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Lose weight, gain weight, have a fasting day? 5 programs from a dietitian-nutritionist
Ksenia Pustovaya is the founder of the University of Personalized Dietetics and Nutrition, an active member of the National Society of Dietitians of Russia, a certified nutritionist and sports nutritionist, and a certified consultant in nutrition and dietetics. Especially for Faberlic, Ksenia developed 5 effective functional nutrition programs, designed for specific tasks, and spoke in detail about each of them. Read, study and choose the option that suits you!
Let me start by saying that Wellness protein shakes are the perfect choice for active people. We know that everyone uses them differently: some use them as a breakfast substitute because they are in a hurry to get to work, some choose such a healthy snack if they do not have time to have a proper lunch during the workday, some use them as an additional meal, and some use them as a dinner substitute. I really want to systematize all these methods and share five working programs for using these cocktails, compiled specifically to solve specific different problems. Let's go!
Program №1: Fasting Day
Everyone has heard about fasting days at least once in their life. But do you know why we need them at all? In fact, there are two situations when fasting days will be extremely useful. Firstly, if there was a loading day before. It's simple here. If you overate the day before - there was some kind of holiday or event, you just decided to have a tasty (and big) dinner - then the next day it's great to unload the body a little and help it not to store those extra kilos.
Secondly, when we generally want to train our body to eat smaller portions. That is, if you understand that you eat too much at one meal and want to break this habit. In this case, one fasting day a week works great. And functional nutrition will be a great help here.
One day on functional nutrition is good because we get the protein norm (that is, there will be no impact on skin, enzymes, hormones) and a very small amount of carbohydrates, and as a pleasant bonus there are vitamins and minerals. Thus, nothing is in short supply!
That is why you can safely choose this method once a week. Even in the fasting day mode, it is recommended to gain about 800-1200 kcal per day, no less (otherwise weakness or dizziness may appear), so the optimal option will be 4-5 servings of milk cocktail per day, and you can add some fresh vegetables to them. And it will be a wonderful fasting day: we will give the body fiber and protein, but at the same time minimize carbohydrates.
SCHEME: 4-5 times a day Wellness cocktail with 1.5% fat milk and/or kefir + fresh vegetables if desired. Recommended once a week.
Program №2: Weight Maintenance or Gradual Weight Loss
This format is relevant, for example, after a diet or simply to maintain shape, as well as for very gentle, gradual weight loss - up to 2 kg per month. To accomplish this task, it is enough to replace dinner with functional nutrition. Important nuance: within the framework of this program, it is better to choose cocktails on lactose-free, almond or coconut milk (without additional casein). This will help not to affect the insulin response, because the functional food itself already has a high enough one (whey or soy protein). This way we will get an ideal light and fairly balanced evening meal that will help you gradually lose weight or stay in shape.
SCHEME: instead of dinner, 2-3 hours before bed, Wellness cocktail with milk or kefir 1.5% fat. Preferably lactose-free, coconut or almond milk.
Program №3: Express Weight Loss
This option is useful when you need to lose weight in a limited time, for example, for a specific event. What do we do? The first 2 days, we drink only a cocktail 4-5 times a day (preferably with milk, otherwise there will be very few calories). Additionally, you can eat a whole large plate of vegetables once on each of these days. This is how we get fiber for good bowel function, protein and a minimum of carbohydrates. As part of such a program, it is important to drink at least 2 liters of water per day - to start an effective weight loss process.
We start in this mode, and then, from day 3 to day 5, we consolidate the result by adding a protein meal. So, the next 3 days: 2 times a day (for example, instead of breakfast and dinner) we drink a milk shake, add one plate of vegetables and a protein meal. These can be boiled, steamed or baked fish, meat or poultry. To determine the optimal portion size, look at your palm: the portion should be equal to it in thickness and diameter. During these 3 days, you will notice that the kilograms will be very actively going away: we are losing excess water. You need to understand that fat cannot go away so quickly and in large quantities, but if you need to fit into your favorite dress, remove swelling and lose a couple of extra pounds, then this is a very effective method.
And after these 5 days, we completely calmly replace one meal with a cocktail (preferably dinner) and achieve the result we need.
SCHEME
Day 1-2: 4-5 times a day Wellness cocktail with 1.5% fat milk and/or kefir + a plate of fresh, uncooked vegetables (plate diameter – up to 30 cm): cucumbers, tomatoes, bell peppers, carrots, greens, radishes.
Day 3-5: 2 times a day Wellness cocktail with 1.5% fat milk and/or kefir + a plate of fresh vegetables + protein meal (120-150 g of the finished dish).
Day 6 and beyond: instead of dinner, Wellness cocktail with 1.5% fat milk and/or kefir.
Program №4: Gain Weight
If we have a task to gain muscle mass or, in principle, cope with the lack of weight, then in this case, too, functional nutrition works very effectively. With such a task, we add a cocktail with fatty milk to any meal (this works especially well in the evening, during dinner) - somewhere around 3.5% fat or more, you can even mix it with 10% cream. We also put a banana there, whip it in a blender and actually wash down the food with this mixture. It turns out to be a dense, good carbohydrate-protein-fat supplement to dinner. In this way, we significantly increase the caloric content of the meal.
SCHEME
Add the following mixture to your meals 1-2 times a day:
- 1 measuring spoon of Wellness cocktail
- milk 3.5% fat or higher. You can add cream;
- 1 banana
- optionally, you can add oatmeal (3-4 tablespoons).
Mix everything in a blender, beat until smooth and drink the resulting mixture with lunch and/or dinner.
Program №5: Nutrition during Working Out
This program will be very useful for people who actively work out. However, it has two options, depending on the working out goals: fat burning (weight loss) or muscle gain. Of course, the schemes for using cocktails for them will also be different.
If the working out is aimed at losing weight, then about 20 minutes before it we drink a cocktail with 1.5% fat milk. It turns out to be a very light snack, a boost of energy. And after the working out you need to drink water and try not to eat for at least some time.
If we are working on increasing muscle mass, then the main goal is to gain weight. This will require the same cocktail as in the previous weight gain program: a mixture of fatty milk with banana. We get a very effective pre-workout cocktail. We drink it 20 minutes before working out and go to the gym. This will help us to hold out during the workout. After it, you can drink the same cocktail again, and it is advisable to do this in the first 15 minutes after working out. If you do not want to do this, you can just eat a banana or drink a glass of grape or apple juice. This way, we will quickly raise the blood sugar level.
SCHEME
Weight loss: 20 minutes before working out – a cocktail with 1.5% fat milk, after working out – water, next meal – 1 hour after the end of the session.
Muscle mass gain: 20 minutes before working out – a cocktail from program Nos. 4, 15 minutes after – another cocktail/glass of grape or apple juice/banana.
That's it! Use these secrets, and let there always be functional food on the shelf at home, which will help out in any situation.
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