Kefir is part of the vast majority of diets. It is a satisfying and gastric drink capable of restoring nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps maintain the normal gut microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in the digestion and assimilation of food.
In mono and mixed diets, kefir holds pride of place everywhere as an easily digestible and nutritious food product.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus included, in addition to treatment with mineral waters, the consumption of local products. Doctors of that time touted the undeniable health benefits of the drink, kefir was considered almost a panacea for all diseases. Of course, this is an exaggeration, but kefir really has a lot of undeniable benefits.
Powerful probiotic
Due to its composition, kefir is a "friend" to the microflora of our body and helps it to function. With the help of kefir, it is easy to restore the disturbed balance of beneficial microorganisms. After taking antibiotics, poisoning, viral diseases, drinking this drink will easily put all digestive organs in order. Kefir promotes digestion of food, helps reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive drugs with lactobacteria and bifidobacteria, which are often prescribed to be taken alongside antibiotics.
Good for the bones
Kefir contains a lot of calcium in a form suitable for the body. A glass of drink contains 30% of the daily dose of this element. In addition, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination provides a person with everything that is needed to saturate the bones with minerals.
Relieves allergy symptoms
Most often, allergic reactions occur due to the fact that proteins are not sufficiently digested in the intestine, causing the body's immune response. Using kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper breakdown of proteins.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir relieves forms of allergies, accompanied by rashes or peeling of the skin.
Important! The above does not apply to cases of allergy to cow's milk proteins. It is contraindicated for such people to drink kefir.
Nutrient source
| First name | weight, g | proteins, g | fat, g | carbohydrates, g | kcal |
| Kefir 2, 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir is characterized by a balanced composition. One glass contains about 6 grams of protein, is completely absorbed and gives a feeling of satiety for a long time. Carbohydrates in the same amount: 10 grams, fat from 1 to 7 grams, depending on the fat content. This combination of nutrients makes kefir the product that can be consumed in large quantities, while it will not harm the figure.
Popular diet options
The answer to the question of how to lose weight with kefir depends on how fast you need to lose weight, how many kilograms and the severity of the restrictions the person plans. Among those who lose weight in this way, several dietary options are the most popular. These are short-term diets designed for short periods of up to one week.
The classic version of the kefir diet
This method consists in the daily use of 1. 5 liters of kefir, plus a small portion of other food, weighing 100 grams, is added every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, the most important are the basic principles:
- All additional food cannot be salty.
- In addition to kefir, you can only drink plain or mineral water.
- 2-3 days before the start of the diet, give up harmful foods.
In this case, the diet will help to lose 3-5 kg of excess weight in a short time.
Kefir apple diet
A fairly strict version of the diet diet, suitable only for people with a healthy gastrointestinal tract. If you have problems with these organs, the diet can lead to severe indigestion. The principle of such nutrition is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts, consumed while awake at regular intervals.
Such a diet well cleanses the body of toxins, but it is quite difficult to resist them. If you follow it for 3-5 days, during this time you can lose 3-5 kg.
A strict diet is not recommended for a long time, as the loss of trace elements from the body may begin.
Kefir Cucumber Diet
The option is suitable for those who need to quickly lose a couple of kilograms. It is strongly not recommended to follow such a diet for more than three days. For a three-day unloading marathon for one day you need:
- 1, 5 liters of kefir,
- 1. 5 kilograms of fresh cucumbers.
The products are divided into 5 parts and consumed at regular intervals. A very strict option, it is not recommended to use it unless absolutely necessary.
Strict kefir diet
The most difficult option is the mono kefir diet. This is a great way to lose significant weight quickly, but this option requires a good deal of willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then smoothly get out of the diet without eating high-calorie foods for a few more days. If immediately after three days on a kefir you jump on food, all efforts will be in vain, the weight will come back.
For such a diet, you need kefir of any fat content, in the amount of 1. 5-2 liters per day. Drinking should be divided into 5-6 doses. In addition to kefir, it is allowed to drink only clean water. If you are not experienced with strict diets, it is best not to try to resist three days immediately. Try one day first, after a couple of weeks - two. And after a month, you can try to withstand three days of strict restrictions.
Important! Even if you have the strength to follow such a diet for longer, you shouldn't. Compliance with a strict kefir diet for more than three days contributes to the leaching of minerals and trace elements from the body.
Kefir diet for 7 days
The Kefir diet for a week is not suitable for the fastest weight loss, but the weight loss will be irrevocable. The lost pounds will not stick to the body, unless, of course, you supplement the diet with a fast food. For such a diet, it is necessary to drink 1. 5 liters of fermented milk drink per day, with the addition of some products:
- 1 day - baked or boiled potatoes with peel - 200 gr.
- Day 2 - skinless boiled chicken - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - Lean baked fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - just clean water.
- Day 7 - any unsweetened fruit - 500 gr.
In the first days, protein intake gives the body a reserve of strength, at the end of the diet, plant foods improve peristalsis and stimulate digestion. With such a diet for 7 days, you can get rid of a few extra pounds.
Pros and cons of the diet
Like any product-based diet, kefir has its advantages and disadvantages. The former, however, prevail, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir-based diet.
Benefits
The main advantage is the variety of options in which you can use kefir both alone and in tandem with a wide variety of products. Moreover:
- The Kefir diet gives great results that last a long time.
- The nourishing fermented milk drink is high in protein and also contains milk fat, which aids in the absorption of vitamins.
- Another advantage is the availability of this option. The permitted food ration is inexpensive, available for any wallet, and is also available in almost any store. For a week of a produce diet leaves a little.
- On the day of kefir you can drink a lot, the diet is easy to maintain.
disadvantages
The cons of the kefir diet aren't too serious, but there are things you need to watch out for:
- Kefir helps speed up metabolism, drugs taken on a kefir diet may not have time to act as they should.
- With prolonged mononnutrition, the body may experience a lack of some elements; it is contraindicated to follow such a diet for a month. So the question of how long you can sit on kefir is not idle.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With increased acidity in the stomach, it is also worth choosing a kefir diet with caution.
How to get out of the kefir diet
All efforts to maintain a diet can be in vain if you don't know how to get out of it correctly. This is especially important in the case of choosing options with strict restrictions. Losing 7 kilograms weight, which will be back in a couple of weeks, isn't entirely joyful.
First, the exit should proceed gradually. The first two days you can have vegetables, then add some cereals, after a few days add meat to the diet.
Vo-the second, at least another two weeks, there should be no alcohol. Alcoholic beverages affect the metabolism and their use unintentionally leads to overeating.
If you follow these rules, a weight loss diet will bring maximum results.
Table of permitted products
Since the kefir diet allows you to diversify the menu, you can take any permissible product and use it with kefir. The main thing is to keep reasonable restrictions throughout. The tables show the energy value for 100 grams of product.
Vegetables and greens
Virtually all vegetables are allowed, especially green ones.
| First name | Squirrels | Fat | Carbohydrates | calories |
| cucumbers | 0. 8 | 0. 1 | 2. 5 | fourteen |
| Tomatoes | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onion | 1. 3 | 0. 0 | 4. 6 | nineteen |
| Carrot | 1. 3 | 0. 1 | 6. 9 | 32 |
| Cabbage | 1. 8 | 0. 1 | 6. 8 | 27 |
| Salad | one | 0 | one | thirteen |
| Boiled potatoes | 2 | 0 | 17 | 82 |
Fruit
Fruits should be chosen not the sweetest, in which there is a lot of water and fiber. From them you can make a fruit salad, nutritious and tasty.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Apple | 0. 4 | 0. 4 | 9. 8 | 47 |
| Pear | 0. 4 | 0. 3 | 10. 9 | 51 |
| Orange | 0. 9 | 0. 2 | 8. 1 | 36 |
| Grape | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
Berries
Any berry is useful, with the exception of grapes.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Strawberry | 0. 8 | 0. 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0, 5 | 8. 3 | 46 |
| Blackcurrant | one | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are a rather heavy food for digestion, the kefir diet is combined with them, but you need to be careful.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Champignon | 4. 3 | one | one | 27 |
| oyster mushroom | 2. 5 | 0. 3 | 6. 8 | 38 |
Nuts and dried fruit
They contain a lot of calories and sugar, you shouldn't get carried away by such products.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Plums | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | eighteen | 53 | thirteen | 609 |
| Hazelnut | sixteen | 67 | ten | 704 |
| Cashew nuts | 25 | 54 | thirteen | 643 |
Cereals and grains
These foods are very good for mixed diets. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0. 7 | 78. 9 | 344 |
| Mile | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | one | 73. 3 | 328 |
Chocolate
A little bit of dark chocolate and of very limited weight. This is the maximum of sweets that can be eaten once or twice if you are on a kefir diet.
seasonings
Some condiments are very suitable for the preparation of slimming cocktails, which use kefir or drinking yogurt as a base. In such cocktails, you can add a small amount of cinnamon, dried ginger powder and red pepper.
To dress a vegetable salad, in addition to improving the taste of meat or fish, you can use fresh or dried natural herbs.
It is best to avoid using other seasonings, as:
- Irritating the gastric mucosa.
- It stimulates the appetite, causing a feeling of hunger.
Dairy products
In addition to kefir itself, you can diversify your diet with natural yogurt or low-fat cottage cheese. But you should prefer kefir, as it differs from other products in its microbiological composition. Although the ricotta-based products consumed for breakfast will allow you not to be very hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use only the breast, other parts are also suitable. But the bird must be skinless and cooked in a dietary way: steamed or baked without oil or simply boiled.
Egg
Boiled bird eggs are a great protein-rich diet product. They help satisfy hunger and do not violate dietary principles. If you don't like hard-boiled eggs, you can make scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
Fatty fish are not recommended. Despite the presence of beneficial Omega-3 acids, such food can be difficult to digest, especially if you choose a strict kefir diet.
It is worth preferring the fillet of white varieties: cod, cod, zander or hake. Such fish will enrich the diet with proteins without causing unnecessary stress to the body. For dinner or lunch, boiled fish will saturate the body for a long time.
If possible, it is worth eating seafood rich in protein - mussels or shrimp.
Table of prohibited products
Many foods are banned either because of excess calories or because they cause digestive upset. For example, sweets cause an increase in blood sugar and slow down the metabolism. Excess salt causes swelling and slows the leaching of toxins. Alcohol - causes severe dehydration in large quantities, and small ones increase appetite and irritate the stomach.
Snacks
One of the most harmful products, especially in the case of strict restrictions, such as the kefir diet. They have a negative impact on several fronts at the same time: salt, trans fats, seasonings. Their calorie content is also very high, while snacks do not bring the slightest benefit.
| First name | Squirrels | Fat | Carbohydrates | calories |
| Popcorn | 7. 3 | 13. 5 | 62. 7 | 407 |
| French fries | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and pasta
Almost all products in this category are prohibited if you follow a kefir diet. There are several reasons for this:
- The calorie content of such products cannot be achieved a quick result.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
Bakery products
Everything about flour can be said about baked goods. In addition, it is worth noting that, as a rule, there is a lot of sugar and yeast in cooking - this is not combined with a kefir diet.
Confectionery
The first thing you can answer the question: how to lose weight? This is a complete rejection of sweets. Their calorie content isn't the worst. A huge amount of glucose entering the bloodstream leads to insulin spikes. And high insulin levels make you feel hungry more often. When using a large number of confectionery products, a person falls into a vicious circle, from which it is very difficult to get out.
Ice-cream
By itself, ice cream is not so dangerous in composition, it contains milk proteins and milk fat. But ice cream, like any dessert, causes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety sets in for 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can't imagine life without sweets, you can eat a couple of slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the ensuing consequences.
Sauces and toppings
There should be no high calorie food supplements on a kefir diet. Various sauces, ketchup, mayonnaise - all this causes overeating and adds extra calories. The table shows the values of only one tablespoon of these products, and this is already a lot.
| First name | Squirrels | Fat | Carbohydrates | calories |
| mayonnaise | 0, 5 | 13. 75 | 0, 5 | 130 |
| Ketchup | 0. 4 | 0 | 6 | 25 |
| Cheese sauce | 0 | ten | 1. 3 | 100 |
Dairy products
Sweet milk is prohibited. Yogurt with a lot of sugar and artificial additives, various curds with raisins, glazed curd are not dairy products, but confectionery.
melted cheese
Processed cheese, especially with additives on a kefir-based diet, cannot be consumed. Hard cheeses and natural ricotta are good for everyone, except they can cause gut problems and slow peristalsis. So it's best to use them very carefully.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products overload the pancreas quite strongly, besides they have too many calories per 100 grams of weight, it is difficult to calculate whether there is a permissible portion.
Sausages
Any sausage product is not a natural product, but a mixture of industrial meat and fat, seasoned with salt and spices for the appetite and stuffed with moisture-retaining agents. Bloating, stomach pain, increased blood pressure and a huge amount of extra calories. You need to refuse such things, even if you eat not only kefir.
Oils and fats
Butter with a kefir diet is prohibited. Vegetable oils are also best avoided. That's a lot of calories and a load on the gallbladder. For the assimilation of fat-soluble vitamins from fruits and vegetables, the fat contained in natural kefir is sufficient.
Alcoholic beverages
Any alcohol is categorically incompatible with diet food. In addition to increasing appetite, the danger of alcohol is that such drinks greatly overload the liver. Instead of intensively removing toxins from the body, which kefir cleanses, weight loss may stop, as the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.
Products totally or partially subject to restriction
Carbonated drinks can increase acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also interrupt the correct course of the diet. Otherwise, it all depends on the type of weight loss option you choose. A strict diet for three days excludes everything, the classic diet allows a lot.
To be sure of losing weight, it is best to use only foods from the allowed list. How many days - depends on the severity of the diet.
Dietary kefir dishes
On the basis of kefir, you can prepare full-fledged dishes that fit the canons of the diet, are healthy and at the same time can be eaten even for dinner.
Oatmeal cookies
Such pastries will replace sweets, satisfying hunger and saturating the body with useful fibers. To make the cookies you will need:
- Kefir 1% - 300 gr.
- Flakes of Hercules - 300 gr.
- Raisins - 100 gr.
- Lubrication oil - 20 gr.
- Honey - 30 gr.
Pour the flakes with kefir and let them soften for 30-40 minutes. At this point, steam the washed raisins with boiling water. When the flakes are soft, add the rest of the ingredients and mix. Line a baking sheet with parchment paper or grease it with butter. Shape into biscuits, about 1. 5 cm thick, place them on a baking tray and bake for half an hour.
Diet pancakes on kefir
Pancakes are made on the same principle as ordinary ones, but wheat flour should be replaced with chopped oatmeal. Such pancakes are tasty and comply with the rules of the kefir diet. The proportion of the products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken egg - 2 pcs
- Honey - 1 tbsp.
- Yeast for dough - 0, 5 tsp
All the ingredients need to be mixed and be sure to let it sit for about 30 minutes so the flakes soften and the yeast starts working. Cook the pancakes in a pan without using oil.
Recipe for diet pancakes on kefir
To prepare such pancakes that you can eat like this, or you can add a little filling, you will need the following ingredients:
- Kefir 1% - 0, 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tbsp.
- Chicken egg - 2 pcs
- Soda - 0, 5 tsp
- Salt is on the tip of a knife.
First you need to mix kefir with soda and mix so that it begins to simmer. Then add all the liquid ingredients, mix, then add the flour in small portions, mixing thoroughly. If the dough is too liquid, it is necessary to increase the amount of flour. Leave for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all the ingredients must be at room temperature. Kefir and eggs need to be taken out of the refrigerator in advance.
Who is contraindicated in kefir diet
The kefir diet has very few contraindications. It should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable and a lack of some micronutrients can seriously compromise health.
- People allergic to cow's milk proteins or lactose intolerant. From such a diet, the body can suffer.
- Those suffering from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A high-protein diet overloads this organ.
Conclusion
The kefir diet, due to its variability, is very popular with many people. It's easy to choose a diet that helps you cleanse your body quickly, get back into shape slowly, or cheer yourself up a little - it depends on your goals.
Many people choose the kefir diet for the beneficial properties of the product and the affordable price of the allowed food.
The main thing is not to forget that the right way out of the diet is half the battle. It depends on him whether it will be possible to maintain the weight or whether the kilograms will quickly come back.