- Benefits
- Preparation
- Options
- Precautions
No holiday table is complete without kiwi: fruit salads, cocktails, fruit pies. But we are interested in its benefits for weight loss. Nutritionists have long included the “Chinese gooseberry”, as it is also called, in the list of “healthy” foods. Today we will tell you about the fasting day based on it.
Benefits
This berry is native to China. The wild ancestor of the modern plant was brought to New Zealand, where after selection it acquired a taste and appearance, known to millions of its fans today. The fruit is highly valued for its unusual taste: it contains notes of gooseberries, banana, melon, strawberries, apples, and pineapples. The benefits lie in its unique composition and calorie content.
Low calorie content
There are only 50 kcal per 100 g. Such calorie content is equal to zero. All energy is spent on the digestion process itself. That is why kiwi can be eaten practically in unlimited quantities without worrying about your weight. Usually, a fasting day requires 1 kg. This is equal to 500 kcal.
Biologically active substances
It contains a unique enzyme – actinidin – which is similar to digestive enzymes in its properties. It breaks down proteins and speeds up metabolism. Thus, fat reserves are consumed faster, which helps with weight loss. Kiwi goes especially well with meat and other “heavy” dishes.
Dietary fiber
It is almost indigestible. As it passes through the intestines, it “clings” to all the toxins that accumulate there due to improper nutrition. There are more of such harmful substances during weight loss. After they are eliminated, food is digested better, intoxication goes away, and the heaviness in the abdomen disappears.
Biochemical pantry
Everyone knows about the benefits of vitamins and minerals. Here is how kiwi stands out among other fruits and berries:
- A huge amount of vitamin C. There is a daily value per 100 g. It is more than in all citrus fruits and bell peppers. It is not directly related to weight loss, but such a “bonus” is very useful for immunity.
- Vitamin E is a natural antioxidant that slows down the aging process and prevents the formation of atypical cancer cells. It is found in high-calorie foods: eggs, nuts, fatty fish. As a rule, people who watch their figure do not have such a menu, which leads to a deficiency of vitamin E. Kiwi can solve this problem.
- Nicotinic acid (PP) lowers the level of triglycerides and cholesterol in the blood. For those who suffer from severe forms of obesity, this is vital (prevention of heart attack, stroke, diabetes).
- Of the trace elements, iodine is especially important for those who lose weight. It is necessary for the thyroid gland, without which proper weight regulation is impossible.
The composition is also rich in vitamins A, group B (B1, B6, B12, B5), calcium, potassium, magnesium, phosphorus. This variety, combined with low calorie content, is a guarantee of an excellent weight loss result without harm to health. However, the deficiency of nutrients is exactly why nutritionists do not welcome an excessive passion for diets.
Preparation
Adequate preparation is important for maximum results (you can lose up to 1.5 kg per day):
- Refrain from fatty and “unhealthy” foods the day before the fasting day (exclude foods with dyes, preservatives, fried, smoked).
- Eat your last meal no later than 6 pm, it is better if it is just a glass of kefir.
- Prepare 2 liters of still mineral water and 1 kg of kiwi in advance.
How to choose a quality product?
Probably, each of us at least once in our life bought an unripe fruit. How disappointing it is when, instead of a delicious dessert, you get something that instantly goes to the trash? To avoid such mistakes in the future, remember a few simple rules:
- Choose the golden mean for consistency: too hard means it is unripe, but very soft ones are most likely overripe or even spoiled.
- Look at the color: look for an even greenish-protective color and slight fluffiness. If there are any dark spots, uneven “hairiness”, it is better not to take it.
- Smell: the fresh fruit has no smell. During long storage, a “wine” smell appears, this is a sign of spoilage.
- The place where the stalk was attached is very important. If a drop of juice appears after pressing, the storage was incorrect.
- Additional coating: there should not be any! This is a sign of mold.
And finally, it is better to buy fruits not in ready-made packaging, but by weight. Even in this form, they cost a little more. Thus, sellers assure that it is easier to hide damaged products in sealed packaging.
Options
Option 1. Basic
A classic kiwi fasting day includes the following menu:
- Kiwi – 1 kg.
- Skinless chicken breast – 1 pc.
- Still water and green tea – 2 liters.
It is better to boil the meat in the morning of the fasting day. Divide the food into 6 equal portions. You should have one meal every 2 hours. Drink water and tea without sugar in between. Why chicken breast?
- It is almost pure protein, which will definitely not be stored as fat.
- Protein is digested for a long time and causes a feeling of fullness for a long time.
- In addition, it is an excellent building material for muscle tissue. If you regularly arrange such days and combine them with physical exercises, you can lose 4-6 kg per month and achieve a slim and fit figure.
How often can I fast? Usually, nutritionists recommend once a week. More often than this can be stressful for the body, which can result in a “breakdown” and weight gain.
Option 2. Kiwi and kefir
Kefir is added to the menu as an alternative to meat.
- It contains just as much protein.
- It normalizes the functioning of the intestines and improves the composition of the healthy microflora.
- It has a pronounced diuretic effect, which contributes to weight loss.
It is recommended to drink up to 1 liter of kefir per day. Some of it can be mixed with chopped fruits and a cocktail can be made. The result is minus 1 kg per day.
Option 3. Kiwi and apples
This recipe is suitable for those who like variety in their diet. Apples can be eaten not only fresh, but also baked (without added sugar of course). They contain more carbohydrates, which is an additional advantage for those with a sweet tooth.
Recipe: combine products in equal quantities (0.5 kg each, a little more is possible) in any preferred way. The main thing is to eat 5-6 times a day and drink plenty of water or green tea without sugar.
Option 4. Kiwi and cucumbers
Cucumber fasting day is very effective on its own. Indeed, these vegetables have no equal in terms of their calorie content (only 14 kcal per 100 g). They consist of water (95%) and fiber, which is important for cleansing the intestines from toxins. There are no strict restrictions in quantity. Usually, 1 kg of each vegetable is taken in equal portions, but, if desired, more is possible.
