What to eat on days off

Rest days are short periods when food intake is deliberately reduced to rest the digestive system and improve overall health. These days can help reduce caloric intake, improve metabolism and keep weight under control. It is important to remember that dump days are not a diet, but rather a temporary dietary change that helps the body recover.
How to have a discharge day
Download days can be arranged once a week or once every two weeks, depending on individual needs and goals. It is important to prepare in advance: choose a convenient day, stock up on the necessary products, and adapt psychologically.

On these days it is best to avoid intense physical exertion and stress, to make the most of the body's rest time.

Options for unloading days
There are many options for unloading days to suit different preferences and needs. Here are some popular vegetarian options:

1. Fruit day: only fresh fruits and berries such as apples, pears, oranges, kiwis and berries are consumed throughout the day.

2 Vegetable Day: the diet consists of raw and cooked vegetables. Salads, vegetable soups or stews can be prepared. The choice of vegetable dishes is really wide. Everyone can find recipes to suit their taste.

3. Kefir day: you drink kefir or another nonfat fermented beverage throughout the day.

4. Buckwheat day: only boiled buckwheat without salt and oil is consumed. It is best not to boil it, but to steam it in boiling water in the evening. After a few hours, the buckwheat is ready. It is therefore more useful and tasty than boiled.

5. Discharge with vegetable smoothies: during the day drink vegetable smoothies made from cucumber, celery, spinach and other vegetables.

What foods to eat during dump days
On dump days it is important to eat foods that are easily digestible and saturate the body with needed nutrients. Here are some recommendations:

1. Vegetables and fruits: these are the basis of most unloading days. They are rich in vitamins, minerals and fiber that help cleanse the body.

2. Vegetable egg substitute: this is great for those who want to diversify the menu. For example, you can use a mixture of chickpeas or flaxseed to make an omelet or stew.

3. Fermented foods: such as kefir, yogurt or miso soup, help maintain healthy gut flora.

4. Green smoothies: drinks made from green vegetables such as spinach, kale and celery enrich the diet with vitamins and minerals.

Including these foods on dump days not only helps rest the digestive system, but also saturates the body with useful substances, maintaining overall health and well-being.

How to organize a dump day: an example of a vegetarian menu
A dump day is a great way to give the body a break, reduce the calorie content of the diet and purify the digestive system. To spend the dump day effectively and without harming your health, it is important to choose the right products and prepare a balanced menu. Let's see how to organize a dump day, with an example of a vegetarian menu.

Preparing for a dump day
Before organizing a dump day, some important points should be taken into account:

1. Choose a convenient day: it is best to choose a day when physical and emotional stress is less.

2. Prepare the products in advance: buy all the necessary ingredients so that you are not tempted to deviate from the plan.

3. Drink enough water: throughout the day it is important to maintain water balance by drinking at least 1.5-2 liters of water.

An example of a vegetarian menu for a rest day
Breakfast
Oatmeal in water with fruit: boil oatmeal in water, add sliced apples and berries (blueberries, strawberries), you can sprinkle some flaxseed or chia seeds on top.

Second breakfast
Fruit and vegetable smoothie: blend spinach, cucumber, green apple and banana. Add a little water to get the right consistency.

Lunch
Vegetable puree soup: make a puree soup from broccoli, cauliflower and carrots. Add a little olive oil and herbs for flavor.

Fresh vegetable salad: chop tomatoes, cucumbers, peppers and green onions. Dress the salad with lemon juice and olive oil.

Afternoon snack
Fruit salad: slice one orange, one kiwi, one apple and add a few grapes. You can sprinkle the salad with chopped walnuts.

Dinner
Vegetable-stuffed vegan pasta: prepare pasta with whole wheat flour and stuff it with a mixture of roasted spinach, mushrooms, zucchini, and tomatoes. Add oregano and basil for flavor. Fresh vegan pasta stuffed with vegetables (eggplant, peppers, zucchini) ready-made is on sale in our online store and you can buy it from us at a great price.

Before bedtime
Herbal tea: a cup of hot herbal tea (chamomile, mint) will help you relax and improve the quality of your sleep.

Conclusion
Discharge day with a vegetarian menu will not only help purify the body and reduce the calorie content of the diet, but also saturate it with useful substances. By following the proposed menu, you will be able to give yourself an easy and healthy day while maintaining energy and good mood.

Georgy Leon
Author


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