Fasting day after overeating: options and rules. Post-holiday diet

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

New Year's holidays have recently ended, and with them feasts with a dozen delicious and high-calorie dishes. What to do if during the New Year holidays you have gained a few extra pounds? How easy is it to get rid of them without exposing the body and mind to unnecessary stress? Fasting days after overeating will help to lose excess.

When should I have a fasting day?

Fasting days should not become permanent and follow one after another in a row. Such procedures should help cleanse the body loaded before it. For example, if you already eat right, and did not eat a lot of heavy food on New Year's Eve, you can do without unloading. Unloading days should be arranged when you feel that your body needs it. How to do it right?

Regular fasting days

While most people have a fasting day after overeating, some people limit themselves to eating several times a week in order tocleansing 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 he althy lifestyle try to eat he althy and light food, move a lot and drink liters of water. Everyone chooses their lifestyle, but in reality, fasting day after overeating can be more difficult to sit out than after moderate food consumption.

This is not a panacea

Even one day of unloading, like a 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 maintain a calorie deficit. But it may also be that the day before you eat so much high-calorie and unhe althy 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 - unloading is simply necessary for it. But it is unlikely that this procedure can be limited to one day. If you overeat for a week, or even more, is one fasting day after the New Year holidays enough to bring the internal balance back to normal, and even more so to lose weight? Of course not.

How to lose weight after the holidays?

If after the New Year's feast you need not only to cleanse the body, but also to lose weight in a certain time frame, one unloading day, of course, will not help here. To get rid of two to five kilograms of excess weight, you can try any post-holiday diet. Usually such unloading of the body takes from 5 to 10 days. It is not recommended to maintain a diet for more than ten days. During this time, your body should return topre-holiday uniform.

Diet example

With a stretched stomach after the holidays, it will be difficult to reduce the amount of food you eat - you just won't fill up on it. Therefore, nutritionists advise slightly reducing volumes, but eliminating sugar and unhe althy 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 can be left in their place, and baked meat with pineapples with cheese and mayonnaise can be replaced with baked chicken breast with vegetables.

Of course, the menu of fasting days after overeating for the New Year should be based on the fact 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 either expensive in winter or not of very good quality.

Sample diet menu for the day

A sample of your meals should look like this:

1. 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.
2. 2nd breakfast: one vegetable, boiled egg, a slice of dark bread.
3. Lunch: lean meat or fish (steamed, baked, boiled, the main thing - less fat), vegetable salad seasoned with lemon juice (you can drop vegetable oil or a tablespoon of low-fat yogurt), garnish to choose from: buckwheat, rice, durum pasta, jacket-boiled potatoes, etc.
4. Snack:fruit or vegetable (not banana and potato), 125 grams of low-fat, unsweetened yogurt, bread.
5. Dinner 2-3 hours before bedtime: 150 grams of lean fish (steamed, baked, grilled, but without oil), salad of fresh vegetables and herbs, side dish of your choice.

Unloading day rules

How to spend a fasting day so that it brings the maximum benefit to your body? During the procedure, you should follow a few simple rules, thanks to which your body will be cleansed of toxins, and dietary restrictions will bring only positive emotions:

1. Before fasting day, you need to empty your 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 a complete emptying of the intestines, some people may increase their appetite, as the body needs to replenish the balance of the necessary substances and water.
2. To most productively serve fasting days after the New Year holidays, you should spend one or two days on a moderate and wholesome diet. In this case, the body will be cleansed better than without preparation. Yes, and the chance to break loose on fasting days will be less.
3. During the diet, it is important not to reduce the metabolism. Therefore, you should start a fasting diet with water with lemon, ginger and honey in various combinations. It is better to keep it cool and not get hot during cooking.
4. To make you want to eat less and manage to eat, drink more plain water. It also "accelerates" the metabolism.
5. After a fasting day, you can not overeat. Otherwise, all your effortswill 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 your stomach has and make a diet based on this. Often, during unloading, mono-diets are used, that is, eating one or two foods. But such nutrition can cause great harm, since the product can suit one person, and cause allergies, exacerbation of ulcers, indigestion and other ailments in another. Therefore, you should not go on any diet if you do not know the characteristics of your body.

Which products are fasting days spent on?

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.

Fasting day on kefir

How to unload fermented milk products correctly? In order for the kefir diet to go like clockwork, nutritionists recommend excluding fatty and heavy foods from the diet for a day or more before the kefir day. Such a fasting day is complicated by the fact that it is completely drinkable. Also, fermented milk products are low in calories, so it is difficult to achieve saturation with their help.

But the benefits of kefir cover 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 for fasting day on kefir

The whole day on kefir should not be spent by people with lactose intolerance (milk sugar), gastrointestinal diseases: ulcers, gastritis and others. Also be aware that kefir can have a laxative effect.

How to unload on kefir?

If a kefir diet is not contraindicated for you, you need to take 1.5 liters of a drink with a fat content of up to 2% and distribute its intake into 5-6 parts. In addition, it is important to drink plenty of plain water to prevent dehydration. If it is difficult for you to sit out 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.

Fasting day on apples

Also one of the most popular mono-diets. Many people have an appetite for apples. Therefore, such people are not advised to sit on an apple diet. Also, too sour green apples can cause stomach pain even in a he althy person. Despite this, fruits improve kidney function, they are full of vitamins.

Contraindications

If you are allergic to apples and other fruits and have gastrointestinal diseases (ulcers, gastritis), a day on apples can cost you dearly. You can't eat a lot of these foods if you suffer from hyperacidity.

Rules for unloading on apples

On apples, you can arrange the best unloading 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-cottage cheese diet: 1 kilogram of fruit, 600 grams of cottage cheese with a fat content of up to 5% and water.

Fasting day on grapefruit

They say that grapefruit, like pineapple, increases the rate of fat burning. Maybe it is so. On such a fruit, it is good to spend a fasting day after overeating sweet and starchy foods. A grapefruit diet will be useful for people with low acidity, as well as with diabetes. This fruit contains all the necessary vitamins and fiber.

Contraindications to the grapefruit diet

You do not need to eat grapefruit if you are allergic to citrus fruits, hyperacidity, gastrointestinal diseases: ulcers, gastritis. In case of cholelithiasis, such a mono-diet should also be abandoned.

Grapefruit fasting day diet

During such a mono-diet, grapefruit is alternated with green tea. You can add 600 grams of boiled chicken breast if it is difficult to eat only fruit. You should also eat 5-6 times a day and drink enough water.

Disadvantages of fasting days

Although many doctors and nutritionists recommend fasting days from time to time, this type of diet does not bring much benefit to the body:

1. 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.
2. Frequent diets can cause gastrointestinal problems. After unloading on highly acidic food, it can hurt for several daysstomach.
3. During the day, the weight goes off due to water and by the evening of the next day it returns almost completely. To get rid of fat, one or even two unloading days will not be enough. In one day, you can lose up to 1.5 kg. But just as quickly they will return.
4. After a calorie and nutrient deficit, appetite can increase significantly. There is a risk of another overeating.
5. Fast day is difficult to endure psychologically. Since we are used to eating a variety of foods, eating 1-2 foods a day can be a big challenge.