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Application of fasting and loading therapy in weight loss
Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist. All articles by the author ➤
In practical dietetics, there are concepts such as unloading and loading therapy (cheating). During the weight loss process, there comes a moment when it becomes necessary to apply each of them. Let’s understand what unloading and loading therapy mean and when they should be used. Unloading TherapyThis type of therapy is used at the beginning of obesity treatment or during weight loss to give the body a push and "move a stagnant mass." Unloading therapy is also applied when weight loss stops—this is known as a weight plateau. Typically, 1-2 unloading days are used consecutively. The frequency of use is determined by a specialist. I recommend utilizing the following unloading days: 1. Protein Day. On this day, you can eat 500-600 g of low-fat cottage cheese, distributed evenly over 5-6 meals. You can also add 1 liter of 1% kefir, consuming 200 ml at each meal. You can drink tea and coffee without sugar on these days. 2. Watermelon Day. On this day, you can eat watermelon without restriction. Just be careful in the evening to avoid frequent trips to the restroom! :)) 3. Rice Day. You need to cook one cup of rice, but only brown rice, as this type of rice digests more slowly, providing the greatest satiety. Brown rice is also rich in B vitamins, which are necessary for weight loss. The rice should be cooked thoroughly. After that, you should add one cup of dried apricots or prunes. You can use half a cup of each, if desired. The resulting dish should last for 2 days. You can drink water, tea, or coffee. By following this type of therapy, your weight will definitely shift from the "dead" point. Loading Therapy (Cheating)The term “cheating” comes from English meaning deception or trickery. This therapy is used to "trick" the body that has adapted to the dietary regimen. The thing is, when following a restrictive diet for a long time, the production of the hormone leptin decreases. This hormone controls our appetite. Cheating, which consists of increasing food intake by 50%,
During such loading days, the body doesn't lose weight but stabilizes the results achieved. Right after cheating, weight loss becomes more effective. It's essential to remember that the fewer kilograms you have left to lose, the more frequently you need to use cheating. On cheating days, you can eat all products low in fat, rich in slow carbohydrates and proteins:
It is important to note that cheating is not a free-for-all and a binge, but rather a "reset" for the body tired of restrictions. On cheating days, a menu for maintaining the current weight is used (female option, male option). Thus, unloading and loading therapies can be a good aid in the weight loss process when applied correctly. How to Combine ThemSuppose you need to lose weight, say, 15 kg. Then I can suggest the following scheme: Before applying the main weight loss diet (female option, male option), you should do 1-2 unloading days. Then, while maintaining the weight loss diet, conduct unloading therapy once a week. You should eat this way until you lose 8-10 kg, meaning when you’ve “covered” just over half the distance. As soon as you reach that milestone, it’s time to incorporate cheating into your routine using the following scheme: Alternate 1-2 days of cheating with 3-4 days of the main weight loss diet. Here are the criteria for introducing cheating into your weight loss diet:
If you notice any of the criteria I mentioned, feel free to give yourself a couple of days of cheating. Rest and then back in the "fight"! And don’t forget about regular physical activity, which should be conducted 5-6 times a week, regardless of which scheme you are following at the moment. I hope my article will be helpful to you! Wishing you health and beauty!!! SIMILAR ARTICLES
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