Fasting days are an easy way to get in shape in an accelerated time frame. There are several options for how to spend these days: from severe fasting to light restriction. We will tell you how to choose the right food, how to get in and out of intermittent fasting and much more.
A fasting day is a so-called mono-diet which lasts 1-2 days a week. It is unlikely that you will be able to lose much weight during this time, but it will be possible to give the body the feeling of lightness, start the process of fat burning, and train willpower.
Fasting days also help those who follow a diet and are faced with the plateau phenomenon: when the diet is rightly followed, everything goes well and then suddenly you stop losing weight. In this case, a fasting day can serve as a catalyst for further weight loss.
The main principle of fasting days is to eat low-calorie foods of the same type throughout the day. Choose what you personally like. You may consult a holistic nutrition practitioner on the best foods for you. The popular variants of intermittent fasting products are yoghurt or green apples. They allow you to lose weight literally in a day.
Another option for a fasting day is products rich in slow carbs, like cereals. Most often, the choice falls on buckwheat, which is rich in iron, protein and other useful substances. During protein fasting days you may eat only meat or fish. Remember that they must be steamed or boiled without spices.
Very effective method of fasting is when you eat only freshly squeezed juices or smoothies. It can be a mixture of cucumber, apple, lime and herbs, orange juice, tomato juice, pineapple with mint and anything you would like to combine.
It is very important to choose the right day for fasting. Nutritionists advise limiting yourself to food, at the beginning of the working week. However, if your work is connected with hard physical labor, then spend a fasting day on Saturday or Sunday, when you do not need to worry about the negative consequences of such an experiment.
The fasting day should pass in a relaxed state, therefore, active physical exercises are contraindicated in this case, as well as drinking alcohol on this day and the day before the fasting day. You may visit the sauna: steam is good for removing toxins from the body.
You should enter the fasting day the night before. Your dinner should be very light. As a variant, it may be vegetable soup. In the morning on a fasting day, drink a tablespoon of vegetable oil. Instead of ordinary tea, drink choleretic herbs tea, so that restriction of food does not cause stagnation of bile.
After the fasting day don’t rush to the fridge, because everything is over. Make a pause with fried foods and eat more vegetables instead. This will help consolidate the positive effect of intermittent fasting.
If you decide to spend the day on any mono-product, take enough time to rest. At least 10 hours before and after the fasting day. If there is an opportunity to gain sleep instead of lunch, take advantage of this. Prolonged sleep will relieve constant hunger and strengthen the body.
Fasting days are contraindicated for people who have diabetes, kidney and liver diseases, diseases of the digestive system (gastritis, hyperacidity). Also, doctors do not recommend this practice during pregnancy and breastfeeding. Fasting is forbidden in case of acute respiratory viral infections, flu, malaise and any diseases during an exacerbation phase.
Also, fasting days are not recommended in the second half of the menstrual cycle, when PMS is coming. The body becomes very vulnerable, swelling increases, irritability occurs, and some women have an insatiable appetite. For these reasons, the fasting day will be difficult for the body to endure. It is better to arrange this day in the first half of the cycle.