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In an effort to lose weight and maintain ourselves in an exemplary form, many of us resort to a variety of diets, since today there are an infinite number of them and the choice is not limited by anything. Some people prefer to get rid of everything superfluous by arranging fasting days. How effective and safe are they compared to full-fledged diets? We conduct our own research together with the experts of TM “National”.
Deceptive lightness
A tangible effect quickly and forever — that’s what interests those who want to lose weight in the first place. The fasting day really gives impressive results in the shortest possible time. Already in the morning, the body weight decreases by an average of 1-3 kg, while the usual diet allows you to part with an average of 200-500 g of excess weight in one day. However, it is important to take into account an important nuance here. During the fasting day, the body rapidly loses weight due to the loss of a large amount of fluid. If the diet is not observed in the following days, this deficiency is filled up just as quickly, and all efforts are in vain. The long-term diet works differently. It allows you to reduce body weight more effectively by spending fat cells, and not excess fluid. It is clear that this requires more time and effort, but it will be easier to keep the result in the future.
Almost any diet is designed for a long period, on average from one month to six months. Not everyone can cope with motivation and withstand such a marathon. Hence, there are periodic breakdowns, fraught with the return of extra pounds. Prolonged rejection of your favorite forbidden products often gives side effects in the form of sharp emotional swings, increased irritability and poor health. Often there are headaches and even malfunctions in some body systems.
A fasting day in comparison with a diet is a short — distance race. Nutritionists allow to spend 2-3 fasting days in a row, but in no case more. You should also not unload more than once a week. Practice shows that it is easier for the body to withstand just such a shock express diet. But then it is important to complete it correctly. To do this, you need to continue drinking more fluids for 3-5 days, give up heavy fatty foods and completely eliminate fast carbohydrates.
Abundance in limited conditions
It is obvious that from the point of view of the variety of products, even the most strict diet benefits from a fasting day. Most often, the menu for unloading includes kefir, ryazhenka, unsweetened yoghurts or cottage cheese. From fruits, preference is given to apples, plums and watermelons, from vegetables-cucumbers, carrots, beets and celery. If it is problematic to stay on one product for a whole day, you can alternate them or mix them in one dish. For example, you can make a light salad from vegetables, sprinkled with lemon juice, or make a fruit smoothie based on low-fat kefir.
However, fasting days may well be satisfying. It is allowed to use unpolished rice varieties, buckwheat, millet and oat flakes, which you will find in the product line of TM “National”. But keep in mind that cereals can be eaten only in boiled form, in small portions, without oil and salt. As part of a regular diet, on the contrary, you can prepare hearty side dishes and independent dishes using seasonings and a small amount of vegetable oil from cereals. Standard portions are allowed, and the cereals themselves can be eaten at least every day.
Long-lasting smoothie
Nutritionists have nothing against fasting days on oatmeal smoothies. For its preparation, we will need oat flakes “National”. Thanks to special processing, all valuable nutrients are preserved in them. The abundance of fiber creates a pleasant feeling of satiety, helps to better absorb vitamins and minerals, and also helps to cleanse the body of stagnant toxins.
Fill 100 g of flakes with 200 ml of low-fat kefir, leave it in the refrigerator overnight. In the morning, add 150 g of banana to the resulting swollen mixture and beat it with a blender into a homogeneous mass. Pour in another 200 ml of kefir and mix well. You can sweeten such a cocktail with a drop of honey. Divide a thick oatmeal smoothie into several equal portions and slowly eat with a spoon throughout the fasting day.
Salad for breakfast, lunch and dinner
Especially for a fasting day, you can prepare a light salad of rice and vegetables. As the main ingredient, we will take a mixture of rice “Phoenix “”National”. It consists of two varieties of medium-grained unpolished rice — brown and red. Both of them have preserved valuable bran shells, in which the entire supply of vitamins, micro – and macroelements is concentrated. And rare red rice has a unique property — it is saturated with powerful antioxidants that protect the body’s cells from destruction.
Boil 300 g of a mixture of red and brown rice in unsalted water. In parallel, we boil 1 hard-boiled egg. Cut fresh radish, avocado, add herbs to taste. Mix rice with vegetables and egg, season the salad with 2 tbsp. l. soy sauce and pour lemon juice. You can decorate the salad with blueberries. Eat it throughout the day in small portions at intervals of 2-2. 5 hours.
Inventive casserole
You can diversify the menu of a long-term diet with the help of buckwheat casserole. Let’s take the Greek “National”as a basis. It is a natural dietary product rich in slow carbohydrates, dietary fiber and essential amino acids. This combination will benefit those who lose weight.
Boil 150 g of buckwheat in slightly salted water and throw it into a colander.
Mix 150 g of soft cottage cheese 5 % with egg and lightly punch it with a blender. Add 70-80 g of low-fat sour cream, 2 tbsp. l. honey and 0.5 tsp. vanilla sugar, whisk with a blender again. When the boiled buckwheat cools down, combine it with the curd mass and knead until a homogeneous consistency. If desired, you can add a little raisins and boiled carrots. The baking dish is greased with vegetable oil, sprinkle with ground bran and spread an even layer of buckwheat-curd mass. Put the mold in the oven at 180 °C for 30-40 minutes. A delicious and satisfying diet casserole is ready!
Soup for perfect proportions
A proper diet should be complete. Therefore, feel free to add light first courses to it. Pumpkin soup with rice “Health “”National” is what we need. Thanks to the preserved shell, long unpolished grains are saturated with vitamins of group B, A, PP, as well as phosphorus, magnesium, zinc and iron. This rice has a minimal amount of fat, but a lot of slow carbohydrates.
In advance, we put 70 g of rice to cook in unsalted water. While it is being prepared, we peel 400 g of pumpkin and a large sweet and sour apple, cut everything into large slices. Put them together with 3-4 cloves of garlic in foil, pour 1 tbsp of olive oil, sprinkle 1 tsp of coriander seeds and bake in the oven for 40 minutes at 180 °C. The cooled pumpkin, apples and garlic are pureed with a blender, add hot water to the desired density. Pour the soup into a saucepan, put the rice, bring to a boil, salt to taste and put a pinch of nutmeg. Serve pumpkin soup with sour cream and chopped herbs. If desired, you can add a couple of cashew nuts.
With a competent approach, a full-fledged diet and fasting days are equally effective. The main thing is to follow the principles of proper nutrition and not to torment the body with risky experiments. And in the preparation of a suitable menu, you will always be helped by cereals of TM “National”. These are real dietary products-natural, delicious and healthy. With their help, you can easily diversify a limited diet, achieve the desired results much faster and with health benefits.