Many people in the world want to go on a diet, whether it is a decision to quickly lose weight or gain a beautiful figure by removing a small layer of fat, the result is the end of every diet. Most often, having achieved success through a diet, a person stops limiting himself in food and begins to safely eat everything that he was missing. But there are big risks in such a careless fasting diet period.
Low-fat diet
If the diet involved eating low-fat foods, steamed and boiled dishes, under no circumstances should you eat fried or fatty foods for 3-5 days after finishing.
Low-fat diets can indeed be very effective, but sticking to them for a long period is not recommended. A short course allows you to get rid of fat and reduce the level of “bad” cholesterol. And long-term use is harmful to health. Fats are necessary for the functioning of the nervous, genitourinary and cardiovascular systems.
The main types of diets and ways out of them
Diets based on carbohydrate foods or, conversely, without carbohydrate foods are very common. Such diets are good because the body begins to use proteins and fats for energy needs. Before choosing this diet, you should know that there are two types of carbohydrates, namely fast and slow. Slow carbohydrates include mainly plant-based foods that do not allow you to gain excess weight, and it is not difficult to guess that the enemies of your figure are fast carbohydrates, which people so often want to isolate themselves from, such as flour products, various cereals, and sweets. Exiting a carbohydrate-free diet involves introducing fast carbohydrates into the diet, but, as before, you can limit yourself to sweets.
Products recommended after a no-carbohydrate diet
It is also possible to distinguish among the varieties of diets a group of those that exclude the consumption of animal and vegetable fat. After this, it is not necessary to start taking a huge amount of fats, which the body was so deprived of, you can simply consume a little vegetable oil and get animal fats through meat, because they enrich the body with valuable vitamins.
If the diet was based on liquid or mashed food, most often such diets are called juice diets, then the end period should begin with light boiled food, vegetables are best, porridge and cottage cheese are also appropriate. It is recommended to switch to raw vegetables and flour foods after a couple of days of eating the above products.
The last type of diet can be noted as one that is based only on reducing the number of calories consumed per day, and not on giving up any specific food groups. Following logic, it is not difficult to guess that stopping this diet does not require a strong change in the usual diet, but only an increase in calories consumed. But do not forget about the enemies of the figure, namely fast carbohydrates, due to which you should not increase calorie content; this is best done with the help of carbohydrate-free foods.
How to get out of a diet without harming your body?
The main problem when leaving a diet most often becomes overeating. It is this problem that most people face; the reason for this is that the stomach has adapted to a small amount of food over a certain period of time, but the brain, in turn, does not allow one to refuse it when there is a large abundance of food.
The easiest way to solve this problem is for people who live on their own, they cook themselves, and because of this it is easier for them to control their diet. A greater problem is faced by those who live with family, naturally believing that eating at the same table with the family entails temptations to enjoy common delicacies, this problem is better solved by creating a separate diet for yourself and eating separately, such actions are more likely In all, they will prevent overeating. Boiled food, which is devoid of various seasonings, can also help prevent overeating. But fried foods, smoked foods, etc. are not advisable.
It is also worth noting that many people use physical exercises in conjunction with a diet to help achieve their goals. After finishing, do not forget that any exercise, even at home, will benefit the body.
Nutrition after diet
Even after finishing the diet and successfully spending the period after the end, there is a risk, namely, returning to the need for a diet, so that this does not happen, at least when choosing your diet, it is worth remembering the deprivations and abstinence on the diet and balancing your diet. How to do this? It is best to keep a table of calorie content and the content of proteins, fats and carbohydrates for different foods, which will help in correctly calculating your diet. You also shouldn’t get carried away with sweets, of course, don’t give up completely, but don’t allow them in large quantities in your diet.
Sports and ending the diet
In most cases, sports are an integral part of the diet period. During weight loss, fat goes away, but the skin without it loses its shape - it’s like a soft toy from which the filling has been pulled out. On the scale of the body, it is best that this filler be muscles that will give the body a beautiful shape, but do not forget that the absence of fat in the body or its presence in minimal quantities entails risks, namely a large load on the heart, since lipids or In other words, fat is one of the main stores of fluid in the body.
In combination with a diet, dynamic loads are best suited, such as:
- Active sports
- Jogging
- Cycling
- Simple walking instead of transport.
Use your time wisely and always be in a great mood!
Feedback from our users
Valentina, 28 years old. I agree with readers and users that the right way out of the diet is the key to excellent health and stabilization of the results obtained. I lost weight 10 years ago out of stupidity, sat for two weeks on just kefir, upset my stomach, seemed to lose about 6 kg, but after incorrectly leaving the limited nutrition system, I not only regained the lost centimeters, but also added a few on top. So think about whether it was worth it to exhaust yourself so much in order to become even fuller. Today I no longer indulge in such relapses, but simply spend fasting days once a week, for example on buckwheat or apples, playing sports, visiting the pool. After all, only in combination with all these procedures can you achieve a stable and safe result!
Video about the correct way out of the diet
Drinking
The transition to a normal diet after a drinking diet completely implies liquid porridges, pureed soups and pureed soups, boiled vegetables, soups cooked with plenty of water or milk.
Note that drinking is the most undesirable type of diet. During a liquid diet, the body weanes itself from digesting roughage, and the size of the stomach is greatly reduced. Therefore, immediately after the course, solid food in large quantities is strictly prohibited.
Life after a mono-diet
Most people who want to lose weight use quick and effective methods to combat excess weight. These are mono-diets, the essence of which is the short-term consumption of one or several products. The main attraction for consumers is the almost instant result, but after finishing a strict diet, the extra pounds return again, and often with an increase. So that all the efforts made are not in vain, you need to exit the diet in this way:
- The increase in caloric content of food should not exceed 50 kcal per day.
- Every day, one product is introduced into the menu at only one meal.
- You need to start transitioning to a regular diet with breakfast.
- The duration of the exit should ideally be equal to the duration of the diet.
Foods should be introduced into the diet in the following order:
- Day 1: dairy and fermented milk products;
- Day 2: eggs;
- Day 3: vegetables and fruits;
- Day 4: fish;
- Day 5: meat.
By following these simple rules, you can keep your weight normal for a long time. However, do not forget that cakes, sausages, lard and other enemies of the figure are prohibited foods on your menu, since they will provoke a re-gain of kilograms, which will be very difficult to get rid of.
Low carb diet
If you have been following a low-carbohydrate diet, for example, a protein diet, then start getting out of it by adding carbohydrates to your diet, always complex ones: cereals, whole grain bread, fruits and vegetables. But there is no need to return the quick ones at all: if you can do without sweets, that’s great.
The first things you can introduce into your diet are oatmeal and buckwheat porridge, brown rice, and non-starchy vegetables: a complete list of non-starchy vegetables is here.
How long does it take to quit the diet?
It's completely up to you. The exit may take a week or a month, at the discretion of the person losing weight. But it is absolutely clear that you should not return to high-calorie foods earlier than after 2-3 days. It is better if you spend at least one week leaving.
But even after a week or a month, you need to maintain moderation if you don’t want to gain weight again. In addition, it is advisable to permanently eliminate products with trans fats. This applies to margarines and spreads, cooking fats, semi-finished products, ready-made foods, fast food, and sausages. Most of these products contain these fats.
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How to get out of a low-calorie diet
For this period, all the tips that I described in the material “How to accelerate metabolism to the limit?” are applicable, but with an additional condition - the calorie content of the diet must be increased slowly and maintained until the body gets used to it again.
For example, if you have been following a diet of 1000 kcal for a long time, and your norm is 1800, then increase the calorie content by 200-250 kcal and stick to it until the body adapts to this amount of energy and speeds up metabolism to the desired level. How to understand this? It’s very simple: if you increase your caloric intake ahead of time, your weight will begin to increase quickly. For all people, the time period during which the body adapts will be different. It depends on how long you have been on the diet, how often, how many pounds you have lost, and many other factors. For one it will be two weeks, and for the other it will be a month. Therefore, you need to listen exclusively to your body.
After a low-calorie diet, some of the lost kilograms will still return, but if you exit the diet correctly, the gain should not be more than 1.5-2 kg.
Focus on utility
Gradually adding figure-healthy foods to your diet that were prohibited by the diet, do not forget that the diet must be healthy, otherwise you will not be able to maintain your normal weight. There are foods whose existence must either be forgotten forever, or consumed only as an exception.
You need to limit as much as possible:
- pickles and marinades;
- smoked meats;
- soda;
- store-bought sweets;
- chips, crackers, salted nuts;
- canned food
The basic rule that everyone who is losing weight should learn is a complete transition to a healthy diet; without it, no diet will help you become slim.
In addition, for those who are keen on constant weight loss, each time it becomes more and more difficult to get rid of it. The reason for this is very simple - our body tends to remember all the hunger strikes that we arrange for it. That is why he tries hard to store calories in case of new deprivations, and with each new diet he “gives away” his savings less and less willingly.
What kind of food is acceptable these days?
Depending on individual preferences and food tolerance, you can consume:
- one liter of milk;
- one and a half liters of kefir;
- about 700 grams of cottage cheese with a low percentage of fat and a small amount of sour cream;
- 800 grams of curd mass and prunes, mixed in equal proportions;
- one and a half kilograms of pumpkin baked in the oven;
- fresh cucumbers (1.5 kg).
The volume of the selected product is divided into 6 equal portions and eaten throughout the day. Sometimes you can treat yourself to a cup of coffee or green tea. It is best to take vitamins on a fasting day.
Tricks that keep results
All nutritionists and psychotherapists insist on a complete wardrobe change after losing weight. This will be a kind of framework that will not allow you to relax. After all, once you gain a few kilos, you will have nothing to wear. Another reason to update your wardrobe is simply to improve your mood. With a good mood, maintaining the acquired form is much easier and more interesting.
Fasting for health and weight loss: how to do it correctly?
The best way to get out of hunger wisely is to go on a diet. There are different formats of programs that provide a specific menu consisting of healthy products, as well as the duration of the program. In terms of timing, the exit should be equivalent to the number of days spent without food.
To calculate the duration, consider several points:
- Type of fasting
- Number of days without food.
- The actual state of the body and its reaction to changes in diet.
Interesting fact. If you do not have experience with proper fasting, you should consult a specialist. He will objectively assess the state of the body and select the appropriate exit option after spending several days on a diet.
Sample menu after the diet
Old products are gradually being introduced, with the exception of prohibited sweets and flour products. But at the same time, you need to focus on the above principles so as not to forget how to eat right.
A sample menu looks like this. In the morning, it is best to eat a small portion of oatmeal without milk. You can add fruits or berries to it (except bananas and grapes).
For second breakfast they eat a salad of fresh vegetables. For lunch - a piece of boiled chicken breast. Two hours after your daily meal, you can allow yourself an apple. Buckwheat with vegetable stew is perfect for dinner.
It turns out that you need to consume small portions at least 5 times a day. At the same time, choose low-fat but nutritious foods. The rest of the diet for the week can be planned independently, alternating low-fat cottage cheese, cereals, boiled meat and fish, vegetables, beans and green peas, etc.
The essence of the way out of hunger
In essence, fasting is a shock to the body. The functioning of the gastrointestinal tract is disrupted. Exhaustion of internal systems and organs occurs. This method of healing and losing weight should be approached with caution. Coming out of a three-day or any other fast plays an important role in restructuring the body.
It is necessary to first consult with a specialist and receive recommendations that will help you return to your usual diet without loss and while maintaining the results. A number of rules have been developed to reduce the negative impact of hunger, eliminate biological stress and properly start the gastrointestinal tract.
The solution is the opportunity to maintain health and get maximum benefits as a result of giving up food for a certain period.
Prohibited methods: what not to do
Not everyone understands the importance of breaking the starvation diet. They ignore rules and recommendations in every possible way. The main mistakes of hungry people include:
- A sharp return to your favorite products.
- Consumption of fermented milk products, including low-fat ones, the day after a fast.
- Eating hard, tough foods on the first day.
Failure to comply with recommendations leads to:
- The appearance of edema.
- Urinary retention.
- Exacerbations of diseases in a chronic course.
- Intestinal obstruction.
- Constipation.
- Bloating.
- Development of diseases of the gastrointestinal tract.
All these symptoms require immediate medical attention.
Taking vitamins
Since any diet for weight loss involves reducing the diet and excluding certain foods from it, it is worth considering that along with extra pounds, our body may lose some of the nutrients necessary for its normal functioning. It is for this reason that nutritionists recommend taking multivitamin and mineral complexes after losing weight. You can replace food additives with fresh products, this will be even healthier, but in this case you will have to carefully monitor their calorie content.
Contraindications
Before you begin fasting and then come out of it, it is important to understand how dangerous this technique is for the body if done incorrectly. You can follow its principles if you have complete confidence in your abilities and in the absence of contraindications:
- Pregnancy or the period of its planning.
- Lactation period - breastfeeding (we drink teas for lactation).
- Underweight – BMI less than 18.
- Mental disorders.
- Weak immunity after an illness or during the rehabilitation period after surgery.
Interesting fact. Be sure to read reviews from other fasters. This will not only allow you to find a lot of useful information, but also get a powerful incentive to fast, especially if you plan to give up food for a long period.
