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The editorial staff of Wday.ru and weight loss coach Mila Gritsenko have drawn up three rules and five scenarios for unloading days to explain that unloading is tasty and interesting.
Most often, girls, in pursuit of excellent results, choose the toughest loads – kefir or a day on the water – in the hope of getting a more effective result. Because of this, fasting days become unloved, and those who are losing weight perceive unloading as a hungry, painful hard labor, without even realizing that these days can become the most pleasant and loved of the week. The main thing is to remember three important rules that will easily turn your hungry day into a wonderful and easy one.
Rule one: tuning the strings
Everything is exactly the same as with the guitar. After all, when an instrument is out of tune, it sounds, to put it mildly, not very good, and even the most talented guitarist will not play it well. So start with the right thoughts – tune the strings in your head. Stop perceiving unloading as a very difficult and hungry day.
We unload only one day a week, when all the digestive organs are resting and for this they then thank us for their excellent health and metabolism.
Unloading is the day that does not allow your weight to stop (which is important!) And forces the body not to accumulate, but to give!
Fasting Day is a great opportunity to develop discipline and increase the effectiveness of your willpower. Later we will get used to these days, they will become an integral part of our life.
Therefore, it is important to configure all this in our little head and accept the fact that unloading is much more beneficial than unwillingness to endure a hungry day!
Rule two: too good is not good
You are grossly mistaken if you think that from five fasting days instead of one, you will increase the effect of weight loss. After all, this is no longer unloading, but starvation!
Too frequent unloading days will sooner or later lead to a breakdown, increase your appetite, and constant hunger torment will only harm your health, so the most effective unloading should be no more than once a week!
Sometimes exceptions can be made when there is a plateau (stopping weight). In this option, you can make a fasting week to speed up the process of losing weight and not let the weight get stuck. It is necessary to do this as a last resort, when the weight is more than 10 days, and not more often than once every 3-4 months.
Rule three: write a delicious story
Believe me, without an interesting plot, no film will be exciting, it will turn out to be simply boring and, as a result, a failure, you will hardly want to watch it again.
So it is with the fasting day. If it is boring, tasteless and always the same, you are unlikely to love it.
The most important thing is to love the product on which you arrange your fasting day, and more importantly, to be able to alternate your favorite foods. Therefore, I want to share with you interesting options for fasting days. I am sure that among them there will be the most suitable ones for you. Feel free to experiment and you will definitely love them.
Scenario one: protein light
Divide 600 g of any protein over five meals.
Breakfast: fried eggs from two curried eggs.
Snack: cottage cheese 2% fat.
Lunch: any baked meat in kefir or low-fat sour cream with cauliflower or mushrooms.
Snack: cottage cheese 2%.
Dinner: baked fish or seafood.
Effect: such a day, of course, is not the most effective, but it is a great option to gradually move to a more difficult one.
Scenario two: protein original (complicated)
Divide 600 g of any protein product over 5 meals during the day.
Allowed: fish, meat, cottage cheese (one product of your choice).
Effect: such a day is optimal both for resting the digestive system and for losing weight.
Scenario three: protein-carbohydrate
For those who do not take large amounts of protein too well, I suggest making an alternation. The options for such a fasting day are limited, because the system of alternating protein and carbohydrate can become completely ineffective, turning into the most common day of proper nutrition.
On this day, it is allowed to combine the following options for proteins and carbohydrates:
1. Apple-kefir: kefir – 1 l, apple – 3 pcs.
2. Milk-banana: milk – 1 l, bananas – 3 pcs.
3. Smoothie day: kefir – 1 l with any fruit – 1 kg, except for grapes, pears and banana. It is advisable not to mix more than 3 fruits per smoothie day.
4. Curd and fruit: cottage cheese (0%) – 300 g, any fruit – 500 g (except for banana, grapes and pears).
Divide all foods into five meals.
Scenario four: carbohydrate
Such a fasting day is less satisfying, but gives a much better effect than a protein-carbohydrate one. Carbohydrate day options to choose from:
1. Vegetable: 1,5 kg of any vegetables.
2. Fruity: 1,5 kg of any fruit, except grapes.
We divide all products into five meals and eat during the day.
I want to warn you right away that it is worth practicing such unloading after you have courageously tested all the above options and endured them without any severity. Such a hungry day can become familiar to you only after successfully transferred 6-7 unloadings. But if you are not confident in your abilities, then it is better not to risk it.
Hard unloading options:
1. Kefir – 1,5 liters.
2. Milk, tea – 1,5 liters.
3. Lymph (kefir with lemon juice): 5 lemons, 1 liter of kefir.
4. Water – 3 liters.
Such unloads give excellent results, but believe me, if you start your practice with these unloads, you run the risk of breaking down in the evening and ruining all your work. Therefore, it is better to move towards this option gradually.