Relaxation day. For some, it's synonymous with fasting and suffering, for others, a way to lose a couple of kilograms before the beach. But in reality, it's much more nuanced tool. It's not a diet, not a punishment, and not a trendy fad. It's a physiological break that you can give your body to "reboot." In recent years, as medicine increasingly speaks about the connection between the gut and immunity and the brain, relaxation days have taken on a new meaning. In this article, we'll discuss how this tool works, who really needs it, and how to do it wisely.

What is a relaxation day from a physiological point of view

Our body is not an eternal engine. The digestive system works 24/7: digesting, absorbing, excreting. If we eat three to four times a day and also snack, the stomach, pancreas, and liver hardly have time to rest. A relaxation day is a short period (usually 24-36 hours) when the calorie intake is reduced to 500-800 kcal, and food becomes as simple and easily digestible as possible. At this moment, the body switches from the "digestion" mode to the "cleaning and recovery" mode. The process of autophagy is initiated — when cells "eat" their own waste, getting rid of damaged proteins and organelles. For this discovery, the Nobel Prize in Physiology and Medicine was awarded in 2016. So, fasting is not "quackery," but a scientifically grounded mechanism.

How relaxation days affect digestion

The main benefit of fasting is a rest for the gastrointestinal tract. The digestive enzymes get a chance to "reboot," the level of insulin decreases, giving the pancreas a break. The load on the liver decreases, and it gets resources for the production of enzymes rather than for detoxifying toxins. Moreover, if you drink a lot of fluids (water, herbal teas) on a fasting day, it promotes a gentle cleansing of the intestines. The feeling of heaviness, bloating, and bowel movements improve. For people suffering from chronic constipation or irritable bowel syndrome, regular fasting days (1-2 times a month) may become part of the therapy. But it is important: fasting should not be aggressive, otherwise it will have the opposite effect — cramps and diarrhea.

Influence on weight and metabolism

Many use fasting days for weight loss. And it works, but with caveats. Simply reducing calorie intake for one day does not create a deficit sufficient for significant fat loss. The main loss is water and intestinal content. However, regular fasting can "teach" the body not to store fat but to burn it. If you have a fasting day once a week, you create a weekly deficit of 500-800 kcal. In a month, this is already 2000-3000 kcal, which may result in a loss of 300-400 grams of fat. But the main thing is that fasting helps to get rid of "water weight" and visually reduce volumes. Moreover, they reduce the level of leptin and ghrelin, which helps to control appetite more easily on weekdays.

Psychological effect: rebooting the mind

A fasting day is not just about the body. It's also about the mind. When you refuse from usual food for one day, you stop being a slave to habits. You consciously choose simple food, learn to distinguish physical hunger from emotional. This is a powerful tool for those who "eat" stress. On a fasting day, you have no opportunity to eat away anxiety with chocolate. You have to find other ways to calm down: a walk, breathing, music. Over time, this changes your attitude towards food. It stops being the only source of pleasure.

Types of fasting days: what to choose

There are many options. The classic: a kefir day (1.5 liters of kefir, 1% fat). An apple day (1.5 kg of apples). An oatmeal day (200 g of oatmeal on water). A buckwheat day (a glass of buckwheat cooked without salt). A protein day (chicken breast, fish, cottage cheese). The most popular and gentle is a fruit and vegetable day (smoothies, salads). Important: not all days are suitable for everyone. An apple day may cause heartburn with high acidity. A fatty kefir may be problematic with a weak pancreas. The optimal option is to alternate types to avoid habituation.

Contraindications and risks

Fasting days are not for everyone. They may cause hypoglycemia in people with diabetes (especially type 1), may provoke exacerbation in diseases of the kidneys, gallbladder, and stomach ulcers. They are not recommended for pregnant and breastfeeding women. Also, they are not recommended in acute infections. Important: a fasting day should not cause severe weakness, dizziness, or nausea. If this happens, it means you've overdone it. It's better to start with one day and gradually increase the intervals. And remember: fasting is not about hunger. If you feel like eating, you can drink a glass of water or eat an apple.

How to come out of a fasting day properly

The mistake of many is to overeat the next day. This nullifies all the effects. The exit should be gradual. The morning after fasting: a light breakfast (oatmeal on water, cottage cheese). Lunch — a puree soup. Dinner — fish or chicken with vegetables. Do not overload the body with fatty and sweet foods right away. Otherwise, the digestion, which has rested, will receive a blow, and all the beneficial effects of fasting may turn into discomfort. Ideally, come out within 24 hours. Drink a lot of water, move, do not overeat.

A fasting day is not a trendy diet, but an ancient practice known to many cultures. It can be a useful tool if used wisely and without fanaticism. It does not replace healthy eating on other days, but can become a good habit. Start with one day a month. Observe how you feel. And maybe you will discover that sometimes less is more.

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