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

A fasting day 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 cleansed: waste and toxins leave the body faster.

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

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

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

During fasting days, it is necessary to comply with the drinking regime. This will speed up the removal of toxins from the intestine, liver and blood. The 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, one should try not to physically overload the body.

Completely exclude from the diet:

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

Fasting days cannot be organized more than 2 times a week (for example, Tuesday and Friday).

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

Fasting day on kefir

Kefir contains more than 20 types of lactobacilli necessary for normal intestinal function.

A fasting day on a fermented milk drink allows:

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

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

Kefir fasting days are useful for people suffering from:

• hypertension;
• atherosclerosis;
• dysbiosis;
• pathologies of the gallbladder and liver.

The 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 suffering from high acidity. The drink can cause heartburn.

Basic rules for a fasting day on kefir:

• 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 doses);
• during the fasting day, it is strictly forbidden to consume sugar and salt;
• mono-diet involves reducing physical activity;
• On the eve of the fasting day, it is recommended to consume more foods that contain protein.

During a kefir mono-diet, 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 of 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 throughout the day.

Kefir and cottage cheese

Fasting days on kefir and cottage cheese allow you 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 eliminate swelling.

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

One of the main conditions for a fasting day is compliance with the drinking regime.During the day you can drink tea, coffee (without milk or sugar) and still mineral water. The 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 foods.

You can consume cottage cheese and kefir in unlimited quantities.A daily mono-diet involves 5-6 meals. Between them it is necessary to maintain an interval of 1. 5 to 2 hours. Experts recommend refraining from snacking.

Example meal plan:

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

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

Fasting days 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 the intestines and stomach.

During a daily mono-diet, experts recommend preparing oat porridge. It is best to consume grains that have been cooked for a long time. The porridge is prepared as follows: pour the flakes into a saucepan, add 500 ml of water and cook over 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.

The mono-diet is contraindicated for pregnant and breastfeeding women. It is not recommended to organize fasting days for people suffering from intestinal and stomach diseases.

Kefir with vegetables

Experts do not recommend combining kefir with vegetables other than fresh cucumbers.A strict version of the mono-diet involves cleansing 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 products is low, therefore the system is not suitable for people whose work activities involve physical activity. During a mono-diet, experts recommend consuming only ground vegetables.

Contraindications:

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

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

Another option for the download 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 must be remembered that a combination of foods can cause diarrhea. This is a normal phenomenon, indicating the beginning of the intestinal cleansing process.

Kefir with buckwheat

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

Experts recommend consuming green buckwheat during a mono-diet.

This cereal did not lend itself to preliminary 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 with a lid and left for 8 hours.

The finished porridge is divided into 3 portions. It should be consumed without salt, sugar and butter. You can also pour fermented milk drink over buckwheat and leave for 6-8 hours in a warm place. 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 followed by people who suffer from allergic reactions. Fasting days are contraindicated for children. Digestive tract pathologies are considered absolute limitations.

watermelon day

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

Ripe fruits 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;
• phosphor;
• magnesium;
• calcium;
• iron;
• vitamins B1, B2, PP, C, A.

Simultaneously with bowel cleansing, the fat burning process begins. The diet ensures blood renewal. Experts recommend a responsible approach to choosing berries: if the pulp contains carcinogens and nitrates, there is a high risk of developing serious poisoning. Lycopene can provoke a negative reaction, manifested in the form of hyperemia and skin rash.

Watermelon has a strong diuretic effect, so it is recommended to do fasting days no more than once a week. A mono-diet involves the exclusion of any liquids, including still mineral water. The watermelon must be cut, the pulp separated and the seeds removed. Divide into 6 equal portions. The berry is consumed every 2 hours.

in apples

Studies prove that daily consumption of apples prevents the process of food stagnation and rotting in the intestine. Fruits contain natural antioxidants that help prevent natural skin aging and strengthen the body's defenses. Apples are also rich in vitamins, pectins and microelements.

Fasting days should be organized systematically for preventive purposes against diseases:

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

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 mono-diet:

• limit physical activity;
• compliance with the drinking regime;
• take laxatives the day before the fasting day.

To cleanse the intestines and remove excess fluids, experts recommend following a strict method that involves eating only apples. You can't even drink water during the day. The daily fruit intake 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 decoctions of medicinal plants, herbal teas and still mineral water. Cocktails are prepared with apples. You can add carrot or cucumber juice to them.

Fasting days on apples offer many options. Fruits can be consumed along with oatmeal and eggs.

In the water

A day of fasting (the most effective nutritional systems require compliance with basic rules) on water is considered the most rigorous method of weight loss. It is only suitable for completely healthy people.

A water diet promotes:

• accelerated fat burning;
• restoration of food digestion processes;
• eliminating swelling;
• removal of toxins and waste;
• cleansing the digestive tract, 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. With hypertension and hypotension, it is better to abandon the system. During a fasting day, it is necessary to ensure emotional and physical peace, so most often a daily mono-diet is 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 oat porridge, prepared without salt and with water. During the mono-diet, drink up to 2 liters of carbonated mineral water. If 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 carrots or apples. 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.

In buckwheat

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

Fasting days on buckwheat contribute to:

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

Buckwheat quickly satisfies hunger, regardless of the cooking method. Fasting days are held once a week. The technique cleanses the body and removes excess fluids. Fasting days speed up the metabolic process.

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

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

The buckwheat diet is not suitable for people prone to allergic reactions and suffering from digestive tract diseases. Pregnant and lactating women should not fast on buckwheat. It is best to consult your doctor in advance.

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. Second. The cereal (200 g) is washed, poured with cold water (500 ml) and cooked over low heat for 15 minutes.

Sugar, salt and butter should not be added to porridge. More gentle diet options include some concessions: the diet can be varied with kefir or natural 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 the fasting day, you can drink green tea and herbal decoctions.

In cottage cheese

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

Basic principles of dairy fasting days:

• 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 purchase a product with a minimum percentage of fat content. Be sure to drink pure distilled water, dried fruit compotes without added sugar and herbal tea.

People suffering from:

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

The diet is quite strict, so it is necessary to obtain prior authorization from the attending physician to carry out fasting days. 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 cottage cheese and permitted drinks. The daily norm is no more than 600 g.

If desired, you can add 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 digestion of cottage cheese. Dairy product is combined with kefir, honey, berries or fresh berries. Bran can be added to the curd mass.

In cucumbers

Cucumbers contain 95% water, which is why 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 need to give up fried, smoked, salty and fatty foods. Cucumbers are introduced into the diet, gradually "displacing" other products. A mono-diet helps restore metabolic processes in the body, cleansing the intestines and blood.

Experts do not recommend consuming sugar and salt during a fasting day.

The daily intake of fresh cucumbers does not exceed 2 kg. Compliance with the consumption 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 avoiding intense physical activity during the fasting day.

Mono-diet options:

• In cucumbers and kefir.Finely chopped cucumbers (1 kg) are added to 1. 5 liters of low-fat kefir. The cocktail is consumed 5-6 times a day. You can add greens to it.
• In cucumbers and meat.The daily intake of vegetables is 1. 5 kg, meat – 200 g. Experts recommend eating boiled chicken breast or turkey. The products can be taken simultaneously or alternated between them.
• In cucumbers and eggs.You can eat up to 3 boiled eggs a day. The daily norm of vegetables is 1. 5 kg.

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

Absolute restrictions include:

• prolonged use of hormonal drugs;
• tendency to allergic reactions or individual intolerance;
• diseases of the cardiovascular system;
• vitamin deficiency;
• the period of bearing a child and breastfeeding it;
• pathologies of the urinary system, kidneys and liver;
• withdrawal syndrome;
• diabetes;
• recovery period after surgery.

The diet is contraindicated for people suffering from digestive system diseases, anorexia, dehydration or exhaustion.

Protein day

A fasting day on protein foods requires adequate preparation, like other more effective systems. The low calorie content is compensated by quick 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, with the exception of individual intolerance to milk protein.

Example options:

• In vegetables and fish.The daily intake of fish is 500 g, vegetables – 700 g. The first and second courses are prepared from the products. Food is taken 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.
• In vegetables and meat.The daily intake of lean veal, beef or chicken is 400 g, vegetables – 600 g. Before going to bed, you can drink 250 ml of kefir. Products are boiled, stewed or baked without adding oil, seasonings or salt.

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

In grapefruit

Grapefruit, like other citrus fruits, helps trigger 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 a number of contraindications.

These include:

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

7 days before the diet, you should gradually include grapefruit in your diet. The daily intake of this fruit is no more than 5 fruits. You can make grapefruit juice and spend the whole day doing it. Every 60 minutes, experts recommend drinking 250 ml of pure, still water.

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

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

At tea

A tea fasting day 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;
• psycho-emotional disorders.

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

Daily volume:

• green – 1 liter;
• herbs – 2 l;
• black – 1. 5 liters.

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 (depending on the type) of fasting days:

Mono-diet type	Result
On kefir	Up to 3kg
On kefir and cottage cheese	Up to 3kg
On kefir and oatmeal	Up to 3kg
On kefir and vegetables	Up to 2kg
On kefir and buckwheat	Up to 2kg
In a watermelon	Up to 3kg
in apples	Up to 2kg
In the water	Up to 3kg
In buckwheat porridge	Up to 2kg
In cottage cheese	Up to 2kg
In cucumbers	Up to 2kg
In protein foods	Up to 1. 5
In grapefruit	Up to 1kg
At tea	Up to 2kg

The rate of release of fat cells from the subcutaneous layer depends on the individual characteristics of the body. There may be little weight loss in 24 hours.

A day of fasting allows the organs of the digestive tract to "rest". The most effective techniques help cleanse the intestines and remove excess moisture. After a day of fasting, you will not be able to immediately return to your normal diet.