What are fasting days and why are they necessary?
There is much debate about the appropriateness of fasting days. Some consider them harmful, others – necessary. Everyone needs fasting days, according to Irina Arar, an endocrinologist at the GMTClinic aesthetics and quality of life clinic. She explains that the concept of “fasting days” refers to planned deliberate calorie restriction or short-term fasting, and not a complete refusal to eat.
“We all need it these days. This is because most people adhere to a hypercaloric diet, overloading the diet with fat and simple carbohydrates, in other words, regularly overeating,” explains the doctor.
Many people think that the day of fasting means a complete rejection of food, and the best time for this is the day after Eid. Doctors warn: such a discharge will not make sense.
Fasting days are not the same as fasting. And it’s not a “magic pill” that forgives overeating. Such days are not a substitute for a balanced and moderate diet on other days. Do not try to balance the situation with overeating on a fasting day, ”says Ekaterina Gureeva, endocrinologist in the Atlas clinical network.
So what is the essence of unloading days? According to Irina Arar, they are able to facilitate the work of the pancreas and get rid of toxic substances for the body, destroyed cells and incompletely digested food residues. “All this is broken down into “spare parts” and then used to create new cells, enzymes, and hormones,” explains the doctor.
According to Ekaterina Gureeva, fasting days are unlikely to help lose weight or improve appetite. It explains
often these days they try to balance the situation with overeating.
“Once in seven days he lived with a calorie deficit, it is unlikely to significantly affect the arrow of the scales. And if we take into account that, according to the rules of fasting days, the level of physical activity should also be reduced, the state of balance of consumed and spent energy is reached, so there is no change in weight ” explains the doctor.
Irina Arar adds that it is extremely important to eat full and rational meals after fasting days. “It was thrown on sausage and chips—it lost all draining purpose,” she warns.
How to choose an unloading program
You can find many articles and tips for organizing fasting days on the web. But following the advice from the Internet is not the best idea, doctors are sure. Irina Arar explains: in order to choose a discharge that is suitable for a particular person and at the same time does not harm the body, it is necessary to collect all the anamnesis. “Find out if you have gastrointestinal diseases, diabetes mellitus, anemia, chronic or acute stress, make sure there are no deficiencies,” she explains.
Equally important, according to the doctor, is to get information about physical activity, the rhythm of work, as well as to control the level of the hormones insulin and leptin, which are responsible for the formation of feelings of hunger and satiety. “Knowing such details allows you to calmly organize fasting days without compromising health and subsequent disruptions,” the endocrinologist says.
Where to start? If you know ahead of time that a feast of overeating awaits you on the weekend, Irina Arar recommends halving your normal calorie intake the day before and the day after your vacation. The doctor warns, “It’s not about starving, it’s about reducing it.”
The second option is to organize unloading 1-2 times a week. “To do this, keep your usual diet (it should be healthy and balanced – not chips, pizza, hamburger!) and reduce its calorie content to 600-800 kcal,” he says. Such an approach, in his opinion, will allow to maintain the balance of nutrients and at the same time achieve a healing effect.
Another popular option is the FMD (Fast Mimic Diet) protocol, developed at the Institute of Longevity at the University of Southern California’s School of Gerontology.
According to Irina Arar, institute scientists have come up with several plans for such a diet, initially aimed at rejuvenation. “However, this type of diet also has an effect on weight loss—visceral fat is well removed with its help,” she says.
The essence of the technique is to “simulate hunger”: within five days, the calorie content of the diet is gradually reduced to 600-800 kcal. The FMD diet itself implies a restriction in the use of simple carbohydrates and animal proteins. Instead – non-starchy vegetables, legumes, nuts, small amounts of berries and a strict drinking regimen (at least two liters of water per day). “FMD can be done 2-3 times a year to improve health, promote immunity and maintain weight,” says the doctor.
According to Ekaterina Gureeva, you can spend fasting days no more than once a week. “Otherwise it will negatively affect metabolic processes, lead to inadequate states and lead to further demotivation and deterioration,” the doctor warns.
Which products are suitable
When choosing products for fasting days, it is important to take into account the individual characteristics of the body. Doctors do not recommend unloading on any product, but two or three will be enough.
Some arrange dumping on buckwheat, but, according to nutritionist and nutritionist Marina Apletaeva, cereals are a high-calorie product and are not suitable for this. She recommends choosing vegetables, especially vegetable soups, as well as fermented milk products or eggs.
“The classic of nutrition is fasting with unsalted and oil-free baked potatoes. It will work as a sorbent and is great for detoxification. You can combine potatoes with green cucumbers. Another option is kefir + cottage cheese. Exchange these products among themselves – 150 g of cottage cheese for breakfast, a glass of kefir for a second breakfast, ”says the expert.
One nutritionist warns that favorite fasting days on vegetable smoothies aren’t the best option, as they can cause stomach irritation.
“If inflammation starts in the body, it will no longer be possible to lose weight. “Some vegetables like celery, beets, spinach are rich in salts that can cause kidney inflammation,” she explains.
Endocrinologist Ekaterina Gureeva considers foods rich in protein and fiber to be an ideal option for fasting days. “The most common products for unloading are apples, cucumbers, cottage cheese, kefir,” she says. According to him, the amount of carbohydrates should be minimized and alcohol should be completely eliminated. Another option is to reduce the volume of your regular servings by 30-50%. “To do this, remove some of the food from the plate and fill the empty space with leafy greens,” she advises. The doctor reminds that it is important not to forget about an adequate drinking regimen on fasting days.