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 to 2 kg in 24 hours. During this period, the intestines and other internal systems are cleansed: waste and toxins leave the body more quickly.

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

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 prior 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 diet. Experts recommend including easily digestible foods in your diet and reducing portion sizes.

During fasting days, it is necessary to adhere to the drinking regime. This will accelerate the elimination 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 the body.

Completely exclude from the diet:

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

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

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

Kefir fasting day

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

A day of fasting 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 slight diuretic effect.

Kefir fasting days 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 kefir fasting day:

• 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 consists of reducing physical activity;
• On the eve of the fasting day, it is recommended to eat more protein-containing foods.

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

Example menu:

• breakfast – 250 ml of cinnamon kefir;
• 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 fermented milk drinks, you can drink sparkling mineral water and green tea throughout the day.

Kefir and cottage cheese

Fasting days with 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 combined with cottage cheese helps eliminate swelling.

The daily diet is contraindicated for people suffering from kidney diseases, 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 greater 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. Daily calorie intake does not exceed 700 kcal. 24 hours before the mono-diet, you must limit the amount of fatty and heavy foods.

You can consume cottage cheese and kefir in unlimited quantities.A daily mono-diet includes 5-6 meals. Between them you need to maintain an interval of 1. 5-2 hours. Experts recommend refraining from snacks.

Sample meal plan:

• 00 – 250 ml of kefir;
• 30 – 100 g cottage cheese;
• 00 – 250 ml of kefir;
• 30 – 100 g cottage cheese;
• 00 – 250 ml of kefir;
• 30 to 100 g of cottage cheese;
• 00 – 250 ml of kefir;
• 30 – 100 g 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) with oatmeal and kefir is considered one of the most popular. Products combined 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 associated with diseases of the musculoskeletal system;
• rapid weight loss;
• normalization of the intestines and stomach.

During a daily mono-diet, experts recommend preparing porridge based on oatmeal. It is better to take long-cooked cereals. 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.

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

Vegetable kefir

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 professional activities involve physical activity. When on 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;
• childbearing and breastfeeding period;
• diabetes mellitus (regardless of type);
• pathologies of the digestive tract.

You can prepare a refreshing cocktail from kefir and cucumbers and drink it throughout 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 of 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, indicating the start of the intestinal cleansing process.

Buckwheat kefir

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, therefore it retained 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 must be consumed without salt, sugar and butter. You can also pour a 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. Pathologies of the digestive tract 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;
• calcium;
• iron;
• vitamins B1, B2, PP, C, A.

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

Watermelon has a strong diuretic effect, so it is recommended not to arrange fasting days more than once a week. A mono-diet consists of excluding all liquids, including still 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 proven that daily consumption of apples prevents the process of stagnation and rotting of food in the intestines. 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 microelements.

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

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

The apple diet has a number of contraindications:

• individual intolerance or tendency to allergic reactions;
• hepatic and renal 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 fluid, experts recommend adhering to a strict method of eating only apples. You can't even drink water during the day. The daily fruit consumption is 2 kg. Apples can be combined with cottage cheese. In this case, consume 600 g of dairy product and 1 kg of fresh fruit during the day.

You can drink medicinal plant decoctions, herbal teas and still mineral water. Cocktails are made with apples. You can add carrot or cucumber juice to it.

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

On the water

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

A water diet promotes:

• accelerated fat burning;
• restoration of food digestion processes;
• eliminate swelling;
• elimination of toxins and waste;
• clean 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, therefore 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 oatmeal porridge, prepared without salt and with water. During the mono-diet, drink up to 2 liters of bottled sparkling water. If the swelling does not appear in the afternoon, the volume of fluid 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 you wish, 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:

• 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 satiates hunger, regardless of the cooking method. Fasting days occur once a week. The technique cleanses the body and removes excess fluid. 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 diseases of the digestive tract. Pregnant and lactating women should not fast on buckwheat. It is best to consult your doctor beforehand.

There are several main options for unloading buckwheat:

1. First of all. Buckwheat (200 g) is washed, poured with boiling water (500 ml) and left for 12 hours.
2. Second. Cereals (200 g) are washed, poured with cold water (500 ml) and cooked over low heat for 15 minutes.

Sugar, salt and butter should not be added to the porridge. Softer diet 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 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 per day;
• compliance with the drinking regime.

There is no need to eat low-fat cottage cheese during the day. You can buy a product with a minimum 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 it is necessary to obtain permission from the attending physician in advance to carry out fasting days. There are several main types of mono-diet. The most popular of them 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 cottage cheese digestion process. The dairy product is combined with kefir, honey, fresh berries or fruits. Bran can be added to the curd mass.

On cucumbers

Cucumbers contain 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, 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.

Daily consumption of fresh cucumbers does not exceed 2 kg. Compliance with the drinking regime is obligatory. 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 greens to it.
• On cucumbers and meat.The daily intake of vegetables is 1. 5 kg, of meat - 200. Experts recommend eating boiled chicken breast or turkey. The products can be taken simultaneously or alternately.
• On cucumbers and eggs.You are 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 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 of a child;
• 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

A day of fasting with protein foods requires adequate preparation, like other most 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 fresh vegetables to your diet. The technique has practically no contraindications, except for individual intolerance to milk proteins.

Example options:

• On vegetables and fish.The daily consumption of fish is 500 g, that of vegetables 700 g. The first and second dishes are prepared from these 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 to 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. Products are boiled, simmered or baked without adding oil, seasoning or salt.

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

On grapefruit

Grapefruit, like other citrus fruits, helps trigger fat burning processes in the body. If you combine the fruits 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 renal pathologies (including nephritis and pyelonephritis);
• breastfeeding and childbearing;
• liver damage (including hepatitis);
• diseases of the digestive tract (ulcers, gastritis, colitis);
• tendency to allergic reactions.

7 days before the diet, you should gradually include grapefruit in your diet. The daily consumption of this fruit does not exceed 5 fruits. You can make grapefruit juice and spend the whole day there. 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.

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 compound that gives grapefruit its bitterness. The substance can cause belching and heartburn.

With tea

A fasting day with tea can only be held 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 in the acute phase;
• liver diseases;
• psycho-emotional disorders.

The nutritional system is considered strict and therefore suitable only 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 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 fruits (1-2 apples or pears).

Comparison of the effectiveness of fasting days

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

Type of mono-diet	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 cottage cheese	Up to 2kg
On cucumbers	Up to 2kg
On protein foods	Up to 1. 5
On grapefruit	Up to 1 kg
With tea	Up to 2kg

The speed at which fat cells are released from the subcutaneous layer depends on the individual characteristics of the body. There may be little weight loss over 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 cannot immediately return to your normal diet.