The most effective fasting days for losing weight. 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 done?

A day of fasting (the most effective nutritional systems are presented later in the 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 intense 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 alcohol consumption regime. This will speed 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 tract and other internal systems.

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

Completely exclude from the diet:

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

Fasting days can be organized no more than 2 times a week (for example, Tuesday and Friday).

It is not possible to adhere to a daily mono-diet during pregnancyand breastfeed 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 the normal functioning of the intestine.

A day of fasting with 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;
• pathologies of the gallbladder and liver.

The daily mono-diet has a number of contraindications, including:

• 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 production date);
• It is better 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;
• the mono-diet involves the reduction of physical activity;
• On the eve of the fasting day it is recommended to eat more protein-containing foods.

During a mono-kefir diet, you can eat cottage cheese, apples, cucumbers and oatmeal.

Example 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 get rid of swelling.

The 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 limitation. During a mono-daily 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 alcohol consumption regime.During the day you can drink tea, coffee (without milk or sugar) and natural mineral water. The daily calorie intake does not exceed 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 monodiet includes 5-6 meals. Between them it is necessary to maintain an interval of 1, 5-2 hours. Experts recommend abstaining from snacks.

Example of a meal plan:

• 00 – 250 ml of kefir;
• 30 – 100 g of ricotta;
• 00 – 250 ml of kefir;
• 30 – 100 g of ricotta;
• 00 – 250 ml of kefir;
• 30 - 100 g of ricotta;
• 00 – 250 ml of kefir;
• 30 – 100 g of ricotta;
• 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) with oatmeal and kefir is considered one of the most popular. The products in combination with each other quickly satisfy hunger and increase performance.

Fasting days with oatmeal and kefir contribute to:

• remove toxins and waste from the body;
• reduce pain in diseases of the musculoskeletal system;
• rapid weight loss;
• normalization of the intestine and stomach.

During a daily mono diet, experts recommend making porridge from oatmeal. It is better to take long-cooking cereals. Porridge is prepared like this: pour the flakes into a pan, add 500 ml of water and cook over low heat for 20 minutes. Sugar, salt and honey should not be added to the dish.

Example 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 monodiet 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 other vegetables, except 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, so 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 cardiac diseases;
• children or old age;
• pathologies of the kidneys and urinary system;
• the period of pregnancy and breastfeeding;
• diabetes mellitus (regardless of the type);
• pathologies of the digestive system.

You can prepare a refreshing cocktail with 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 a little greenery) 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 kefir, 2 fresh cucumbers;
• late dinner – 2 fresh cucumbers.

It should be remembered that a combination of foods can cause diarrhea. This is a normal phenomenon, which indicates the beginning of the intestinal cleansing process.

Kefir with buckwheat

Kefir in combination 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 it contained all the minerals and vitamins. 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 the 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 plain water per day.

Example 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 suffering from allergic reactions. Fasting days are contraindicated for children. Digestive system pathologies are considered absolute limitations.

Watermelon day

A day of fasting (the most effective options involve 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;
• soccer;
• iron;
• vitamins B1, B2, PP, C, A.

Simultaneously with cleansing the intestines, the fat burning process begins. The diet ensures the renewal of the blood. Experts recommend taking a responsible approach when choosing berries: if the pulp contains carcinogenic substances and nitrates, the risk of developing serious intoxication is high. Lycopene can cause a negative reaction, manifested in the form of hyperemia and skin rash.

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

on apples

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

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

• joints;
• hearts;
• kidney;
• liver;
• vases.

The apple diet has a number of contraindications:

• individual intolerance or tendency to allergic reactions;
• hepatic and renal failure (even acute);
• ulcerative lesions of the stomach;
• increased acidity.

Basic principles of the daily mono-diet:

• limit physical activity;
• compliance with the alcohol consumption regime;
• take laxatives on the eve of the fasting day.

To cleanse the intestines and eliminate excess fluid, experts recommend adhering to 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 natural mineral water. Cocktails are prepared using apples. You can add carrot or cucumber juice to them.

Fasting days on apples offer many options. Fruit can be eaten along with oatmeal and eggs.

On the water

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

A water-based diet promotes:

• accelerated fat burning;
• restoration of food digestion processes;
• eliminate swelling;
• removal of toxins and waste;
• cleanse 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. For hypertension and hypotension it is better to abandon the system. During a fasting day, it is necessary to ensure emotional and physical peace, so very often a mono-daily diet is carried out on weekends.

Within 48 hours you must completely eliminate all foods from your diet except fruits and vegetables. 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 bottled water. If swelling does not appear in the second half of the day, the volume of the liquid can be doubled.

A strong feeling of hunger can be suppressed with carrots 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.

Fasting days on buckwheat contribute to:

• improve 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;
• strengthen 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 need to follow the basic principles of a mono diet:

• limitation of physical activity;
• exclusion from the diet of all foods except buckwheat;
• compliance with the alcohol consumption regime.

The buckwheat diet is not suitable for people prone to allergic reactions and suffering from digestive system diseases. Pregnant and breastfeeding women should not observe buckwheat fasting. It is best 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 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 dietary options include some concessions: the diet can be varied with kefir or freshly squeezed juices.

Example 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.

On the ricotta

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 fasting days on dairy products:

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

It is not necessary to eat low-fat cottage cheese during the day. It is possible to purchase a product with a minimum percentage of fat content. Make sure you 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 it is necessary to obtain permission from the attending physician in advance to spend fasting days. There are several main types of mono diet. The most popular is considered to be 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 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 digestion of cottage cheese. Dairy product is combined with kefir, honey, fresh berries or fruits. Bran can be added to the curd mass.

About cucumbers

Cucumbers are made up of 95% water, so they are classified as a low-calorie food. 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 it is necessary to give up fried, smoked, salty and fatty foods. Cucumbers are introduced into the diet, gradually "replacing" other products. A mono diet helps to restore metabolic processes within the body, cleansing the intestines and blood.

Experts advise against 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.

Example 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 strenuous physical activity during the fasting day.

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 consumed 5-6 times a day. You can add vegetables to it.
• On cucumbers and meat.The daily intake of vegetables is 1. 5 kg, of meat - 200 g. Experts recommend eating boiled chicken breast or turkey. The products can be taken at the same time or alternated with each other.
• On cucumbers and eggs.You can eat up to 3 hard boiled eggs a day. The daily norm of vegetables is 1. 5 kg.

You can also spend fasting days with kefir and buckwheat. The technique has a number of 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 pregnancy 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 digestive system diseases, anorexia, dehydration or exhaustion.

Protein day

A day of fasting with protein foods requires adequate preparation, like other more effective systems. The low calorie content is compensated by rapid 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 proteins.

Example options:

• On vegetables and fish.The daily intake of fish is 500 g, of 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.
• On 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. The 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 fluids a day.

On grapefruit

Grapefruit, like other citrus fruits, helps trigger fat burning processes within the body. If you combine the fruit with kefir or cottage cheese, you can cleanse the intestines and liver. Fasting days on grapefruit have a number of contraindications.

These include:

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

7 days before the diet, it is necessary to gradually include grapefruit in the diet. The daily intake of this fruit does not exceed 5 fruits. You can make grapefruit juice and spend the whole day with it. Every 60 minutes experts recommend drinking 250 ml of pure natural 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.

Example 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, 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 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;
• nephropathy;
• vascular pathologies;
• pregnancy and breastfeeding period;
• chronic diseases of the gastrointestinal tract that are in the acute phase;
• liver disease;
• psychoemotional disorders.

The nutritional 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;
• herbs – 2 l;
• black – 1. 5 l.

Do not drink cold, strong or hot 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 the 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
On a watermelon	Up to 3kg
on apples	Up to 2kg
On the water	Up to 3kg
On buckwheat porridge	Up to 2kg
On the ricotta	Up to 2kg
About cucumbers	Up to 2kg
On protein foods	Up to 1. 5
On grapefruit	Up to 1kg
At tea	Up to 2kg

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

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 cannot immediately return to your normal diet.