The fasting diet was invented in the 1980s by American nutritionists for clinical use.Initially, a strict low-calorie diet was prescribed to people whose body mass index exceeded 35, but later many people who lost weight began to practice it, since it allows you to lose 5 to 10 kg by burning fat on the hips and waist.
What kind of diet is this?
A fasting diet consists of alternating different low-calorie and fasting days.It is because of the low daily intake of calories that the fat burning process begins.For the same reason, however, during the diet, you should refrain from mental and physical stress, as well as from stressful situations.Outdoor walks and spa treatments are recommended.
Before starting a weight loss diet, you should be examined in a medical center and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, since such a diet can cause exacerbation of chronic diseases and the development of new diseases.
If the diet is extremely difficult to tolerate, causing general weakness, dizziness and reduced work capacity, you should switch to a more balanced diet.
Basic rules
The weight loss diet requires compliance with the following rules:
- strictly follow the menu (any snacks are prohibited!);
- divide the proposed list of products into 3-4 meals and chew thoroughly to create the impression of a regular meal;
- observe the drinking regime - drink 1.5-2 liters of water per day (teas and herbal decoctions are allowed, but without sugar);
- You can drink pure still water with the addition of a slice of lemon or lime;
- The last meal should be done 3 hours before going to bed, otherwise a late breakfast can slow down the metabolic process, which will reduce the effectiveness of the diet;
- On some days, the diet includes freshly squeezed juice, but banana and grape juices should be avoided as they are high in calories, and pomegranate drink should be avoided as it is harmful to the stomach.
Drinks from the store are strictly prohibited, as they contain preservatives, dyes and other harmful substances for long-term storage of the product.In addition, they lack vitamins and trace elements, which are destroyed during heat treatment of the fruit.
Entering the diet
It takes 3 days.First of all, you should exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- carbonated and alcoholic beverages.
The emphasis in nutrition should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
The diet differs depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, it is worth starting with a weekly option to test your capabilities and also evaluate the effectiveness of the diet.
For 7 days
It will allow you to lose weight by about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.In addition, as part of the drinking regime, it is important to drink the daily amount of water.It is allowed to start the morning with a cup of black coffee, but it is recommended to give preference to green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.All drinks with the addition of banana, mango and grapes are prohibited.
- Day 3.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt and spices.Drink 800 ml of juice without sugar.
- Day 5.Eat 5 apples, preferably the green ones.
- Day 6.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented milk products.
For 14 days
The results of the two-week diet are promising - minus about 8 kg.Diet by day:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink any amount of green tea or peppermint (melissa).A sweetener, stevia, can be used as a sweetener.
- Day 4.Drink only still mineral water.
- Day 5.Drink 1 liter of water and eat 1 apple divided into 2 servings.If desired, the fruits can be baked in the oven.
- Day 6.Drink 1 liter of milk.
- Day 7.Drink green tea or mint without restrictions.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 g of fresh cucumbers.
- Day 12.Drink green tea or mint without restrictions.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
In 20 days
This is the longest-lasting diet option that will allow you to lose about 10 kg.You need to start with a 7-day diet, and the menu from the 8th to the 20th day looks like this:
- Day 8.Eat steamed vegetables, lean meat and dairy products in reasonable amounts.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie from several fruits, except for banana and grapes.
- Day 10.Eat 200 g of lean fish (mitai, lemon fish) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.It can be baked in the oven.
- Day 13.Eat 200 g of dietary meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a day of rest when you can give up your diet.You can eat any healthy food.Preference should be given to porridge, soups with weak meat or fish broth, salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
Giving up the diet
It is a mistake to think that after a lean diet you can immediately return to normal eating.This will lead not only to the "return" of the lost pounds, but also harm to health.The fact is that during the days of the diet, the body is weaned from digesting normal food due to a decrease in the quantity and quality of the digestive enzymes obtained.So you have to gradually "learn" to eat properly so as not to cause problems with the stomach and intestines.
When drawing up a menu, you should take into account that the diet should be dominated by soft foods with a minimum content of coarse dietary fiber and fiber.Given this rule, the scheme for exiting the diet is as follows:
- Day 1.Prepare a light vegetable soup without salt.Eat it in 4-5 servings, and the portions should be moderate - 200-250 ml each.It is forbidden to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and baked or boiled fish in your diet.Such food will saturate the body with useful substances, but will not disturb the work of the gastrointestinal tract.You can include milk and herbal teas in the drinking regime.
- Day 3.Enter a portion of cooked meat without skin, bones and fat.If desired, you can prepare cutlets in the oven or steamed.Broccoli puree or other cooked vegetables are ideal as a side dish.
- Day 4.To activate gastric and intestinal motility, prepare viscous porridge for breakfast - oatmeal, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.You can introduce semolina and rice in your diet after a week.
- Days 5-7.Gradually increase the portions and their caloric content to the daily requirement.
- Days 8 – 10.Include a limited amount of heavy food, which is recommended to be served in the morning to digest during the day.In any case, you should refrain from eating too fatty and high-calorie foods.
The amount of coffee and tea should be limited to 1-2 cups per day.
Recipes
With a weak diet, you will not have to pamper yourself with original dishes, but it is worth considering recipes that will make following a low-calorie diet much easier:
- Herbal decoction.Combine a bunch of lemon balm and 1 tbsp.l green tea.Transfer the raw materials to a kettle and pour 1 liter of water at 90 degrees.Steam and drink, diluting with warm water.
- Sweet green tea.Combine 1.5 tbsp.l green tea and 1 tbsp.l stevia herb.Boil 1 liter of water at 95 degrees, leave for 20 minutes and you can drink.
- Potatoes in a jacket.Line a tray with baking paper and arrange the potatoes, first making cross-shaped cuts to prevent them from bursting.Transfer the baking tray to the oven for 30 minutes, preheated to 180 degrees.During cooking, potatoes can be sprinkled with water or fennel tincture.
- Baked apples.Cover a baking sheet with parchment and arrange the fruits, which are baked in the oven for 10-15 minutes at 180 degrees.Golden apples are best for baking.
On the diet days when you are allowed to drink juices, you can prepare the following fresh fruit juices:
- Peel 4 oranges and squeeze their juice.Add 100 g each of raspberries and blueberries.Puree in a blender, adding 3-4 ice cubes.Leave for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze citrus juice, mix, sprinkle with a pinch of cinnamon, stir and drink.
- Peel 4 green apples and 1 pear.Remove the cores, mix and puree in a blender.Add 1 stalk of celery, 3-4 ice cubes and shake again.If necessary, you can add cold water.
Warnings
A fasting diet can cause gastrointestinal diseases, including gastritis.So it is important to follow it under the supervision of a doctor to stop losing weight in time.In addition, after such a diet, metabolic disorders, psychological problems and weakened immunity are possible, as well as hair loss and brittle nails.So, in order to normalize the condition, it is important to properly exit the diet, as well as take a course of vitamins.
Contraindications
It is strongly not recommended to undergo a weight loss diet for those who have a normal body mass index and want to lose only a few kilograms.It is also contraindicated for people with any pathologies of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should take advantage of this method of losing weight, since the deficiency of vitamins and useful elements will have an extremely negative impact on their health.
So, the skinny diet is a strict low-calorie diet designed for people with a body mass index of 35 or more.You should adhere to such a diet only after consulting a doctor and under his strict control in order to minimize its negative impact on the body.