Give yourself cottage cheese fasting days for weight loss

In one fasting day, you can lose up to 1 kg of weight on cottage cheese. Find out which cottage cheese is best to use for fasting, how much you need per day and what you can combine it with. Lose weight for health benefits!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

In one properly carried out cottage cheese fasting day, you can lose from 500 grams to a kilogram of excess weight without harm to your health. Cottage cheese as a main product in a diet for weight loss is very useful, since its rich chemical composition provides the body with proteins, fats and carbohydrates. Includes:

• minerals: potassium, calcium, phosphorus, magnesium, sodium and iron;
• vitamins: retinol (vitamin A), thiamine (B1), riboflavin (B2), nicotinic acid (PP);
• amino acids – methionine, lysine, choline.

These substances participate in protein-lipid metabolic processes in the body, improve the functioning of the liver and heart, and strengthen bones and teeth.

In 100 grams of a low-fat product there are 105 kcal, medium fat content - 155-160 kcal. This makes it an ideal product for those losing weight.

Rules

• A fasting day is carried out no more than once a week.
• From the diet of the day preceding the fasting period, exclude heavy, high-calorie foods: fatty, fried, spicy. Remove alcoholic and carbonated drinks too. It is better to replace dinner with a glass of kefir.
• The day following a fast should also start with a glass of kefir, and then stick to the diet menu.
• Meals should be divided into 5-6 meals. During the day, you should follow a drinking regime - 1.5-2 liters of liquid, preferably clean drinking water.
• In addition to water, you are allowed to drink decoctions of dried fruits without sugar and other sweeteners, and unsweetened herbal teas.
• On a light menu, light physical activity is acceptable, but overload, stress and emotional tension should be avoided.
• For the diet, you should not take a low-fat product; it is better to take cottage cheese with a minimum fat content - the beneficial substances contained in it are better absorbed and bring more benefits.

Basic rules for a healthy diet for constipation

If the problem of irregular bowel movements and constipation arises, changing your diet should be one of the ways to normalize intestinal function. Of course, a strict diet is not suitable for everyone, because with the modern rhythm of life it is quite problematic to follow it. However, any person can follow the general recommendations, which will already become a significant contribution to solving the problem of constipation. Such recommendations include4:

• Cooking methods. It is necessary to give preference to boiled food or the steam cooking method. Without overusing it, you can use baking, but frying should be avoided entirely.
• Diet. You need to get used to fractional meals - small portions 5-6 times a day.
• Quitting bad habits (smoking and drinking alcohol).
• Maintaining water balance. Water is the most natural way to relieve constipation as it softens the contents of the intestines. The minimum amount of water consumed should be in the range of 1.5 to 2.5 liters per day.
• Fiber of plant origin. If you have constipation, you should pay special attention to raw vegetables and fruits. Fiber is found in legumes, bran, seeds and nuts. It is worth considering that relaxation is caused by insoluble types of fiber. However, it is not recommended to overuse fiber, as the opposite effect can also be observed.
• Temperature conditions. This is rarely observed, but it is worth knowing that food and drinks hotter than 60°C or colder than 15°C can affect intestinal motility.

Next, you need to figure out which foods you can eat and which ones you should completely avoid.

Classic fasting day with cottage cheese

A classic fasting day involves consuming only a dairy product, without additional ingredients: 500-600 grams of low-fat cottage cheese and 1.5-2 liters of water.

To somehow diversify a meager diet, you can add herbs or fresh herbs to the main dish.

Be sure to drink clean water throughout the day. This way you will help the kidneys process large amounts of proteins and avoid the deposition of calcium salts, leading to urolithiasis.

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How to make homemade cottage cheese

The benefits of homemade cottage cheese are great, especially if it is made from whole cow's milk. To make cottage cheese, bring the milk to a boil and add 1-2 tbsp. l. sour cream or sourdough. After 1 minute, the milk begins to curdle; it must be removed from the heat and strain through several layers of gauze or a fine sieve. The cottage cheese will remain on the cheesecloth; you can use the whey to make pancakes.

In addition to the mono-diet, you can spend a fasting day by supplementing the cottage cheese with some other dietary product.

And green tea

Green tea is an ideal addition for a fasting day. This drink helps cleanse the body, remove cholesterol and break down fats, improves brain activity and has a beneficial effect on the functioning of the gastrointestinal tract and cardiovascular system.

It should be remembered that green tea is invigorating, so it should be consumed in the first half of the day.

Meal plan includes:

• 500 grams of cottage cheese;
• 2-3 cups of green tea without sugar;
• water (1.5-2 liters).

Divide your daily intake into 5-6 parts and eat at regular intervals. Calculate the menu so that the last meal is at least two hours before bedtime.

In the first half of the day, after each meal, drink a cup of green tea without sweetener; in the second half, drink plain water.

Why is curd unloading useful?

Cottage cheese is a healthy product; people include it in their diet from the cradle. It contains vitamins B, C, E, β-carotene, and is rich in calcium, magnesium, and phosphorus. A healthy fasting day on cottage cheese will give the body the daily requirement of these substances. Unlike long-term diets, which are not encouraged by nutritionists, fasting for 1-2 days is completely safe. Quite the contrary. The benefits of cottage cheese for weight loss and health are obvious:

• A large amount of calcium will keep your teeth, hair, and bones in order.
• The antifungal properties of the curd will help fight different types of fungus, from thrush to rubromycosis.
• On one unloading day, the plumb line on the cottage cheese will be 400-1000 grams - a fairly good unloading result.
• Its saturation with essential amino acids activates protein synthesis, strengthens the immune system, develops stress resistance, and gives strength.
• The increased protein content helps the body use carbohydrates from its reserves, so a fasting day on cottage cheese is especially suitable for weight loss. This is a method from a series of protein diets, only in a smaller version.
• Cottage cheese contains beneficial bacteria that normalize the functioning of the digestive tract.
• It is ideal for unloading, as it is digested slowly, giving a feeling of fullness.

With honey

Honey goes perfectly with dairy products, complementing the diet not only with sweetness, but also with benefits for the body. It contains enzymes that have a beneficial effect on the gastrointestinal tract. Due to the high content of glucose and fructose, which are quickly absorbed, you will be provided with a boost of vigor and energy for the whole day. Honey improves immunity and strengthens the body, helping it cope with infections.

To carry out a fasting day, you need to mix half a kilo of cottage cheese and one and a half to two tablespoons of honey, divide the mixture into 5-6 equal parts and eat it throughout the day. In between meals, you should drink fresh drinking water, unsweetened green tea, herbal infusion or compote without sweetener.

Kefir-curd day

Kefir helps normalize the intestinal microflora, thereby improving digestion and helping the body cleanse itself of waste and toxins. In one kefir-curd day, you can lose more than a kilogram of excess weight, depending on your initial body weight.

To avoid problems with stool, it is better to give preference to a fresh product, no more than three days from the production date. Kefir left standing for more than three days can lead to constipation.

The basis of the menu is:

• liter of kefir;
• cottage cheese (300-400 g);
• 1.5 liters of water (and/or any tea without sugar).

You can use one of two meal options. In the first option, the products can be alternated with each other: the curd mass is divided into 5-6 equal portions and consumed as the main meal; between meals you need to drink a fermented milk drink. In another option, the products are mixed, and the resulting mixture is consumed in several doses throughout the day.

If such a diet is difficult for you, you can diversify it with honey and jam.

• 300-400 grams of cottage cheese;
• 1 liter of kefir;
• 2 teaspoons honey;
• 1 teaspoon of jam (jam or fresh berries).

1. Breakfast: 50 g of curd mass with a spoon of honey, a glass of kefir.
2. Lunch: cottage cheese mixed with kefir and a spoonful of jam (jam or fresh berries).
3. Dinner: curd with honey, diluted with kefir.

Between meals and before bed, drink a glass of kefir.

What does the diet promise?

The diet promises nothing. She offers to follow the right path, and speaks only of what will happen if you firmly and strictly follow it. Then there will be a tangible result. The body will be cleansed of toxins, metabolism will improve, the general condition will stabilize and negative processes will stop.

Unloading can seriously move the scales in the desired and desired direction. Striving to be beautiful and desirable, you need to sacrifice something - the same patience. And knowing that this sacrifice is harmless and will not harm the body will add moral strength.

The secret of this delicious and very enjoyable diet is in your hands. If you can walk along this difficult path, you will find yourself at the height you were striving for. If you can’t, your time won’t be wasted anyway. How much benefit will there still be? If you start something, you need to go to the end, and not stop halfway.

Options for a fasting day on cottage cheese and fruits

In addition to beneficial vitamins, microelements and amino acids, fruits are rich in carbohydrates, fiber and glucose, which improve intestinal motility and supply the body with energy. On a curd and fruit fasting day, the products can be consumed separately or mixed with the main product.

General fruit menu recipes

1. Take a few fruits, grind them into puree and mix with cottage cheese. Add a few drops of lemon to the resulting mass.
2. Cut citrus fruits into slices (grapefruit, orange, tangerine) and add to cottage cheese.

And apples

Cottage cheese and apple days are very popular. Apples promote the secretion of gastric juice and improve intestinal motility due to plant fibers. They supply the body with iron, manganese, vitamins C, E, B2 (G), and folic acid. Green fruits are hypoallergenic foods.

For one day of unloading you will need 500 grams of cottage cheese and a kilogram of apples. Peel the fruits and make an apple-curd mass.

Contraindications

• It is not recommended to follow this dietary option for gastritis and duodenal ulcers.
• For allergies, green varieties of apples are suitable.
• It is better to exclude sweet apples from the menu for cardiovascular dystonia.
• If you have high acidity, you should choose sweet fruits.

And bananas

One of the pleasant options for losing weight is a one-day menu with bananas. Both products perfectly satisfy hunger; fruits lift your spirits and have antidepressant properties. Bananas improve the functioning of the heart muscle, brain activity, and relieve swelling. They contain vitamins A, B, C, E, and microelements - potassium, magnesium, phosphorus, iron, zinc.

For the diet you will need 400 g of low-fat cottage cheese and 4 bananas. All products are divided into 4 doses.

And dried fruits

The diet for such a day consists of 600 grams of cottage cheese and a handful of dried fruits, water and unsweetened drinks, and rosehip decoction. Dried fruits must be steamed to make them soft and eaten together with curd mass or between main meals.

Dried fruits retain vitamins B, P, vitamin A, and contain microelements such as calcium, potassium, iron, magnesium, sodium, phosphorus. Plant fibers stimulate intestinal function.

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Benefits of cottage cheese

Any dairy product contains a high percentage of protein, as well as vitamins and minerals necessary for human health. Cottage cheese is a very healthy product, which includes:

• minerals
  - potassium, calcium, phosphorus, magnesium and iron. They are necessary to strengthen bones, muscles and cartilage tissue;
• vitamins
  – A, group B and PP. Participate in restoration processes, cleanse the body of free radicals, improve metabolism;
• amino acids
  – methionine, lysine, choline. They support the normal functioning of internal organs and are the building material for protein, which makes up the tissues and cells of the human body. In addition, amino acids help in the absorption of minerals and vitamins.

100 grams of low-fat cottage cheese contains only 105 kcal and all the necessary substances. For those losing weight, a product with medium fat content is also suitable: there are no more than 160 calories per 100 grams of product.

And berries

The fasting day menu with cottage cheese and berries is rich in chemical composition. The latter will complement the beneficial properties of the fermented milk product with dietary fiber and a wide range of vitamins. For a day you will need about a glass of fresh berries and 0.5 kg of mass, water and unsweetened drinks.

Recipe example

Crush or chop raspberries, strawberries or currants with a spoon. You can use one type of berry or several at the same time. Mix the resulting puree with the curd mass and consume throughout the day.

The summer and autumn seasons are the time for a detox diet based on watermelon and cottage cheese. The diuretic properties of watermelon help normalize kidney function. It will help the body easily get rid of toxins and processed protein products, and also fill the diet with vitamins. You will need 500 g of dairy product and up to 400-600 g of watermelon pulp per day. Foods are eaten in turn: dairy products as main meals and a few slices of watermelon between them.

Recommendations for pregnant women

During pregnancy, a woman inevitably gains extra pounds. This is normal, but too rapid weight gain can lead to swelling, shortness of breath and other unpleasant consequences. If the doctor determines excessive weight gain, the woman can practice various unloadings on cottage cheese, which, of course, must first be discussed with her gynecologist. The daily norm of fermented milk product in this case is 600-700 grams. You can diversify your diet with apples, vegetables, and dried fruits. The main rule is not to fast too often and monitor your well-being, then both the baby and the expectant mother will only benefit from such a light diet.

And fiber

To improve the functioning of the gastrointestinal tract, you can add fiber to your food. The diet includes:

• 0.5 kg of cottage cheese;
• 1 glass of berries;
• 5 teaspoons bran;
• 2 liters of water.

Bran and berries can be mixed with the main product or taken separately and washed down with plenty of water.

Buckwheat is rich in fiber. Porridge made from this cereal has a low glycemic index, which has a beneficial effect on the lipid balance of the body. A daily meal plan could look like this:

• 1st breakfast: buckwheat porridge.
• 2nd breakfast: cottage cheese, into which you can grate a small clove of garlic.
• Lunch: buckwheat.
• Afternoon snack: curd mass without additives.
• Dinner: a glass of warm water.

Recommended products for constipation and irregular bowel movements

Most products recommended for problems with irregular bowel movements and constipation will contain fiber and have a laxative effect. Also, food should be varied, rich in vitamins and microelements. Various fermented milk products promote the growth of healthy intestinal microflora, which is also useful for stool retention. Vegetable or animal fat helps the contents move more easily through the intestines, but foods with excess fat should be excluded.

The following foods can be consumed for irregular bowel movements and constipation4,5:

• soups with low-fat broth, preferably vegetable;
• rye or bran bread, other wholemeal flour products;
• lean meat, poultry and fish;
• fresh vegetables, raw or boiled (beets, zucchini, beans, cucumbers, etc.);
• greens - lettuce, cabbage, broccoli, celery, green beans;
• vegetable oil and butter;
• eggs - boiled or in the form of an omelet;
• durum wheat pasta;
• kefir, sour cream, cottage cheese, yogurt of low or medium fat content;
• porridge – buckwheat, bran, millet and oats;
• dried fruits (prunes, dried apricots) and drinks based on them.

On cottage cheese and vegetables

Each vegetable is a storehouse of vitamins and substances beneficial to the body, as well as plant fibers. Unloading on cottage cheese and vegetables is suitable for people with problems with intestinal motility. Thus, bell pepper improves the functioning of the cardiovascular system and lowers the level of bad cholesterol. Broccoli is famous for its powerful anticarcinogenic and anticancer properties due to its large amount of sulforaphane. Celery regulates blood pressure, has anti-inflammatory properties, and strengthens the immune system. For the fasting day menu you will need:

• 300-500 g of cottage cheese;
• 1 kg of raw non-starchy vegetables (cucumbers, all types of cabbage, sweet peppers, asparagus, lettuce, celery greens);
• water (1.5-2 liters), tea without sugar.

And pumpkin

Pumpkin is rich in beta-carotene and important macro- and microelements, vitamins for the body, has a beneficial effect on the functioning of the liver and intestines, relieves swelling and symptoms of toxicosis during pregnancy, improves skin elasticity, and removes bad cholesterol. It is superior in iron content to many varieties of apples. A popular option for protein-carbohydrate fasting is a day on cottage cheese and pumpkin.

This vegetable should be carefully introduced into the diet for gastritis with low acidity, stomach ulcers, and duodenal ulcers. In severe forms of diabetes, pumpkin is contraindicated.

Fasting day menu:

• 300 g low-fat cottage cheese;
• 300 g boiled pumpkin;
• water, herbal teas, infusions.

Crush the boiled or steamed pumpkin pulp and mix with the main product. Divide the resulting mass into 4-5 meals.

Contraindications

Like all weight loss programs, unloading on cottage cheese has its own characteristics. This diet is not suitable:

• with renal failure;
• individual intolerance to milk protein;
• increased levels of bad cholesterol in the blood;
• exacerbation of chronic diseases of the gastrointestinal tract or genitourinary system.

In any case, before choosing dietary programs for yourself and introducing fasting days, it is recommended to consult with a nutritionist. If you have any chronic diseases or disorders of the digestive system, it is recommended to select a suitable diet with a specialist.

Three fasting days

Cottage cheese in combination with vegetables or fruits is a complete nutrition for a diet menu. With such a diet, the body will not experience a deficiency of substances necessary for normal functioning.

If you want to arrange not one, but three easy days, it is better to combine menu options with each other.

1. It is better to start a diet with a curd and vegetable menu.
2. Then follow a kefir-curd diet.
3. On the last day you should eat a diet of cottage cheese and berries.

Three fasting days on this diet, according to nutritionists, are an acceptable nutrition option for maintaining your weight or losing weight.

During pregnancy

You need to purchase 600-700 g of cottage cheese per day, divide it into 5-6 servings. Take food after the same amount of time (2.5-3 hours). Drink water between meals. For drinks, you can add 2 glasses of unsweetened tea.

There are various options for cottage cheese fasting diets and combinations of the product with yogurt, kefir, apples - for pregnant women.

Cottage cheese with yogurt

For such a diet, preference should be given to natural yogurt without sweeteners, best prepared independently. The products are either mixed and consumed throughout the day, or alternated with each other.

Cottage cheese with kefir

The diet for the curd and kefir day is based on 1.5 liters of the drink, 600 grams of the main product and still water. All menu components are divided into 5-6 servings and consumed throughout the day.

Cottage cheese with apples

An affordable and effective menu for pregnant women: a kilogram of apples and 600 grams of cottage cheese. Three main meals consist of 200 grams of curd mass. Evenly divided apples are eaten between them. There are no restrictions on the amount of liquid you drink.

According to reviews, the result of such a day should be a weight reduction of 400-500 grams.

Contraindications

Pregnant women should not spend a fasting day on cottage cheese if they have the following symptoms:

• bad feeling;
• problems with the digestive system, kidneys, pathologies of internal organs;
• allergies to foods included in the daily diet.

Before deciding to follow a dietary diet, you must consult with your doctor during your pregnancy!

Authorized Products

With various fasting nutrition options, the diet, in addition to the main product, may include:

• Kefir or milk no more than 2.5% in an amount of 1.5 liters, evenly distributed into six doses.
• Apples up to 3 pieces per day, fresh and baked.
• Boiled lean meat 250 g.
• Prunes 100 g.
• Berries 1-2 cups.
• Bran 6 teaspoons.
• Sour cream 15% 60 g.
• Honey is consumed limitedly, no more than 1-2 tsp. per day.

Table of permitted products