Diet 5 2 menus for fasting days

How to choose and spend a fasting day for weight loss

The most effective options for fasting days are selected depending on specific needs. That is why you first need to decide on the end result of fasting days that you want to achieve:

• For quick weight loss, protein, cucumber, orange, and kefir fasting days are suitable. To maximize the benefits of fasting days, experts recommend doing them twice a week.
• For the prevention of atherosclerosis, fish days twice a month are effective. A fasting day on kefir is also effective.
• A fasting day on buckwheat with kefir or an apple fasting day will help cleanse the intestines and remove toxins.
• For gastrointestinal diseases, including gastritis and hepatitis, milk-fat fasting days are carried out as additional therapy - with sour cream, cottage cheese, kefir or cream.
• To saturate the body with vitamins, fruit fasting days are useful in spring and autumn. A fasting day on apples, watermelon, and melon is considered especially effective.

Effective fasting days are based on strict adherence to simple but important rules. So, during such a short-term diet, only one type of food is consumed - this allows the body to quickly absorb food and begin breaking down and eliminating toxins. The exception is fruit and protein days - here you can significantly diversify your diet.

The feeling of hunger is a command to the body not to waste accumulated fat, but to reduce muscle mass. To avoid muscle atrophy, you need to eat often, but in small portions. At the same time, the amount of protein per day cannot exceed 700 g, and vegetables - 2 kg.

To effectively cleanse the body, it needs more water than ever. Therefore, the daily norm increases to 2.5 liters. If there is a need for more, you cannot limit yourself. You can drink unsweetened Chinese green tea without aromatic additives.

It is advisable to refrain from complex physical or mental activities - you may feel weak and even apathetic. But walking, performing SPA treatments or visiting the pool are even useful.

Options for fasting days

Fasting weight loss programs are divided into 2 categories: well-fed and hungry. The latter includes cleansing the body with water or 1-2 products:

• cucumbers;
• citrus fruits;
• apples;
• cabbage;
• low-fat fermented milk products.

Fasting day menu for 500 kcal
The total energy value of a fasting diet should not exceed 500 kcal per day. You are allowed to eat this low-calorie menu once a week.

Gentle or nourishing methods of weekly cleansing include diets that allow you to consume 2-3 foods. A combination of lean meat, vegetables, fish, chicken eggs and fruits is allowed. When choosing such a weight loss system, the calorie content of the diet should not exceed 800 kcal. Fasting days are divided into 2 types:

1. Protein. On such a diet, a person does not experience dizziness, muscle weakness and severe exhaustion. Unloading on protein foods is carried out without harm to health. It is allowed to consume lean meat, seafood, eggs, plant proteins, and dairy products. If desired, you can combine protein foods with low-calorie vegetables.
2. Carbohydrates. It is allowed to eat foods rich in complex carbohydrates: vegetables, root vegetables, fruits, berries, leafy greens, cereals, dried fruits. Juices can be extracted from plant products.

Combined fasting days can be used for weight loss 2 times a week. It is important to remember that during a low-calorie diet, the body experiences severe stress. Therefore, when there is insufficient energy received, the body begins to stock up on nutrients and reduces physical activity: the person experiences severe fatigue and the desire to engage in physical activity disappears. To prevent weight gain after fasting, you will need to exit the diet correctly.

To get the maximum effect, you need to prepare your body. 1 day before the cleansing diet, you will need to stop eating heavy foods. Lunch and dinner should be replaced with fermented milk drinks, fruit or vegetable salads. Before going to bed, you should do an enema. You can drink green tea as a laxative.

Protein

Unloading with protein foods helps maintain muscle tone. Proteins saturate skeletal muscle tissue with energy, dull the feeling of hunger and normalize the functioning of the digestive organs. Low-calorie protein foods are not high in carbohydrates and fats, so the body spends more energy digesting them than it receives in return. As a result, the process of losing weight occurs.

The most effective unloading methods include:

1. Cleansing with cottage cheese. During the day, you should eat 500 g of low-fat curd mass. Cottage cheese is divided into 5 parts, into which you cannot add honey, sugar, yogurt, herbs, vegetables, and fruits. You can drink the dairy product with green tea or kefir.
2. Mono-diets on boiled chicken. Proteins obtained from food are used only to nourish muscle tissue. Against the background of a low-calorie diet, to compensate for energy costs, the body begins to destroy skeletal muscle cells. Proteins obtained from poultry meat prevent the breakdown of muscle fibers, so the breakdown of adipose tissue begins to produce energy. To unload, you will need to boil 350 g of chicken fillet and divide it into 4 equal parts, which should be consumed throughout the day with a small amount of leafy greens.

Protein unloading will allow you to get rid of 1.5 kg of excess weight. The diet is prohibited for people with diseases of the liver, kidneys and cardiovascular systems.

If it is difficult to survive on 500 g of cottage cheese or 350 g of boiled chicken, you can use an alternative diet. Such a program will not be able to ensure weight loss, so it is used only to cleanse the body and normalize metabolic processes. The power mode looks like this:

• 30 minutes before breakfast you need to drink 1 tbsp. l. olive oil to activate the digestive system;
• For your morning meal, you should prepare a protein shake by mixing 100 g of cottage cheese and 200 ml of low-fat milk, a banana in a blender;
• for lunch you need to bake 100 g of lean beef without adding spices and salt;
• at lunchtime you should cook 200 g of beef with grilled tomatoes and herbs, 45 minutes after finishing the meal you will need to drink 250 ml of green tea;
• for an afternoon snack you need to eat 150 g of boiled chicken meat and 100 g of cabbage salad;
• The evening meal will consist of tomato juice and 200 g of beans.

Vegetables

There are several options for vegetable unloading:

1. Eating potatoes. Nutritionists warn that starchy vegetables will not help you lose weight. Fasting days using potatoes are carried out in order to free the body from toxins and remnants of semi-digested food. Root vegetables should be consumed together with kefir. During the day you need to eat 1 kg of vegetables with 500 ml of fermented milk drink.
2. Vegetable salads. To prepare a fat-burning dish, you will need to chop and mix celery, carrots and beets. Vegetables for salad are taken in equal proportions. You can use lemon juice or olive oil as a dressing. All ingredients must be raw. You can use an alternative option: chop cherry tomatoes, lettuce and cucumbers. You need to eat 1.5 kg of salad per day. The dish is divided into equal portions and eaten every 2-3 hours.

As a low-calorie mono-diet, you can spend the day eating cucumbers. Vegetables are 80% liquid with vitamins and minerals dissolved in it. Cucumbers contain tartronic acid. The active compound prevents the formation of fats from carbohydrates. The hard part of cucumbers is formed by plant fiber, which helps dull the feeling of hunger for 3 hours.

When it enters the stomach, the organic matter begins to swell, absorbing water from hydrochloric acid. Plant fibers do not react with gastric juice, therefore they are practically not digested and are not absorbed in the body. As a result, the body spends more energy digesting them than it receives in return. To compensate for energy costs, the body is forced to break down fat deposits and glycogen in the liver.

The swollen fiber puts pressure on the walls of the organ, creating a false feeling of fullness. When passing through the digestive tract, dietary fiber collects food waste and removes toxins from the body. Thanks to this effect, when unloading on cucumbers, you can lose up to 3 kg of excess weight. During each meal you need to eat 300 g of green vegetables. If you experience a strong feeling of hunger, accompanied by dizziness and weakness, it is recommended to eat 2 boiled chicken eggs.

On cereals

Cleansing the gastrointestinal tract can be done using the following cereals:

• buckwheat;
• corn;
• millet;
• wheat;
• oat.

On day 1 of a strict mono-diet, you will need to prepare 1 kg of porridge in water, which must be evenly distributed among all meals. You cannot add salt, granulated sugar, butter or spices to the dish.

When using a gentle weight loss method, you can supplement your daily diet with 100 g of vegetables or fruits. In this case, plant products must be added to the porridge in raw form. It is allowed to mix the dish with 50 g of dried fruits or a small amount of herbs.

Unloading on buckwheat does not need to be done more than 3 times a month. Unlike other cereal crops, buckwheat must be steamed on the eve of the mono-diet. To do this, you need to pour boiling water over the cereal in a ratio of 1:2. Buckwheat porridge can be consumed together with kefir. The fermented milk drink should have a low fat content.

On juices

For drinking relief, you will need to squeeze juice from vegetables or fruits. A freshly prepared drink contains the maximum amount of vitamin compounds and microelements. Packaged juices from the store should not be consumed: they are high in sugar, flavorings and preservatives. Synthetic supplements will retain fluid in the body and increase glycogen synthesis in the liver.

Indications and contraindications for natural juices

The most effective drinks for cleansing the digestive tract include:

1. Tomato juice. It is recommended to drink for people who often face stressful situations and are exposed to physical and mental stress. Active plant components have a positive effect on the functioning of the nervous system, accelerate the elimination of toxins and promote weight loss. Tomato juice improves the condition of the cardiovascular system, reduces cholesterol levels in the blood, and increases the functional activity of the digestive system.
2. Pumpkin juice. Normalizes stool, enhances peristalsis of intestinal smooth muscles, due to which it has a laxative effect. As a result, the remains of undigested food are quickly eliminated from the body. Pumpkin drink improves the functioning of the pelvic organs.
3. Apple juice. Due to its high iron content, it prevents vascular atherosclerosis and improves the rheological properties of blood. The active substances in apples help cleanse the body of toxins.
4. Beetroot juice. The vegetable drink has a diuretic and laxative effect on the body. As a result of its use, the functional activity of the kidneys increases, excess fluid is removed, and swelling disappears.
5. Pomegranate drink. The fruit contains a high concentration of organic acids. Vitamin C activates the destruction of adipose tissue and strengthens the functioning of the immune system. But despite the positive effect on weight loss, pomegranate juice must be diluted with water. This precaution will protect the mucous membranes of the digestive tract from the increased acidity of gastric juice, which appears when a large amount of organic acids is absorbed.
6. Carrot juice. Allows you to accelerate metabolic processes inside cells, has a positive effect on liver cells and bile synthesis.
7. Watermelon juice. The drink has a pronounced diuretic effect. Helps relieve a person from increased swelling, frees the body from toxins.

Fruit

Fasting fruit days are beneficial for the body: plant-based foods are rich in fiber, vitamins and mineral components. There are several methods of cleansing the body:

1. Eating citrus fruits. Oranges, grapefruits and tangerines are high in organic acids. Active compounds accelerate metabolic processes, improve hormonal levels and improve mood. At the same time, you should not overuse citrus fruits, so as not to harm the mucous membrane of the gastrointestinal tract. To unload you will need 500 g of fruit and a similar amount of freshly squeezed juice. Half an hour before meals you need to drink mineral water. Citrus juice should be diluted with water in a ratio of 3:1.
2. Unloading on bananas. The daily diet will consist of 1.5 kg of fruit and an unlimited amount of liquid. An alternative diet option is allowed: during main meals you need to eat 3 bananas, for lunch and afternoon snack you should drink natural yogurt with the addition of ginger root or cinnamon powder. Before going to bed, you need to drink a glass of kefir.

Cleansing the body can be done with pineapples, persimmons or pears. Despite the wide selection of products, the most effective methods include unloading on apples. To improve metabolic processes, you need to buy fruits of sweet and sour varieties. Apples are rich in iron, which is involved in cellular respiration and the process of hematopoiesis. Therefore, apple unloading improves the functioning of the circulatory system: the serum level of bad cholesterol drops, fatty plaques do not form on the walls of blood vessels, and the process of breaking down fatty deposits accelerates.

Apples are saturated with liquid, due to which they have a positive effect on kidney function. The apple mono-diet is recommended for people with increased swelling. Fruits are easily digested, do not create additional stress on the digestive organs, and normalize the secretion of hydrochloric acid. To unload apples, you will need to follow the following rules:

1. It is necessary to evenly distribute 2 kg of sweet and sour apples for consumption throughout the day. In addition to fruits, you are allowed to take water, freshly squeezed juice, herbal infusions and berry fruit drinks prepared at home. You will need to drink 2 liters of liquid.
2. Apples can be eaten raw; you can bake the fruit in the oven with the addition of cottage cheese and honey. Sugar is prohibited.
3. To enhance the peristalsis of the intestinal tract, you can eat 1 kg of apples and drink 1.5 liters of kefir during the day. Foods should be alternated at each meal.

Fasting day menu with apples

On the water

When unloading on water, you feel constant hunger, so this mono-diet is poorly tolerated in 75% of cases. It is not recommended for an untrained person to cleanse the body with water. 2 fasting days can provoke the development of gastrointestinal disorders. Therefore, before carrying out the procedure, you should consult with your doctor. The use of a mono-diet is prohibited for people taking medications.

During the cleansing day you need to drink only water. To improve taste, you can add 1 tsp per glass of liquid. natural lemon juice. The volume of water should not exceed 2 liters. Repeated fasting next week is allowed only for those who did not experience swelling after drinking a large amount of liquid.

With sour milk

Among fermented milk products, low-fat kefir is used to cleanse the body of toxins. It is not recommended to consume a low-fat drink. For normal absorption of animal proteins that make up kefir, the presence of fats is required. The nutrients form a complex that is freely absorbed into the blood by the microvilli of the small intestine.

A mono-diet on kefir is carried out once a week. The drink is classified as a hypoallergenic, easily digestible product, so this relief is well tolerated by humans. To cleanse the gastrointestinal tract, you will need to drink 1.5 liters of kefir per day. To create a fat-burning effect and speed up metabolic processes, you should add cinnamon, flaxseeds, ground or crushed ginger root to the drink.

Kefir or natural yogurt can be consumed in combination with other foods during fasting: fruits, cottage cheese or vegetables. To enhance intestinal peristalsis, it is recommended to eat apples or cucumbers while taking kefir. To dull the feeling of hunger, you can pour kefir over steamed buckwheat.

Protein fasting day as an effective way to lose weight

To lose extra pounds, and especially to remove abdominal fat (the so-called “fat belt” at the waist), protein days are the best choice. Great for this:

• lean meat: chicken, turkey, veal or beef;
• lean fish: bream, hake, pike perch, pike and cod;
• cottage cheese and eggs;
• all types of legumes.

You need to eat 700 g of these products in any combination per day. They need to be steamed, baked, boiled. For example:

1. Breakfast of 100 g of veal and unsweetened Chinese tea. It is a strong antioxidant, rich in vitamin C, minerals and tocopherols. When taken regularly, this tea has a cleansing and healing effect on the body.
2. Lunch of 200 g of beef, washed down with a glass of mineral water. It must be non-carbonated and without flavorings.
3. Afternoon snack of 200 g of poultry meat and a glass of choleretic tea. This drink is a must when you are on a dietary restriction, as bile stagnation may begin.
4. Dinner: 200 g of stewed beans and a glass of tomato juice.

For variety, you can replace one meal with fish, cottage cheese or hard-boiled eggs.

Diet for 2 days

In his opinion, increasing the intervals between meals helps to lose weight. But at first, hunger will have to be deceived somehow. And do not plan any serious physical activity for this day. Doesn't it scare you? Then go ahead!

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The recommended kcal for fasting is almost one and a half times less than the basal metabolic rate for most people. In addition, eating twice a day can be uncomfortable both physically and psychologically.

As for the wish on ordinary days to eat whatever you want, but without excesses, this is the whole point: if you form your diet correctly, you can lose weight without diets, breakdowns and distortions. This is what we should strive for.

Orange fasting day - a pleasant alternative to apples

Fruit fasting days are much more effective if you limit them to only one type of food. Apple fasting is useful for cleansing the intestines, but is difficult to tolerate, causing a constant feeling of hunger. You need to consume 1.5 kg of apples per day, of which 500 g can be baked.

But the orange, despite its low calorie content, is distinguished by a large amount of dietary fiber. Therefore, orange day is easier to bear. For weight loss, two diets are most effective:

• 1.5 kg of oranges that need to be eaten per day;
• 4 oranges and 2 apples, the total weight of which should also be 1.5 kg.

Efficiency

During unloading, weight can decrease by 3 kg. The results obtained are strictly individual; they depend on the initial body weight, age, metabolic rate and the state of the digestive system. Despite its high efficiency, fat deposits are not broken down during unloading. 2 or 3 kg of lost weight is food waste retained in the intestines, excess fluid, toxic compounds.

After some time, the lost kilograms return within the physiological norm, so to maintain the effect obtained, unloading should be done weekly. During fasting days on the water, the body burns a maximum of 100-200 g of fat deposits.

Losing weight with regular cleansing of the digestive tract occurs slowly. Unloading speeds up metabolic processes, improves mood and increases performance. As a result, the body independently gets rid of fatty tissue in the subcutaneous tissue. You can enhance the effect of losing weight by playing sports. In this case, physical training should be carried out 3-4 times a week.

Fasting day on buckwheat to normalize metabolism

A large number of microelements in buckwheat porridge makes this fasting day very beneficial for the body. The kefir-buckwheat diet also promotes rapid weight loss by removing toxins. But this combination of products has a laxative effect. This must be taken into account when planning a fasting day.

Daily diet:

• a glass of buckwheat is filled with cold water overnight;
• the resulting porridge without adding spices and oil is divided into 6 meals;
• You can drink a glass of kefir along with buckwheat, but not more than 1 liter per day.

In addition to kefir or instead of it, you can drink green or even herbal tea and mineral water, and the total amount drunk should be the same 2-2.5 liters.

It is important to remember that only the right approach to fasting days helps to lose weight and improve the health of the body. If you have doubts about the chosen diet, it is better to consult a specialist and find out how to arrange fasting days without harm to your health.

Pros and cons of the 5:2 diet. Contraindications

Like many diets, Michael Mosley's program has its pros, cons, followers and opponents. However, most people find the rules simple and the results quite effective.

This power system has many advantages:

• You can eat normally for almost the entire week; fasting only takes 2 days.
• There is no need to fast; you can eat low-calorie foods at the rate of 500 kcal.
• You can choose when to cut back on your diet - it’s very convenient.
• Meat, chicken, bread or cheese are not prohibited and can be consumed in moderation.
• Nervous breakdowns practically never happen.
• The risk of diabetes, cancer, and heart attack is reduced.

The disadvantages of this program are the following:

• When your diet is reduced, weakness may appear.
• There is a possibility of accidental overeating.

The 5:2 system has a number of contraindications:

• any stomach diseases;
• pregnancy and breastfeeding (at this time it is better to adhere to a special nutritional system);
• childhood and adolescence;
• exacerbation of infection.

Before you decide to try this diet, you should consult your doctor!

Taking into account all these features, you need to decide in advance whether this system is suitable for the indications or not. If you follow all the rules, you can lose weight from 6 to 8 kg in two weeks if your initial weight was impressive. It’s easy to withstand, there are practically no downsides.

The author of the 5:2 diet is an English doctor and journalist Michael Mosley. His dietary system is also called intermittent fasting. It involves 5 days of normal nutrition (about 2000 kcal/day) and 2 fasting days (500-600 kcal/day). As a result of a significant reduction in caloric intake twice a week, the body experiences stress. Such an uneven schedule of energy intake increases metabolism, including the process of fat burning. The author argues that short-term low-calorie stress is more beneficial for the body than long-term diets: with prolonged dietary restrictions, addiction occurs and weight loss slows down.

Rules of the "Fast Diet":

• fasting days should not be carried out one after another. It is better to stick to the 3:1 scheme (3 regular days and 1 fasting day) or 2:1;
• on a fasting day, the break between breakfast and dinner should be strictly 12 hours. For example, breakfast at 8.00, dinner at 20.00;
• dishes are prepared using gentle methods (boiling, baking, steaming, grilling);
• on ordinary days, food should be healthy - a diet complete in terms of nutrients, the absence of harmful and high-calorie foods, eating five to six times a day in small portions, and it is also forbidden to eat before bed;
• During the day you need to drink at least 1.5 liters of clean water.

After achieving the desired weight, to maintain the result, it is recommended to adhere to the 10:1 or 7:1 scheme, that is, 10 or 7 normal days should include 1 fasting day.