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

Fasting days should be organized several times a week. The most effective systems allow you to lose 1-2 kg in 24 hours. During this period, the intestines and other internal systems are cleaned: waste and toxins leave the body faster.

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

A day of fasting (the most effective nutrition systems are presented later in the article), as a variant of the mono-diet, brings not only benefits for the body. It cannot be arranged without prior preparation. During fasting days, there is an intense release of fat cells from the subcutaneous layer.

The main condition is compliance with all methodology rules. Before the mono-diet, it is necessary to prepare the body for the new regime. Experts recommend including easily digestible foods in your diet and reducing portion sizes.

During fasting days, it is necessary to adhere to the drinking regimen. This will accelerate the removal of toxins from the intestines, liver and blood. Systematic use of strict diets can improve the functional activity of the gallbladder, digestive tract and other internal systems.

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

Completely exclude from the diet:

• alcohol;
• Canned food;
• semi-finished products;
• smoked, fatty and salty food.

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

You cannot adhere to a daily mono-diet during pregnancyand nurse him. Fasting days are contraindicated for people suffering from chronic diseases of the digestive tract.

Fasting day on kefir

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

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

• eliminate the feeling of heaviness;
• prevent the development of constipation;
• strengthen hair, nails, bones;
• eliminate irritability;
• restore the intestinal microflora.

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

Fasting days on kefir are useful for people suffering from:

• hypertension;
• atherosclerosis;
• dysbacteriosis;
• gallbladder and liver pathologies.

Daily mono-diet has a number of contraindications, which include:

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

It is not recommended to use kefir for people who suffer from high acidity. Drinking can cause heartburn.

Basic rules for fasting day on kefir:

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

During the mono-diet on kefir, 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 fresh cheese;
• lunch – 250 ml of kefir, 2 fresh cucumbers;
• afternoon snack – 250 ml kefir, green apple;
• dinner – 250 ml of kefir, oatmeal;
• late dinner - 250 ml of kefir.

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

Kefir and fresh cheese

Fasting days on kefir and cottage cheese allow you to normalize your metabolism and saturate your 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.

Daily diet is contraindicated for people suffering from kidney disease, gastritis, ulcer and diabetes. Individual intolerance to cottage cheese or kefir is considered an absolute restriction. During the daily mono-diet, it is not recommended to consume food with a fat content of more than 2%.

One of the main requirements for a fasting day is to observe the drinking regime.During the day you can drink tea, coffee (without milk or sugar) and mineral water without gas. Daily calorie intake is no more than 700 kcal. 24 hours before the mono-diet, it is necessary to limit the amount of fatty and heavy food.

You can consume fresh cheese and kefir in unlimited quantities.Daily mono-diet includes 5-6 meals. Between them you must maintain an interval of 1. 5-2 hours. Experts recommend abstaining from snacks.

Sample meal plan:

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

Kefir goes well with bran. You can add rye, oats or wheat to the fermented milk drink (no more than 1 tablespoon per 250 ml).

Kefir and oatmeal

Fasting day (the most effective methods allow you to lose up to 4 kg per day) with oatmeal and kefir is considered one of the most popular. Products in combination with each other quickly satisfy hunger and increase performance.

Days of fasting on oatmeal and kefir contribute to:

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

During the daily mono-diet, experts recommend preparing oatmeal porridge. It is better to take long-boiled grains. The porridge is prepared as follows: pour the flakes into a saucepan, 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 of kefir;
• lunch - oatmeal;
• afternoon snack – 250 ml of kefir;
• dinner - oatmeal;
• late dinner - 250 ml of kefir.

Mono-diet is contraindicated for pregnant and lactating women. It is not recommended to arrange fasting days for people suffering from intestinal and stomach diseases.

Kefir with vegetables

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

The energy value of the product is low, so the system is not suitable for people whose work activities include physical activity. During the mono-diet, experts recommend consuming only minced vegetables.

Contraindications:

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

You can make a refreshing cocktail from kefir and cucumbers and drink it during the day. To do this, add finely chopped or grated vegetables (500 g) to the fermented milk drink. The ingredients are mixed (you can add some greens) and the cocktail for 6 servings is ready.

Another option for the unload menu:

• breakfast – 250 ml of kefir, 2 fresh cucumbers;
• lunch – 2 fresh cucumbers;
• lunch – 250 ml, 2 fresh cucumbers;
• afternoon snack – 250 ml of 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, which indicates the beginning of the bowel cleansing process.

Kefir with buckwheat

Kefir combined with buckwheat is another option for a fasting day. The products improve the work of internal systems and help to clean the intestines. Kefir with buckwheat porridge restores microflora.

Experts recommend consuming green buckwheat during mono-diet.

This cereal was not subject to previous heat treatment, so all minerals and vitamins were preserved in it. During the fasting day, drink up to 2 liters of kefir (1%). Buckwheat is prepared in advance: 250 g is poured with 500 ml of boiling water, the container is covered and left for 8 hours.

The finished porridge is divided into 3 portions. It should be consumed without salt, sugar and butter. You can pour fermented milk drink over buckwheat and leave it in a warm place for 6-8 hours. In addition to kefir, you can drink up to 1. 5 liters of herbal tea or still water per day.

Sample menu:

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

The technique cannot be used by people suffering from allergic reactions. Fasting days are contraindicated for children. Pathologies of the digestive tract are considered absolute limitations.

Watermelon Day

A day of fasting (the most effective options include strict restrictions) on watermelon ensures the removal of excess fluid from the body.

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

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

At the same time as cleansing the intestines, the fat burning process begins. 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 severe intoxication. Lycopene can cause a negative reaction, which manifests itself in the form of hyperemia and rashes.

Watermelon has a strong diuretic effect, so it is recommended to have it on fasting days no more than once a week. Mono-diet involves excluding any liquid, including mineral water. The watermelon must be sliced, the pulp separated and the seeds removed. Divide it into 6 equal parts. A berry is consumed every 2 hours.

on apples

Research has proven that the daily consumption of apples prevents the process of stagnation and rotting of food in the intestines. The fruit contains 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 must be systematically arranged for preventive purposes against diseases:

• joints;
• hearts;
• kidney;
• liver;
• vessels.

The apple diet has a number of contraindications:

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

Basic principles of daily mono-diet:

• limiting physical activity;
• compliance with the drinking regime;
• taking laxatives on the eve of the fasting day.

In order to clean the intestines and remove excess fluid, experts recommend following a strict method that includes eating only apples. You can't even drink water during the day. The daily intake of fruit is 2 kg. Apples 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. Cocktails are prepared from apples. You can add carrot or cucumber juice to them.

Apple fasting days offer many options. Fruit can be consumed together with oatmeal and eggs.

On the water

A day of fasting (the most effective nutrition systems require compliance with basic rules) on the water is considered the strictest way to lose weight. It is only suitable for completely healthy people.

Water diet promotes:

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

Contraindications are diseases of the cardiovascular, nervous, urinary and endocrine systems. The diet is not suitable for the elderly and children. For hypertension and hypotension, it is better to leave the system. During the fasting days, it is necessary to ensure emotional and physical peace, so the daily mono-diet is usually carried out on weekends.

Within 48 hours, it is necessary to completely eliminate all foods from the diet except vegetables and fruits. Once a day you can eat oatmeal, prepared without salt and with water. During the mono-diet, drink up to 2 liters of carbonated bottled water. If the swelling does not appear in the second half of the day, the volume of fluid can be doubled.

A strong feeling of hunger can be suppressed with a carrot or an apple. It is allowed to eat fruits and vegetables no more than once a day. If desired, you can add lemon juice or honey to the water.

On buckwheat

Buckwheat, in addition to vitamins and minerals, contains rutin and lysine.

Buckwheat fasting days contribute to:

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

Buckwheat quickly satisfies hunger, regardless of the cooking method. Fast days are held once a week. The technique cleans the body and removes excess fluid. Fasting days accelerate the metabolic process.

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

• limitation of physical activity;
• exclusion from the diet of all foods except buckwheat;
• compliance with the drinking regimen.

Buckwheat diet is not suitable for people prone to allergic reactions and suffering from diseases of the digestive tract. Pregnant and lactating women should not have fasting days on buckwheat. It is better to consult a 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 for 12 hours.
2. A second. Cereals (200 g) are washed, poured with cold water (500 ml) and cooked on low heat for 15 minutes.

Sugar, salt and butter should not be added to the porridge. Milder diet options include some concessions: the diet can be supplemented with kefir or freshly squeezed 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.

During fasting days, you can drink green tea and herbal decoctions.

On fresh cheese

Fresh cheese is considered a source of protein and calcium. The amino acids included in the product ensure the functioning of most internal systems. Fresh cheese does not contain 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 regimen.

It is not necessary to eat low-fat cottage cheese during the day. You can buy a product with a minimal percentage of fat. Be sure to drink pure distilled water, dried fruit compotes without added sugar and herbal teas.

People suffering from:

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

The diet is quite strict, so in order to spend fasting days, it is necessary to get permission from the doctor in advance. There are several main types of mono-diet. The most popular of them is considered the classic type: during the day a person should consume only fresh cheese and permitted drinks. The daily norm does not exceed 600 g.

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

During the fasting day, you can drink green tea every 3 hours. The drink will speed up the process of digesting fresh cheese. The dairy product is combined with kefir, honey, fresh berries or fruit. Bran can be added to curd.

On cucumbers

Cucumbers are 95% water, so they are classified as low-calorie foods. Vegetables contain a large amount of dietary fiber, minerals and acids of organic origin. Cucumbers can be eaten fresh during fasting days. The diet is also supplemented with meat, eggs or kefir.

48 hours before the diet, you must give up fried, smoked, salty and fatty foods. Cucumbers are introduced into the diet, gradually "changing" other products. Mono-diet helps to restore metabolic processes in the body, clean the intestines and blood.

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

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

Sample menu:

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

Experts recommend refraining from intense physical activity during fasting days.

Mono diet options:

• On cucumbers and kefir.Finely chopped cucumbers (1 kg) are added to 1. 5 liters of low-fat kefir. The cocktail is drunk 5-6 times a day. You can add greens to it.
• On cucumbers and meat.Daily intake of vegetables is 1. 5 kg, meat – 200 g. Experts recommend eating cooked chicken breast or turkey. The products can be taken simultaneously or alternately with each other.
• On cucumbers and eggs.It is allowed to eat up to 3 boiled eggs per day. The daily norm of vegetables is 1. 5 kg.

You can also spend fasting days on kefir and buckwheat. The technique has a number of contraindications.

Absolute limits include:

• long-term use of hormonal drugs;
• tendency to allergic reactions or individual intolerance;
• diseases of the cardiovascular system;
• lack of vitamins;
• 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 people suffering from diseases of the digestive tract, anorexia, dehydration or exhaustion.

Protein day

Fasting day on protein food requires proper preparation, like other most effective systems. The low calorie content is compensated by fast digestibility: the body tolerates the products well.

This category includes:

• milk 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, with the exception of individual intolerance to milk proteins.

Example options:

• On vegetables and fish.Daily intake of fish is 500 g, vegetables – 700 g. First and second dishes are prepared from the product. Food is taken 4-5 times a day.
• On fresh cheese and kefir.Daily intake of kefir is 1 liter (1%), fresh cheese - 400 g. 5-6 meals are expected.
• On vegetables and meat.Daily intake of lean veal, beef or chicken is 400 g, vegetables – 600 g. You can drink 250 ml of kefir before going to bed. Products are boiled, stewed or baked without adding oil, spices or salt.

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

On grapefruit

Grapefruit, like other citrus fruits, helps to start the process of burning fat in the body. If you combine fruit with kefir or cottage cheese, you can clean the intestines and liver. Grapefruit fasting days have a number of contraindications.

This includes:

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

7 days before the diet, you must gradually include grapefruit in your diet. The daily intake of this fruit is no more than 5 fruits. You can make juice from grapefruit and spend the whole day on it. Experts recommend that you drink 250 ml of pure still water every 60 minutes.

It is recommended to reduce physical activity. If you don't feel well 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 of juice;
• lunch - half a ripe fruit
• lunch – boiled chicken breast, 250 ml of juice;
• afternoon snack - half a ripe fruit;
• dinner – 250 ml of juice, fresh cheese;
• late dinner - green tea.

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

At tea

A fasting day with tea can be organized no more than once 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 the acute phase;
• liver diseases;
• psychoemotional disorders.

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

Daily volume:

• green – 1 l;
• vegetable - 2 l;
• black – 1. 5 l.

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

Comparing the effectiveness of fasting days

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

Mono-child type	The result
On kefir	Up to 3 kg
On kefir and cottage cheese	Up to 3 kg
On kefir and oatmeal	Up to 3 kg
On kefir and vegetables	Up to 2 kg
On kefir and buckwheat	Up to 2 kg
On the watermelon	Up to 3 kg
on apples	Up to 2 kg
On the water	Up to 3 kg
On buckwheat porridge	Up to 2 kg
On fresh cheese	Up to 2 kg
On cucumbers	Up to 2 kg
About protein food	Until 1. 5
On grapefruit	Up to 1 kg
At tea	Up to 2 kg

The speed at which fat cells are released from the subcutaneous layer depends on the individual characteristics of the body. There may be a slight weight loss over 24 hours.

A fasting day allows the organs of the digestive tract 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.