The best fasting days for weight loss and cleansing: only pp options

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.

Advice from nutritionists

Before arranging fasting days, you should take into account the advice of nutritionists regarding the choice of products and the principle of restrictions.

1. You can use drinking fasting without food on an irregular basis. Frequent fasting leads to the opposite effect. It is enough to reduce your daily diet to 1200-1400 calories.
2. Fasting is stress for the body. You shouldn’t pass off a meager result as a victory over your own weight. In the near future, the lost kilograms will return, but with a new gain.
3. If fasting days are introduced for the first time, it is recommended to consult a nutritionist to choose the right foods and their mode of consumption.
4. The daily food intake should be divided into 5-8 meals. Frequently eating small amounts of food does not allow the body to launch a protective reaction aimed at replenishing fat reserves.
5. When choosing a menu for a fasting day, you need to take into account contraindications. For example, diabetics should not use a fruit diet, people with gastrointestinal dysfunction should not use a citrus or vegetable diet, which includes eating salads from raw vegetables.

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.

Basic Rules

First of all, you should prepare yourself psychologically for the unloading regime. At first, getting used to such days will not be easy. Feelings of hunger and discomfort can affect your general condition. But after just a few repetitions, a person, as a rule, perceives fasting days much better. And soon they return to their usual way of life. To make this happen as quickly and painlessly as possible, you need to consider the following points:

• There is no need to unload more often than once a week. Even 2 fasting days in a row, especially at first, a person may perceive as too difficult a test and give up fasting completely. Provided that a person is too overweight, the number of such days can be increased to two per week later, when the body adapts to one. But it’s still not worth holding them in a row.
• Directly on the fasting day you should not practice serious physical activity. It’s better to skip gym classes, but light exercise will be beneficial.
• It is better to plan such a day for a period when a person is very busy. If he has a lot of important things to do throughout the day, then thoughts about food will not be too intrusive - there simply won’t be enough time for it.
• You should not skip meals allowed during the fasting period. It should be divided into several doses and snacked evenly throughout the entire period.
• You must adhere to the recommendations for the amount of food given in the description of each specific fasting.
• Don't forget about your drinking regime. During the unloading period, you need to drink up to 2 liters of water, and most of it should be drunk before 15 hours.
• It is recommended to practice going to a relaxing sauna and getting a massage at this time. These procedures will help activate cleansing.
• You should not take laxatives or diuretics during this period. The best method of unloading and cleansing the body is the natural way.
• The solution should also be correct - after moderate food consumption, you should not immediately start eating everything in a row and in large quantities. This will cause digestive problems.
• Finally, it is important to choose the right unloading option. The most effective fasting day is the one that is most easy and comfortable to endure.

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.

Protein unloading

All food containing large amounts of protein makes it easy to endure hunger. The menu includes: boiled meat, fish, legumes, broccoli, nuts, eggs, mushrooms. Chicken lovers can eat it all day long in combination with dietary products. To do this, take 0.5 kg of breast. Rinse the meat, remove fat. Bring water to a boil, add chicken. Divide the breast into 5 equal portions, eat every 2.5 hours. In between, drink water, herbal teas, grapefruit juice diluted with a small amount of water.

You can use hard-boiled eggs. The liquid yolk is digested very quickly, so you will feel hungry. It will take up to three hours to process the solid type. On such a fasting day, it is permissible to eat prunes, oranges, and drink juices.

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.

Contraindications and harm

When you can’t have fasting days:

• for diabetes;
• during pregnancy and lactation;
• exacerbation of any disease;
• for liver and kidney diseases;
• for diseases of the digestive system;
• elderly age.

What can fasting days lead to:

• poor health and mood;
• lack of nutrients;
• exacerbation of gastrointestinal diseases.

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.

What is the difference with diet

A diet is a certain unbalanced diet that is followed for a limited time. It is necessary when you need to treat a disease or quickly lose a large number of kilograms. The diet must be very carefully selected with the help of a specialist in order to achieve weight loss without leading the body to a deficiency of certain nutrients. Fasting days are more suitable for people who urgently need to lose several kilograms of weight. These days, unlike the diet, are easier to bear: both physically and psychologically. By limiting oneself in food for just one day, a person does not become depressed (as happens with diets). And, if the body weakens during the fasting day, it will recover the very next day. Diet can lead to a sustainable decrease in performance.

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.

Kefir

Nutritionists allow a one-day kefir diet no more than once a week. The daily intake should be divided into 5-7 equal parts, which are consumed at equal intervals. You should drink at least 2 liters of kefir, but the morning should start with a glass of clean water.

Before the kefir fasting day, you need to prepare: dinner the night before should be light, before going to bed it is permissible to drink a glass of kefir or natural yogurt. After such a day, you should not immediately pounce on food. The next day, introduce porridge, vegetables, and lean meat. If you don't do this, the extra pounds will return.

Kefir should have up to 1% fat content. A kefir monoday is considered the most effective, since it manages to get rid of 2 kg of weight. It is allowed to diversify kefir with herbs, ginger, cinnamon or pepper, and other ingredients that speed up metabolism. Do not add salt or sugar to the drink.

Variations of kefir day:

• with apples;
• buckwheat porridge;
• cucumbers;
• bran.

The combination of products is less effective, but allows you to diversify your diet. Make soup from kefir and cucumbers. To do this, chop the vegetables, pour in the drink and mineral water, season with pepper, herbs, and lemon juice.

Good results can be achieved by adding bran to the diet. You need to drink 1.5 liters of kefir per day and eat 30 g of bran. Divide the latter into equal portions and add to kefir. However, you need to be prepared for the fact that such a combination is not suitable for people who are prone to flatulence, since bran causes increased gas formation and abdominal discomfort.

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.

Smooth entry and exit: why is this important?

Any diet, even a one-day diet, is a lot of stress for the body. At one point, without explaining the reason, they suddenly stopped feeding him. When will it end and will it end at all? Just as suddenly, he finally receives a portion of high-calorie food, and absorbs it as much as possible. This is why, after long diets, the lost weight quickly returns.

How to start a fasting day

Proper preparation of the body will help you get the maximum effect from unloading. The day before, already from lunch, they refuse heavy food. Dinner is replaced with a light salad, fruit, and kefir. Before going to bed, it is recommended to do a cleansing enema. You can drink herbal tea, which has a laxative effect, but without fanaticism.

How to smoothly complete the unloading

Naturally, you shouldn’t start the next morning with fried potatoes. It is better to drink 200 ml of water on an empty stomach and eat some stewed vegetables or a spoonful of rice, and then refrain from eating for 2-3 hours. Porridge, vegetables and fruits will help the body switch to stable functioning. It is better to avoid meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), appetite increases and food is absorbed to the maximum.

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.

Is the technique effective for losing weight and getting rid of belly fat?

A belly can form from excess water, undigested food in an overloaded intestine.

And, of course, in this case, the best option for losing weight will be a fasting day. It will be simply necessary to remove a woman’s belly.

If fat deposits on the stomach have been deposited for months and years, then one day of unloading will not solve anything. Here you already need a long-term diet and exercise.