Probably, almost every person who has ever adhered to a strict diet, still broke down, and then reproached himself for weak willpower. Today, such moments when a person does not stand up have come up with a scientific name that sounds like cheating in a diet. What does this mean? Everything is simple. This is a busy day when you can afford to forget about diets and there is absolutely everything your heart desires. And the most pleasant thing after this is that you no longer need to suffer remorse, because such days are approved even by nutritionists.
Fasting day
All those who have been practicing their figure for a long time or at least once in their lives searched the Internet in a search engine for the answer to the question of how to lose weight, most likely heard about fasting days, because many people sat on them. But much less people know how effective boot days are and what they generally mean. Someone may have heard something, but not fully aware of how to properly conduct them. Cheating, or in another way a busy day on a diet, means that at this time a person is planned to eat more than usual, and indulges himself with his favorite foods.
Why is it needed?
In order to understand why boot days are needed, it is worth giving an example. Suppose a person began to lose weight, first cut calories, saw the result, was glad, came to the gym and again noticed that his weight was less. The individual is satisfied, but suddenly notices that the loss of mass stops, he can no longer lose weight, since there is nowhere to train further. In this case, the so-called cheating comes to the rescue, the purpose of which is to gradually swing the metabolism, which is slowed down during weight loss.
Such a controlled absorption of a significant amount of calories allows the body to understand that everything is fine, a person does not starve and does not need to stock up any food for the future, but you can continue to burn excess fat.
Cheating and uncontrolled absorption of food are not the same thing
But there is a flip side to the coin. The fact is that cheating in a diet is not a bust of food, but a competent approach that has its own rules, violation of which can lead to a gain in excess mass, which is difficult to get rid of. It avoids digestive problems.
What can I eat with this method of losing weight?
You can use absolutely all foods with low fat and a lot of heavy carbohydrates and protein (for example, vegetables along with cereals, fruits, lean meat, fish) during boot days. That is, in theory, a person should eat what he uses every day as part of losing weight, only to a much larger extent. Ideally, it is advisable to limit yourself in the use of sweets, sugar, you need to drink plenty of water, not forgetting to exercise.
Worth adding something to your favorites.
It must be remembered that the loading day does not at all appear as the day of gluttony, but simply helps the body stimulate the metabolism. But nutritionists believe that in the process of compliance, you can still add something forbidden. Of course, harmful foods should not be consumed daily, since such things can greatly inhibit the whole process of weight loss.
Feelings of guilt experienced by a person with a breakdown on a diet
Something is forbidden to people, and they want it even more, as a result, the so-called breakdown occurs, and directly guilty feelings drive some crazy. A small deviation from the existing diet can even turn into a zhor. But in no case should you go on about such emotions and feel guilty. It’s just worth it from time to time to allow yourself a little weakness (preferably not more than once a week) in the form, for example, of a small piece of cake.
How often can I cheat?
In the first stages of losing weight, it is not recommended to do this more often than once every couple of weeks, since there is a high probability that you can return to your past lifestyle. Subsequently, every ten days or a week, you can increase calories by twenty percent of the current rate of weight loss.
Cheating, or in another way, as it is called, a loading day with weight loss can be very effective. But only subject to a reasonable approach. It should be remembered that each is individual, there is no single formula for losing weight as such, and all methods must be tailored exclusively for you. Nevertheless, cheating can help some to get their weight off the ground.
How to carry out correctly?
In order for the loading day not to turn into a feast of the abdomen, after which the whole next week a person will have to lose two extra pounds that he will gain, it is better to adhere to the following recommendations:
- You can’t cheat too often. This is usually done no more often than once a week. Nutritionists are advised to limit themselves once every two to three weeks.
- Strongly advise not to extend cheating for more than one day.
- Cheat days are allowed only during long strict diets, the products in which are very limited (more than one month).
- Such a load is not recommended for people who have a large amount of excess weight (more than fifteen kilograms).
- You can not do gluttony on such days. A person may well increase the serving by at least half, but eating two or three times more than usual is definitely not necessary.
Despite the fact that the idea of such days is that a person has the right to allow himself everything, you must try to avoid fatty, and at the same time fried and too salty dishes. Here the matter is not even in their calorie content, but in the harm of these products to the stomach. Such a meal (especially after a strict restriction) can lead to heartburn, bloating and abdominal pain, a bowel problem. It is important to know how to properly make a loading day so that it does not turn into days of body overload. Otherwise, the positive effect of it, unfortunately, can not be seen.
How many calories are there in one green apple?
Given that green varieties are more often more acidic in taste, the sugar content in them is, of course, minimal. Therefore, they are considered less caloric. One hundred grams of these apples usually contains about thirty-five to forty-five energy units (the number of carbohydrates does not exceed seven to eight percent). In order to calculate how many calories in one apple, we calculate the energy value of one such green fruit with a minimum content of kilocalories:
- In one hundred grams you get thirty-five calories.
- In one apple with a diameter of five centimeters and a weight of ninety grams, thirty-one will come out.
- With a diameter of seven centimeters and a weight of two hundred grams, there will be seventy calories.
It is worth noting that these green fruits must be eaten with a peel. Juice from them perfectly quenches thirst, especially in hot weather. They are the perfect filling for any pies, because their sweet and sour taste can be perfectly combined with any sweet dough.
How many calories are there in red apples?
In one hundred grams of red fruit, provided that it is very sweet, contains from eleven to fifteen percent carbohydrates, it contains from forty-five to fifty kilocalories. We calculate the energy value of one such red fruit:
- One hundred grams will be fifty calories.
- One apple with a diameter of five centimeters and a weight of ninety grams - 45.
- With a diameter of seven centimeters and a weight of two hundred grams, we are talking about a hundred calories.
Red varieties are usually softer, friable and sweet. You can cook all kinds of jams with jams, fruit salads and sweet desserts. Children who do not suffer from an allergic reaction to red fruits are initially given the opportunity to try soft and sweet fruits. Those who suffer from increased acidity in the stomach are usually prescribed sweet varieties.
How many calories are in yellow apples?
It is obvious that the color of the fruit has little effect on calorie content. And the difference between red and green fruits in this parameter is very unstable. Such assumptions are based only on the fact that the green variety is most often more acidic than red.
Among the yellow fruits, there are both sweet and more acidic ones. To estimate approximately their calorie content, you need to bite off a piece and listen to your feelings. In the event that the sour taste is more pronounced, then there are about forty calories in one hundred grams of this fruit. If it is sweeter, then there will be from forty to fifty units of energy value.
A slight difference in calorie content between acidic, sweet red and green varieties makes it possible to use them with the same success in different vitamin and fruit diets.
How can you make cheating work for yourself?
In the event that during the period when a person is on a diet, holiday events are expected, then as part of the preparation of the plan for loading days, it is necessary to schedule them for these dates. Such planning will allow you not to feel like a black sheep and it will be possible to please yourself with forbidden tasty foods. However, do not turn pleasure into gluttony.
Some nutritionists recommend combining cheating with workouts. This helps to immediately burn the calories eaten. In addition, many people before sports are advised not to overeat, and after them consume more wholesome foods. One should also drink plenty of water. It helps to deceive hunger. After all, very often people confuse hunger with thirst.
It is allowed to eat prohibited foods, but even in this case some sense of proportion is required. If you want a cake, you can eat it (or maybe even two). But it is not necessary to overeat them to nausea. You can’t pounce on food. It is carefully required to chew food, enjoying each bite. This meal will make it tastier and healthier. In addition, you can not give in to guilt and scold yourself for every extra piece eaten on the day of cheating.