Many girls practice such a thing as a fasting day, when for a day they are offered to deviate from their usual diet and eat food that is more comfortable and easily digested by the gastrointestinal tract.
Fasting days can help you lose a little weight, further cleanse yourself of toxins, and deal with the consequences of overeating.
But if you approach the planning and implementation of a fasting day incorrectly, it can harm you rather than help. How to "unload" correctly?
Firstly, before planning a fasting day, it would not be a bad idea to visit a doctor.
In case of eating disorders, kidney diseases, inflammation of the gallbladder and ducts, you should not carry out a fasting day on your own, on an inappropriate diet.
Let your doctor give you recommendations on whether you can do this kind of “unloading” at all and what foods will be most beneficial.
Second, choose a day. Since fasting days can be done no more than once a week, do one at the end of the week: it will be a day off for you and your digestion.
Think about what you want to achieve with a fasting day: lose weight, cleanse the gastrointestinal tract, or improve overall well-being.
Third, choose a food or food group that you intend to eat throughout the day set aside for "unloading."
It is important that the food on this day is not only low-calorie and easy to digest, but also your favorite. No one forces you to choke on asparagus, boiled fish or buckwheat without salt and oil, if you can't stand these products. Do you like apples?
Eat them calmly. Kefir with chopped greens? You're welcome. Are you ready to calmly eat only watermelon for 24 hours, washing it down with green tea? No problem.
Of course, all the products that you are ready to consume during the fasting day should be stored in the required quantities and prepared as needed: baked, boiled without adding oil and salt, or not processed at all.
Fourthly, when you are on a fasting day, do not forget about the drinking regime. Kefir, watermelon, cucumbers, green tea will not make up for the lack of regular water, so drink as much as you did before.
This will help detox and saturate the body with liquid, especially if it is summer. A good indicator of how much or little you drink is the color of your urine. If it is light, then everything is fine, but if the urine is brownish, this is a signal to increase the dose of liquid consumed.
Fifthly, don’t think that you will be able to lose several kilograms at once thanks to one fasting day.
Usually, on a light diet, you can lose about 500 grams of excess weight per day, and that is largely due to the excess water removed from the body.
Therefore, to avoid disappointment in the absence of results, put your home scales away from you.
The effect on your figure will only be felt when fasting days become a regular practice, and you will notice that it has become easier to fit into your favorite clothes, and the number on the scale is inexorably decreasing.
Sixthly, a fasting day for greater benefit in losing weight should be combined with physical exercise.
Of course, exhausting yourself with strength training or trying to run a marathon on a day when your menu consists only of kefir, apples, peaches or buckwheat porridge with water is very risky. But swimming in the pool, just walking around the park or pedaling a bike is possible and necessary.
Seventh, while the fasting day lasts, monitor your condition and mood and note any changes. Weakness, dizziness, increased fatigue, headaches and stomach pains - none of this should be frightening. This is how the body reacts to restrictions in caloric content and variety of food.
It happens that there are no negative consequences from fasting days at all, and a person feels only lightness and vigor.
But if you feel like you're about to faint, the feeling of hunger is so strong that another portion of food cannot satisfy it, and you don't have the strength even for everyday activities - these are reasons to end the "unloading" early.
And eighthly, when the fasting day is over, you shouldn’t immediately rush to the refrigerator and indulge in cakes, fried potatoes, sandwiches with sausage, salads with mayonnaise and other fatty and filling foods.
Such overloads will have a very bad effect on your stomach and weight, and you will then start to feel less than ideal.
It's better to start the next morning with a vegetable smoothie or low-fat yogurt, and then eat as usual, but slightly reduce the portion sizes.
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