Alternating loading and unloading days. Loading and unloading days. A small but important “loading” rule
Losing weight has taken over the minds of girls, and to achieve the goal they use different methods: they change their diet, exclude harmful foods, reduce the number of calories and consider, speaking about cheating in a diet, that this is a panacea. At first glance, the latter is a banal disruption, but it really gives results, so it is spreading more and more. Even nutritionists do not recommend sticking to a low-calorie diet for a long time, so cheating is an excellent way out.
What is cheating in weight loss
A strict diet can often cause the so-called plateau effect, when the kilograms that are actively leaving cease to melt before our eyes, and the weight is kept at about the same level. Cheating, used during a diet, takes a break from a limited diet and shakes up the body. This is the time when you can afford to eat your favorite, but so unhealthy food in almost unlimited quantities. Such metabolic swings lead to further gradual weight loss to the desired result.
Advantages and disadvantages
Cheating, like the diets themselves, has a number of advantages and disadvantages that can make a person doubt the advisability of using it. On the positive side, this is a rest from dietary restrictions, giving psychological comfort, the absence of which can cause a breakdown. However, you can also break loose because of cheating, simply losing control over yourself. This is its huge minus! Only strict adherence to the diet and the correct implementation of the "trick" will not lead to the loss of the results already obtained.
How cheating works during a diet
After heavy feasts, the body simply needs fasting days, and with a reduced number of calories, on the contrary, you want to treat yourself and eat too much. Cheating for weight loss can be seen as eating a forbidden but favorite food, or as a significant increase in the calorie content of the diet. Both options will lead to the expected effect. When dieting, the main rule of "trickery" is to plan it! You can allow tasty junk food, for example, on a day off or a couple of times a month. Then the "trickery" will not turn into gluttony, but will be able to make the metabolism speed up.
What can you eat
The mere fact that it is permissible to eat a piece of cake or candy during a diet warms the soul. However, having a gluttony day and not following the rules, you will not be able to achieve the desired results from dietary nutrition. When choosing food, nutritionists advise giving preference not only to your favorite delicacies, consisting mainly of carbohydrates, but also meat, fish with a high fat content. A variety of diet without harm to the figure can be achieved with the help of high-calorie foods, bringing the daily menu to 2500 kcal.
How to cheat
Adhering to a dietary regimen is easier if you sometimes allow yourself to relax. However, you need to follow the mandatory rules so that the boot day does not nullify all your efforts:
- A salad of fresh vegetables, a handful of nuts, or oatmeal have a high calorie content, but these products do not allow you to feel hungry for a long time.
- It is better to cheat for no more than 2 days, watching the diet, otherwise this method will become a habit and it will be difficult to return to the planned low-calorie diet.
- Do not forget to drink water - it also helps to activate the metabolism.
- If the "trick" lasts one day, then the servings may be larger than with a 2-day cycle.
The cheater's diet
Cheating is translated from English as a deception, to some extent occurring in practice. This method began to be actively used by Paul Rivas, who was able to help tens of thousands of his clients get rid of the hated kilograms. The essence of such a diet is to reduce the calorie content of the diet for a greater number of days per week. For example, from Monday to Saturday you eat little, connecting physical exercises to work on the figure, and on Sunday you eat whatever your heart desires. This option has an important difference from the usual diet - it does not allow the body to urgently store fat.
Cheating in bodybuilding
Similar words often have different meanings. So this way of tricking athletes has nothing to do with diets. This concept is used when referring to the loads received by bodybuilders in the gym. Cheating in bodybuilding is also a kind of fraud. The athlete deliberately violates the technique of performing the exercise, connecting other muscles when there is no more strength left. Further, such tricks will help to achieve progress. Even Arnold Schwarzenegger, who is an adherent of the correct execution of the exercise, could introduce cheating into his workout. There are important rules:
- Do not leave cheating at the very end of the workout, when the strength is completely running out.
- Correct weight is the key to success! Pick up a barbell that will be harder for you to lift than ever. Tighten up on the first repetitions, and then arrange a cheat.
- Never use cheating in exercises such as bench presses, squats, leg curls, and leg extensions. They are traumatic and if the technique is violated, there is a high probability of harming yourself.
Loading days for weight loss for 2500 calories
Accustomed to low-calorie nutrition during the diet period, it will be difficult for the body to understand why it suddenly decided to feed it abundantly. But for the time of the "trick" he will connect all his resources in order to actively digest food and consume energy. Within a few days, the body has yet to spend it, which will have a good effect on burning fat. However, in order to lose weight, you must follow a few rules:
- Never arrange a loading day at the very beginning of the diet. The body has not had time to get used to a low-calorie diet and will perceive the day of gluttony as an opportunity to accumulate excess fat.
- Two loading days a month with such a total number of calories is the best option! If the caloric content of the diet is less, then “tricks” once a week are acceptable.
- Despite some concessions in nutrition, it should be balanced and fractional.
- The number 2500 kcal is suitable for people weighing approximately 60 kg. If you weigh more or less, then you will need to increase or decrease calories.
How often to cheat
There are nutritional systems, for example, protein diets, that are difficult to sustain from start to finish. Cheating them can be a little diversified. However, the number of days of the diet should exceed the number of its planned violations. The process is individual, so if you feel an urgent need for cheating, it is not forbidden to arrange a boot day once a week. With long-term strict nutrition systems for weight loss, experts recommend increasing the caloric content of the diet for every third day.
How many days can you eat what you want
It is important to understand that you will lose weight after the plateau effect only if you give your metabolism a shake-up, a kind of element of surprise. You can do this 1-2 days a week, otherwise the boot day will lose its meaning and become a banal gluttony. After a one-day planned disruption, you will easily return to a dietary diet, and if it lasts longer, it will be easier for you to come to terms with your own fullness than to continue to eat a low-calorie diet.
Menu
By calculating the calorie content and writing a list of foods that you can eat, it is easier to control yourself. There is less chance that you, succumbing to the temptation, empty the refrigerator completely. Take a calendar and a sheet of paper on which write down the day of cheating and the dishes that you plan to eat. Be sure to calculate their calorie content so as not to go beyond 2500 kcal. Try to eat only a light salad in the late afternoon, or even better, limit yourself to yogurt or kefir - it will be easier to readjust and continue the diet.
For 1 day
You don't have to eat junk food to get your metabolism going. Proteins, fats and carbohydrates may be present in the cheating diet. You can include more high-calorie fruits and vegetables in the list of products. A daily menu might look like this:
- Breakfast: oatmeal or any other porridge with the addition of peeled fruits or berries.
- Lunch: a slice of dark chocolate.
- Lunch: sorrel soup, popularly referred to as green borscht, and for the second - any meat that is best baked with vegetables.
- Afternoon snack: any sweet treat: ice cream, cake or pie.
- Dinner: vegetable salad with feta or cheese and fish baked in foil with lemon and herbs.
- A few hours before bedtime: a glass of yogurt.
For the weekend
It often happens that weekends are accompanied by visits or trips to nature. All this implies magnificent feasts, during which it is difficult to control oneself and diet is out of the question. Some people who lose weight allow themselves to relax on the weekend. An example menu might look like this:
- Breakfast. Oatmeal with nuts and dried fruits, yogurt, candy.
- Dinner. Vegetable puree soup seasoned with croutons, sea salad, freshly squeezed juice.
- afternoon tea. Cocoa with cake.
- Dinner. Mashed potatoes with fish, cucumber salad, green tea.
- Breakfast. Buckwheat, any fruit salad, yogurt or ice cream.
- Dinner. Soup with meatballs and vegetables, fish baked in foil or steamed.
- afternoon tea. Cake with cream, tea.
- Dinner. Vegetable salad, baked chicken fillet, apple.
Video
Girls, look what interesting information I found, that "load" days once a week are even useful for losing weight - cheers! Sunday will be busy for me, let's see what it will result in :)
"Load" days - good OR bad?
Let's say you decided to become "embossed". The main tool here is a rigid consistent diet. By the way, it is unbearably difficult psychologically, since it allegedly excludes any concessions in nutrition. Meanwhile, the last word of dietary science sounds different: short-term concessions, on the contrary, are useful in a strict diet - just like cheating (deliberate violation of technique) when performing an extremely hard exercise. It must be emphasized right away that we are talking about rare departures from the diet - no more than once a week. Let's call them "load" days - in contrast to "unloading". What is the meaning of "load" day? It turns out that if you have a good time at the table once a week, you will get a lot of good things in return: excellent health, increased motivation, and, in addition, an acceleration of metabolism, i.e. the pace of all physiological processes (and fat metabolism!). Usually, all fans of low-calorie diets suffer from an understandable breakdown and depression. Because of this, their training is ineffective.
For lovers of aphorisms, the meaning of "load" days can be put into the formula: "one step back, two steps forward."
Once again I want to warn you: "load" days "work" only once a week; Breaking the diet more often is pointless. This will lead to unnecessary calorie overload, and weight loss will slow down.
We reduce weight
So, you go on a diet to lose weight, "Burning" more calories than it comes with food, the body gradually gets used to getting by with a "hungry" energy ration. In response to a caloric deficit, he engages in a "downshift", that is, he puts his energy costs into the strictest economy mode. In practice, this will mean a decrease in the rate of metabolism, in other words, a loss of strength. Moreover, the slowdown in metabolism is the deterioration of all types of metabolism, and hence the metabolism ("burning") of fats. Hence the general rule of all low-calorie diets: the longer the diet, the worse it works. How to be? Include a weekly "load" day in your diet plan! The shock intake of calories will "shake up" your entire physiology. Metabolism will increase and, by inertia, will maintain its high level for several more days - even in conditions of relatively poor nutrition! Let me emphasize: you can eat anything: fatty foods, cakes, pastries, ice cream, sweets, etc. In other words, everything that gives you sincere pleasure. And don't be afraid to get fat! Only surplus food is "converted" into subcutaneous fat, but for your starving body, no matter how much you give, everything is not enough.
"Load" day. sample menu
The menu of the "load" day, frankly, is simple: eat plenty, whatever you want. On a "load" day, you do not need to come to the kitchen with a calculator, you do not need to constantly look at the clock, on a "load" day you can just enjoy food. I repeat: the main thing for you is pleasure. Don't force food into yourself! When you get up from the table, you will be prompted by a natural feeling of fullness.
Good day to you, my dears! Have you ever heard of a boot day? Or maybe you have already had the pleasure of holding it? And what was the result?
The word “boot” alone caresses the ears of everyone who is tired of prohibitions and dietary restrictions 🙂 Is it really possible, and is it really all? Yes this is true.
But without taking into account some important features, boot days can do more harm than good. How to properly apply this effective tool in order to?
Why do we need boot days
By the way, a very important question. Without understanding the purpose of the boot, it is unlikely that you will be able to properly spend the boot day.
When we reduce the calorie content of the diet, the body gradually adapts and also reduces the metabolic rate. And the lower the number of calories in your menu, the faster this kind of "switch" works. That is why, during strict diets, weight is actively lost only in the first days.
The reverse mechanism (increase in energy consumption after switching to a more high-calorie diet) also works, but, alas, not so fast. Therefore, after a diet, the weight returns with cosmic speed, because there is a lot of food, but little energy is spent.
This does not mean that you have to diet all your life (not just for this reason).
This means that for effective weight loss, two conditions must be met:
- do not reduce the calorie content of the diet less than 1200 calories (cancelled!);
- sometimes pamper your body so that it believes that it continues to be fed well.
Then the metabolism will not decrease.
How often to have a "boot day"
To lose weight, it is enough to arrange a boot day once a week.
But for the rest of the time, do not forget about the lower calorie bar - 1200 calories, otherwise your body will not have time to restore the previous metabolic rate during the day of loading.
There is an opinion that such days can last from 24 to 72 hours. Perhaps 72 hours is an option for the most difficult cases, when a person has been on a strict diet for a long time (accordingly, in 3 days of loading, he will gain decent weight).
Therefore, do not torture yourself with a too low-calorie diet, it still does not make sense. And if you eat within 1200-1500 calories, one day is enough to restore a high metabolic rate.
What and how much to eat
I’ll write right away about a common mistake that many comers make when spending boot days. Somewhere they read or heard that you can eat everything and as much as you like, and in the light of this information, they arrange a “belly holiday”. This approach actually turns the waist into a stomach, and this result is unlikely to please you.
Try to keep within at least 2500-2700 calories. Otherwise, of course, you will increase your metabolism, but too much “influx” of calories will simply block everything that you have lost in a week.
What can you eat?
That's the beauty of being able to eat anything! But it is better if your menu is saturated with nuts, meat, fatty fish - i.e. those healthy, but high-calorie foods that you cannot afford in large quantities on other days.
What's better? And the fact that in addition to the sea of \u200b\u200buse, they saturate well.
And, of course, don't forget to treat yourself to your favorite treats on boot day.
What should be the portions?
Great question! Definitely small. Otherwise, during the download, you can seriously stretch the stomach, enjoying permissiveness.
A small but important “loading” rule
On a busy day, drinking at least 2 liters of water is more important than ever! Help the body to process the large amount of food that has unexpectedly fallen on it.
In addition, avoiding a calorie bust is much easier when you drink a lot.
Well, in general, boot days are just a gift for losing weight. Do you want to eat plenty of fried chicken? Wait for the boot day! A friend's birthday, and you're afraid to break loose? This is not a breakdown, but a planned download by you. In a word, this alignment is much more pleasant than choking on rice or buckwheat for several days, and after a week to find the same figure on the scales as before the diet. Be beautiful, slim and happy!
P.S. By the way, on the topic of proper nutrition for weight loss: - a detailed, large and useful article plus a video.
Probably almost every person who has ever adhered to a strict diet, “broke down”, and then reproached himself for weak willpower. Today, the days of breakdowns have come up with a scientific name - cheating (loading day), when you can afford to forget about the diet and eat whatever your heart desires. And the best part is that after that you don’t need to suffer remorse, because even nutritionists approve of such days.
The word "cheating" (cheating) is translated from English as a scam, a scam. That is, a kind of fraudulent day for an organism that is on a diet. It is simply necessary for strict and monotonous diets. Eating goodies on your busy days should be seen as a method that helps you maintain your fortitude and easily endure the further hardships of food restriction. In addition, such a trick allows you to "push" the metabolism and maybe even move the weight off the ground.
Pros of cheating
- The phrase "hungry and angry" is very close to the truth. Strict diets can cause a depressed psychological state close to depression in a person. And if such a diet lasts for months? So that such an emotional breakdown does not lead to discord in the family or at work, you need to somehow replace it with a positive mood. And what can do it better than your favorite milk chocolate with nuts or a huge portion of ice cream?
- Long-term dietary restrictions can lead to a decrease in the production of thyroid hormone (T3), which is responsible for metabolism in the body. A small amount of T3 leads to a decrease in the metabolic rate. Agree that this is not the best option when you are trying to lose weight. Boot days will not allow the level of the hormone in the blood to fall. As soon as the body receives a signal that a difficult time has come and that it is necessary to put aside all the few calories consumed in reserve, you will deceive it with cheating.
- Cheat days help to avoid the so-called "breakdowns", because they have a positive effect on the level of leptin in the body. Leptin is produced by fat cells to maintain energy balance. When leptin levels reach a certain threshold, a signal is sent to the brain that you have received enough calories and it is time to get up from the table. Diets lead to a drop in leptin levels, which can lead to uncontrolled eating and overeating.
- Monotonous diets (especially mono-diets) do not allow you to get enough nutrients and fats from food. Load day will help solve this problem.
"Life is too short to chew on celery!" - Nutritionist Marissa Lippert.
Cons of cheat days
The shaky boundaries of dietary freedom and self-control can break down, and instead of benefiting from diet cheating, you will only get disappointment. What dangers await you?- Permissiveness in food can "tear off the roof", and you will not be able to return to the previous diet the next day after cheating. How to avoid it? Cultivate willpower and strength of mind!
- If you take the idea of cheating wrong, then you can eat as many calories in 1 day as you will then dump until the next boot day. And this is a vicious circle! What to do? Do not confuse the period of relaxation with the day of gluttony!
Loading rules
It would seem that you eat plenty. What could be the rules? However, everything is not so simple here either. So that the loading day does not turn into a “belly holiday”, after which for the next week you will have to lose 1-2 extra pounds that you gain for cheating, it is better to adhere to the following recommendations:
- You can't have boot days too often. Not more than 1 time per week. Nutritionists also advise limiting yourself to 1 time in 2-3 weeks.
- It is strongly not recommended to extend cheating for more than 1 day.
- Cheat days are only allowed during strict long-term restricted diets (more than 1 month).
- "Loading" is not recommended for people who have a large amount of excess weight (more than 15 kg.).
- You can not engage in gluttony these days. You can easily increase the serving by half, but you do not need to eat 2 or 3 times more than usual.
- While the idea behind cheat days is that you can afford everything, try to avoid foods that are too fatty, fried, or very salty. The point here is not so much in their calorie content, but in the dangers of this food for your stomach. Such a meal (especially after strict restrictions) can lead to heartburn, bloating and pain in the abdomen, and problems with the intestines.
It is important that cheat day does not turn into a day of "overload" of your body. Otherwise, you, unfortunately, will not see a positive effect from it.
How to make cheating work for you?
- If during the period when you are on a diet, some festive events are expected (weddings, birthdays), when planning your loading days, schedule them for these dates. Such planning will allow you not to feel like a white crow at the holiday and delight yourself with delicious forbidden foods. However, do not turn pleasure into gluttony!
- Some nutritionists recommend combining cheating with your workout date. This will help you immediately burn some of the calories you eat. In addition, many people prefer not to overeat before sports, and after them to eat healthier food.
- Drink plenty of water. This will help "cheat" the hunger. After all, people often confuse hunger with thirst. Sometimes it’s worth drinking a glass of water, and you don’t feel like eating anymore!
- It is perfectly acceptable to consume forbidden foods, but even here a certain sense of proportion is needed. Do you want a cake? Eat it (maybe even 2). But it is not at all necessary to overeat eclairs to the point of nausea.
- Don't jump on food. Remember to chew your food thoroughly and enjoy every bite. This will make your meal tastier and healthier. In addition, you will most likely fill up much faster.
- Don't give in to guilt. In no case do not scold yourself for every bite you eat on the day of cheating. “Loading” should energize you for further achievements in losing weight and improving your figure, and in no way make you feel remorse.
On cheating days, enjoy your food! That's what they're designed for. Only then will the loading period be useful.
How are the stars "loaded"?
Celebrities who are always in the public eye very often have to restrict themselves in nutrition and "sit" on the strictest diets in order to look stunning on TV screens and magazine covers. But they are also people with their weaknesses and desires. What do the stars prefer to "load" with?
Scarlett Johansson
Scarlett Johansson, annually present in the ranking of the 10 sexiest women in the world, pleases her fans with a beautiful figure, on which she has to work very carefully. However, from time to time, the actress indulges herself with her favorite dish - burrito (meat, rice, avocado, tomatoes and cheese wrapped in pita bread with spicy Mexican sauce).
Mariah Carey
The famous singer, who gained weight after pregnancy, is now on a diet again. The only dish she can't refuse is Italian pizza.
Jennifer Lopez
The beautiful actress, who constantly adheres to her own menu, compiled for her by a nutritionist, and devotes a lot of time to training, periodically allows herself her favorite treats - chocolates and cookies, as well as potato chips with sour cream and onions.
Britney Spears
The singer constantly struggles with excess weight through diets, sports and dancing. But without small weaknesses, it is impossible to withstand such a difficult regime. Therefore, Britney's cheating includes cheeseburgers, chips and popsicles.
Penelope Cruz
The actress, who manages to look stunning at any age, admits that she loses a lot of energy during filming. To make up for it, she can afford any fatty and high-calorie food. Penelope loves pizza and pasta.
Heidi Klum
The famous model is very fond of fast food. So she often indulges herself with a lunch of Big Mac and French fries at McDonald's.
Denise Richards
The actress is a terrible sweet tooth. She knows how to limit herself in any food except chocolate. On cheating days, Denise can eat a whole box of chocolates without remorse.
Rihanna
To maintain an ideal figure, the singer trains a lot. But even she sometimes indulges herself with fast food, which she loves. For each piece eaten, the girl then "holds the answer" in the gym.
cheat day in bodybuilding
If we talk about gaining muscle mass, then boot days are also used in bodybuilding. However, the concepts should not be confused. Cheating in sports has 2 meanings.
The first is the principle of the founder of bodybuilding - Joe Weider. It consists in deliberately violating the correct technique for performing any exercise in order to increase the number of repetitions and increase muscle mass. This is such a special trick for advanced athletes.
However, we will talk about the second meaning of this word - "loading" with food. This technique in bodybuilding is relevant when an athlete adheres to a special diet with a certain calorie content and the amount of proteins, fats, and carbohydrates consumed. Of course, athletes need to take cheating more seriously than people who want to lose weight. After all, in addition to losing fat, they have a goal to gain muscle mass. Bodybuilders should not load their body with "garbage". These days they need to eat more calories, which will energize the body and help make training more productive.
Unloading and loading days can be found in almost any diet: their effectiveness and the need for a diet is confirmed by many nutritionists. In everything you need to know the measure, says Ekaterina Strelnikova, an expert in healthy nutrition and fitness testing of the federal network of X-Fit fitness clubs. She spoke to Fancy Journal about how the body works during such stressful periods of time and what results such “mini-diets” can bring.
The idea of unloading and loading days is debatable: during such periods, the body is exposed to stress: on one day from malnutrition, and on the other from overeating, which cannot positively affect the digestive system according to all the rules of the body. Let's take a closer look at what unloading and loading days mean.
As a rule, fasting days are resorted to in order to cleanse the body, stop abusing junk food (especially after busy New Year holidays or vacations). There are quite a few types of fasting days:
- Kefir day (Kefir must be low-fat, and the daily calorie intake should not cross the threshold of 500-700 kcal. On such a day, the body receives only proteins in small quantities)
- Apple Day (You should eat no more than two kilograms of apples per day)
- Cucumber Day (1.5 kilograms of fresh cucumbers divided into four or five meals)
- Cottage cheese day (food is limited to fat-free cottage cheese no more than 1.5 kilograms, it is possible with the addition of honey)
If we analyze the listed types of fasting days, we can conclude that through such "mini-diets" we expose the body to severe stress. In order for the body to work properly, it is necessary to balance the diet and consume a certain amount of proteins, fats and carbohydrates, vitamins and trace elements daily. All this should be represented by products of both animal and vegetable origin.
To be clearer, let's look at a specific example:
Suppose you decide to eat apples all day. For 100 grams of an apple, there are 0.4 grams of protein, 0.4 grams of fat, 9.8 grams of carbohydrates, as well as a small amount of fiber and vitamins, as well as trace elements. Thus, for the whole day you will gain a decent amount of "fast" carbohydrates, an insignificant amount of protein and fat (and only vegetable origin). It turns out that the body catastrophically does not get useful nutrients, as a result of which the “survival” mechanism is turned on in it. At first, the body tends to slow down the metabolism. The work of the internal organs negatively responds to these "experiments", the muscular and unequal tissue becomes extremely sensitive. If you go to training on the “unloading” day, then you will only increase the stress of your body. "Blockade" in nutrition, and then the consumption of proteins, fats, complex carbohydrates increases due to physical activity.
Consequences of a fasting day
Having survived the ill-fated day of torment, the girls begin the next one with the use of starchy foods and sweets, because it is so important to please yourself after such stress.
And the body, in turn, after being stressed all day long, instantly reacts to such replenishment and deposits the incoming reserves into the energy reserve, storing fat mass. As a result, we get the same weight and the same centimeters at the waist and buttocks, which we were so eager to get rid of.
What is a boot day?
These days are arranged to "deceive" the body, and often themselves. Boot day is a kind of "cheating" - the time when you allow yourself to consume more calories per day than usual.
It is generally accepted that such days allow you to mentally cope with cravings for sweets, the desire to eat something sweet and high-calorie. Moreover, in moments of stagnation, many try, through a one-day “overeating”, to make it clear to the body that there is no hunger and there is no need to store energy in the form of body fat.
Consequences of a busy day
There is nothing critical in allowing yourself more than you should on a fasting day, for example, one candy or a piece of cake that we have been dreaming about for so long. However, in practice, there is a breakdown in countless sweets, pies, cakes, fast food, etc. All this "caloric richness" replenishes body fat stores and ultimately negates the weekly result.
Experiments with the alternation of fasting and loading days lead to the fact that the metabolism slows down and, as a result, by the age of 55-60, the body begins to fade quickly, the skin ages, the muscles cease to be elastic, and a spoiled digestive system will not allow the body to return to normal.
If you still decide that you need unloading and loading days, then you should not go to extremes, try to rationalize meals based on your digestive system. The best solution is to find a compromise in nutrition that is right for your body. This will save your health, and you will be able not only to keep your figure in shape, but also allow your body to do all the work correctly, keeping youth and beauty much longer.
Dietitian, gastroenterologist and body mesotherapist.
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In practical dietology, there are such concepts as unloading and loading therapy (cheating). In the process of losing weight, there comes a time when it becomes necessary to use each of them. Let's look at what unloading and loading therapy means, and when to use them.
Unloading therapy
This type of therapy is used at the beginning of obesity treatment or when losing weight in order to give the body a push and "move the immovable block" from its place. Also, unloading therapy is used at the time of the onset of a stop in weight loss - a weight plateau.
Usually use 1-2 unloading days in a row. The frequency of use is determined by the specialist. I recommend using the following fasting days:
1. Protein day. On this day, you can eat 500 - 600 g of fat-free cottage cheese, distributing it evenly into 5-6 doses. You can add 1 liter of 1% kefir, 200 ml at a time. You can drink tea and coffee without sugar these days.
2. Watermelon day. On this day, you can eat watermelon unlimitedly. Just be careful in the evening so as not to tread the path to the restroom :))
3. Rice day. It is necessary to boil a glass of rice, but only brown (brown), since it is this type of rice that is digested for the longest time, which gives the greatest satiety. Also, brown rice is rich in B vitamins, and they are necessary for weight loss. The rice should be completely cooked through. Then you should add a glass of dried apricots or prunes to it. You can put half a glass of dried apricots and prunes, if desired. The resulting amount of food is 2 days. You can drink water, tea, coffee.
Using this type of therapy, the weight will definitely move from the “dead” point.
Loading therapy (cheating)
From English cheating - deceit, swindle. This therapy is used to “deceive” the body that has adapted to the dietary diet. The fact is that if you use a meager diet for a long time, the production of the hormone leptin decreases. This hormone controls our appetite. Cheating, the essence of which is to increase food intake by 50%,
- significantly speeds up metabolism,
- normalizes the production of the hormone leptin,
- allows the patient a little rest from the restrictions.
During such loading days, the body does not lose weight, but stabilizes the result already obtained. At the same time, immediately after cheating, weight loss occurs more effectively. It should be remembered that the fewer kilograms you have left to lose, the more often you need to use cheating. On cheating days, you can eat all foods that contain little fat, a lot of slow carbohydrates and proteins:
- Vegetables,
- lean meat,
- Kashi,
- Bran,
- Fruits,
- Water,
- Herbal teas.
I draw your attention to the fact that cheating is not permissiveness and gluttony, but a “reboot” of an organism tired of restrictions. On cheating days, a menu is used to maintain the current weight (female version, male version).
Thus, unloading and loading therapy can be a good helper in the process of losing weight if used correctly.
How to combine them
Let's say you need to lose weight, say, 15 kg. Then I can suggest the following scheme:
Before you apply the main diet for weight loss (female version, male version), you should do 1-2 unloading days. Then, while maintaining a diet for weight loss, carry out unloading therapy once a week. According to this type, it is worth eating until the weight drops by 8-10 kg, that is, when a little more than half the way is “passed”.
As soon as the specified milestone is overcome, it is worth using cheating according to the following scheme:
Alternate 1-2 days of cheating with 3-4 days of the main diet for weight loss.
Here are the criteria for introducing cheating to the main diet for weight loss:
- Decreased rate of weight loss
- Apathy,
- Irritability,
- Drop in motivation
If you find one of the criteria I have listed, feel free to “arrange” yourself a cheat for a couple of days. We rested and again in the "fight"!
And do not forget about physical activity, which should be done regularly 5-6 times a week. Regardless of which scheme you are currently using. I hope my article will be useful for you! I wish health and beauty!!!
You can also order an individual nutrition program for yourself from the author of this article - Margarita Kuts - the official nutritionist of the site Your Coach. You can order and find out more here.
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