Unloading Days As A Means To Lose Weight

Everyone wants to look good and feel comfortable in their own body. However, when we gain weight, it affects our physical activity as well as our health and mental state. Of course, most often we resort to all sorts of diet regimes and hope for quick results that do not come so easily, and we stress our body with severe restrictions. At the same time, long-term investments in our figure seem unattractive. But whatever we talk about, they are the best solution when we think about our health, so bet on sports and a balanced diet to enjoy lasting results.

Unloading days also help to maintain optimal body weight, which we will pay attention to in the following lines. They suggest reducing the daily amount of calories to 500-1000, with a normal intake of 2000-3000 kcal, depending on how much we emphasize sweet and fatty foods.

Adherence to unloading days for a long period of time ( even with a frequency of once a week) contributes to weight loss, although the effect is not immediately noticeable, as a person loses about 500 grams of weight within 1 unloading day. But patience is definitely worth it!

It's a good idea to unload your body on the same day every week. So it will get used to and "wait" for the appointed day. Such a regime will not only help lose weight, but will also cleanse the entire digestive tract, which in turn reduces the risk of liver disease, gallbladder (especially the formation of stones), allergies, as it provides a natural release of the intestine, also improves the condition of the skin, reduces the appearance of acne . For these reasons, attention to unloading days should be paid not only to people who want to lose weight, but also to those who have or are prone to the health problems listed above.

Of course, unloading days are a kind of "shaking" of the body, a zigzag in the diet. Given that they disrupt a balanced diet, they should not be applied more often than 1-2 times a week.

Cons

To the negative characteristics of this period, albeit short, the following situations may apply:

• severe tolerance (especially in the beginning) due to a strong feeling of hunger;
• possible deterioration of mood;
• Sleep disorders are common;
• Decreased ability to work is not ruled out.

It should also be noted that for people suffering from diseases of the stomach -intestinal tract, the consumption of fresh fruits and vegetables is not recommended, as this would increase the acidity of gastric juice and the risk of developing (or exacerbating) gastritis, ulcers.

It is recommended to alternate different types of unloading days in the individual weeks. To be effective and to get positive results, skip dinner before the cleansing day.

As for water, the amount that should be taken during the day should be about 2 liters (non-carbonated mineral) or unsweetened tea. Fluids are important because not getting enough of them in the body reduces fat burning.
There are many options for unloading days. According to one classification, they are divided into "saturating" and "hungry", and according to another into carbohydrate, protein, fat, and combined. We will look at both categories with their respective groups.

"Saturating" and "hungry" unloading

Suitable for those who have not yet decided which weight loss regimen to trust or are against abrupt changes in diet. With this choice, the weight loss effect is easily achieved without feeling hungry. "Satisfying unloading" can be held 2-3 times a week (for example, before the upcoming holidays). Here are some options, which indicate the total amount of food per day and the caloric content for each is between about 700-1000 kcal.

• Meat with vegetables

400 grams of cooked meat (beef, beef, chicken breast, turkey) without salt and 800 grams of stewed vegetables also without salt. This amount of products is divided into 4-5 intakes during the day. Before going to bed, take a glass of skim yogurt (kefir, yogurt). Do not forget about liquids (1, 5-2 liters).

• Seafood with stewed vegetables and mushrooms

500 grams of cooked or baked seafood without salt and 800 grams of stewed vegetables (cauliflower, eggplant, zucchini, green beans, tomatoes, sweet peppers, mushrooms). For maximum effect, it is best to choose 1-2 types of vegetables and 2-3 types of seafood. Water (or weak tea) remains a must.

• Fruit salad

1-1.5 kilograms of different fruits are cut and add to the 300 milliliters of yogurt with 1% fat. The total amount is divided into 4 intakes per day. In the evening, drink a glass of kefir (fat content 1%). A liter and a half of water are required.

• Berries with cottage cheese

Summer is the best time to spend unloading days with such a menu. It includes 800 grams of small fruits such as strawberries, raspberries, blackcurrants, and 400 grams of nonfat cottage cheese. Food is taken in small portions throughout the day when you feel hungry. One coffee is also allowed. To be most effective in burning fat, do not neglect water and tea.

The name is conditional and you will be convinced of it if you decide to apply any of the following options. The amount consumed on such a day is not small, but the special thing is that the product that is taken can be only one. This will allow the digestive system to rest from the daily load. The energy value of the options that follow varies from 500 to 900 kcal. Such days can be held only once a week or immediately after holidays or other occasions, accompanied by hearty meals. The goal is to stimulate weight loss. Unsweetened tea and mineral water should again be about 1.5-2 liters per day.

• Watermelon Day

Kilogram and half a watermelon (without peel) are divided into 5-6 intakes. No matter how juicy this fruit is, it cannot satisfy the body's need for water, so the vital fluid should be an integral part of this one-day unloading.

• Apple Day 

A pound and a half of apples are what is consumed if you select this option. The fruits can be baked or raw. They should not be sweetened. If you want to season, use a little cinnamon. Don't forget about tea and water.

• Yogurt day

Choose a yogurt product to your liking, so that its fat content does not exceed 1.5%. He drinks small sips of it throughout the day. The maximum amount that can be taken is 1.5 liters, and that of water - 1-1.5 liters.

Carbohydrates, protein, fat, and combined unloading days

As mentioned above, there are two classifications of unloading days. The second divides short-term diets into carbohydrates, protein, fat, and combined. Carbohydrates, in turn, can be fruit, vegetable or mixed, protein - meat, fish, dairy, or combined, in those involving fat - cream is consumed (both liquid and sour). It is recommended to alternate the different options, as the regime based on fat intake can also be used for therapeutic purposes, but this requires medical advice, so we will not discuss it in detail.

• Fruit Day

Consume 1.5 kg of different fruits (oranges, tangerines, apples), divided into 6 meals during the day.

• Day of compote

Boil compote of 1.5 liters of water, 1 kg of fresh apples or 100 grams of dried fruit, and 4 tablespoons of sugar. The amount should be divided into 5-6 intakes.

• Juice Day

The choice of this option requires drinking 1-liter fruit juice for the day, the liquid is divided into 4-6 equal parts, which are consumed at regular intervals. The drink is prepared from fresh fruit, do not use canned compotes.

• Vegetable day

From 1 kg of fresh vegetables ( tomatoes, cucumbers, cabbage, zucchini, pumpkin, parsley, dill) make a salad, and each portion of it can be flavored with 5-10 grams of sour cream or 1 teaspoon of a vegetable fat (do not use salt). p>

• Potato day

One kilogram of boiled potatoes is divided into 6 meals. You can also drink 2 glasses of yogurt (eg kefir).

• Rice day

Unpolished (brown) rice is boil without salt and divides into three portions. A pinch of cinnamon can be added to the one set for breakfast; for lunch - grated small apple, and for dinner - a small sweet pepper or carrot.

• Oshav Day

Boil oshav in a liter of water and take 200 milliliters of it 5 times a day.

• A day with cottage cheese

It is recommended to consume 100 grams of nonfat cottage cheese 6 times a day, to drink 5 cups of unsweetened tea or mineral water.

• Fish Day

400 grams of cooked lean fish is divided into 6 servings. It is allowed to drink 2 unsweetened coffee or tea with milk plus 2-3 cups of rosehip decoction.

• Meat day

Boil 400 grams of lean meat (without salt) and divide into 6 portions, each of which can be consumed with a cup of tea (without sugar).

• Cheese and eggs day  

For breakfast, consume 100 grams of cheese, a cup of black coffee (or strong tea) with a lump of sugar. Lunch consists of two soft-boiled eggs and a cup of weak tea with a lump of sugar. Dinner includes 200 grams of cheese and a cup of tea with a lump of sugar.

If you do not suffer from diseases of the digestive tract (such as cholecystitis, colitis, gastritis, hepatitis), you can choose to spend a day with fat intake, but this should be only after consulting a doctor. Such unloading regimens can be prescribed for therapeutic purposes in case of exhaustion of the body, to strengthen immunity, in the presence of certain joint or intestinal health problems. Such unloading should not be undertaken alone.

We can conclude that unloading diets are an effective and safe way to reduce and subsequently control body weight. From diversity, which you are familiar with, it is best to rely on options that include a large number of fresh fruits and vegetables, which means a lot of cellulose for the body.

Meat, milk, and fat options should be used with caution. They are contraindicated for people with chronic diseases of the digestive system and cardiovascular system, as well as for women who smoke.

If you have any of these pathologies or have doubts about your health, it is necessary to consult a doctor or nutritionist who can guide you to the most appropriate unloading day for your body.
Whichever way you choose, if you feel unbearable hunger, you can drink a glass of skim yogurt or kefir.