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

A fasting day should be arranged 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 arranged?

A fasting day (the most effective nutrition systems are presented later in the article), as a variant of a mono-diet, brings not only benefits to the body. It cannot be arranged 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 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 must 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 can be arranged no more than 2 times a week (for example, on 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 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 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, 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 eat more foods containing protein.

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

Sample menu:

• breakfast – 250 ml kefir with cinnamon;
• lunch – 250 ml kefir, 100 g cottage cheese;
• lunch – 250 ml 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 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, 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 you need to maintain an interval of 1. 5-2 hours. Experts recommend refraining from 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 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, oat or wheat to the fermented milk drink (no more than 1 tbsp 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 in combination with each other quickly satisfy hunger and increase performance.

Fasting days on oatmeal and kefir contribute to:

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

During a daily mono-diet, experts recommend preparing porridge from oatmeal. It is better to take long-cooked grains. The porridge is prepared as follows: 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.

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 breastfeeding 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 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 heart disease;
• children or old age;
• pathologies of the kidneys and urinary system;
• the period of bearing a child 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 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 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 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.

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 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 servings. 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 kefir, buckwheat porridge;
• lunch – 250 ml kefir;
• lunch – buckwheat porridge;
• afternoon snack – 250 ml 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 fasting day (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 starts. The diet ensures blood renewal. Experts recommend taking a responsible approach to choosing berries: if the pulp contains carcinogens and nitrates, then there is a high risk of developing severe intoxication. Lycopene can provoke a negative reaction, manifested in the form of hyperemia and rash.

Watermelon has a strong diuretic effect, so it is recommended to arrange fasting days no more than once a week. A mono-diet involves excluding any liquid, 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 must be arranged systematically 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 the daily mono-diet:

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

To cleanse the intestines and remove 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 intake of fruit 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 decoctions of medicinal plants, herbal teas and still mineral water. Cocktails are prepared using 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.

On the water

A fasting day (the most effective nutrition systems require compliance with basic rules) on water is considered the most stringent method of losing weight. It is suitable only 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 older people 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 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 carbonated bottled water. If swelling does not appear in the second half of the day, the volume of 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:

• improving the condition of nails, hair and skin;
• restoring the body’s defenses and increasing stress resistance;
• stimulating 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 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 breastfeeding women should not have fasting days on buckwheat. It is better to consult with 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 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 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 fasting days on dairy products:

• dosing 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 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 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 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. The dairy product is combined with kefir, honey, fresh berries or fruits. Bran can be added to the curd mass.

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 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 within 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 is no more than 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 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 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, meat – 200 g. Experts recommend eating boiled chicken breast or turkey. The products can be taken simultaneously or alternated with each other.
• 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 on 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 bearing a child and breastfeeding him;
• 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 fasting day on protein foods requires proper 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 some fresh vegetables to your diet. The technique has virtually no contraindications, with the exception of 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 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. Products are boiled, stewed or baked without adding oil, seasonings 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 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 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 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. Every 60 minutes, experts recommend drinking 250 ml of pure still water.

It is recommended to reduce physical activity. If you feel unwell 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 juice;
• lunch – half a ripe fruit
• lunch – boiled chicken breast, 250 ml of juice;
• afternoon snack – half a ripe fruit;
• dinner – 250 ml juice, cottage cheese;
• late dinner - green tea.

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

At tea

A fasting day with tea can be arranged 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 nutrition 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;
• herbal – 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 (depending on the type) of fasting days:

Mono-diet type	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 a 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 cottage cheese	Up to 2 kg
On cucumbers	Up to 2 kg
On protein foods	Up to 1. 5
On grapefruit	Up to 1 kg
At tea	Up to 2 kg

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