The most effective fasting days for weight loss. Reviews, results

Fasting days should be organized several times a week. The most effective systems enable weight loss of 1-2 kg in 24 hours. During this period, the intestines and other internal systems are cleansed: waste products and toxins leave the body faster.

What is a fasting day, what is it for and how often should it be done?

A fasting day (the most effective nutritional systems are presented later in the article), as a version of a mono-diet, not only benefits the body. It cannot be arranged without prior preparation. During fasting days, intense fat cells are released from the subcutaneous layer.

The main condition is compliance with all the rules of the methodology. Before the monodiet, the body must be prepared for a new regime. Experts recommend that you include easily digestible foods in your diet and reduce portion sizes.

The drinking regime must be observed on fasting days. This speeds up the removal of toxins from the intestines, liver and blood. The systematic use of strict diets can improve the functional activity of the gallbladder, digestive system and other internal systems.

48 hours before the fasting day, you should try not to physically overload the body.

Completely exclude from the diet:

• alcohol;
• canned food;
• half-done products;
• smoked, fatty and salty foods.

Fasting days can be organized a maximum of 2 times a week (for example, Tuesday and Friday).

A daily mono-diet cannot be followed during pregnancyand breastfeeds him. Fasting days are contraindicated for people suffering from chronic diseases of the digestive system.

Lent day on kefir

Kefir contains more than 20 types of lactobacilli, which are necessary for the normal functioning of the intestines.

A fasting day spent on a fermented milk drink allows you to:

• eliminates the feeling of heaviness;
• prevents the development of constipation;
• strengthens hair, nails, bones;
• eliminates irritability;
• restores the intestinal microflora.

The product contains a large amount of calcium and has a mild diuretic effect.

Kefir fasting days are useful for those suffering from:

• hypertension;
• arteriosclerosis;
• dysbacteriosis;
• pathologies of the gallbladder and liver.

There are many contraindications to the daily mono-diet, which include:

• ulcerative lesions of the stomach and intestines;
• gastroduodenitis;
• colitis;
• gastritis.

It is not recommended to use kefir for people with high acidity. The drink may cause heartburn.

Basic rules of kefir fasting:

• the drink must be as fresh as possible (at least 5 days from the date of production);
• It is best to use low-fat kefir (1-1. 5%);
• daily norm - at least 1. 5 liters (5-6 servings);
• it is strictly forbidden to consume sugar and salt on the fasting day;
• mono-diet involves reducing physical activity;
• On the eve of the fasting day, it is recommended to eat more protein-rich food.

During the kefir monodiet, you can eat cottage cheese, apples, cucumbers and oatmeal.

Sample menu:

• breakfast – 250 ml of kefir with cinnamon;
• lunch - 250 ml of kefir, 100 g of cottage cheese;
• lunch - 250 ml of kefir, 2 fresh cucumbers;
• afternoon snack - 250 ml kefir, green apple;
• dinner - 250 ml kefir, oatmeal;
• late dinner - 250 ml of kefir.

In addition to the fermented milk drink, you can also drink carbonated mineral water and green tea throughout the day.

Kefir and cottage cheese

Fasting days with kefir and cottage cheese make it possible to normalize metabolism and saturate the body with vitamins, minerals and essential nutrients. The products have a beneficial effect on the condition of bones and skin. Kefir in combination with cottage cheese helps to get rid of swelling.

The daily diet is contraindicated for people with kidney disease, gastritis, ulcers and diabetes. Individual intolerance to cottage cheese or kefir is considered an absolute restriction. During a daily mono-diet, it is not recommended to eat foods with a fat content of more than 2%.

One of the main conditions of the fasting day is to observe the drinking regime.During the day, you can drink tea, coffee (without milk and sugar) and non-carbonated mineral water. The daily calorie intake does not exceed 700 kcal. 24 hours before the monodiet, the amount of fatty and heavy food should be limited.

You can consume cottage cheese and kefir in unlimited quantities.The daily monodiet consists of 5-6 meals. An interval of 1. 5-2 hours must be maintained between them. Experts recommend avoiding snacks.

Sample meal plan:

• 00-250 ml kefir;
• 30-100 g of cottage cheese;
• 00-250 ml kefir;
• 30-100 g of cottage cheese;
• 00-250 ml kefir;
• 30-100 g of cottage cheese;
• 00-250 ml kefir;
• 30-100 g of cottage cheese;
• 00-250 ml kefir.

Kefir goes well with bran. You can add rye, oats or wheat to the fermented milk drink (up to 1 tablespoon per 250 ml).

Kefir and oatmeal

The fasting day (the most effective methods allow losing weight of up to 4 kg per day) with oatmeal and kefir is considered one of the most popular. The products combined with each other quickly satisfy hunger and increase performance.

Oatmeal and kefir fasting contributes to:

• removing toxins and waste from the body;
• reduction of pain in diseases of the musculoskeletal system;
• rapid weight loss;
• normalization of intestines and stomach.

During the daily mono-diet, experts recommend making porridge from oatmeal. It is better to buy grains that have been cooked for a long time. The porridge is prepared as follows: pour the flakes into a pan, add 500 ml of water and cook on low heat for 20 minutes. Sugar, salt and honey should not be added to the dish.

Sample menu:

• breakfast - oatmeal;
• lunch - 250 ml kefir;
• lunch - oatmeal;
• afternoon snack - 250 ml kefir;
• dinner - oatmeal;
• late dinner - 250 ml of kefir.

The mono-diet is contraindicated for pregnant and lactating women. People suffering from intestinal and stomach diseases are not recommended to organize a fasting day.

Kefir with vegetables

Experts do not recommend combining kefir with other vegetables, except for fresh cucumbers.A strict version of the mono-diet involves cleansing the body of waste products, toxins and removing excess fluid. The products contain large amounts of microelements (phosphorus, magnesium, potassium, zinc, manganese, iron), vitamins (B12, B1, A, PP, C) and dietary fiber.

The energy value of the products is low, so the system is not suitable for people whose work involves physical activity. During the mono-diet, experts recommend eating only ground vegetables.

Contraindications:

• tendency to allergic reactions;
• lack of iron in the blood;
• vascular and heart diseases;
• children or old age;
• pathologies of the kidneys and urinary system;
• the period of childbearing and breastfeeding;
• diabetes mellitus (regardless of type);
• pathologies of the digestive system.

You can make a refreshing cocktail of kefir and cucumber and drink it throughout the day. For this, add finely chopped or grated vegetables (500 g) to the fermented milk drink. Mix the ingredients (you can also add some greens) and the 6-serving cocktail is ready.

Another option for the unloading menu:

• breakfast – 250 ml kefir, 2 fresh cucumbers;
• lunch - 2 fresh cucumbers;
• lunch – 250 ml, 2 fresh cucumbers;
• afternoon snack - 250 ml kefir;
• dinner - 250 ml of kefir, 2 fresh cucumbers;
• late dinner - 2 fresh cucumbers.

It should be remembered that the combination of foods can cause diarrhea. This is a normal phenomenon, it indicates the start of the bowel cleansing process.

Kefir with buckwheat

Kefir combined with buckwheat is another option for fasting days. The products improve the functioning of the internal systems and help to clean the intestines. Buckwheat porridge kefir restores the microflora.

Experts recommend consuming green buckwheat during a mono-diet.

This cereal is not suitable for prior heat treatment, so all minerals and vitamins have been preserved. On the fasting day, drink no more than 2 liters of kefir (1%). Buckwheat is prepared in advance: 250 g is poured with 500 ml of boiling water, the container is covered with a lid and left to stand for 8 hours.

Divide the finished porridge into 3 portions. It should be eaten without salt, sugar and butter. Buckwheat can also be poured with fermented milk and left to stand in a warm place for 6-8 hours. In addition to kefir, you can also drink up to 1. 5 liters of medicinal tea or non-carbonated water per day.

Sample menu:

• breakfast - 250 ml of kefir, buckwheat porridge;
• lunch - 250 ml kefir;
• lunch - buckwheat porridge;
• afternoon snack - 250 ml kefir;
• dinner - buckwheat porridge;
• late dinner - 250 ml of kefir.

People suffering from allergic reactions should not follow the technique. Fasting days are contraindicated for children. Pathologies of the digestive system are an absolute limitation.

Watermelon day

Watermelon fasting day (the most effective options involve strict restrictions) ensures the removal of excess fluid from the body.

Ripe berries contain a large amount of vitamins and minerals, which are necessary for the normal functioning of the body:

• acids of organic origin (including folic acid);
• lycopene;
• iodine;
• zinc;
• phosphorus;
• magnesium;
• calcium;
• Iron;
• B1, B2, PP, C, A vitamins.

Fat burning starts at the same time as bowel cleansing. The diet ensures blood renewal. Experts recommend a responsible approach to the selection of berries: if the pulp contains carcinogens and nitrates, there is a high risk of developing serious poisoning. Lycopene can cause a negative reaction, manifested in the form of hyperemia and rash.

Watermelon has a strong diuretic effect, so it is recommended to organize fasting days at most once a week. A mono-diet involves the exclusion of liquids, including non-carbonated mineral water. Cut the watermelon, remove the pulp and remove the seeds. Divide into 6 equal parts. The berry is consumed every 2 hours.

the apple

Studies have shown that daily consumption of apples prevents food from stagnating and rotting in the intestines. Fruits contain natural antioxidants that help prevent the natural aging of the skin and strengthen the body's defenses. Apples are also rich in vitamins, pectins and microelements.

Fasting days should be organized systematically to prevent diseases:

• joints;
• hearts;
• kidney;
• liver;
• ships.

The apple diet has several contraindications:

• individual intolerance or tendency to allergic reactions;
• liver and kidney failure (including acute);
• ulcerative lesions of the stomach;
• increased acidity.

Basic principles of the daily monodiet:

• restriction of physical activity;
• compliance with the drinking regime;
• taking a laxative on the eve of the fasting day.

To clean the intestines and remove excess fluid, experts recommend following a strict method that includes eating apples. You can't even drink water during the day. The daily fruit intake is 2 kg. Apple can be combined with cottage cheese. In this case, consume 600 g of dairy products and 1 kg of fresh fruit during the day.

You can drink herbal decoctions, herbal teas and non-carbonated mineral water. The cocktails are made using apples. You can add carrot or cucumber juice to them.

Apple fasting days offer many possibilities. The fruits can be eaten together with oatmeal and eggs.

On the water

The fasting day (the most effective nutrition systems require compliance with the basic rules) on the water is considered the strictest method of losing weight. Only suitable for completely healthy people.

The water diet promotes:

• accelerated fat burning;
• restoration of food digestion processes;
• elimination of swelling;
• removal of toxins and waste products;
• cleaning the digestive system, liver, joints, blood vessels and kidneys.

Contraindications include diseases of the cardiovascular, nervous, urinary and endocrine systems. The diet is not suitable for the elderly and children. In case of high blood pressure and hypotension, it is better to leave the system. Emotional and physical rest must be ensured during the fasting day, so the daily mono-diet is most often carried out on weekends.

Within 48 hours, all food must be completely excluded from the diet, except for vegetables and fruits. You can eat oatmeal porridge once a day, prepared without salt and with water. During the mono-diet, drink no more than 2 liters of carbonated bottled water. If the swelling does not appear in the second half of the day, the amount of fluid can be doubled.

Strong hunger can be suppressed with carrots or apples. Fruits and vegetables should be eaten no more than once a day. If desired, you can add lemon juice or honey to the water.

On buckwheat

In addition to vitamins and minerals, buckwheat also contains rutin and lysine.

Buckwheat fasting days contribute to:

• improving the condition of nails, hair and skin;
• restoring the body's defenses and increasing stress resistance;
• stimulation of intestinal contraction;
• restoration of digestive processes;
• acceleration of calcium absorption processes;
• strengthening of blood vessels.

Buckwheat quickly quenches hunger, regardless of the cooking method. Fast days are held once a week. The technique cleanses the body and removes excess fluid. Fasting days speed up metabolic processes.

To achieve maximum results, you must adhere to the basic principles of the mono-diet:

• restriction of physical activity;
• exclusion of all foods from the diet, except for buckwheat;
• compliance with the drinking regime.

Buckwheat diet is not suitable for people prone to allergic reactions and suffering from digestive system diseases. Pregnant and lactating women should not fast on buckwheat. It is better to consult your doctor beforehand.

There are several main options for unloading buckwheat:

1. First. Buckwheat (200 g) is washed, poured with boiling water (500 ml) and left to stand for 12 hours.
2. Second. Wash the grain (200 g), pour cold water (500 ml) and cook on low heat for 15 minutes.

Sugar, salt and butter should not be added to your porridge. There is some concession among the gentler diet options: the diet can be varied with kefir or freshly squeezed fruit juices.

Sample menu:

• breakfast - buckwheat porridge;
• lunch - carrot juice;
• lunch - buckwheat porridge;
• afternoon snack – cucumber juice;
• dinner - buckwheat porridge;
• late dinner - carrot and cucumber juice.

On the fasting day, you can drink green tea and herbal teas.

On the cottage cheese

Cottage cheese is a source of protein and calcium. The amino acids in the product ensure the functioning of most internal systems. Cottage cheese contains no more than 150-160 kcal.

Basic principles of fasting days on dairy products:

• dosage of physical activity;
• 6 meals a day;
• compliance with the drinking regime.

It is not necessary to eat low-fat cottage cheese during the day. You can buy a product with a minimum fat content. Be sure to drink pure distilled water, dried fruit compote without added sugar, and herbal tea.

Those suffering from:

• pathologies of the urogenital system;
• chronic diseases of the digestive system;
• atherosclerosis or thrombosis;
• individual protein intolerance.

The diet is quite strict, so permission must be obtained from the attending physician in order to observe the fasting days. There are several main types of mono-diet. The most popular of them is the classic type: during the day one can only consume cottage cheese and permitted drinks. The daily norm does not exceed 600 g.

If desired, finely chopped dill or parsley can be added to the dish. Greens help to quickly cleanse the body.

On the fasting day, you can drink green tea every 3 hours. The drink speeds up the digestion process of cottage cheese. The dairy product is combined with kefir, honey, fresh berries or fruits. You can add bran to the curd mass.

On the cucumber

Cucumber is 95% water, so it is classified as a low-calorie food. Vegetables contain a large amount of dietary fiber, minerals and organic acids. Cucumbers can be eaten fresh on fasting days. The diet is supplemented with meat, eggs or kefir.

Fried, smoked, salty and fatty foods should be avoided 48 hours before the diet. Cucumbers are introduced into the diet, gradually "displacing" the other products. The mono-diet helps restore metabolic processes in the body, cleans the intestines and blood.

Experts do not recommend the consumption of sugar and salt on fasting days.

The daily intake of fresh cucumbers does not exceed 2 kg. Adherence to the drinking regime is mandatory. You can drink not only mineral water, but also green tea. In this case, the diuretic effect increases.

Sample menu:

• breakfast - 2-3 fresh cucumbers;
• lunch – 250 ml of mineral water, 2 cucumbers;
• lunch - 2-3 fresh cucumbers;
• afternoon snack – 250 ml mineral water, 2-3 cucumbers;
• dinner - 2 fresh cucumbers;
• late dinner - 250 ml of mineral water.

Experts recommend refraining from intense physical activity on the fasting day.

Mono-diet options:

• On cucumber and kefir.Finely chopped cucumber (1 kg) is added to 1. 5 liters of low-fat kefir. The cocktail is consumed 5-6 times a day. We can add greens.
• On cucumber and meat.The daily intake of vegetables is 1. 5 kg, meat – 200 g. Experts recommend that we eat boiled chicken breast or turkey. The products can be taken simultaneously or alternately.
• On the cucumber and the egg.You can eat up to 3 boiled eggs per day. The daily norm of vegetables is 1. 5 kg.

You can spend fasting days with kefir and buckwheat. The technique has several contraindications.

Absolute restrictions include:

• long-term use of hormonal drugs;
• tendency to allergic reactions or individual intolerance;
• diseases of the cardiovascular system;
• vitamin deficiency;
• the period of childbearing and breastfeeding;
• pathologies of the urinary system, kidneys and liver;
• withdrawal syndrome;
• diabetes;
• recovery period after surgery.

The diet is contraindicated for those suffering from digestive system diseases, loss of appetite, dehydration or exhaustion.

Protein day

A fasting day spent on protein-containing foods requires proper preparation, like the other most effective systems. The low calorie content is compensated by fast digestibility: the products are well tolerated by the body.

This category includes:

• dairy products;
• fish;
• beef;
• chicken.

Experts recommend combining meat and fish with kefir. You can also add some fresh vegetables to your diet. The technique has practically no contraindications, except for individual intolerance to milk protein.

Example options:

• On vegetables and fish.The daily intake of fish is 500 g, vegetables 700 g. The first and second courses are made from the products. Food is consumed 4-5 times a day.
• On cottage cheese and kefir.The daily intake of kefir is 1 liter (1%), cottage cheese - 400 g. 5-6 meals are expected.
• On vegetables and meat.The daily intake of lean veal, beef or chicken is 400 g, of vegetables 600 g. You can drink 250 ml of kefir before going to bed. The products are boiled, steamed or fried without adding oil, spices or salt.

Adherence to the drinking regime is mandatory. You can drink up to 2 liters of liquid per day.

On the grapefruit

Grapefruit, like other citrus fruits, helps start fat burning processes in the body. If you combine the fruit with kefir or cottage cheese, you can cleanse the intestines and liver. Grapefruit fasting days have many contraindications.

These include:

• elderly and children;
• severe kidney pathologies (including nephritis and pyelonephritis);
• breastfeeding and childbearing;
• liver damage (including hepatitis);
• diseases of the digestive system (ulcers, gastritis, colitis);
• tendency to allergic reactions.

7 days before the diet, grapefruit should be gradually included in the diet. The daily intake of this fruit is no more than 5 fruits. You can make juice from grapefruit and spend the whole day with it. Experts recommend drinking 250 ml of pure still water every 60 minutes.

A reduction in physical activity is recommended. If you feel sick during the day, you need to eat something and finish unloading.

Grapefruit can be combined with eggs, dairy products and green tea.

Sample menu:

• breakfast – boiled egg, 250 ml fruit juice;
• lunch - half a ripe fruit
• lunch - boiled chicken breast, 250 ml fruit juice;
• afternoon snack - half a ripe fruit;
• dinner - 250 ml fruit juice, cottage cheese;
• late dinner - green tea.

The fruit contains naringin, which gives grapefruit its bitterness. The substance may cause belching and heartburn.

In the tea

A fasting day with tea can be organized no more than every 2 weeks. During this period, the entire body is cleansed at the cellular level.

The technique has contraindications:

• cystitis;
• low or high blood pressure;
• kidney disease;
• vascular pathologies;
• period of pregnancy and breastfeeding;
• chronic diseases of the gastrointestinal tract that are in an acute phase;
• liver diseases;
• psycho-emotional disorders.

The nutritional system can be considered strict, so it is only suitable for completely healthy people. During the day, you can only drink herbal, green or black tea.

Daily amount:

• green - 1 l;
• herbal medicine - 2 l;
• black – 1. 5 l.

Do not drink cold, strong or scalding drinks. If desired, add milk or ginger root to the tea. The diet can be diluted with fresh fruit (1-2 apples or pears).

Comparison of the effectiveness of fasting days

The table shows the results of fasting days (depending on the type):

Mono-diet type	Result
For kefir	up to 3 kg
For kefir and cottage cheese	up to 3 kg
On kefir and oatmeal	up to 3 kg
For kefir and vegetables	up to 2 kg
For kefir and buckwheat	up to 2 kg
On a watermelon	up to 3 kg
the apple	up to 2 kg
On the water	up to 3 kg
Buckwheat porridge	up to 2 kg
On the cottage cheese	up to 2 kg
On the cucumber	up to 2 kg
About protein foods	1, to 5
On the grapefruit	up to 1 kg
In the tea	up to 2 kg

The rate of release of fat cells from the subcutaneous layer depends on the individual characteristics of the body. You may lose a little weight in 24 hours.

A fasting day allows the organs of the digestive system to "rest". The most effective techniques help to clean the intestines and remove excess moisture. After a fasting day, you cannot immediately return to your usual diet.