Skinny concoction. The best diets for fasting days. Sergey Pavlovich Kashin

Introduction
What are fasting days and why are they needed
Fasting days is a fast and effective diet that simultaneously solves three problems. First, to allow the body to rest from the huge amount of excess food that we daily force it to digest. Secondly, to give him the opportunity to get rid of toxins and toxins. Thirdly, to facilitate the transition from unsystematic eating of food to rational nutrition.

The principle of fasting days is simple: the energy mass of nutrition is reduced from the usual 2000-3000 kcal to 700-1000 kcal. As a result, the reserve mechanism immediately turns on - the missing energy begins to be replenished due to the fats accumulated in the body. And since dietary restrictions do not go beyond 24-36 hours, no harm is done to the body.

On fasting days, not only the intestines work in a sparing mode, but favorable processes take place throughout the body aimed at its improvement: metabolism is activated, the acid-base balance is normalized, the cardiovascular system is unloaded.

The effectiveness of a fasting day directly depends on the amount of calories absorbed. Their recommended amount on a fasting day is from 700 to 1000 kcal. Moreover, the main amount of energy should come from carbohydrates - 55%. The share of proteins accounts for 25% and almost the same - 20% - for the share of fats.

The optimal number of fasting days is a maximum of 2 days. Otherwise, the effect may be just the opposite. The fact is that a dietary restriction that lasts more than 48 hours slows down the metabolism, that is, the body changes to an economical mode and stops using fat.

Fasting days bring the greatest benefit on the 3rd day after a plentiful feast, because, as it turned out, it is during this period that fat is deposited in “fat depots”.

If you decide to regularly spend fasting days, remember that you need to eat right not only on these days, but also after them. You need to eat often, but little, giving preference to vegetables, fruits, low-fat dairy products, fish and meat.

The myth of fasting days
The most popular myth about fasting day: today we eat everything we want, and a lot, and tomorrow we will arrange a fasting day day, and there will be no extra pounds.

Remember: in one day, even a very hungry one, you cannot get rid of the excess weight that you “ate” in a week.

The essence of the fasting day lies in its name, that is, you give the body a rest, unload it: during the day, eat easily digestible foods (apples, cucumbers, etc.), drink kefir or yogurt. At the same time, your body works at half strength, spending much less energy than when digesting, for example, a fatty meat dish. Therefore, it would be a big mistake to hope that with the help of fasting days you can lose a lot of weight or recover from obesity.

With the help of a fasting day, you can only quickly normalize your weight after a hearty holiday meal. Did you eat well and gain 400–500 grams as a result? After a fasting day, you will get rid of these extra grams, and the arrow of your scales will return to its usual mark.

To whom fasting days are contraindicated
Fasting days are clearly contraindicated for pregnant and lactating women, as well as during an exacerbation of chronic diseases.

In addition, when choosing an unloading technique, it is necessary to take into account individual contraindications. Some people, due to the peculiarities of their physiology, do not tolerate milk. Others suffer from chronic diseases of the liver, gallbladder or diabetes, so sour cream or sweet fasting days are not for them.

Even if on the eve of the planned “unloading” you feel uncomfortable, it is better to postpone this event to a later period, when your condition returns to normal.

The most zealous supporters of fasting days, of course, are women. Many of them, of course, have a question: is it possible to unload on critical days? It is possible, but only if you carry them easily and without pain.

Types of fasting days
According to the composition of nutrients fasting days are divided into:

• carbohydrate (vegetable, fruit, berry, rice, buckwheat);

• fat (sour cream, cream);

• protein (meat, fish, cottage cheese, kefir);

• combined.

When choosing a fasting day, there are no general recommendations. Here everyone decides for himself. The main thing is that you must decide on the goal: to stabilize weight, get rid of extra pounds, solve a health problem and etc. This should take into account the time of year, your taste preferences and how you endure hunger.

If you have never been on a diet and for the first time decided to try the effectiveness of fasting days, it is best to start with the so-called full days: meat, cottage cheese or sour cream. Their calorie content is 900-1200 kcal. They are easily tolerated by the body, but in terms of effectiveness they are not inferior to everyone else. In summer, you can start with some fruit or vegetable days: due to the large amount of vegetables or fruits eaten (1.5–2 kg), hunger rarely occurs.

Having consolidated success on full days, you can switch to hungry mono days, during which you can eat only one product: apples, watermelons, cucumbers, kefir, rice, etc. The calorie content of such days does not exceed 900 kcal, so it is recommended to spend them no more than once a week, and best of all the next day after the holiday.

If you tolerate hunger well, you can spend double fasting days to enhance the effect. In this case, the meat day should go first, and then the sour cream or vegetable day.

Carbohydrate fasting days
For carbohydrate fasting days, it is best to choose foods that are high in vegetable fiber, vitamins and minerals: sour apples, fresh cucumbers, watermelons, tomatoes, plums, cherries, currants and other vegetables and fruits. It goes without saying that the consumption of proteins and fats should be kept to a minimum.

The volume of the selected products should be approximately 1.5 kg. They should be divided into 5 servings and taken throughout the day at regular intervals.

If we are not talking about cereals (rice and buckwheat), additional liquid is usually not required during carbohydrate days, since vegetables and fruits contain a sufficient amount of water.

One of the options for carbohydrate fasting days are "raw" days, which are recommended as cleansing to remove accumulated toxins from the body. These days you can eat all kinds of salads from raw vegetables (carrots, beets, cabbage, greens), seasoning them with lemon juice and a teaspoon of vegetable oil (it is better to take unrefined olive or sunflower).

Fat fasting days
In the absence of diseases of the digestive system (cholecystitis, colitis, gastritis, hepatitis) you can spend fat days. They activate the work of enzymes that break down fats, prevent the conversion of carbohydrates into fats and give a rest to the part of the pancreas that is responsible for the production of insulin.

On fat days, it is recommended to eat 500–600 g of 20% sour cream or cream, divided into 5 doses, and drink a glass of rosehip broth or black coffee without sugar 2 times a day.

Protein fasting days
Protein fasting days рекомендуются прежде всеGо тем, кто хочет стабилизировать свой вес: они улучшают обмен веществ и повышают активность ферментов, разрушающих жиры. These days you can eat lean meat and fish, poultry and foods rich in vegetable protein (for example, beans), as well as drink plenty of fluids (up to 2–2.5 liters). For a change, you can add a small amount of fresh vegetables (tomatoes, cucumbers, Beijing cabbage) and greens to the listed products. It is important to follow one rule: vegetables should be eaten fresh, without sauces and gravies, preferably without salt.

Types of fasting days
Fasting days on meat are very effective. During the meat day, you need to eat 450 g of boiled lean meat, dividing it into 5 doses. In addition, 3 times a day it is recommended to drink a glass of coffee with milk without sugar (possible with sorbitol or xylitol) and 2 glasses of rosehip broth.

Approximate diet
Food should be taken every 4 hours.

Breakfast

Smoked veal - 100 g, protein shake (can be bought at a pharmacy or sports nutrition store) - 1 serving, vegetable oil - 1 tbsp. l., black coffee without sugar.

Dinner

Boiled beef with a salad of tomatoes and herbs - 150-200 g, mineral water - 1 glass, green tea - 1 glass.

afternoon tea

Skinless chicken breast with Beijing cabbage salad - 150-200 g, mineral water - 1 cup, choleretic tea - 1 cup.

Dinner

Beans in tomato - 200 g, tomato juice - 1 cup.

Combined fasting days
From the name it can be seen that on a combined fasting day it is recommended to eat various foods, provided that their chemical composition is close.

For example, on a rice-apple day, you need to eat 3 servings of rice porridge cooked in milk and about 1 kg of raw or baked apples, and on a curd-kefir day - 3 servings of cottage cheese (or cottage cheese) 150 g each and 3 cups of kefir or curdled milk.

Unloading day rules
In order for the fasting day to lead to the desired result, and you achieve the intended goal, it is necessary to carry it out according to all the rules. At first glance, they are quite simple, but success will come only as a result of their rigorous implementation.

Fasting days are recommended to be carried out 1-2 times a week (but no more!) or 1 time in 2 weeks.

Whenever you restrict yourself in nutrition, the body experiences stress. The