Kefir is part of most diets. It is a satiety- and stomach-boosting drink that can restore nutritional deficiencies that can result from severe dietary restrictions. Kefir diet is beneficial, among other things, because it helps maintain a normal intestinal microbioma - beneficial bacteria that live in the digestive tract and are actively involved in digestion and absorption of food.
In a single and mixed diet, kefir occupies a huge place everywhere as an easily digestible and nutritious food.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus, in addition to mineral water treatment, included eating local produce. Doctors at the time talked about the undoubted health benefits of drinking, kefir was considered a panacea for all ailments. Sure, it’s exaggerated, but kefir certainly has many undoubted benefits.
A powerful probiotic
Due to its composition, kefir "befriends" our body's microflora and helps it to function. With the help of kefir, it is easy to restore the balance of beneficial microorganisms. excessive gas production in the gastrointestinal tract.
Kefir can easily replace expensive drugs with lactate and bifidobacteria, which are often given in combination with antibiotics.
Useful for bones
Kefir is high in calcium in a form suitable for the body. One 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 gives a person everything they need to saturate their bones with minerals.
Relieves allergy symptoms
Very often, allergic reactions occur due to insufficient digestion of proteins in the gut, which triggers the body's immune response. Taking kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is because of these properties that kefir relieves forms of allergies that are accompanied by rashes or peeling of the skin.
Important! The above does not apply in cases of allergy to cow's milk protein. Such people are not allowed to drink kefir.
A source of nutrients
| name | weight, g | proteins, g | fat, g | carbohydrates, g | kcal |
| Kefir 2, 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir has a balanced composition. One glass contains about 6 grams of protein, they are completely absorbed and give a feeling of satiety for a long time. The same amount of carbohydrates - 10 grams, fat from 1 to 7 grams, depending on fat content. Due to this combination of nutrients, kefir is a product that can be consumed in large quantities, but it will not harm the figure.
The most 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 what strict restrictions a person plans. Among those who lose weight so much, the most popular are several diet options. These are short-term diets for a short period, mostly a week.
A classic version of the kefir diet
This method consists of consuming 1. 5 liters of kefir daily and adding a small portion of other food weighing up to 100 grams daily. These can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, more important are the basic principles:
- All extra food cannot be salted.
- In addition to kefir, you can drink only plain or mineral water.
- Give up harmful foods 2-3 days before the start of the diet.
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 suitable only for people with a healthy digestive tract. In the case of problems with these organs, diet can cause serious digestive problems. The principle of such a diet is simple. During the day you can use:
- 1, 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts, which are used at regular intervals during vigilance.
Such a diet cleanses the body well of toxins, but it is quite difficult to endure. If you keep it for 3-5 days, you will be able to lose 3-5 kg during this time.
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 choice is for those who need to lose a couple of pounds quickly. It is strongly not recommended to follow such a diet for more than three days. A three-day one-day unloading marathon requires:
- 1, 5 liters of kefir,
- 1, 5 kilograms of fresh cucumbers.
The products are divided into 5 parts and used at regular intervals. Very strict option, its use is not recommended unless necessary.
Strict kefir diet
The hardest choice is the kefir mono diet. This is a very good way to lose a lot of weight fast, but this option requires a lot of willpower and a completely healthy body. This restriction can be observed for a maximum of three days, after which you can smoothly leave the diet without eating high-calorie foods for a few more days. If you attack food after eating one kefir immediately after three days, all efforts will be in vain, the weight will return.
This diet requires kefir of any fat content, which is 1. 5 to 2 liters per day. The drink should be divided into 5-6 doses. In addition to kefir, only clean water is allowed. If you do not have experience with strict diets, it is better not to try to endure three days at once. Try one day at first, two in a couple of weeks. And after a month, you can try to withstand three days of severe restrictions.
Important! Even if you have the strength to follow such a diet for longer, you should not do so. Adherence to 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
Kefir diet for a week is not suitable for faster weight loss, but weight loss will be irreversible. The lost pounds will no longer stick to your body unless, of course, you end your diet with fast food. Following this diet, it is necessary to drink 1. 5 liters of fermented milk drink per day, adding to it certain products:
- Day 1 - fried or boiled potatoes with peel - 200 gr.
- Day 2 - cooked chicken without skin - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat fried fish - 200 gr.
- Day 5 - fresh apples or cabbage salad - up to 500 gr.
- Day 6 - clean water only.
- 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 promote digestion. By following this diet for 7 days, you can get rid of a few extra pounds.
Diet Pros And Cons
Like any diet based on a single product, kefir has its advantages and disadvantages. But the former outweighs because kefir is a natural and very useful product, and without a kefir diet, great results can be achieved.
Benefits
The main advantage is the variety of options in which you can use kefir both alone and in combination with a variety of products. By the way:
- Kefir diet gives excellent results that last for a long time.
- The nutritious sour milk drink is rich in protein and also contains milk fat, which helps absorb vitamins.
- Another advantage is the availability of this option. The allowable food ration is inexpensive, available in any wallet, and is also available in almost every store. A week of dieting leaves a little.
- Kefir can be drunk quite a day, and the diet is easy to follow.
shortcomings
The disadvantages of the kefir diet are not overly serious, but there are things to look out for:
- Kefir helps speed up your metabolism, and medicines taken with a kefir diet may not work as well as they should.
- Prolonged adherence to a mono-diet may cause the body to lack certain elements, and such a diet is prohibited for a month. So the question of how long you can sit on the kefir is not empty.
- Kefir has a mild laxative effect, which should be taken into account by people with digestive problems.
- With an increase in stomach acidity, it is also worth choosing a kefir diet carefully.
How to get out of the kefir diet
All efforts to follow a diet can be in vain if you do not know how to get rid of it correctly. This is especially important when choosing options with strict restrictions. Losing weight by 7 pounds, which will be back in a couple of weeks, is not entirely gratifying.
First, the exit should take place gradually. For the first couple of days you can eat vegetables, then add grain, after a few days to include meat in the diet.
Vo-second, for at least another two weeks, there should be no alcohol. Alcohol affects your metabolism and you eat it involuntarily.
If you follow these rules, a weight loss diet will give you maximum results.
Table of permitted products
Since the kefir diet allows you to diversify your menu, you can take any of the permitted products and consume them with kefir. The most important thing is to keep reasonable limits in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Virtually all vegetables, especially raw ones, are allowed.
| name | Squirrels | Fat | Carbs | 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 |
| Carrots | 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
The fruit should be chosen not the sweetest, which is rich in water and fiber. From them you can make fruit salads, nutritious and delicious.
| name | Squirrels | Fat | Carbs | 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 |
| Grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
Berries
Useful any berries except grapes.
| name | Squirrels | Fat | Carbs | calories |
| Strawberry | 0. 8 | 0. 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0. 5 | 8. 3 | 46 |
| blackcurrants | one | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite a difficult food for digestion, combined with a kefir diet, but care must be taken.
| name | Squirrels | Fat | Carbs | calories |
| Mushrooms | 4. 3 | one | one | 27 |
| oyster mushroom | 2. 5 | 0. 3 | 6. 8 | 38 |
Nuts and dried fruits
They are high in calories and sugar, and you should not get too excited about such products.
| name | Squirrels | Fat | Carbs | calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Plums | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almonds | eighteen | 53 | thirteen | 609 |
| Hazelnut | sixteen | 67 | ten | 704 |
| Cashews | 25 | 54 | thirteen | 643 |
Cereals and grains
These foods are great for a mixed diet. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| name | Squirrels | Fat | Carbs | calories |
| buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| The rice is white | 6. 7 | 0. 7 | 78. 9 | 344 |
| Soros | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | one | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited weight. This is the maximum amount of sweets you can eat once or twice if you follow a kefir diet.
condiments
Some spices are great for making slimming cocktails based on kefir or drinking yogurt. You can add a small amount of cinnamon, dried ginger powder and red pepper to such cocktails.
You can use natural fresh or dried herbs to decorate vegetable salads as well as to improve the taste of meat or fish.
It is better not to use other spices because they:
- Irritating to gastric mucosa.
- Awaken your 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. However, prefer kefir because it differs from other products in its microbiological composition. While eating curd products for breakfast will make you not feel very hungry until noon.
The bird
Suitable 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 fried in a diet - steamed, or baked in the oven without oil, or just cooked.
Eggs
Boiled poultry eggs are a very good dietary product rich in protein. They help to quench hunger and do not violate the principles of nutrition. If you don’t like boiled eggs, you can cook the scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
It is not recommended to eat fatty fish. Despite the beneficial Omega-3 acids, such foods can be difficult to digest, especially if a strict kefir diet is chosen.
It is worth giving preference to whitefish fillets such as pollack, cod, pike or hake. Such fish will enrich the diet with protein without causing unnecessary stress to the body. Cooked fish for dinner or lunch will satisfy the body for a long time.
If possible, it is worth eating seafood rich in protein - mussels or shrimp.
Prohibited Products Table
Many foods are banned either because of excess calories or because they provoke indigestion. For example, sweets will cause a rise in blood glucose levels and slow down your metabolism. Excess salt will cause swelling and slow the release of toxins. Alcohol - in large quantities causes severe dehydration, while small increases appetite and irritates the stomach.
Snacks
One of the most harmful products, especially under strict restrictions, is the kefir diet. They have a negative effect on several fronts at once: salt, trans fats, spices. Their calories are also very high, and snacks do not provide the slightest benefit.
| name | Squirrels | Fat | Carbs | calories |
| Cracks | 7. 3 | 13. 5 | 62. 7 | 407 |
| Crispy fried | 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 caloric content of such products, a quick result is not achieved.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
Pastries
Everything related to flour can be said about bakery products. It is also worth mentioning that baked goods are usually high in sugar and yeast, which is incompatible with the kefir diet.
Confectionery
The first thing you can answer the question is - how to lose weight? This is a complete abandonment of sweets. Their caloric intake is not the worst thing. High levels of glucose entering the bloodstream cause an influx of insulin. And increased insulin makes you feel hungry more often. With a lot of confectionery, a person gets into a vicious circle from which it is very difficult to get out.
Ice cream
Ice cream is not so dangerous in itself, it contains milk protein and milk fat. But ice cream, like any sweets, provokes overeating. 100 grams of ice cream has as many calories as 200 grams of chicken breast. But after such a meal satiety covers 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can’t completely imagine living without sweets, you can eat a couple of pieces of dark chocolate a day. In another case, chocolate is a confectionery product with all the consequences that that entails.
Sauces and condiments
There should be no high-calorie food supplements in the kefir diet. Various sauces, ketchup, mayonnaise - all this provokes overeating and adds extra calories. The table shows the values of just one tablespoon of these products, and that’s a lot.
| name | Squirrels | Fat | Carbs | calories |
| Mayonnaise | 0. 5 | 13. 75 hrs | 0. 5 | 130 |
| Ketchup | 0. 4 | 0 | 6 | 25 |
| Cheese sauce | 0 | ten | 1. 3 | 100 |
Dairy Products
Sweet milk is prohibited. Yoghurts with a lot of sugar and artificial additives, various curds with raisins, glazed curds - not dairy products, but confectionery.
melted cheese
Processed cheese, especially with additives in the kefir diet, should not be eaten. Hard cheese and natural cottage cheese are suitable for everyone, but can only cause intestinal problems and slow down peristalsis. Therefore, it is better to use them with extreme caution.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products overload the pancreas quite heavily, in addition, have too many calories per 100 grams, it is difficult to count 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 appetite and stuffed with humectants. Swelling, stomach pain, increased pressure and a huge amount of extra calories. Such things should be given up, even if you don’t just eat kefir.
Oils and fats
Butter in the kefir diet is prohibited. It is also better to avoid vegetable oil. It is high in calories and loads the gallbladder. The fat in natural kefir is enough to absorb fat-soluble vitamins from vegetables and fruits.
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 that cleanse kefir, weight loss may stop as the internal organs will be busy neutralizing alcohol and its breakdown products such as aldehydes and acetic acid.
Products wholly or partly restricted
Carbonated drinks can increase acid reactions in the stomach and are best avoided. Products such as bread or kvass can also interfere with the proper diet. Otherwise, it all depends on which weight loss option you choose. A strict three-day diet rejects everything, the classic diet allows for a lot.
To be guaranteed to lose weight, it is better to eat only from the list of permitted ones. How many days - depends on the severity of the diet.
Dietary dishes made from kefir
On the basis of kefir you can prepare wholesome dishes that meet the canons of the diet, are healthy and at the same time can be used even for dinner.
Oatmeal Cookies
Such pastries will replace sweets, at the same time quenching hunger and saturating the body with useful fiber. To make cookies, you will need:
- Kefir 1% - 300 gr.
- Hercules flakes - 300 gr.
- Raisins - 100 gr.
- Oil for lubrication - 20 gr.
- Honey - 30 gr.
Pour the flakes with kefir and leave for 30-40 minutes. to soften. At this point, wash the washed raisins with boiling water. When the flakes become soft, add the remaining ingredients to them and stir. Cover the baking sheet with parchment or grease with butter. Make cookies about 1. 5 cm thick, place on a baking sheet and place in the oven for half an hour.
Dietary pancakes on kefir
Bread is made according to the same principle as usual, but wheat flour should be replaced with chopped oatmeal. Such pancakes are delicious and follow the rules of the kefir diet. The proportion of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken egg - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0, 5 tsp
All ingredients must be mixed and be allowed to stand for about 30 minutes to allow the flakes to soften and the baking powder to work. Bake the pancakes in a pan without using oil.
Diet pancake on kefir recipe
To prepare such pancakes, which you can eat just such, or you can add stuffing to them, 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
- The salt is on the tip of the knife.
First you need to mix the kefir with the soda and stir to start cooking. Then add all the liquid ingredients, mix, and then mix well, add the flour in small portions. If the dough is too liquid, the amount of flour should be increased. Leave for 20 minutes and you are ready to cook. Pancakes are best baked in a non-stick pan.
To make the dough softer, all the ingredients should be at room temperature. Kefir and eggs must be removed from the refrigerator in advance.
Who is not allowed to follow the kefir diet
Kefir diet has very few contraindications. The following should be avoided:
- For pregnant and lactating women. A lack of calories is unacceptable, and a lack of certain trace elements can be seriously detrimental to health.
- People who are allergic to cow's milk protein or are lactose intolerant. The body can suffer from such a diet.
- Those with gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A protein-rich diet overloads this organ.
Conclusion
The kefir diet is highly valued by many people for its variability. It is not difficult to choose a diet that will either help to quickly cleanse the body, or will gradually take shape, or will stretch a little - it depends on your goals.
Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of the food.
The most important thing to keep in mind is that the right way out of your diet is half the battle. It depends on whether you manage to keep the weight off and whether the pounds will come back quickly.