Recently, the New Year holidays ended, and with them a feast with a dozen delicious and high-calorie dishes. What to do if during the New Year holidays you gained a few extra pounds? How easy is it to get rid of them without exposing the body and psyche to unnecessary stress? Fasting days after overeating will help to lose excess.
When should you arrange a fasting day?
Fasting days should not become permanent and go one after another in a row. Such procedures should help cleanse the body loaded to it. For example, if you already eat properly and haven’t eaten a lot of heavy food for the New Year, you can do without unloading. Fasting days should be arranged when you feel that your body needs it. How to do it right?
Regular fasting days
If most people arrange a fasting day after overeating, then some limit their diet several times a week in order to cleanse the body. For example, all Tuesday they drink only kefir, and all Friday they eat one steamed buckwheat. All other days of the week, adherents of a healthy lifestyle try to eat healthy and light foods, move a lot and drink water in liters. Everyone chooses a lifestyle, but in reality, a fasting day after overeating can be more difficult to sit out than after moderate consumption of food.
This is not a panacea
Even one day of discharge, like the day of hunger, is stressful for the body. The longer and more you ate before the procedure, the more difficult it will be for you to endure a calorie deficit. But it may be that the day before you eat so much high-calorie and junk food that in the following days you will not want to eat at all. This organism by its behavior shows that it is time to stop - it is simply necessary for unloading. But this procedure is unlikely to be limited to only one day. If you overeat for a week, or even more, will one fasting day after the New Year holidays be enough to bring the internal balance back to normal, and even more so to lose weight? Of course no.
How to lose weight after the holidays?
If, after the New Year's feast, you need to not only cleanse the body, but also lose weight at certain times, one fasting day here, of course, will not help. To get rid of two to five kilograms of excess weight, you can try any post-holiday diet. Usually, such an unloading of the body takes from 5 to 10 days. More than ten days to maintain a diet is not recommended. During this time, your body should return to the pre-holiday form.
Diet example
With a stomach stretched after the holidays, it will be difficult to reduce the amount of food consumed - you simply will not be full. Therefore, nutritionists advise to slightly reduce the volume, but to eliminate sugar and unhealthy fats as much as possible. For example, the New Year's salad "Olivier" can be replaced with a salad of cucumbers and tomatoes (preferably without oil), tangerines are left in place, and baked meat with pineapples under cheese and mayonnaise can be replaced with baked chicken breast with vegetables.
Of course, the menu of fasting days after overeating on New Year's Eve should be made on the basis of the factor that in winter many low-calorie foods are difficult to find in markets and supermarkets. For example, the same vegetables and greens, which in the diet of a balanced diet should contain at least 50% of the total meal, are winter or expensive, or not of very good quality.
Sample diet menu for the day
An example of your meals should look like this:
- 1st breakfast: two medium fruits (not bananas), 100 grams of cottage cheese with a fat content of not more than 5%, a slice of dark or grain bread, coffee or tea.
- 2nd breakfast: one vegetable, boiled egg, a slice of dark bread.
- Lunch: lean meat or fish (steamed, baked, boiled, most importantly less fat), vegetable salad seasoned with lemon juice (you can drop a drop of vegetable oil or a tablespoon of low-fat yogurt), a side dish of choice: buckwheat, rice, hard pasta jacket-boiled potatoes, etc.
- Snack: fruit or vegetable (not banana and potatoes), 125 grams of low-fat, unsweetened yogurt, bread.
- Dinner 2-3 hours before bedtime: 150 grams of low-fat fish (steamed, baked, grilled, but without oil), a salad of fresh vegetables and herbs, a side dish of your choice.
Unloading Day Rules
How to spend a fasting day so that it brings maximum benefit to your body? During the procedure, you should follow a few simple rules, thanks to which your body will be cleaned of toxins, and nutrition restrictions will bring only positive emotions:
- Before the fasting day you need to empty the intestines. To do this, you need to drink a laxative or consume a lot of products that have a similar effect. It should be noted that after complete emptying of the intestines in some people, appetite may increase, since the body needs to replenish the balance of the necessary substances and water.
- To most efficiently serve fasting days after the New Year holidays, one or two days should be spent on moderate and healthy food. In this case, the body will cleanse better than without preparation. And the chance to break loose on fasting days will be less.
- During the diet, it is important not to lower the metabolism. Therefore, you should start a fasting diet with water with lemon, ginger and honey in various combinations. It is better that it is cool and not heated during cooking.
- To less like and manage to eat, drink more plain water. She also “accelerates” the metabolism.
- After a fasting day you can’t overeat. Otherwise, all your efforts will go down the drain. It is better to make the exit from the diet the same as the entrance.
Contraindications
How to arrange a fasting day after overeating and not harm your digestive system? Be sure to know what level of acidity in your stomach and make a diet based on this. Often during unloading, mono-diets are used, that is, eating one or two products. But such a meal can cause great harm, since one person may be able to use the product, while another may cause allergies, an exacerbation of an ulcer, indigestion, and other ailments. Therefore, you should not go on any diet if you do not know the characteristics of your body.
What products spend fasting days?
The most popular mono-diet products are probably buckwheat, apples and kefir. But they are also known on any other fruits, cucumbers, pure protein foods, milk, tea, smoothies and so on.
Kefir fasting day
How to carry out unloading on fermented milk products? To make the kefir diet go smoothly, nutritionists recommend eliminating fatty and heavy foods from the diet before kefir day for a day or more. Such a fasting day is complicated by the fact that it is completely drinking. Sour-milk products also contain few calories, so it is difficult to achieve saturation with their help.
But the benefit of kefir covers all the inconveniences of a mono-diet. Such a fermented milk product perfectly removes excess water and toxins from the body, normalizes digestion, and improves immunity.
Contraindications to fasting day on kefir
A whole day on kefir can not be spent on people with lactose intolerance (milk sugar), gastrointestinal diseases: ulcers, gastritis and others. It should also be remembered that kefir can have a laxative effect.
How to unload on kefir?
If the kefir diet is not contraindicated for you, you need to take 1.5 liters of the drink with a fat content of up to 2% and distribute its intake into 5-6 parts. In addition, it is important to consume a lot of plain water to prevent dehydration. If it is difficult for you to spend a day on liquid food, you can add 400 grams of cottage cheese with a fat content of up to 5% to the diet, reducing the amount of kefir to 1 liter.
Unloading day on apples
Also one of the most popular mono-diets. Many apples have an appetite. Therefore, such people are not advised to eat an apple diet. Also, too acidic green apples can cause stomach pain even in a healthy person. Despite this, fruits improve kidney function, they are rich in vitamins.
Contraindications
If you are allergic to apples and other fruits and gastrointestinal diseases (ulcers, gastritis), a day on apples can cost you a lot. You can not eat a lot of these foods if you suffer from high acidity.
Rules for unloading on apples
On apples, you can arrange the best fasting day after overeating. To do this, you need to consume 2 kilograms of fruit per day and at least 2 liters of water or green tea. If such a difficult fasting day is not for you, you can sit out on an apple-curd diet: 1 kilogram of fruit, 600 grams of cottage cheese with a fat content of up to 5% and water.
Grapefruit fasting day
Grapefruit, like pineapple, is said to increase the rate of fat burning. Maybe it is so. On such a fruit it is good to have a fasting day after overeating sweet and starchy foods. A useful diet on grapefruit will be for people with low acidity, as well as with diabetes. This fruit contains all the necessary vitamins and fiber.
Contraindications to grapefruit diet
You do not need to eat grapefruit if you are allergic to citrus fruits, high acidity, gastrointestinal diseases: ulcers, gastritis. With cholelithiasis, one should also abandon such a mono-diet.
Grapefruit fasting day ration
During such a mono diet, grapefruit alternate with green tea. You can add 600 grams of boiled chicken breast if it is difficult to eat only fruit. Eat also should be 5-6 times a day and drink enough water.
Disadvantages of fasting days
Although many doctors and nutritionists recommend arranging fasting days from time to time, still this type of diet does not bring much benefit to the body:
- During the procedure, there is a lack of energy. Efficiency decreases, dizziness and weakness from hunger may appear in the evening. Therefore, it makes no sense to arrange unloading on working and responsible days.
- Frequent diets can cause gastrointestinal diseases. After unloading on high acid food, the stomach may hurt for several days.
- During the day, the weight goes off due to water and by the evening of the next day comes back almost completely. To get rid of fat, one or even two fasting days will not be enough. In one day you can lose up to 1.5 kg. But just as quickly they will return.
- After a deficiency of calories and nutrients, appetite can increase significantly. There is a risk of another overeating.
- Unloading day is difficult to sustain psychologically. Since we are used to eating varied, a day on 1-2 foods can be a great test.