Effective fasting days for weight loss: proven options

Nowadays, there are many ways to lose weight. Often these are complex long-term diets that involve strict restrictions. Therefore, they do not give good results, people break down and they have to start over. Those who do not want to endure resort to so-called fasting days. They are easy to maintain and also help you maintain your shape without difficulty. There are many variations. In any case, you need to choose the most effective fasting day for losing weight in your case and strictly adhere to it.

Unloading - what is it?

So, what is a “fasting day”? This is a planned and competently prepared daily diet, during which a person adheres to a certain menu. In short, this is the day when the body rests from its usual food. We should not confuse this with hunger strikes, when food intake is not provided at all!

main goals of unloading:

1. the most popular is weight loss . And many believe that they really lose weight after unloading, because the scales show a good minus - up to 3 kg. In fact, this is a myth. You can get rid of excess fat during unloading only if it is protein, and then this figure will be insignificant. But a fasting day definitely promotes weight loss, as it acts as stress for the body, helping to speed up metabolic processes, working like a cheat meal - like a reboot. In addition, weekly regular fasting reduces the total number of calories, helps reduce stomach volume, that is, adds several more advantages to the weight loss process;
2. Another goal is cleansing and healing the body . There are no myths here - organs, systems and fluids are actually cleansed. This is especially noticeable from the gastrointestinal tract. But both blood and lymph also only improve after proper unloading.

In addition, fasting days prepared in accordance with all the rules improve general well-being, the condition of hair, skin, give the body the opportunity to rest from food, and set the body up for a more proper and moderate diet. And psychologically, this is an excellent test of willpower and willingness to cut back on your diet to lose weight, even if you have plans for some kind of light option like a 1500 kcal menu.

Why are RDs needed: benefits

The standard daily diet to which we are accustomed is very harmful to the body, literally polluting it with “extra” substances. In the absence of balance and frequent consumption of the wrong foods, over time our body begins to suffer - unpleasant fat deposits appear on the arms, sides, legs and abdomen.

Of course, you can buy a subscription to specialized centers and massage parlors, where, using special techniques, specialists will gradually cope with excess weight, but is there any point in spending a lot of money if you can do everything yourself at home? The most important condition for the success of this process is patience.

RD is a way to lose weight that is suitable for everyone. With its help, you can quickly cleanse the body of accumulated waste, toxins, stagnant water and other harmful waste products. Despite the short duration, you can see the following results the very next day:

• Lightness inside.
• The stomach “softens”.
• Normalization of the digestive system.
• Healthy looking skin.
• Shine hair, nails and eyes.
• Reducing volumes in problem areas.

Regularly holding fasting days at home is a general improvement in your condition, both inside and outside.

We spend fasting days correctly

As with any nutritional issue, there are also rules, recommendations and taboos. How to properly spend a fasting day:

• prepare in advance - create a fasting menu, have a light dinner;
• drink a lot of clean water - this will prevent dehydration, since almost all unloadings help remove excess fluid, and will help to efficiently cleanse the cells of harmful toxins and waste;
• eat often, but little by little - well, there’s nothing new for the PP student;
• exclude intense physical activity on this day, but leave it moderate. That is, cancel the trip to the gym, but walking at a walk, especially at night, will not be superfluous;
• do not “unload” more than once a week;
• do not forget that unloading is only 1 day, not two or more ;
• If it’s difficult for you to go without food or you’re just starting to practice fasting, think about what you’ll do all day . And it is advisable to minimize all temptations:
• If you snapped and couldn’t stand it, don’t blame yourself —it will be easier next time. And there are so many options for unloading that you will definitely find something suitable for yourself.

The most efficient and safe unloading

Only you can answer the question about which fasting day will be the most effective for you. The fact is that this is all very individual, you need to take into account the body’s reaction to foods, your physical and psychological preparedness, as well as the goal you want to achieve.

For example, if you have high physical activity, lactose intolerance, no problems with your liver, and the goal is to lose weight and get rid of edema, then most likely a protein reliever, for example, cottage cheese, is suitable for you.

To make it easier to make a choice, we will analyze in detail all the popular and safe types of unloading. First, let's look at the classification.

To summarize, absolutely all of these short-term daily diets can be divided into mono and combined:

• mono - when a daily diet of only one product is meant. Example - cottage cheese or apple unloading;
• combined are those where the menu includes several products. It’s good, for example, to clean juice discharges from different juices.

also proceed from which energy sources predominate - proteins, fats and carbohydrates:

• protein meals (with chicken breast, eggs or cottage cheese) the most - they are nourishing, quite tasty, and help a lot in the fight against edema, which effectively reduces the numbers on the scale and even reduces the appearance of cellulite. You can lose up to 2 kg in a day! Of course, it goes away, mostly water, but protein-rich fasting really burns fat too - up to 200 g at a time. True, a day on proteins is very difficult even for a healthy body, since proteins are the “heaviest” to digest;
• carbohydrate fasting days (on cereals, fruits, vegetables, juices, etc.) have their advantages - almost all of them give an excellent effect of cleansing the gastrointestinal tract, do not have any negative effect on the functioning of internal organs and are also pleasing with a minus on the scales. By the way, the famous kefir unloading most likely refers specifically to carbohydrates, and not to protein, as is commonly believed, since there are 4 g of carbohydrates per 100 g in kefir, and a little more than 2 of protein;
• fasting days on fats are the most controversial options in terms of safety, when foods with a high fat content are taken as a basis - sour cream and cream, for example. This also includes unloading on nuts. Although, I think, fans of low-carb, high-fat LCHF nutrition will have arguments in favor of such days.

Drinking relief

Fasting days on various liquids are becoming more popular and varied. It is usually assumed that you will drink one thing - kefir or even plain water. But there are also options for drinking menus that combine any liquid food - from juices and teas to jelly and broth. The goal is usually limited to cleansing and resting the gastrointestinal tract from solid food.

And if you plan your diet correctly, you can practically eliminate any contraindications, which, by the way, other drinking options can have quite a few. Here are the general ones:

• pregnancy and breastfeeding;
• cystitis;
• blood pressure problems;
• elderly age;
• some psychological and physical pathologies.

But the advantages of drinking fasting are not unique:

• feeling of lightness and energy throughout the day;
• high-quality intestinal cleansing;
• noticeable contraction of the stomach.

Features of kefir fasting day

A fasting day with kefir is perhaps the most popular. Even our mothers and grandmothers used it as a way to lose weight. This is understandable, because kefir contains so many useful things - from unique lactobacilli to antioxidants that prevent cancer.

The point is to drink 1.5 liters of kefir per day. In general, the rules are similar to the basic principles of the paragraph :

• maintain a drinking regime - 2-2.5 liters of water;
• drink often, but little by little - a glass at a time;
• last dose - 1-1.5 before bedtime;
• choose a “live” product whose shelf life is no more than 5 days;
• The fat content of kefir should be minimal, but not zero, since only fatty dairy products contain special beneficial substances.

You can add a little cinnamon, a couple of drops of lemon juice or a little chopped fresh herbs to kefir. It’s better to put everything else aside for later.

Kefir is an excellent substitute for fermented baked milk, homemade yogurt without additives.

Milkweed: isn't it dangerous?

Another equally popular option for drinking relief is milk tea. Reviews from those who have tried it are not only numerous, but also varied. There are those who simply sing odes to unloading on milk tea, and there are also radically different ones - they say, it becomes bad, and there is no effect. I believe that if you take into account all the contraindications, brew tea correctly with milk and arrange a fasting day, and not 3, 5 or, oh horror!, 7 days on milk tea, then such fasting will only have advantages.

So, the rules:

1. drink 2 liters of drink per day;
2. drink little by little as soon as you feel hungry;
3. do not forget about 2-2.5 liters of ordinary water;
4. take fat milk - at least 2.5%.

How to brew milk tea:

• boil a liter of water with the same amount of fresh milk;
• pour 2 tbsp. green leaf tea with boiled liquid;
• leave for half an hour, strain and you can start.

Who is prohibited:

• if there are obvious problems with blood pressure and kidney function;
• pregnancy, feeding - definitely not;
• for diabetes mellitus, cardiovascular pathologies.

You can replace green with regular black. But by no means herbal! Although there are such recipes on the Internet. The fact is that each herb acts in its own way - mint, for example, has a calming effect, linden has an expectorant effect. And if you don’t know the properties of herbs, you can, at best, get away with a slight illness.

Juice detox

There are not just juice fasts, but real long-term diets, the benefits of which, from the point of view of PP, are questionable. But one day on healthy vitamin drinks will not make anyone worse. Unless the contraindications concern you:

• diabetes;
• increased acidity.

Juices can be any - tomato, apple, carrot, pumpkin, birch, orange, etc. The main thing is that these are freshly squeezed drinks and not from bags! It is better to choose one type of juice, but you can also arrange a “multi-fruit” unloading.

Drink - 200 ml at a time, total volume - 1-1.5 liters. Let's remember the water!

Juice fasting, especially if done regularly, works like a real detox - that is, it cleanses the body at the cellular level , removes waste and toxins, and vitaminizes the body. They are especially good in winter and spring.

Smoothies: is this a drinking relief or not?

If you are on pp, then you are familiar with some smoothie recipes. And you are probably already glad that you can unload on your favorite treats from oatmeal, cottage cheese or bananas. You rejoice early - the unloading of smoothies is similar to juice, but fruits, vegetables and herbs are simply crushed in a blender, and not passed through a juicer.

Addition of fermented milk products is allowed . The main thing is that the total caloric intake does not exceed 1200 kcal. And so all the rules are reminiscent of the rules for unloading on juices:

• drink water;
• We eat (drink?) smoothies often, but little by little;
• We take into account contraindications (the same as for juice, we will not repeat them).

Due to the abundance of fiber, the intestines are wonderfully cleansed (it is better to plan such a fasting day on the weekend), and there is practically no feeling of hunger. You can drink one type of smoothie - for example, banana-strawberry, or you can mix it according to your preference.

Fasting water day

Unlike unloading with a smoothie, this option cannot be called easy - you can only drink water during the day . Judging by the reviews, it is better to unload on water only when you have tried several options and are mentally prepared not to eat for a day.

In total, drink 3-4 liters of purified (not boiled!) water at room temperature per day. You can let it sit overnight and even throw something silver in there. This is usually recommended for recovery after heavy feasts or overeating. The effect is really excellent - lightness, reduction in numbers on the scale, high-quality cleansing, reduction in stomach volume, etc. But the feeling of hunger will not go away! And if you are ready to endure it, try it.

How to choose the right product

The product options for cleansing days are so varied that you can try each one if your health allows. Don't worry about going hungry all day. You can eat 5-6 times a day, drink green tea without sugar and water. You need to drink 1.5-2 liters of water. If you don’t have the strength to endure hunger, then you can drink a glass of fresh kefir.

To organize unloading for the first time, take a closer look at cottage cheese, as it is often included in your daily menu. For those who are used to meat, you can spend the day on lean meat or fish.

How to properly control the amount of food you eat? There is no single volume. If you are ready to rely on vegetables and fruits, prepare 2 kilograms of the selected item, and a total of 700 grams of protein product.

What results can you expect? It all depends on the initial weight. Overweight people can lose 2-3 kilograms, and thin people can lose 500-600 grams.

It is very important to make the right transition to your usual diet. Don't jump straight into food. First, have a light snack and gradually move on to your usual diet.

Cleaning ourselves with cereals

Fasting days on cereals are what beginners are advised to start with. Satiety, effect, simplicity, minimum side effects and contraindications. True, it’s very monotonous. ,If you really can’t bear it, then you can add to the cooked cereal:

• green tea without sugar;
• 1-2 fresh tomatoes or cucumbers;
• 1-2 glasses of kefir.

Buckwheat, rice or oatmeal?

It’s up to you to decide which cereal to choose—some people like oatmeal better, others like bulgur. The most popular option is buckwheat. Even many skeptics believe that a fasting day on buckwheat works!

Although any other cereal (meaning pp-variants, not semolina or white rice) has a similar effect. Ideally, it should be green buckwheat, but its taste is not for everyone.

You can cook the cereal without salt, sugar and oil (here about buckwheat, for example, and here about brown rice), or you can simply pour boiling water over it overnight and wrap it up - by morning your food for the whole day is ready! The proportions are simple - 1 part dry cereal - 2.5 parts water. You need about 1 kg of ready-made porridge per day. That is, boil or steam about 300 g of cereal.

Divide this volume into 5-6 meals.

By the way, this is apparently where the myth came from that healthy eating is all tasteless buckwheat.

Contraindications

Not every person experiences positive unloading. Experts and many years of practice have identified several contraindications, the presence of which should categorically refuse a mono-diet. It can harm people:

• Pregnant or during breastfeeding.
• With diabetes.
• With acute and chronic forms of diseases of the digestive system.
• With impaired metabolism.
• With diseases of the urinary system in a chronic form.

Delicious fruit, berry and vegetable options

If you love fruits and berries, then you will definitely like these ways to unload. It’s delicious and what I like is that you don’t have to cook! But if you don’t mind tinkering in the kitchen, then make a mixed fruit salad or bake apples and pears. By the way, unloading on baked apples is an excellent solution for those whose stomachs do not cope well with raw fruits.

Vegetables are not as tasty, but they provide a huge field for imagination - from raw vegetable salads (I recommend “Brush”) to baked or steamed ones. Just remember that when unloading, you cannot use any dressings other than a drop of lemon juice !

Vegetable fasting days

Vegetables are the basis for any healthy diet, and they are also good for resting the body. If you don’t have problems with your stomach, then arrange a fasting day on vegetable salads; you can, of course, do some mono-option, for example, a fasting day on cucumbers. But why bother if the effect of properly prepared salads is almost the same. Cucumbers, tomatoes, onions, some fresh cabbage, lettuce and greens, bell peppers are an excellent basis for a daily menu to unload. The total amount of vegetables is no more than 2 kg.

Zucchini, cauliflower, broccoli, green beans - these are also quite acceptable for vegetable unloading. True, in their raw form it is difficult to come up with something edible from them, but in boiled form (for example, vegetable soups without oil, salt), or even baked, it is quite possible.

Even potatoes are suitable for a fasting day! True, only in baked form without additives and in the amount of 6-8 medium pieces. If these are new potatoes (here, by the way, about potatoes and food in general), then you can increase it to 15 pcs.

Apple unloading

Just apples once a week is as popular as kefir day. The effect is similar - the intestines are perfectly cleansed, a feeling of lightness and vigor is guaranteed, an average of 2 kg is lost per day! Or you can combine apples and kefir.

Only a fasting day on apples has many side effects:

• flatulence and bloating;
• diarrhea;
• acute feeling of hunger.

And if you also have gastritis, peptic ulcers, high acidity and sensitive tooth enamel, consider other options. As a last resort, try sitting on baked apples. The rules are simple:

• 1-1.5 kg of fruit (preferably sweet varieties);
• divide into 5-6 doses;
• drink about 2 liters of water;
• You can have green tea and brewed coffee without sugar.

Dedicated to banana lovers

It is generally accepted that losing weight and bananas are not compatible. They say there are a lot of carbohydrates and high calorie content. It's not all that scary, believe me! Bananas are perfect for a full carbohydrate fasting day. Yes, there won’t be a minus of 3 kg from them, a maximum of 1.5 kg. But you and I remember that fasting days are days that only help you effectively lose weight. And the weight that goes away after unloading is mainly water and intestinal contents, and not fat from the sides and abdomen. Therefore, feel free to buy a kilogram of ripe and tasty bananas and unload easily, satisfyingly and tasty.

The calorie content of 100 g of bananas is no more than 90 kcal, so there will definitely be a calorie deficit . Try to choose small fruits, then 5-6 bananas will come to 1 kg - it is convenient to divide them into the same number of meals.

Although these fruits do not have the highest glycemic index, people diagnosed with diabetes should still approach the decision thoughtfully and carefully.

Delicious detox on watermelon or melon

At the end of summer and beginning of autumn, a fasting day on watermelon won’t hurt, reviews and results are usually impressive - up to 3 kg minus ! Melon does not give the same effect, but close. This is explained primarily by the excellent diuretic properties of melons - all excess liquid comes out, swelling simply “melts”, and the kidneys and blood vessels are also cleansed. Well, it’s very tasty. In addition, problems with the gastrointestinal tract during watermelon unloading are a rare occurrence. But if you have kidney stones or sand, you need to be very careful with watermelons and melons.

You can eat up to 2 kg of watermelon or up to 1.5 kg of melon per day. Water, tea without sugar = this is not prohibited.

Pineapple unloading

Pineapple is the most popular fruit among those losing weight. It contains the famous bromelain, an enzyme that promotes the breakdown of fats. And yes - it really works, so unloading on pineapples for weight loss is very useful..

Just do not forget that this substance is found exclusively in fresh fruits - canned or any other fruits are not suitable for weight loss.

The amount of pineapple pulp per day is up to 1 kg. It is better to drink it with water, as the astringent taste spoils the whole picture a little.

Useful tips

So that fasting days bring maximum benefit, incl. helped to remove belly fat, it is recommended to adhere to the following simple rules:

• Do weight loss exercises only when you feel well. If you feel unwell or have various inflammatory processes, it is better to refuse the diet.
• Combine fasting days with physical activity. To get effective results when losing belly fat, it is recommended to exercise, run, and take walks in the fresh air every day.
• Before the fasting day, it is recommended to cleanse the intestines. You can give an enema, but it is important to remember that this is an aggressive method that cannot be used frequently. The best cleansing option before a fasting day would be to take mild laxatives and diuretics.
• Women should take into account the menstrual cycle. A fasting day to eliminate belly fat and for cleansing is best done in the first half of the day. Further stress can be caused to the body.
• Of course, a fasting day allows for the consumption of lean meats. However, for faster belly fat loss, it is also better to avoid them and use kefir during protein unloading. If the feeling of hunger is too strong, then you can eat a small piece of chicken breast or turkey.
• On fasting days, be sure to follow the drinking regime, regardless of what type of diet was chosen. Every day a person should drink 40 ml of liquid per 1 kg of body weight (kefir does not count).

Expert opinion

Fetisova Anna Andreevna

Fitness trainer, professional nutrition consultant.

Important! Fasting days for losing belly fat are prohibited during pregnancy, breastfeeding, chronic pathologies of the liver, stomach, gall bladder, diabetes mellitus, and individual intolerance to any product from the menu.

Protein fasting day: options

I am a fan of protein fasting. There is definitely no hunger here - proteins are absorbed slowly, that is, long-term saturation is ensured and sugar spikes are excluded.

True, chewing dry white meat all day or eating only eggs (cottage cheese) is boring. It is ideal to combine all these protein sources.

Sample daily menu for protein fasting:

• Breakfast: 100 g cottage cheese (minimum fat) and unsweetened green tea
• Snack: 2 boiled eggs
• Lunch: chicken broth (200 ml) with 100 g chicken breast
• Afternoon snack: cottage cheese and tea;
• Dinner: boiled or baked lean fish (200 g), half a cucumber.

Very tasty and even varied for unloading. And some athletes, I know, occasionally indulge in protein shakes—when, instead of meals, they simply drink a portion of such a drink with water or milk.

When a day on squirrels is contraindicated:

• pregnancy, breastfeeding, is not even discussed;
• if heavy physical activity cannot be avoided;
• for diseases of the kidneys, liver, cholelithiasis;
• diabetes.

Menu for egg day

You can unload on eggs, or rather, on egg whites. 2-3 yolks are allowed. Steam omelettes, simply boiled eggs, scrambled eggs in the microwave, whipped whites with a pinch of cinnamon or lemon juice - you can create some variety in your diet. The main thing is that the number of eggs per day is no more than 6! We are talking about chicken, which can be replaced with quail (1 chicken - 4 quail).

On this day, in addition to water and tea without sugar, you can drink 0.5 liters of kefir (preferably after lunch, divided into 2-3 doses).

A day on squirrels is not only a decent plumb, but also actually burns fat in the body!

Correct unloading on chicken breast

Unloading on white meat chicken, although boring, is satisfying. And you can choose a lot of recipes - bake in a frying pan or simply boil. If dry meat is too disgusting, boil it and eat it like soup - with broth. True, you need to cook it in such a way that there are no other products, including salt. But I think a spoonful of kefir and herbs won’t do any harm when baked. However, you can also add dill or parsley to the broth.

The weight of meat per day with a single option is 600 g. If you want to try combined fasting (adding vegetables, fermented milk, etc.), then there should still be at least 500 g of meat.

Cottage cheese is another popular option.

Curd unloading is 600-700 g of cottage cheese per day. Choose only low-fat (but not completely fat-free), tasty, tender cottage cheese, otherwise after unloading you will not be able to look at it for a long time.

The rules are predictable:

• divide into 5-6 doses;
• drink a lot of water all day;
• add tea, coffee, uzvar without sugar.

Unloading on milkweed

If it’s difficult to live on water, then try milkweed.

What are the benefits of milk tea:

• Perfectly tones.
• Removes all harmful decay products from the body.
• Removes swelling.
• Helps restore blood vessels.
• Calms the nerves. Relieves tension.
• Speeds up metabolism.
• During illness, it lowers the temperature.

All this happens thanks to a successful combination of products.

If you believe the reviews, then a day on milk tea is perfect for losing weight.

Contraindications: low blood pressure, pregnancy and lactation, kidney disease, lactose intolerance.

Rules for the process:

1. Choose good, expensive green or black tea.
2. You can take herbal tea with lemon balm or mint.
3. Milk – no more than 2.5% fat content.
4. Light physical activity is acceptable.

Recipe : one and a half liters of milk, 2 tablespoons of loose green tea. Bring the milk to a boil, but do not boil. Add the tea leaves, turn off the gas and let it brew for 10 minutes.

How to take milk tea? During the day, drink one cup every 2 hours. You won't even have time to get hungry!

We complete the cleansing according to all the rules

It’s not enough to unload according to the rules; you also need to get out of it competently:

• Be sure to drink 1-2 glasses of water at night , this will additionally remove toxins;
• start the morning with light food , just take into account what kind of fasting you had - if it’s protein, then it’s better to have breakfast with something carbohydrate, for example, a can of oatmeal, and vice versa, eat cottage cheese if you spent the whole day on watermelon or porridge.
• lunch and dinner should also be delicious and as dietary as possible - steamed or boiled;
• do not reduce the amount of water - the body still continues the cleansing started by unloading;
• do not increase the portions - it was not in vain that we achieved the effect of contracting the stomach;
• no alcohol - I think this is already clear.