What thoughts do many of us have after a few days of heavy holiday feasting or simply stress-induced overeating on weekdays?
It's heavy in the stomach, and my soul is sick from overeating - that's not good either, so I need to have a fasting day.
Is it as easy to arrange as it seems? No, in order for it to really help and not harm the digestive system and the entire body, many nuances must be taken into account.
The first of them is not to "unload" literally the next day after overeating. The body will perceive this as a stressful situation, and such "jumps" in nutrition will not do any good to the nervous system, as well as the digestive system.
Wait at least a day or two and try to eat a little less during this period to adapt. And on the evening before the fasting day, prepare a light dinner that does not contain oils or fatty meats.
Nuance number two - it is wrong to spend a fasting day on apples, kefir or buckwheat porridge on water alone. It is important to maintain a balance of proteins, fats and carbohydrates, even if their quantity is limited.
And during a fruit fasting day, the body will receive mainly carbohydrates in the form of fructose, and in large quantities, and it will be difficult for the liver to process them; sitting on kefir alone means depriving yourself of fiber, and eating buckwheat means not getting the bacteria needed to normalize digestion.
Therefore, it is better to select several types of products and build the fasting day menu around them.
And the third nuance is precisely the right combination of products for it. There should be almost no fats, but a combination of complex carbohydrates and protein is what will help you feel full and not break down.
For example, kefir can be consumed along with cereals, vegetables - with lean meats or eggs, and fruits - with cottage cheese.
The menu for a fasting day can be structured approximately like this: in the morning - a portion of cottage cheese with banana or pears, at lunch - buckwheat porridge with kefir, for dinner - a piece of boiled chicken or turkey meat and a salad with vegetables, where there are few starchy substances.
Nuance number four - liquids that can be drunk throughout the fasting day. No sweet carbonated drinks, coffee (even if it does not have cream or sugar) and black tea.
It is better to drink plain clean water or make yourself some herbal tea, which will contain ginger root, dandelion root, cardamom, cloves. All these additives have a good effect on the kidneys and will help them to more actively cleanse the blood of harmful substances.
And the last, fifth nuance - you also need to finish the fasting day correctly, so as not to put stress on the digestive system.
If in the evening you only drink a glass of kefir, and in the morning you eat a bowl of oatmeal cooked in milk with added sugar or jam, nothing good will come of it.
In the morning and afternoon following the fasting day, it is better to stick to the same menu as the day before, and at dinner allow yourself a little more, but without including fatty, salty and fried foods.
The smoother the transitions from “unloading” to the usual healthy diet, the easier it will be to endure it physically and mentally.
Earlier we talked about what you absolutely cannot combine pasta with.
