning, excess liquid is drained, the porridge is divided into 5 servings, which must be eaten during the day. You can wash down buckwheat with kefir. Using a similar scheme, you can arrange a fasting day on rice and oatmeal. But rice and other options for unloading on porridge require boiling the cereal.

• On apples. There are several options for the apple program. You can only consume apples (1.5 kg) and water during the day. Another way, a softer one, is apples + kefir. And the third is an unlimited number of apples and tea. You can use kiwi instead of apples or combine them.

• On cottage cheese. During the day, it is permissible to consume 600 grams of cottage cheese and 60 grams of low-fat sour cream. This volume should be divided into 4 servings. The menu can be supplemented with coffee with milk and rosehip infusion. The curd regime can be combined with fruits and dried fruits. In this case, the daily diet consists of 400 grams of low-fat cottage cheese and 400 grams of fruit.
• Fruit options and vegetable fasting days are very similar. You are allowed to eat no more than 1.5 kg of fruit per day. It is better to eat them fresh or baked. Bananas and grapes are prohibited from fruits, and potatoes from vegetables.

These examples will help you when creating your schedule of fasting days. During the week, try to stick to the principles healthy nutrition, play sports, walk more in the fresh air, avoid stress. An integrated approach will allow you to quickly acquire the desired shape and improve the health of your body.

All experts in the field of weight loss note that the most effective fasting days are those that do not cause moral and psychological discomfort. Tips from Elena Malysheva will help you cope with the transition to a limited diet, even for a day. The famous TV presenter and nutritionist insists that the effect of a fasting day will be provided that you maintain a positive way of thinking and are in a good mood. You should also:

• eat small meals;
• devote time to light physical activity;
• drink a lot;
• give up sweets and flour, canned food, fast food, spices and seasonings;
• add greens to your diet;
• reconsider cooking methods, abandon frying, giving preference to baking, steaming, stewing.

Malysheva offers many different schemes for unloading the body, including protein and vegetable options. An unusual program can be called the “bitter diet”. Guaranteed weight loss per day is 1 kg. You can eat 5 grapefruits, drink 2 liters of water and 10 cups of green tea.

Watch the video:

Margarita Koroleva’s program is a huge success. She is a highly qualified nutritionist with 20 years of experience. Margarita works not only with ordinary people, but also celebrities. She introduced many new and effective rules to the weight loss system. Koroleva’s well-known program is a fasting diet for 9 days, in which the first three days you can eat only boiled rice, the next three days - meat products, and the last three - only vegetables. In just nine days you can get rid of 5-6 kg.

The body can be unloaded once every 7-10 days. You should also definitely help your body after the holidays and overeating. One day on a mono-diet is an opportunity to change yourself and your body for the better. Experiment, try it different variants and enjoy the result, which will be noticeable not only for you, but also for those around you.

In one fasting day, you can not only lose up to 2 kg of weight, but also speed up your metabolism to lose weight faster. Find out at what time and how best to carry out fasting days so that the effect is maximum.

Fasting days (FD) are a great way to quickly lose a few kilograms, cleanse the body and significantly improve your well-being. Days with a low-calorie, monotonous menu are considered fasting days, when the daily calorie intake is three times lower than the usual norm (for example, 800 kcal/day instead of 2500). How is this food beneficial? Properly organized unloading brings great benefits to the body: excess fluid, accumulated waste, toxins and other “ballast” are removed. Nutritionists call low-calorie days a “delicious diet” because everyone chooses the fasting option, guided by their food preferences. There is a favorite product, while losing weight is beneficial for the body and well-being - what could be better.

If you follow a separate diet, all nutrients are absorbed completely and as efficiently as possible, but few of us adhere to such a system. Due to the diversity of the diet, non-compliance with the rules of proper nutrition, our body is clogged, digestion processes are disrupted, well-being, the condition of hair and skin worsen, and excess weight appears.

To lose weight, you need to do low-calorie days once a week for 2-3 months. A proper fasting day for weight loss involves consuming only one product, which significantly reduces the load on the gastrointestinal tract, speeds up metabolic processes and gently removes “ballast substances” from the body. During fasting days, from 0.5 to 2.0 kg of excess weight per day is lost. Examples of effective RDs include days, cucumbers, fruits, and many other types.

Don’t get carried away and do two or three fasting days in a row. The body will begin to accumulate fat deposits and weight will begin to increase.

1. After holidays, “disruptions” in the usual diet, overeating.
2. As the final stage of the diet.
3. As an independent body detoxification program.
4. For the prevention and treatment of various diseases (edema, problems with the heart and blood vessels, kidney disease, constipation, etc.).

Rules

Like any other diet, a detox day requires consultation with your doctor and compliance with certain rules.

1. Women need to focus on the days menstrual cycle. Usually, the day before your appetite increases. During menstruation, many people crave chocolate and fatty foods. Replace chocolate with marshmallows or marmalade. It is also not recommended to eat: pickles, smoked foods, canned foods. All this leads to fluid retention in the body and, as a result, weight gain.
2. Arrange RD on certain days of the week. This will help the body adapt more easily to changes in diet and reduce the likelihood of breakdowns.
3. Alternate foods. If this week there was a day on porridge, then next week it could be a day on apples or kefir.
4. To properly carry out unloading, the amount of products must be strictly dosed. Daily calorie content is from 800 to 1500 kcal, depending on physical activity. There should be 4-5 such meals a day.
5. It is important to drink a lot and often. Water, various compotes, green tea up to three liters per day.
6. Don't overeat on the eve of the RD. Dinner should be light. Avoid alcohol.
7. To prevent bile stagnation caused by restrictions in the daily diet, drink a tablespoon of vegetable oil (sesame, flaxseed, pumpkin) in the morning before meals. You can replace the oil with choleretic tea.
8. Eliminate physical and mental stress. The correct fasting day is a period with minimal intensity.
9. Increase the amount of sleep you get at night. If possible, take a day off.
10. If the feeling of hunger is very strong, you can drink 200-250 grams of unsweetened yogurt or low-fat kefir.
11. Correctly “exit” the fasting day. Don't overeat.
12. An excellent addition to your diet is a trip to the sauna, bathhouse, or swimming pool.
13. Eliminate spices and spices from your diet that activate your taste buds and increase your appetite.
14. Try to cook all dishes by steaming, convection oven or oven.

According to nutritionists, it is necessary to honestly assess your capabilities. There is no recipe for an ideal fasting day. The most effective day is considered to be the one that passed without breakdowns or violations in the diet. Beginners are not recommended to start fasting immediately with severe fasting or days on low-calorie foods. First try porridge days or protein days. Then you can start fruit or vegetable unloading. And only after that - a “starvation” diet on kefir, tea or water.

Questions for a nutritionist

The abundance of information confuses those who want to lose weight for health benefits. We tried to answer the most common questions that arise when contacting a nutrition specialist.

“Is fasting necessary while eating properly?” Inna 33 years old, Kyiv

"Inna, if proper nutrition has become a way of life, you won’t have to spend fasting days. At most, you can arrange cleansing days after festive feast or other errors in the diet."

“How effective is this diet? How many kilos are lost after fasting days? Marina, 26 years old, Saratov

“Marina, the effect of fasting days depends on many factors: what type of fasting was chosen, what is your current weight, are you prone to edema and were there any irregularities in your diet? Depending on the product you choose, you can lose from 1 kg to 3.5 kg. This diet is good not only for weight loss, but also for cleansing accumulated waste substances and toxins. In the future, we recommend consolidating the effect by periodically arranging fasting days and controlling your weight.”

"Hello. Tell me, is it possible for older women to lose weight on such a diet? I am 52 years old, weight 92 kg and height 166 cm.” Rinata Zufarovna, 52 years old, Bashkortostan

“Rinata Zufarovna, at your age we would recommend consulting with a specialist. A nutritionist will assess your health status and the presence of chronic diseases. For older women, it is recommended to undergo an additional examination, based on the results of which a diet will be drawn up that best suits your needs.”

“What unloadings are suitable for athletes? I go to the gym three times a week. How can this be combined with fasting days? Denis, 30 years old, Tula

“Denis, in order to avoid overwork, it is not recommended to combine RD and training. Perfect option: Deload the day before the gym. If you decide to try this diet, then your diet should contain a lot vegetable salads seasoned with vegetable oil, an abundance of nuts, seeds, and fruits.”

"Good afternoon. Tell me, what does a “hungry” fasting day mean? Thank you". Larisa, 40 years old, Urengoy

“Larissa, days when you eat only one product: citrus fruits, meat, porridge are called “hungry” or “mono days.” Days on which it is acceptable to eat several foods are called “full” or “combined” days. But in fact, the name “hungry day” does not mean that you will constantly feel hungry. The diet is meager, so first try to choose the amount of food so that the calorie content is lower than usual, but you can last the whole day without breaking down.”

“I want to lose 10 kilograms as quickly as possible. How many detox days can you do per week? Karina, 27 years old, Ufa

“Karina, it is advisable to spend no more than one day in a row. It all depends on the goal. Sometimes the important thing is not how many kilograms you can lose, but how to lose weight with the least harm to the body. If you need to urgently lose weight for some event, try water unloading. However, limit yourself to one day.”

What are fasting days?

Nutritionists divide fasting days depending on the predominance of certain nutrients in the diet.

1. Carbohydrates - on vegetables, fruits, cereals, juices.
2. Protein – on meat (turkey, chicken, quail), lean river fish, dairy products (cottage cheese), vegetable protein (beans).
3. Fat - with cream, sour cream, ice cream.

There are mono days (the diet consists of one product) and combined days (when two or more products are combined). It is recommended to do mono-unloading only once a week, because... nutritional balance is disturbed. Combined RD can be performed two or three times a week. It all depends on how many kilograms you want to lose. It is impossible to say which of the RDs is the most effective, but judging by the reviews, the maximum possible number of kilograms is lost during the cucumber or apple diet.

Menu

A distinctive feature of fasting days is the absence of a menu as such. IN classic version– these are mono-days, which provide for the presence of only one product in the daily diet.

However, nutritionists still recommend combination days, when one ingredient is the main one, and the second is used in small quantities.
We suggest choosing the option that best suits your taste preferences. For beginners, it is better to choose a “fed” day, and those who have been struggling with excess weight for a long time can try their hand at “hungry” fasting.

For well-fed fasting days

What you can do on such days: on foods containing proteins or carbohydrates and in large quantities.

On bran

Bran consists of more than 80% fiber. This means they perfectly cleanse the body, removing waste, toxins, ballast substances, restoring metabolism and improving intestinal microflora. Bran also reduces blood sugar and cholesterol levels. They quickly induce a feeling of satiety and perfectly remove excess fluid. The use of bran is indicated for those suffering from constipation, edema and obesity.

Cutting athletes include bran in their diet, however, days consisting exclusively of bran are not suitable for them. Eating vegetables is a must for bodybuilders. lean fish and meat, low-fat fermented milk products.

Rules for unloading bran

• The main thing is to choose the right bran, namely: dry, soft, without foreign odor, with a small flour content.
• Bran should not be taken in dry form. Before use, they must be steamed for half an hour.
• Be sure to drink enough water, as non-compliance drinking regime may lead to dehydration.
• The maximum dose of bran is 30 grams per day. Excess permissible norm can cause intestinal dysfunction, increase gas formation and lead to vitamin deficiencies.

Pros: with the right approach, it is one of the most effective ways to cleanse the body and lose weight.

Minuses: the need for strict adherence to rules. In addition, bran “washes out” from the body not only ballast substances, but also useful substances - vitamins, minerals, including calcium.

Weight loss: up to two kg/day.

Menu No. 1

Take 2 teaspoons of pre-steamed bran 3 times a day with a break of at least 3 hours. Drink with a glass of water.

Menu No. 2

• Bran – 25 grams.
• Fat kefir 0% – 400 grams.

Soak the bran in kefir for 20-30 minutes. Divide into three meals. Drink 1 glass of water every hour.

Menu No. 3

Steam 30 grams of bran in a glass of water. Divide into 3-4 parts.

• 1 serving of bran;
• one glass of milk (kefir, tan);
• a whole apple or half a grapefruit.

• 1 serving of bran;
• 250 gr. any non-starchy steamed vegetables;
• half a cup of vegetable broth.

• 1 serving of bran;
• half a glass of rosehip decoction.

• 1 serving of bran;
• half a glass of kefir;
• 200 grams of apple and seafood salad.

An hour before bed:

• a glass of warm water with lemon juice.

Menu No. 4

Steam 30 grams of bran in a glass of water, after they swell, divide into 3 parts.

• bran;
• egg in a bag;
• apple;
• a cup of kefir.

• Mix 1 part bran with 1 tbsp. l. cottage cheese and 2 tbsp. l. unsweetened yogurt. Drink 1 glass of kefir.

• one medium-sized grapefruit;
• a glass of green tea without sugar.

• Steam 200 grams of fish, separate the bones, mix the resulting fillet with a portion of bran;
• a glass of kefir.

For those who love bread very much and are afraid that they will not be able to withstand the fasting due to a strong feeling of hunger, we recommend adding bran bread baked without flour to their diet. This does not mean that you can spend the whole day on bread, but 1-2 slices during the day are not considered a big error in the diet. This bread can be baked from any bran: wheat, oat, rye.

Ingredients:

• bran – 12 tbsp. l. (you can take several types);
• 250 grams of cottage cheese 0%;
• 3 eggs;
• half a teaspoon each of soda and vinegar;
• salt to taste;
• vegetable oil (grease the mold).

Cooking method:

• Heat the oven to 180 degrees.
• Combine cottage cheese, eggs, bran and salt, mix.
• Quench the soda with vinegar, add to the “dough” and mix.
• Line the pan with foil or baking parchment, grease the sides with butter and sprinkle with wheat bran to prevent the bread from sticking.
• Wet your hands with water and form a loaf.
• Bake in a preheated oven until golden brown (30-45 minutes, depending on the type of oven).
• After turning off, leave the bread in the oven for 25-30 minutes, then remove and let cool.

On chocolate

One of the fashionable diets that has collected greatest number conflicting reviews. No matter what the opponents say, there is a result from the chocolate day. Such unloading is not very effective, because in the classic version it should be “stressful” for the body and force it to burn its own fat reserves. Chocolate contains a lot of carbohydrates, which are quickly absorbed and prevent the body from using up already accumulated fat. Therefore, those with a sweet tooth can lose only up to 0.5 kg of weight per day.

Main rule: consume dark dark chocolate with a high cocoa content - from 72%.

Pros: good mood, no feeling of hunger, delicious. The right chocolate lowers cholesterol, tones, and cleanses blood vessels.

Minuses: Those who don't like dark chocolate will have a hard time. In addition, this diet is not suitable for diabetics and heart patients.

Menu No. 1

Divide the chocolate bar into 4-6 meals. Drink 1.5 - 2 liters of water per day. Attention! You should not drink chocolate for 3 hours after eating.

Menu No. 2

• Chocolate bar
• A liter of kefir (0% or 1%) or low-fat milk

Divide into 4-6 meals. Don't forget to drink plenty and often of water.

Menu No. 3

Chocolate – 1 bar, coffee without sugar – 5 cups.

Drinking coffee with milk or cream is prohibited. This increases the caloric content of the diet, and the effectiveness of the diet will be reduced to zero.

A mono-diet of chocolate and coffee is very effective, because coffee reduces appetite and is an excellent addition to chocolate.

If you choose a coffee day, then your water consumption must be increased, since coffee is a diuretic.

On cheese

It is especially popular among those who are starting to look for their ideal fasting day. The cheese diet is a “full” diet, but the weight comes off much faster than you expect.

Pros: there is no feeling of hunger, the body receives essential vitamins and amino acids, there is no fatigue, no feeling of depression.

Minuses: No. But cheese is contraindicated for pyelonephritis and urolithiasis.

Weight loss: up to 0.8 kg/day.

Diet

You should eat low-fat cheeses, such as feta cheese, feta, suluguni, tofu, parmesan or Adyghe cheese.

Menu for the day:

• 300 grams of any cheese
• unlimited drinking

On fish

Fish is a source of omega-3 fatty acids, vitamins A, E, and minerals. Unloading on fish is suitable for people suffering from thyroid diseases and gastrointestinal diseases. This is both a low-calorie and filling diet.

Pros: fish is easy to digest.

Minuses: No.

Weight loss: up to 2 kg/day.

Diet

The daily menu should include any lean fish (pollock, hake, pike perch, crucian carp) steamed or baked in foil. It is allowed to combine fish with leafy salads and vegetables. On fish day, it is necessary to exclude spices, salt and sugar. Maximum - lemon juice. As usual, you should drink a lot (water, rosehip infusion, unsweetened tea).

Menu No. 1

All 5 meals should consist of:

• fish – 250 g;
• vegetable salad – 100 g;
• half a boiled egg;
• 0% fat yogurt – 100 g.

Menu No. 2

• 200 g cottage cheese 0%;
• a cup of green tea.

• 200 g pike perch baked in foil.

• 200 g cottage cheese 0%.

• 200 g pike perch;
• a cup of weak green tea.

On a chicken

Fasting day on chicken breast- An excellent way to unload for meat eaters and athletes. An increased amount of protein in the diet accelerates metabolism and accelerates the burning of your own fat. Moderate sports activity is acceptable on this day.

Pros: there is no feeling of hunger, the weight comes off very quickly.

Minuses: Excess protein can cause unpleasant odor from the mouth, overuse of mono-protein days on chicken can negatively affect kidney function.

Weight loss: 0.5-1.5 kg per day.

Menu No. 1

You need to eat 0.5-0.7 kg of boiled food per day chicken fillet. It is strictly forbidden to use salt. Drink plenty of still water and tea without sugar.

Menu No. 2

• grapefruit juice – 1 cup.

Lunch:

• boiled chicken – 80 grams;
• half a grapefruit.

30 minutes before lunch - eat half a grapefruit.

• chicken fillet – 80-90 grams;
• grapefruit juice – 150-200 ml.

• one grapefruit.

• grapefruit juice – 250 ml.

On soup

Pros: wide variety of diet, low calorie content dishes, food is easily digestible, there is no feeling of hunger and no risk of breakdown.

Minuses: adherents of separate nutrition deny the usefulness of soups due to the combination of solid and liquid foods. This reduces the concentration of gastric juice and, as a result, food is less digestible.

Weight loss: up to 1.0 kg.

Diet

During the day, you are allowed to consume 1.5-2 liters of one type of soup. Be sure to drink water.

Basic rule: no more than 200 grams of soup per meal.

Soup Recipes

"Drainage"

Prepared from foods rich in fiber and potassium, it removes excess fluid from the body and cleanses toxins.

Ingredients:

• leek 400 g;
• celery 400 g;
• zucchini 400 g;
• green beans 400 g;
• parsley - to taste.

Boil all ingredients in boiling water (1.5-2 liters), preferably without adding salt. Add parsley and chop with an immersion blender.

Vitamin

Ingredients:

• 2 liters of drinking water;
• one onion;
• three small carrots;
• a small head of white cabbage;
• 400 g green beans;
• three cloves of garlic;
• 100 g tomato paste;
• herbs to taste (basil, parsley, oregano, dill).

Chop the vegetables, place in boiling water, cook until tender. Then add tomato paste, spices, a little salt.

Onion

Ingredients:

• one small head of cabbage;
• six onions;
• 100 g tomato paste;
• three bell peppers;
• a bunch of celery.

Boil vegetables until tender, add tomato, salt and herbs.

Low calorie pumpkin

Ingredients:

• 750 g unsweetened pumpkin;
• 4-5 small carrots;
• three onions;
• 2 tablespoons of vegetable oil;
• greens to taste.

Cut the pumpkin and carrots into cubes, add 1.5 liters of water, cook until tender. Lightly fry the onion vegetable oil, add to soup. Season the finished soup with herbs and blend with a blender.

On okroshka

RD with okroshka has a lot of advantages: low calorie content (approximately 50-60 kcal/100 g); the presence of vegetables rich in plant fibers in the dish; positive effect on digestive processes.

Basic rules for losing weight on okroshka

1. Monitor your condition after breakfast. If there are signs of bloating, heaviness, or upset, you need to change the recipe and try a different combination of vegetables.
2. If you want to add meat to the dish, then choose lean boiled veal, turkey or chicken.
3. It is advisable to use kvass, but you can try okroshka with kefir, whey or meat broth.
4. It is prohibited to use mayonnaise.

Okroshka recipes

At the dance

Ingredients:

• 1 cup tan;
• one boiled egg;
• small boiled potato;
• one fresh cucumber;
• green onions.

Peel the ingredients, cut into cubes, season with tan, and add salt.

Meat

Ingredients:

• 200 grams of boiled chicken or turkey fillet;
• one fresh cucumber;
• one boiled egg;
• four radishes;
• some boiled shrimp (up to 250 g);
• greenery;
• 2 cups kefir 0%.

Peel the vegetables, cut them, add shrimp. Pour in kefir. Add 100 grams cold water. Leave in the refrigerator for half an hour.

On kvass

Ingredients:

• 250 grams chicken fillet;
• one boiled potato;
• one boiled egg;
• several cauliflower inflorescences (boiled);
• 2 tablespoons of low-fat sour cream;
• 0.5 liters of bread kvass;
• salt, pepper, herbs to taste.

Cut everything, mix, pour kvass. Add salt, spices, chopped herbs. Place in the refrigerator for 35-40 minutes.

For hungry fasting days

A low-calorie diet will not be easy to maintain, but fasting days are the most effective. Up to two kilograms of weight are lost per day.

On eggs (eggs and grapefruits)

Pros: eggs contain many vitamins, minerals and polyunsaturated fatty acids, which are necessary to ensure normal functioning of the body. Grapefruit saturates the body with vitamin C, activates metabolic processes, promotes the breakdown and removal of fats.

Minuses: If you are individually intolerant to eggs, digestive problems and allergic reactions may occur.

Weight loss: 0.5-1.0 kg/day.

We offer several menu options for egg day.

Menu No. 1

First breakfast:

• two eggs in a bag;
• a cup of tea/coffee without sugar;
• one grapefruit.

Lunch:

• two eggs, boiled in a bag;
• two fresh tomatoes;
• a cup of tea without sugar.

• 300 gr. lean vinaigrette without beans.

This is the last meal on this menu option. Afterwards, you are only allowed to drink (water, herbal teas without sugar).

Menu No. 2

For breakfast, lunch and dinner the following is allowed:

• one soft-boiled egg;
• one small grapefruit (or orange);
• a cup of coffee (or tea) without sugar

Menu No. 3

• one boiled egg;
• a cup of coffee (tea) or a glass of grapefruit (orange) juice.

• a couple of small potatoes, boiled with peel;
• one green apple;
• a cup of tea or coffee.

Menu No. 4

• two soft-boiled eggs;
• one grapefruit (orange);
• a cup of coffee without sugar (or tea).

• 8-10 pcs. prunes

• one boiled egg;
• one small grapefruit.

Contraindications: grapefruit is not suitable for people with high acidity and gastrointestinal diseases.

On oranges

Pros: Orange contains a large amount of vitamin C, which helps improve immunity. In addition, it contains a lot of dietary fiber and this has a positive effect on intestinal motility, accelerates cleansing of the body and the removal of excess fluid.

Minuses: individual intolerance, can cause allergic reactions.

Weight loss: up to 1.0 kg/day.

Menu No. 1 (mono-day)

Products for the day:

• 1.5 kg of oranges;
• up to 2 liters of fluid per day.

Menu No. 2 (fruit day)

Products for the day:

• 3-4 oranges;
• 2-3 apples (it is advisable to choose green and yellow flowers- Golden, Simirenko, Belyi naliv, Kulikovskoe, Antonovka).

Menu No. 3

Includes 4 meals. The last one is no later than 16:00.

Products for the day:

• 4 soft-boiled eggs;
• 4 oranges.

First breakfast: two oranges.

Second breakfast: two eggs.

Lunch: two oranges.

Afternoon snack: two eggs.

Menu No. 4

Number of products per day:

• three oranges;
• one boiled egg;
• a slice of whole grain bread;
• 100 gr. hard cheese (maximum fat content 30%).

• bread and cheese sandwich;
• green tea without sugar (or fresh juice from one orange).

• one orange;
• boiled egg.

• one orange.

Don't forget to stay hydrated throughout the day.

Menu No. 5

100 grams of boiled chicken fillet;

• one orange.

• one or two medium-sized oranges.

Dinner: half a glass of skim milk.

Drink up to 1.5 liters of fluid throughout the day.

Contraindications: hyperacidity, ulcers, diabetes.

Pros: banana is a real natural energy drink. Source of potassium, magnesium, fructose, niacin, manganese, potassium and other vitamins, minerals and nutrients. The benefits of days on bananas are obvious: they are indicated for anemia, because they contain a lot of iron, and they are also an excellent remedy in the fight against depression. Due to tryptophan, an amino acid that enhances the production of serotonin, banana improves mood and has a calming effect.

Minuses: According to reviews, eating bananas in very large quantities can cause bloating and problems with peristalsis.

Weight loss: on bananas you can lose up to 0.5 kg/day.

Menu No. 1

At each meal you are allowed to eat 1 banana and drink a glass of water. 4-5 meals per day are allowed.

Menu No. 2

This menu involves lightening up on milk and bananas. You need to prepare a banana milkshake from three bananas and three glasses of milk. Divide into three meals. If the feeling of hunger is very strong, you can add a little cottage cheese to the cocktail.

Menu No. 3

Products for the day:

Two bananas, two apples, one cucumber.

First breakfast: one banana.

Second breakfast: one banana.

Lunch: apple.

Afternoon snack: apple.

Dinner: cucumber.

It is forbidden to use salt and sugar. Be sure to drink plenty of fluids.

On juices

The juice diet deserves special attention. Fresh vegetables and fruits are rich in vitamins, fiber, minerals and a host of useful and nutritious components.

Boxed juices are not suitable for unloading on juices. These should be freshly squeezed juices and smoothies from any fruits or vegetables that you love: peach, pear, plum, cherry, apricot, carrot. The options are countless. However, according to nutritionists, the following juices are most suitable for losing weight and removing toxins:

• Tomato – enhances the production of serotonin, which reduces the effects of stress and relaxes nervous system, has a good effect on the functioning of the heart. In addition, it contains lycopene, a powerful anti-cancer antioxidant. Tomato juice removes radionuclides well, has a beneficial effect on the liver due to its anti-carcinogenic effect, improves the condition of blood vessels, and reduces the risk of thrombosis. The tomato juice detox diet is suitable for people with low acidity and gastritis.
• Apple – cleanses the body, gives energy, restores metabolism, increases hemoglobin.
• Pumpkin – pectins contained in pumpkin improve the functioning of the gastrointestinal tract, kidneys and hepatobiliary system. For juices, it is better to choose unsweetened pumpkin.
• Pomegranate – increases iron levels in the blood. Attention! This juice must be diluted with water in a 1:1 ratio.
• Beetroot – powerful cleansing of the body, improves blood counts.
• Carrot – contains carotene, improves immunity, goes well with fruit or vegetable smoothies.
• Celery juice contains a minimum of calories and perfectly removes toxins and excess fluid.
• Watermelon – stimulates the urinary system (kidneys), improves complexion, and due to the fructose it contains, gives a feeling of satiety. According to reviews from those who have lost weight, eating watermelon pulp does not affect the results of losing weight.

Rules for a juice fasting day

• For those who do not drink juices daily, you should not start a juice fast without preliminary preparation. A week in advance, you need to start drinking a glass of fresh juice or smoothie a day.
• It is recommended to drink approximately 2 liters of fresh juice per day. That is, a glass every 2 hours.
• Juices can be diluted with water 1:1.
• It is not necessary to spend a mono-day on one type of juice. Few people can drink two liters of celery juice a day. Combine vegetable juices with fruit juices and create cocktails that suit your taste.
• It is advisable to drink juice through a straw, since fruit acids cause destruction of enamel and, as a result, increase tooth sensitivity.
• It is better to refrain from taking medications. Juices can enhance/change the effect of drugs on the body.
• To avoid dehydration, you need to drink a lot. Minimum 1.5-2 liters of water per day.

Pros: firstly, this is a real vitamin “explosion”: both tasty and incredibly healthy. Secondly, due to the absence of salt and sugar, the taste buds are cleansed. Thirdly, juices give energy and good mood throughout the day.

Minuses: Due to increased acidity, additional dental care is required. For the same reason, exacerbation of gastritis can be provoked.

Weight loss: maximum - 1.5 kg/day.

Mono days on fruit

Pros: A great opportunity to boost your immunity and get the maximum amount of useful vitamins, minerals and trace elements. Fruits give energy, a boost of vigor and Have a good mood, and also actively break down fats and remove accumulated toxins.

Pear, for example, contains a lot folic acid, potassium, fiber and iodine. This is a powerful vitamin that strengthens blood vessels and improves colon motility. Recommended for cleansing the intestines for people suffering from constipation.

Use kiwi saturates the body with a daily dose of vitamin C. These tasty fruits activate the processes of fat burning, metabolism, and have a beneficial effect on kidney function. However, days on kiwi are contraindicated for people with high acidity, gastritis, or ulcers.

Many people's favorite diet strawberries has a powerful antioxidant effect. Strawberry unloading – great option for heart patients, because it has a positive effect on the functioning of the heart and reduces the risk of blood clots. It is recommended to consume strawberries from your own garden beds or purchased from trusted gardeners. Since these berries accumulate pesticides and nitrates, which can lead to poisoning. At the same time, they are a strong allergen, which means they are contraindicated for use while breastfeeding.

Minuses: an incorrectly chosen diet can aggravate problems with the kidneys, gastrointestinal tract, and cause allergic reactions.

Weight loss: from 0.5 to 2.0 kg/day.

According to nutritionists, it is better to give preference to seasonal fruits grown in your region, since exotic fruits can trigger allergies. You can choose any fruit you like and lose weight easily and profitably.

Diet

Divide 1.5-2.0 kg of any favorite fruit into 5-6 servings and eat throughout the day. As always, remember to drink plenty.

You can bake or steam fruits. If you feel very hungry, you can cook fruit salads(maximum of 3 fruits), seasoned with natural unsweetened yoghurt.

On nuts

In addition to their excellent taste, nuts are good for their high nutrient content. The paradox of nut relief is that, despite its high calorie content, it promotes weight loss.

Pros: the body receives iodine, unsaturated fats, vegetable protein, B vitamins, and minerals.

Minuses: No. Like many other RD, it is not suitable for pregnant women, nursing mothers and people with diseases of the stomach and intestines.

Rule: During the day, the consumption of salt, seasonings, and alcohol is prohibited.

Weight loss: 0.5-1.0 kg/day.

Diet

Suitable for unloading on nuts walnuts, cashews, almonds, hazelnuts, pine kernels and pistachios.

Menu No. 1

Eat 100 grams of any nuts (or a mixture of them) throughout the day. Liquid – in unlimited quantities.

Menu No. 2

Daily diet (divided into 5 servings):

• one hundred grams of nuts (or mixtures thereof);
• one hundred grams of boiled fish or meat;
• fresh tomato.

The weight loss here will be less than in the previous version. But the feeling of hunger will not be strong, and the day will pass with less discomfort.

Another day for those who cannot live without sweets.

Pros: Prunes are healthy and have a strong laxative effect. High potassium content reduces the risk of heart attack and normalizes blood pressure.

Minuses: Prunes are high in calories and contain a lot of sugar, so they are contraindicated for diabetics.

Weight loss: 0.5-0.7 kg/day.

Diet

20-25 pieces of prunes, pre-steamed in water, divided equally into 5 times.

On milk tea

Milk tea relief is very popular due to its amazing results. According to reviews, it can help you lose up to two kilograms of excess weight.

Pros: Fluid is removed, the body is cleansed, and the condition of hair and skin improves. Tea tones and improves performance. Easy to prepare.

Minuses: difficult to bear. Lactose intolerance may cause distress. Milk contains a lot of calcium, and tea contains substances that interfere with its absorption. Therefore, calcium settles on the walls of blood vessels, causing heart disease. The combination of tea and milk is a powerful diuretic. Therefore, such unloadings cannot be abused.

Weight loss: 0.5-2.0 kg/day.

Milkweed recipe: boil the milk, cool to about 60-70 degrees, add 3-4 tsp. green tea. Leave for 20 minutes. Strain. Drink 200 gr. every 2 hours.

How to properly end a fasting day

To consolidate the effect of cleansing the body, you need not only to know what you can eat on a fasting day, but also how to get out of it correctly.

Basic rules for leaving taxiway

1. The next morning, an hour before breakfast, drink a glass of warm water with the addition of 1 tsp. honey and lemon juice.
2. The first meal should be as light as possible.
3. Put lungs on your menu vegetable soups or chicken broth.
4. Meals should be frequent and portions small. This does not mean that you can only eat low-calorie foods, but at first exclude fatty and fried foods from your diet. What to eat after the diet? Porridge to replenish carbohydrate reserves, meat and fish to get proteins. Don't forget about fruits and vegetables. If fasting occurs during a period of fruit shortage, nutritionists recommend taking multivitamins.
5. To restore intestinal microflora, drink kefir, tan, fermented baked milk. To restore calcium, eat cottage cheese and add sesame seeds to salads.
6. Walking after eating activates the process of digesting food. If you can’t go for a walk, just try not to go to bed immediately after eating.

The fasting diet has many advantages, however, nutritionists and fitness trainers recommend that you consult with your doctor about the choice of one or another type of fasting day to cleanse the body. This is especially true for pregnant women, breastfeeding women and people with chronic diseases.

A diet for a nursing mother should be prepared by a specialist, because she is responsible not only for her own health, but also for the well-being of her baby.

This diet is contraindicated for diabetics, however, some types of days are allowed for type 2 diabetes, subject to constant sugar monitoring and medical supervision.

For women over 40, a diet based on chocolate and coffee, as well as bran, is contraindicated. At this age, there is a risk of developing osteoporosis, so any diet associated with the removal of calcium should be excluded. But a great option could be a day on buckwheat or fermented milk products.

Men and women with angina pectoris can relieve stress on a banana diet, adjusted by a cardiologist.

Protein cleansing is contraindicated for kidney disease, rice is not recommended for constipation, fruits and juices aggravate existing gastritis, ulcers and other gastrointestinal problems.

The main thing in the pursuit of a slim figure is not to forget about common sense and monitor your health and well-being. Because the most effective fasting days for losing weight are the ones you want to return to.