Fridays will not help you lose 10-15 kg per month before the summer. They are more suitable for those who need to stay in shape without making a special effort or get back "in order" after the winter. Deloading days for weight loss do not produce as impressive results as we would like, but if you do them regularly and then skipin food, the effect will certainly please.
What are Fridays for?
It seems that it can happen after one day of fasting, but this is only at first glance. The benefits of Fridays have long been proven, tested and double-checked. And it consists of the following:
- After a short hunger strike, a feeling of lightness occurs due to bowel cleansing;
- Stress tones the body;
- It helps to overcome the "plateau effect" that many people know because of the pain. In other words, there is stagnation during the diet. The weight drops to a certain point and then stops, does not want to budge. A hunger strike can be a mild stress on the body and askind of catalyst for fat burning.
- And, of course, we must not fail to mention the "test of strength" and the development of willpower.
Types and characteristics of food unloading
Unloading days are conditionally divided into two types:
- "hungry"
- "saturated".
These two options are distinguished by the calorie content of the daily menu and the number of ingredients that are allowed to be used.
The essence and principles of "hungry" days
The simplest and most rigorous option is a day on the water. A diet that excludes protein, fat, and easily digestible carbohydrates is also called a "cleanse. "In other cases, in addition to liquid, one product is included in the diet. The maximum daily calorie content is 500 calories. Considering that you can eat low-fat kefir, cucumbers, apples, cabbage or citrus fruits, in general, low-calorie foods, it will be easy not to exceed the permissible bar. For example, the calorie content of 100 grams of ordinary cucumber is 15. 5 calories. With these restrictions, you can eat 3. 2 kg of fresh green cucumbers per day.
Important!Regardless of the type of food consumed, you need to drink 2 or more liters of water. Plain non-carbonated water will be added to green tea or decoction of herbs.
"Full" unloading: types and rules
Good choice. They allow 2-3 products that can be combined: meat, vegetables, eggs, legumes, fruits, dairy products. The calorie situation changes slightly, you cannot exceed the 800 calorie limit. According to the type of products used, "full" Fridays for weight loss are protein and carbohydrates.
- Protein release is the best option if a stricter diet causes weakness, dizziness or is not suitable for health reasons. You can eat: lean meat; shellfish, crustaceans and fish; vegetable protein. If desired, the varied menu can be expanded with low-calorie vegetables. Chinese cabbage, lettuce, cucumber, tomatoes, vegetables are successfully combined with proteins. According to the preparation method, it is better to choose cooking or steaming. During the day there is no strong feeling of hunger.
- Carb Freezing - sounds tempting, but has nothing to do with sweets. In this case, we are talking about foods rich in slow carbohydrates. Usually it is buckwheat, rice, dried fruits.
When you put together a menu for a "full" Friday, it is important to consider the compatibility of products.
| Product category name | Meat, fish, poultry | Legumes | Vegetable oil | grain | Sour | semi sweet | Sweet and dried fruits | Vegetables | Dairy products | Eggs | |
| Fruit | |||||||||||
| Meat, fish, poultry | / | - | - | - | - | - | - | + | - | - | |
| Legumes | - | / | + | 0 | - | - | - | + | - | - | |
| Vegetable oil | - | + | / | + | + | 0 | 0 | + | - | - | |
| grain | 0 | - | + | / | - | - | - | + | - | - | |
| Sour | - | - | + | - | / | + | 0 | + | 0 | - | |
| Fruit | semi sweet | - | - | 0 | - | + | / | + | + | + | - |
| Sweet and dried fruits | - | - | 0 | - | 0 | + | / | + | + | - | |
| Vegetables | + | + | + | + | + | + | + | / | + | + | |
| Dairy products | - | - | - | - | 0 | + | + | + | / | - | |
| Eggs | - | - | - | - | - | - | - | + | - | / |
Advantages and contraindications
Fasting days will help in the uneven fight against excess weight. They will help get rid of heaviness after a busy holiday, promote a gentle cleansing of the intestines from toxins. Intended for certain diseases. So, for example, in case of kidney diseases, it is recommended to spend "watermelon" days, heart and blood vessels - "potato", and for joint problems - "cucumber". Only without initiative, after consultation with a doctor. Without fail, unloading should be done by those who constantly follow various fitness diets, are fond of protein diets, artificial proteins and other "heavy foods".
It is impossible to unload patients with diabetes, pregnant and lactating women. People who are exhausted after a long illness and suffer from diseases of the gastrointestinal tract (only "full" discharge is shown after consultation with a gastroenterologist). It is undesirable to plan unloading during menstruation.
Advice!You should not do "hungry" unloading, they do not take place more than once a week, but "full" can be done 2-3 times.
5 release rules
In order for Fridays to bring the expected results, five simple rules must be followed.
Rule 1: compliance with conditions
Most fasts are based on the principle of monofood, that is, you can eat one product, but you need to do this as often as possible. Of course, in small doses. In addition, the chosen product should be liked, this will help reduce the already stressful condition for the body. The total energy value of products should not exceed 800 cal.
Rule 2: choosing the best product
Usually, unloading is carried out on low-calorie foods, with a minimum content of fat and carbohydrates (fruits, vegetables, kefir). For a low-glycemic diet, you can eliminate one type of grain with a low glycemic index (buckwheat, rice, oatmeal). Low-fat meat and lean fish are allowed in protein unloading. The most effective are "liquid" fasts, when the teeth are at rest, but you can only drink.
Rule 3: the right day
Many people do not emphasize this moment, but choosing a day is no less important. Nutritionists advise not to take legal holidays, but to choose Monday. This option is not suitable if the work involves physical labor. It is best to schedule weekly unloading on the same day.
Rule 4: rest
On unloading day, not only the digestive tract should rest, but the whole organism as a whole. It is important to exclude any kind of exercise, especially training. Alcohol is excluded per day. And for those who have a poor tolerance for alcohol, in 2 or even 3 days. On the list of recommended activities: a visit to a bath or sauna. Sauna treatments calm the body, help deal with stress, improve ventilation in the lungs and promote the elimination of toxins. Quiet walks in the park are also shown.
Full time to sleep. Ideally: at least 9 hours. Don't miss the opportunity to relax instead of lunch. Prolonged sleep will strengthen the body and at the same time it will help to transfer the feeling of hunger more easily.
Rule 5: no contrasts
It is very important to get into Friday smoothly, survive it calmly and also smoothly out of it.
Smooth ingress and egress: why is it important?
Any diet, even one day, is a great stress for the body. At one point, without explaining the reason, they suddenly stopped feeding him. When does it end, or does it end at all? Just as suddenly, he finally gets a portion of high-calorie food and absorbs it to the max. That's why the weight comes back quickly after a long diet.
How to start Friday
Proper preparation of the body will help to achieve the maximum effect of unloading. On the eve of lunch, they refuse heavy food. Dinner is replaced by a light salad, fruit, kefir. Before going to bed, it is recommended to do a cleansing enema. You can drink herbal tea, which has a laxative effect, but without fanaticism.
How to complete unloading successfully
Naturally, the next morning you should not start with fried potatoes. It is better to drink 200 ml of water on an empty stomach and eat boiled vegetables or a spoonful of rice and skip eating for 2-3 hours. Grains, vegetables and fruits will help your body transition to steady work. It is better to avoid meat, legumes, eggs or fish. Due to the production of cortisol (stress hormone), the appetite increases and the food is absorbed to the maximum.
The most efficient way to unload
The effectiveness of a particular diet is a relative term. Each organism is individual, reacts differently to stress, perceives and assimilates products. Therefore, the best option for yourself can only be chosen with experience. Based on the reviews of "users", as well as listening to the opinion of nutritionists, you can get the most noticeable results by following the diet described below. You can stop at one type of unloading or switch between different ones. So we present to you the most effective Fridays for weight loss.
Release date on the lake
The most difficult and effective is called "floating" unloading, if only they are performed correctly. Many people start "unloading" the day after the party or immediately after the holidays, but nutritionists recommend at least a day before day "X" to exclude lactic acid, meat, wheat dishes and switch to light food. Everything is naturally fatty, fried, salted and smoked too. It is better to prepare water in advance. It can be uncarbonated mineral or plain refined, but not boiled.
Really effective fasts for weight loss are as "strict" as possible. Eliminate food completely. It is necessary to drink every hour, so that at least 3 liters are obtained per day. Because the stomach is constantly filled with liquid, there should not be a very bright feeling of hunger. The strictest version of unloading says that on this day you can not drink tea, coffee or juice, only water.
Advice!It is very difficult, but you have to keep a positive attitude and stick to the end. Of course, listening to well-being. If weakness, dizziness or other adverse symptoms occur, the experiment should be stopped.
You need to be very careful when you get out of the water. In the morning after fasting, they drink a glass of water and eat steamed or boiled vegetables. All the next day you can eat only grains, vegetables and fruits.
Unloading day for cucumbers
The vegetable, which is 95% water, is adored by nutritionists, and the cucumber fasting diet is so popular that it does not need advertising. Cucumbers are a product with a negative calorie content (the body spends more in digestion than it takes in) and it is much easier to get enough of them (albeit for a short time) than water.
Those who have not yet come face to face with the cucumber diet should know that this vegetable is a strong diuretic.
So during the day it is better to stay close to the toilet. Active social life must be postponed, weakness may appear after dinner, especially in the legs. Some people have increased bowel movements. A one-day unloading of cucumber is indicated for gout, obesity, hypertension, gout, arthritis and arteriosclerosis.
For "green" unloading, you need 1, 5-2 kg of fresh cucumbers. This amount is divided into 5-6 portions. Drink without limits. For a change, you can prepare a salad of cucumbers with herbs, which is allowed to be filled with a spoonful of vegetable oil. Of course, salt is not allowed. Cucumbers remove excess water, and it will interfere with this process, but you can add lemon juice to the salad. At lunch, it is allowed to supplement the diet with a boiled egg. It's just a shame it doesn't save you from starvation.
Kefir unloading day
Kefir can compete with cucumbers in popularity. Much has been written about the useful properties of the product, the most important of which is that it is available all year round, helps to normalize blood pressure, is effective in preventing atherosclerosis and, of course, normalizes the digestive tract.
A mono-diet on fat-free kefir will be most effective. The unloading mode is very simple: every 2-3 hours you need to drink 1-2 glasses of kefir. By mid-day, the product is getting enough of the order. For taste, you can crush dill or parsley in it, and for a change, do not drink, but eat with a spoon. If you want to eat between meals (you definitely will), you can drink a glass of water. And if the feeling of hunger is very strong, a tablespoon of wheat bran, unsweetened vegetables or fruit will help kill it.
There are many options for unloading kefir. Kefir is often mixed with vegetables, lean meat or honey. "Full" unloading days for weight loss on kefir are perfect for people with weak willpower and those dictated by certain health conditions.
Apple unloading day
Apple is a slow-digesting fruit that is low in calories. It contains 85% water and the remaining 15% is a valuable storehouse of vitamins and minerals, it is not for nothing that it is called "rejuvenating". Apples are affordable and healthy, they boost immunity, contain antioxidants, regulate gut microflora and promote fat burning. One day apple diet is also called Friday to lose weight in the belly. But every medal has two sides. Apples can cause inflammation, and a strict apple diet is absolutely contraindicated in diseases of the digestive tract (gastritis, ulcers, hyperacidity, biliary dysmotility). In these cases, it is permissible to use baked apples.
Let's start by describing the simplest version of unloading apples, which will require several kilograms of apples.
The method is as follows: 2 kg of green, unsweetened apples are divided into 5-6 portions or eaten one at a time approximately every hour.
You can eat fruit fresh or baked, as well as combined. It is better to use sour apples as they can increase appetite.
If it's hard to hold out apples alone, you can try malolactic unloading. It is allowed to eat 1. 5 kg of apples and 500 g of fat-free cottage cheese per day or drink 1. 5 liters of kefir.
Buckwheat unloading day
You probably shouldn't say again that buckwheat is incredibly healthy, contains trace elements, vitamins and amino acids. In this case, it is more important that the grain is rich in dietary fiber, which improves digestion, helps to restore normal function and cleans the intestines. Like many other grains, buckwheat belongs to foods with a low glycemic index and therefore dulls the feeling of hunger for a long time.
It is better to prepare for unloading buckwheat the day before. A cup of cereal (about 250 g) is poured into a small pot, poured with boiling water (0. 5 liters), covered with a lid and left overnight. Of course without salt, but you can add greens as a spice. In the morning, the porridge is divided into 4-5 portions. By the way, it is better to use green buckwheat, not burnt brown. In it, according to experts, all nutrients are preserved. If the feeling of hunger has worsened, it is permissible to have a snack with a green apple, but it is better to drink water.
Rice unloading day
One of the most effective is the Rice Friday. It is good because it has almost no contraindications. The main problem is the likelihood of constipation. Therefore, it is better not to unload rice for those who suffer from hemorrhoids or irregular stools. After eating, it is advisable to drink tea with a laxative effect and start the next morning with kefir and fresh vegetables. In the intestines, the grains act as absorbents, they absorb water and toxins, which are then removed from the body.
To prepare the right rice porridge, take 350-400 grams of low-calorie brown rice and 0. 5 liters of water. It must be soaked in water for several hours beforehand. The grains are cooked until they are half cooked. All porridge (up to 1 kg) is distributed in portions. Be sure to drink plenty of fluids, you can water, green tea, herbal medicine.
A comparison of popular Fridays
The table shows a sample menu for each of the Fridays described above ("full" option).
| Type of unloading day | cucumber | Apple | Kefir | Buckwheat | Rice | |
| 8-00 | Breakfast | 2 cucumbers + 50 gr. boiled meat | 2-3 apples + a glass of kefir | 1-2 cups of kefir | 100 g steamed buckwheat + cucumber or tomatoes | 200 g rice + a cup of green tea |
| 11-00 | Snacks | 2 cucumbers + green tea or juice | 2-3 apples + 100 g of any porridge | 200 g of any vegetable | 100 g steamed buckwheat | 200 g rice + 50 g fish or meat |
| 14-00 | Dinner | 2 cucumbers + boiled egg or 100 g rice porridge | 2 baked apples + fresh cucumber salad with a spoonful of grated cheese. oils | 1-2 cups of kefir + 50 g of belly meat | 100 g buckwheat + 50 g meat | 200 g rice + 1 fresh carrot |
| 17-00 | Snacks | Cucumber and apple smoothie with lemon juice | 2-3 apples + 1 banana | 1 glass of kefir + banana | 100 g buckwheat + apple or ½ grapefruit | 200 g rice + a glass of juice |
| 20-00 | Dinner | 2 cucumbers + a glass of kefir | 2-3 apples + 100 g cottage cheese | 1-2 cups of kefir | 100 g steamed buckwheat | 200 g rice + 1 glass of kefir |
Coffee on Fridays
Coffee lovers are probably interested in the question: is it possible to drink coffee these days, or even organize a "coffee release". According to nutritionists, only 1-2 cups of the drink will be useful. In this case, the cup of coffee should not be equal to the soup bowl. The recommended amount is 90-120 ml Of course, coffee should be natural without sugar or cream, but you can add sweetener or skimmed milk.
Coffee lovers did not want to limit themselves in any way and came up with their own version of the diet. The fasting menu for weight loss is extremely simple - 5-6 cups of coffee at regular intervals. You can also eat fresh fruits and vegetables. The amount of other liquids must be limited. Many reviews write that after one such day they lost up to 3 kg. The only sin is that this "weight loss" is deceptive. Coffee is a diuretic. During the day, instead of the prescribed 2 liters, about a liter is drunk and much more is excreted from the body. Just the weight of the water lost is actually what the scale shows. But the big problem is that when the stressful condition of the body is aggravated by the heavy load on the heart and kidneys.
The conclusion of this is simple: it is undesirable and even dangerous to organize coffee Fridays, but it will be useful to add unloading with 1-2 cups of natural coffee. The key is to drink plenty of fluids.
Useful tips
Tips compiled from numerous reviews, but equally suitable for any type of unloading.
- Days on hunger strike will be much easier if you spend them on your favorite foods (and not on cookies and sweets).
- On Fridays, it is recommended to supplement the diet with decoctions of medicinal herbs. You can use prepared herbal tea to lose weight. As a rule, they have a complex effect, they have a laxative, fat-burning, cleansing, appetite suppressant, diuretic and choleretic effect.
- No need to try to do everything at once and combine diet and exercise in one day. But breathing exercises will be the only way.
- If it is difficult to maintain five meals a day, the daily portion can be divided into more meals.
- Avoid sugar, salt and spices completely.
Deloading days for weight loss have different results. In reviews, they often write that they lose up to 2 kg of weight per day. Those who are attracted to this figure should understand that it is not 2 kg of body fat that is lost! Excess liquid with toxins and "food debris", half-digested food that accumulates on the walls of the intestines, leaves. It is impossible to lose weight even by 1 kg per day. During the strictest dehydration, you can get rid of a maximum of 100-200 grams of fat.