same thing happens on fasting days, although we say that they bring nothing but good to our body. In order to prevent this from happening, fasting days should not be carried out haphazardly, but a specific day should be chosen for them.

It is customary to start a new business on Monday. So let it be Monday. The weekend is over, the work week begins, you need to tune in to the work rhythm. Therefore, you should not overload the stomach, limit yourself to vegetables or fruits, although a combined fasting day is also suitable.

You can also give your body a break in the middle of the working week - on Wednesday. By the way, nutritionists recommend this option for fasting days, held once a week. Many people prefer to choose Friday, because after a fasting day it is more pleasant to relax. And some believe that the ideal day for unloading is Saturday. It can be spent at home, and there will be another day off ahead.

Thus, you yourself choose the day that you like best. If we again turn to nutritionists, then we have already said about Wednesday, but with 2 fasting days a week, they strongly recommend Tuesday and Friday. Moreover, two-time fasting days must be alternated. For example, on Tuesday - fish, on Friday - vegetables. Next week: milk on Tuesday, fruit on Friday, etc.

Do not plan fasting days on the eve of holidays or family celebrations, when you cannot do without a plentiful feast. Otherwise, your body will fail, and you will not get anything but an upset stomach on such a day.

When planning a fasting day, try not to change anything in the usual rhythm of your life. The only thing you should not forget about this day: the physical and mental stress of the fasting day should be less intense than usual.

Physical exercise (pool, sauna, massage), of course, help to cleanse the body of toxins, but they should also be done in a gentle mode - you should not exhaust the body and try to achieve it in just one day. And to distract from the feeling of hunger, you can do something interesting and exciting: get out into nature, meet your beloved friend, read an exciting detective story, etc.

To get the most out of the fasting day, you need to prepare for it in advance. On the eve, it is advisable to refuse dinner and cleanse the intestines by taking a mild laxative or putting an enema. If your bowels are not working well, in addition to the above, in the 3 days leading up to fasting, add fiber-rich foods to your diet.

We can only speak about the quantity and quality of food needed for 1 fasting day. It depends on body weight and energy consumption on that day. However, general recommendations are nonetheless:

• food should be voluminous, but low in calories;

• the total calorie content of meals eaten should be 700-1000 kcal;

• vegetables should be no more than 1.5-2 kg, and protein products - no more than 400-700 g.

Any fasting day is accompanied by a feeling of hunger. Fractional nutrition helps to cope with it. All products should be divided into 5-6 servings, which should be eaten every 3-4 hours.

If possible, food on fasting days should be consumed without salt and sugar. If necessary, you can use lemon juice or some other substitute instead.

Liquids on a fasting day should be drunk a lot - at least 2-2.5 liters. It can be plain or non-carbonated low-mineralized water. Green tea promotes the removal of toxins from the body, and a decoction of rose hips and herbal teas contain a large supply of vitamins.

By restricting ourselves in nutrition, we provoke stagnation of bile in the liver. To prevent this from happening, in the morning on an empty stomach it is recommended to take 1 tbsp. l. vegetable oil, and instead of tea, add an infusion of choleretic herbs 1-2 times to the fasting day diet.

Кроме тоGо, утром очень хорошо выпить лимонно-медовый напиток, приGотовленный накануне из 1 стакана воды, 1 ч. l. honey and 2 slices of lemon. Taken on an empty stomach, it starts the metabolic processes in the body.

Fasting day diet must be strictly and strictly observed. If you have chosen a cucumber day for yourself, then all other products for you on this day are under the strictest ban.

On a fasting day, you should not be allowed to be tormented by a strong feeling of hunger, otherwise overeating the next day cannot be avoided. If you really want to eat, drink a glass of low-fat kefir or yogurt.

Whatever fasting day you choose, do not forget to take vitamins on this day.

Although it is recommended to spend the fasting day at home, it is best to eat food separately from other family members. So it is easier to avoid temptation and not to overeat.

During fasting days, it is important to ensure that you have a full healthy sleep, the duration of which should be at least 9-10 hours.

And the last thing: if during the fasting day you feel bad, immediately drink a glass of sweet tea and refuse to unload.

Rules for the unloading week
If you want to lose weight and have already become accustomed to fasting days, the next step is the fasting week. There are many options for it. Let's give some examples.

Vegetable fasting week
During this week, you can eat raw and boiled vegetables, as well as rice. The feeling of hunger does not arise, because there are no restrictions on the use of vegetables.

The vegetables and herbs that are recommended to eat in the vegetable fasting week include: red, white, cauliflower and Brussels sprouts, broccoli, swede, watercress (watercress), young peas, zucchini, watercress, onions and green onions, carrots, cucumber, parsnips, bell peppers, radishes, lettuce (any, but red is better), lettuce, beets, celery, asparagus, green beans, pumpkin, fennel, chicory, garlic.

In addition to eating vegetables in their natural form, you can drink hot vegetable broth, which is sold in powder form in health food stores, and vegetable juices. In cold weather, it is recommended to slightly warm them up.

Fresh fruits can be eaten for breakfast, afternoon tea and between main meals. Their number is also unlimited.

In addition, you can drink water and herbal tea in unlimited quantities. They can be drunk before or after meals, but in no case during a meal. But on an empty stomach it is best to drink a glass of water with freshly squeezed lemon juice.

A proper fasting week lunch should consist of raw vegetables and salad. Their number depends on your appetite: you should leave the table with a feeling of complete satiety.

You can dress the salad with olive or sunflower oil of the first cold pressing, as well as freshly squeezed lemon juice or apple cider vinegar. The best dressing for a salad is any greens that you like and chopped garlic. Fans of the exotic can be advised to sprinkle the salad with whole or chopped sunflower, pumpkin or sesame seeds.

Sprouted seeds, cereals and legumes, a rich source of nutrients, are a wonderful addition to vegetable salad. They can be germinated at home in a special dish covered with gauze.

Unpolished (brown) rice is suitable as a base for vegetable salads. The result is a hearty and extremely healthy dish.

Raw vegetables can be used to make all sorts of soups - a hearty, healthy dish that's also easy to prepare. To do this, it is enough to finely chop the vegetables, pour them with vegetable broth, season with olive oil and add a few drops of lemon juice.

Sprinkle vegetable soup with seaweed, nori, wakami, and other seaweed that can be purchased at fish stores, oriental food stores, or health food stores. Algae is an indispensable source of iodine, vitamins and minerals that stimulate metabolism and promote rapid cleansing of the body. The alginic acid contained in them binds toxins and removes them from the body. And vegetable protein in algae contains 25% more than in milk.

Very good for a vegetable week and potatoes. It can be boiled or steamed, but always in uniform. Peeled potatoes can be seasoned with olive oil and sprinkled with finely chopped parsley, green onions or chives, and dried seaweed.

Contrast fasting week
The main advantage of this week is that it is based on a wide variety of foods. This compares favorably with the vegetable week described above.

Monday (vegetable day, 750 kcal)
Breakfast

Coffee with milk - 50 ml, bread - 30 g, sugar - 5 g.

Dinner

Vegetable soup - 500 ml, raw vegetables (cabbage, beets, spinach).

Dinner

Cottage cheese - 20 g, bread - 20 g, asparagus, vegetables.

Before bedtime

Green tea with lemon - 1 cup

Tuesday (meat day, 1000 kcal)
Breakfast

Coffee with milk - 50 ml, bread - 30 g, sugar - 5 g.

Dinner

Broth from 50 g minced meat, roast lean veal - 100 g, vegetable salad - 150 g, apple - 1 pc.

Dinner

Boiled chicken - 100 g, low-fat ham - 100 g, gherkins - 3-4 pieces, vegetable salad - 150 g, apple - 1 piece.

Wednesday (egg day, 900 kcal)
Breakfast

Hard-boiled egg - 1 pc., Coffee with milk - 50 ml, bread - 30 g, sugar - 5 g.

Dinner

Fried eggs from 3 eggs, apple - 1 pc.

Dinner

Hard-boiled eggs - 2 pcs., Bread - 30 g, vegetable salad - 150 g, apple - 1 pc.

Thursday (dairy day, 1200 kcal)
Breakfast

Green tea - 1 cup, milk - 50 ml, bread - 30 g, sugar - 5 g.

Dinner

Отварной картофель — 1 PC., хлеб — 20 G, твороG — 20 G, молоко — 500 мl.

Dinner

Boiled potatoes - 1 pc., Milk - 500 ml, olive oil - 5 ml, apple - 1 pc.

Before bedtime

Yogurt - 250 g.

Friday (fish