Recovery / / August 12, 2017
The benefits of fasting days
Fasting days are useful for cleansing the body, only to lose Scoring unlikely for weeks-months for these days.Nevertheless, there are times when the use of fasting days is obvious.
Fasting days in overweight nutritionists advise to carry out 1-2 times a week in those cases where the low-fat diet is ineffective.These days, stimulate metabolism, promote raskhodyvaniyu own fat reserves of the body, removal of residues.
primary concerns have fasting days - three.The first - to give your body a break from the huge amount of excess food that you so recklessly into his hectic processing of every "normal" day.
second - to give the opportunity to throw out "stale" remnants of your former feasts, ie,free of toxins (for this bad accompany them clean-up).
And the third - to make your transition to a balanced diet smoother stomach by accustom quietly abandon indiscriminate ingestion of anything and everything.
rules of fasting days
- During the fasting day is necessary to eliminate the intense physical and mental stress.Try to spend the day in a relaxed atmosphere at home opportunities.
- After any handling of the day or series of days should not immediately rush to the restaurant.The body you just do not understand, if you will deal with it according to the principle "all or nothing".In this case, it is possible that a hike in a restaurant turn into frequent visits to the ladies' room.
- In any dietary restrictions, especially in the fasting days, there is a stagnation of bile in the liver.Therefore, in the morning, fasting fasting day is recommended to take 1 tablespoon of vegetable oil, and a diet of tea instead of one - two times to enable infusion of cholagogue collecting herbs.
- Although talk about the amount of food you can only approximate, because it depends on body mass and energy in the day, the general recommendations are as follows: vegetables should be no more than 1.5-2 kg of protein products of 400-700 grams per day.
- Fasting days is best done when you are very busy - it will distract from thinking about food.But if you plan to carry out unloading of the house, be prepared for the challenges: a number of artful fridge!Important (for any handling of the day): if you suddenly feel an unbearable hunger, drink a glass of low-fat yogurt or yogurt.
- Eat more ordinary water - at least 2.5 liters a day!
- Fasting days to accompany good cleansing of the body: to go to the bath or sauna, swim in the pool, get a massage.But the use of laxatives or diuretics to this day are not recommended.If you feel that lately your intestines working so good, clean it for three days before a discharge, slightly easing their diet due to the large amount of fiber.
- Diuretics will create an unnecessary burden on the kidneys - let them work better in normal mode.
- Of course, even a mini-diet - a little test.However, to cope with it, you can get excellent results.But not this what we aspire ?!
- is strictly forbidden to carry out fasting days during pregnancy and lactation, during illness or simply malaise, in the presence of liver disease and kidney failure, diabetes mellitus type 1.Generally with any acute or chronic disease before discharged, you need to consult with your doctor!
Fasting days to maintain a normal weight (1 per week)
If you want to maintain a stable weight, are fasting days on the basis of the most effective protein.In this case, during the day you can eat low-fat meat and fish products, poultry, vegetable proteins (such as beans).It is important to drink a lot (up to 2-2.5 liters).
to the protein products can be added for a little variety of fresh vegetables - tomato, cucumber, Chinese cabbage, greens.Only there they must be in a pure form, without sauces and gravies.To make it tastier, you can lightly salt.
Incidentally, protein fasting days are not accompanied by a feeling of hunger, and you can eat every 4-5 hours.
protein diet day:
Morning: 1 tbspvegetable oil, 1 portion of protein shakes (ready for sale in pharmacies and sports nutrition stores), 100 grams of smoked veal, coffee without sugar and milk.
After 4 hours: 1 glass of mineral water, 150-200 g of boiled beef with tomatoes and greens, 1 cup of green tea.
After 4 hours: 150-200 g chicken breast (no skin) with a salad of Chinese cabbage, 1 cup of mineral water and tea cholagogue.
After 4 hours: beans in tomato sauce (200 g), a glass of tomato juice.
discharge health day (1-2 times a month)
to excrete toxins, eat as little as possible, and a light meal.No protein, fat, carbohydrate.
Remember the tale of the "tops" and "roots"?So, on a day to be only "tops", ie vegetables that ripen in the air, and greenery.And to drink vegetable juice or mineral water.The required amount of water the body has set itself - need to drink when thirst appears.
Unloading will be more effective if the evening before dinner with vegetables and tomato juice in the morning for breakfast or legenky vegetarian soup.
To cope with hunger, eat little but often.Increase the amount of fiber in the diet and more drink, because water reduces the feeling of hunger.There can be every three hours.
Fasting days not only allow the intestines and throughout the body to work in power saving mode, but can also be directed at the cure of a disease.Without exception, all fasting days contribute to the activation of metabolism, excretion of toxins and normalization of acid-base balance and mineral metabolism, as well as unloading of the cardiovascular system.
cleansing diet fasting day
eve dinner: vegetarian soup.
Morning: 1 tbspvegetable oil, fruit juice of "inches" (150 ml), half diluted mineral water, 1 tomato.
2-3 hours: vegetable salad, vegetarian soup, choleretic tea.
2-3 hours: stewed (without oil) vegetables, fresh vegetable juice (150 ml).
2-3 hours: salad of tomatoes and cucumbers with pickled mushrooms (fungi not more than 100 grams), green tea.
2-3 hours: vegetarian vegetable soup.
For breakfast: steamed vegetables and coffee without sugar.
carbohydrate fasting days
Option 1 (Cider Day):
During the fasting day on apples, you should not eat any other food except for a certain number of apples and water.
Apple fasting days is recommended to practice in the following cases:
- as a cathartic exercise for improving health;
- as a way to compensate for the caloric excesses, the obtaining of the day before;
- as a tool that allows you to burn about 150-200 g of the body's fat reserves.
Held apple a day since.Eve advisable to take an effective dose of a laxative, such as senna extract.Next, 1.5 kg of apples is taken.A third of them should be consumed in baked form, as it is in a baked apple more substance called pectin (pectin - one of the best adsorbents, it is perfectly helps to remove various toxins).All apples should be divided into 5-6 receptions.The necessary fluid, as we have already mentioned, must be consumed in sufficient quantities.
Within a month, recommended 4-6 days of apple.Apple fasting days it is advisable to arrange as soon as you exceed the caloric norm of their daily diet (for compensation), or you can schedule them for a month in advance.
If during the fasting day on apples you decide to visit bath or sauna, do not forget to bring a little salted water for drinking.Option 2:
100 g soaked dried apricots or prunes or raisins boiled 5 times a day.Option 3:
300-400 g watermelon flesh 5 times a day.Option 4 (Rice fasting day):
150g unpolished rice boiled without salt and divide into 3 portions.
For breakfast you can add to the rice a pinch of cinnamon (to taste), for lunch Grate small apple for dinner to eat a little extra pepper pod or a small carrot.
Meat discharge day
Option 1 meat of the day:
400 grams of lean meat, cooked without salt, divided into 4 portions.
To each portion, cook vegetable garnish (150-300 g, except potatoes).In addition, in this day for breakfast and dinner, it is recommended to drink a glass of unsweetened tea (decoction of rose hips).Option 2 meat fasting day:
200-250 grams of lean cooked meat, 2 cups of tea without sugar and 1-2 cups of any juice.Food is divided into 5-6 receptions.
Fish discharge day
indicated for atherosclerosis, obesity, diabetes.400 g boiled fish (bream, perch, cod, perch, pike) distributed on 6 receptions.In addition, it is not forbidden to drink 2 cups of coffee or tea with milk, two cups of broth hips.
curd discharge day
Cottage cheese or cottage cheese - fruit fasting days are shown in diabetes, obesity, nephritis, circulatory failure, gout, urate diathesis, hepatitis.Option 1 cheesecake of the day:
100 g of fresh nonfat cottage cheese (preferably home) to eat 4 times a day with food wheat bran (1-2 teaspoons).
Bran pre-fill with boiling water, and after 20-30 minutes, the water is drained.
Cheese is good in combination with fruit, honey, vegetables and berries.Therefore, the daily requirement of cottage cheese (400 g) can be prepared casserole with vegetables, fruit or dried fruit.
In fruit casseroles no need to add sugar, and vegetable (sprinkled with parsley, dill and other herbs) - salt.
for breakfast and dinner is useful in addition to drink a cup of yogurt or broth hips.Option 2 curd days:
Cottage cheese - kefir (milk) diet.60 g of cheese (preferably 9%) and 5 glass of milk per day.Option 3 day cottage cheese:
500 g low-fat eating with two glasses of buttermilk for 5 receptions.
vegetable fasting day
Option 1 vegetable of the day:
In 6 visits during the day to eat 1.5 kg of tomatoes, cucumbers and cabbage.Option 2 (Potato Day):
2 kg boiled potatoes divided into 6 receptions.Additionally, you can drink 2 cups of yogurt.Option 3 vegetable of the day:
1,2 - 1,8 kg of vegetables (excluding potatoes) undergoing any cooked or raw, as a salad or salad to eat for 6 receptions.advise cook:
- Chop 400 grams of cabbage, pour over boiling water and soak in boiling water for 2-3 minutes (to remove bitterness), then drain the water, squeeze the cabbage lightly, add salt, season with sunflower oil or mayonnaise, add sugar to taste.
- Grate 100g of raw carrots, 100 g and 100 g of cooked raw beets, add 50 grams of green onions.2 tablespoonsgreen peas, 1-2 cloves of minced garlic.Mix with chopped pickled cucumber, fill with vegetable oil (1-2 tablespoons), add lemon juice or vinegar.
Day supply with cheese and eggs
Breakfast: cup of black coffee with a slice of sugar, 100 grams of cheese.
Lunch: glass weakly brewed tea with a piece of sugar, two eggs scrambled.
Dinner: glass weakly brewed tea with a piece of sugar, 200 grams of cheese.
Fat fasting days
If you do not suffer from digestive diseases (cholecystitis, colitis, gastritis, hepatitis), you can arrange and fat days.Option 1 fat days (Day cream supply):
During the day, every 3 hours drink equal portions of cream (total number - 600 ml).Additionally allowed coffee or strong tea without sugar.Option 2 (Sour Day):
5 times a day to eat 100 grams of sour cream, in addition, during the day drink 2 cups of coffee with milk (50 ml) sugar or sweetener.Option 3 (Kefir discharge day):
Kefir discharge day is shown in atherosclerosis, diseases cardiovascular system, obesity, diabetes, gout, constipation.5 cups of yogurt to divide on 5 receptions.Option 4 (Milk Day):
5 cups milk divided into 5 receptions.
Unloading weekly diet (diet contrast)
Fasting days can be combined into a so-called contrast diet.
One of the acceptable options the discharge diet - Alternating contrast diet J. Thaton.The advantage of this scheme is the variety of food consumed meals.
Monday- Vegetable day (750 kcal):
Breakfast: coffee, 50 ml milk, 30 grams of bread, 5 g sugar.
Lunch: plate vegetable soup and vegetables (cabbage, beets and spinach).
Dinner: 20 g bread, 20 g of cottage cheese, a portion of asparagus, vegetables.
Bedtime: cup of tea with lemon.
Vtornik- Meat day (1000 kcal):
Breakfast: coffee, 5 g sugar, 50 ml milk, 30 grams of bread.
Lunch: broth 50 g of minced meat, 100 grams of lean veal roast, salad, apple.
Dinner: 100 grams of boiled poultry, 100 grams of lean ham with cornichons multiple, salad, apple.
environment- egg a day (900 kcal):
Breakfast: coffee, 50 ml milk, 30 grams of bread, one egg, 5 grams of sugar.
Lunch: fried 3 eggs, an apple or a melon.
Dinner: 2 eggs, 30 g bread, salad, apple.
Chetverg- Milk Day (1200 kcal):
Breakfast: cup of tea, 50 ml of milk.30 g of bread, 5 grams of sugar.
Lunch: 1 potato, 20 g bread, 20 g of cottage cheese, 500 ml of milk.
Dinner: 1 potato, 500 ml of milk, 5 g butter, 1 apple.
Bedtime: glass of yogurt.
Pyatnitsa- Fish day (800 kcal):
Breakfast: cup of tea, 50 ml milk, 30 grams of bread, 5 g sugar.
Lunch: cup of broth, 100 g of boiled fish, 20 g bread, salad, 1 medium pear.
Dinner: 1 sardine or a trout, a glass of tomato juice, 1 apple.
Saturday- Fruity day (700 kcal):
Breakfast: cup of coffee, 50 ml milk, 30 grams of bread, 5 g sugar.
Lunch: 300 g of fruit (except bananas and nuts), 20 grams of bread, 20 g of cottage cheese.
Dinner: the same as lunch, different fruits.
this day can only drink water (1.5 L).