Kefir is part of the vast majority of diets. It is a satisfying drink and the stomach can recover from nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps maintain a normal gut microbiome - beneficial bacteria that live in the digestive tract and are actively involved in digestion and assimilation. foods.
In single and mixed diets, kefir boasts everywhere as an easily digestible and nutritious food product.
Benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus include, in addition to mineral water treatments, eating local produce. Doctors of the time touted the drink's undeniable health benefits, and kefir was considered a panacea for almost every ailment. Of course, this is an exaggeration, but kefir actually has many undeniable advantages.
Powerful Probiotics
Due to its composition, kefir is "friends" with our body's microflora 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 the digestive organs into action. Kefir promotes the digestion of food, helping to reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive medications with lacto- and bifidobacteria, which are often prescribed to be taken with antibiotics.
Good for bones
Kefir contains a lot of 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 would not be absorbed. This combination provides a person with everything needed to saturate minerals.
Reduce allergy symptoms
Very often, allergic reactions occur due to the fact that the proteins are not sufficiently digested in the intestine, causing an immune response of the body. The use of kefir for allergies can help for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir balances the balance of inflammatory immune globulins in the blood.
Thanks to these properties, kefir alleviates allergic forms accompanied by rashes or peeling of the skin.
Important! The above does not apply to cases of allergy to cow's milk protein. It is contraindicated for such people to drink kefir.
Nutrient source
| Name | weight, g | protein, 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 6g of protein, fully absorbed will bring a feeling of fullness for a long time. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, depending on the fat content. The combination of these nutrients makes kefir a product that can be consumed in large quantities without harming the physique.
Popular dietary options
The answer to the question of how to lose weight with kefir depends on how quickly you need to lose weight, how many kilograms and how severe the restrictions are for the person. Among people who lose weight this way, several dietary options are the most popular. These are short-term diets designed for short periods of time, up to a week.
The classic version of the kefir . diet
This method involves the daily use of 1. 5 liters of kefir, plus a small portion of other food, weighing up to 100 grams, added each day. It can be boiled meat, fish or chicken, eggs or fresh vegetables. There are several options, more importantly the fundamentals:
- All food supplements cannot be salted.
- Apart from kefir, you can only drink filtered or mineral water.
- 2-3 days before starting 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 rather rigid version of the diet, suitable only for people with a healthy digestive tract. In case of problems with these organs, the diet can lead to severe indigestion. The principle of such nutrition is simple. Every day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The product is divided into 6 equal parts, to be consumed during regular waking hours.
Such a diet helps to purify the body of good toxins, but it is quite difficult to fight it. If you do it for 3-5 days, during this time you will be able to lose 3-5 kg.
A strict diet is not recommended for a long time, as it is possible to begin to lose trace elements in the body.
Diet cucumber kefir
The right choice for those who need to lose a few pounds quickly. It is really not recommended to adhere to such a diet for more than three days. To run a three-day no-load marathon in one day, you need:
- 1. 5 liters of kefir,
- 1. 5 kg of fresh cucumbers.
The product is divided into 5 portions and consumed at regular intervals. A very strict choice, it is not recommended to use it unless absolutely necessary.
Strict kefir diet
The most difficult option is the kefir mono-diet diet. This is a very good way to quickly lose significant weight, but this option requires a strong will and a completely healthy body. Such restriction can be observed for no more than three days, and then exiting the diet without eating high-calorie foods for a few more days. If immediately after three days on a kefir you pounce on food, all efforts will be in vain, the weight will return.
For such a diet, you need kefir of any fat content, in the amount of 1. 5-2 liters per day. Drink should be divided into 5-6 drinks. Apart from kefir, only clean water is allowed to drink. If you have not experienced a strict diet, it is better not to try to suffer immediately for three days. Try before a day, after a few weeks - two. And after a month, you can try to endure three days of strict restriction.
Important! Even if you have enough strength to maintain such a diet for longer, you should not do it. The observance of 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 not be changed. The lost weight will not be able to return to the body, unless of course you complete the diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of fermented milk drink per day, supplemented with several products:
- 1 day - baked or boiled potatoes with the skin on - 200 gr.
- Day 2 - skinless boiled chicken - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat grilled fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - only clean water.
- Day 7 - any unsweetened fruit - 500 gr.
In the early days, the intake of protein creates the body's reserves of energy, at the end of the diet, plant foods help improve motility and stimulate digestion. On such a diet for 7 days, you can lose a few extra pounds.
Pros and cons of the diet
Like any one-product-based diet, kefir has its advantages and disadvantages. However, the first one is superior, because kefir is a natural and very useful product, and great results can be achieved without a kefir diet.
Favorable
The main advantage is that there are many options in which you can use kefir both alone and in tandem with a wide range of products. Besides:
- The Kefir diet gives great results that last for a long time.
- Nutritional drink from fermented milk is rich in protein, in addition, it also contains milk fat, which helps absorb vitamins.
- Another advantage is the availability of this option. Permitted food rations are inexpensive, available to any wallet, and also available in most stores. In a week of a diet leave a little product.
- During the day of kefir, you can drink quite a lot, the diet is easy to stay the same.
defect
The downsides of the kefir diet aren't too serious, but there are things you need to watch out for:
- Kefir helps to speed up the metabolism, drugs followed by a kefir diet may not have time to work as they should.
- With prolonged single nutrition, the body may be deficient in certain elements; contraindications to such a diet for a month. So the question of how long you can sit kefir is not an idle one.
- Kefir has a mild laxative effect, which people with digestive problems should be aware of.
- With an increase in stomach acid, you should also be cautious when choosing a kefir diet.
How to get out of the kefir . diet
Any attempt to stay on a diet can be in vain if you don't know how to get rid of it correctly. This is especially important in the case of options with strict restrictions. Losing 7 kg, which will come back in a few weeks, is not all fun.
First, the exit should go gradually. The first few days you can eat vegetables, then add some grains, after a few days - add meat to the diet.
Vo-the second, for at least another two weeks, no alcohol. Alcohol affects metabolism and their use inadvertently causes you to overeat.
If you follow these rules, the weight loss diet will bring the maximum effect.
Allowed Product Table
Since the kefir diet allows you to diversify the menu, you can take any of the permitted products and use them with kefir. The main thing is to maintain reasonable limitations in everything. Tables show energy values per 100 grams of product.
Vegetables and greens
Almost all vegetables are allowed, especially green ones.
| Name | Squirrel | Fat | Carbohydrates | calories |
| Cucumber | 0, 8 | 0, 1 | 2. 5 | fourteen |
| Tomato | 0, 6 | 0, 2 | 4. 2 | 20 |
| Scallion | 1, 3 | 0, 0 | forty six | 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
Fruit should not choose the sweetest, which has a lot of water and fiber. From them you can make a fruit salad, nutritious and delicious.
| Name | Squirrel | 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 |
| Pomelo | 0. 7 | 02 | 6, 5 | 29 |
| Kiwi | twelfth | 0, 6 | 10. 3 | 48 |
Berry
Any berry is useful, with the exception of grapes.
| Name | Squirrel | Fat | Carbohydrates | calories |
| Strawberry | 0, 8 | 0, 4 | 7, 5 | 41 |
| Raspberry | 0, 8 | 0. 5 | 8, 3 | forty six |
| Black currant | one | 0, 4 | seventy three | 44 |
Mushroom
Mushrooms are quite a heavy food for digestion, the kefir diet is associated with them, but you have to be careful.
| Name | Squirrel | Fat | Carbohydrates | calories |
| champignon | 4. 3 | one | one | 27 |
| oyster mushrooms | 2. 5 | 0, 3 | 6, 8 | 38 |
Nuts and dried fruits
They contain a lot of calories and sugar, you should not be too carried away with such products.
| Name | Squirrel | Fat | Carbohydrates | calories |
| Dried apricots | 5. 2 | 0, 3 | 51 | 215 |
| Prunes | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | eighteen | 53 | thirteen | 609 |
| Hazelnut | sixteen | sixty seven | ten | 704 |
| Cashew | 25 | 54 | thirteen | 643 |
Cereals and cereals
These foods are great for a mixed diet. They facilitate digestion and create a feeling of fullness. Nutrients based on dry weight.
| Name | Squirrel | Fat | Carbohydrates | calories |
| buckwheat | 12, 6 | 3, 3 | sixty four | 330 |
| Oatmeal | 12. 5 | 6. 2 | sixty one | 352 |
| Rice | sixty seven | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3, 3 | 65 | 348 |
| semolina | 10. 3 | one | 73. 3 | 328 |
Chocolate
Some dark chocolate and very limited weight. This is the maximum amount of sweets that can be eaten once or twice if you maintain the kefir diet.
Spice
Certain spices are well suited for making slimming cocktails, using kefir or drinking yogurt as a basis. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in a small amount.
To mix vegetable salads, as well as improve the taste of meat or fish, you can use fresh or dried natural herbs.
It is best to avoid using other spices, as they:
- Irritation of gastric mucosa.
- Stimulates appetite, induces hunger.
Dairy products
In addition to kefir, you can diversify your diet with natural yogurt or low-fat cheese. But you should prefer kefir, because it differs from other products in the microbiological composition. Although fresh cheese products eaten for breakfast will keep you from feeling hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use the breasts alone, other parts must also be suitable. But the bird must be skinned and cooked according to the diet - steamed, or baked in the oven without oil, or just boiled.
Egg
Boiled bird eggs are a very good protein rich food. They help satisfy hunger and do not violate dietary guidelines. If you don't like boiling eggs, you can make scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
Fatty fish is not recommended. Despite the presence of beneficial Omega-3 acids, such foods can be difficult to digest, especially if you choose a rigid kefir diet.
Fillets of white varieties should be preferred - pollock, cod, perch or heke. Such fish will enrich the protein without putting unnecessary stress on the body. For dinner or lunch, boiled fish will fill the body for a long time.
If possible, eat protein-rich seafood - mussels or shrimp.
Table of prohibited products
Many foods are banned due to excess calories or because they cause digestive upset. For example, sweets cause blood glucose levels to spike and slow metabolism. Excess salt will cause swelling and slow the flushing of toxins. Alcohol - causes severe dehydration in large quantities, and small amounts 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 effect on many things at once: salt, trans fats, spices. Their calorie content is also very high, while snacks do not offer the slightest benefit.
| Name | Squirrel | Fat | Carbohydrates | calories |
| Popcorn | seventy three | 13. 5 | 62. 7 | 407 |
| French fries | 6, 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and pasta
Almost all products from this category are prohibited if you are on a kefir diet. This has a few causes:
- The calorie content of such products, it is not possible to achieve a quick result.
- The presence of gluten, in many people causes a negative reaction in the intestines and overloads the digestive system.
Cake products
All that has to do with flour can refer to bakery products. In addition, it should be borne in mind that, as a rule, there is a lot of sugar and yeast in baking - this is not combined with the kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? Here's how to completely refuse sweets. Their calorie content isn't the worst. A large amount of glucose enters the blood leading to an increase in insulin. And elevated insulin levels make you feel hungry more often. When using a large number of confectionery products, a person will fall into a vicious circle, from which it is very difficult to get out.
Cream
In essence, ice cream is not too dangerous in terms of ingredients, it contains milk proteins and milk fats. But ice cream, like any sweet, causes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, the feeling of fullness will last for 2-3 hours, and after eating ice cream, you want to eat after 20 minutes.
Chocolate
If you can't imagine life without sweets, you can eat a few slices of dark chocolate every day. Otherwise, chocolate is a confectionery product, with all the consequences afterwards.
Sauces and condiments
There should not be any high-calorie food supplements in the kefir diet. Various sauces, ketchup, mayonnaise - all this leads to overeating and adds calories. The table shows the \u200b\u200 values just one tablespoon of these products and the number is already a lot.
| Name | Squirrel | Fat | Carbohydrates | calories |
| mayonaise | 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. Yogurts are high in sugar and artificial additives, many curds with raisins, glazed curds are not dairy products but confectionery.
processed cheese
Processed cheese cannot be eaten, especially with additives in the kefir diet. Hard and natural cheeses are good for everyone, except they can cause intestinal problems and slow bowel movements. Therefore, it is better 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, in addition, they have so many calories per 100 grams of weight, it is difficult to calculate whether there is an allowable portion.
Sausage
Any sausage product is not a natural product but is a mixture of meat and industrial fat, seasoned with salt and seasoning to taste and stuffed with a moisturizing agent. Swelling, stomach pain, increased 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 in the kefir diet is prohibited. It is best to avoid vegetable oils. That's a lot of calories and loads up the gallbladder. For the assimilation of fat-soluble vitamins from vegetables and fruits, the fat contained in natural kefir is sufficient.
Acoholic drink
Any type of alcohol is not compatible with diet foods. In addition to increasing appetite, the danger of alcohol is that such drinks will overload the liver. Instead of forcefully removing toxins from the body to clear kefir, weight loss can stop, as the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.
Products are fully or partially restricted
Carbonated drinks can increase the acid response in the stomach and are best avoided. Products obtained during fermentation, such as bread or kvass, can also disrupt the exact process of the diet. Otherwise, it all depends on the type of weight loss chosen. The strict three-day diet excludes everything, the classic diet allows a lot.
To ensure weight loss, it is better to only use foods on the allowed list. How many days - depends on the severity of the diet.
Diet dishes from kefir
On the basis of kefir, you can prepare full-fledged dishes that are consistent with the rules of the diet, healthy, and at the same time they can be consumed even for dinner.
Barley crackers
Such pastries will replace sweets, both satisfying 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.
- Lubricating oil - 20 gr.
- Honey - 30 gr.
Cover the flakes with kefir and leave for 30-40 minutes to soften. At this point, steam the washed raisins with boiling water. When the cake pieces become soft, add the remaining ingredients to them and mix. Line a baking sheet with parchment or grease with butter. Shape cookies, about 1. 5 cm thick, place on a baking sheet and place in the oven for half an hour.
Diet pancakes on kefir
Fried foods are made on the same principle as regular dishes, but the flour should be replaced with shredded oatmeal. Such pancakes are delicious and adhere to the rules of the kefir diet. The proportions of the products are as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken eggs - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All ingredients must be mixed well and remember to let it rest for about 30 minutes for the sponges to soften and the baking powder to start working. Bake the pancakes in a pan without oil.
Recipe for diet pancakes on kefir
To make this delicious pancake, or you can add filling, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tbsp.
- Chicken eggs - 2 pcs.
- Soda - 0. 5 teaspoons
- There is salt on the tip of the knife.
First, you need to mix the kefir with soda and stir so that it starts to boil. Then add all the liquid ingredients, mix well and then add the flour in small portions, stirring well. If the dough is too loose, the amount of flour should be increased. Leave on for 20 minutes and you're ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all ingredients should be at room temperature. Kefir and eggs should be removed from the refrigerator first.
Who is contraindicated on the kefir diet
The kefir diet has very few contraindications. To avoid:
- Pregnant and lactating women. A calorie deficit is unacceptable, and a lack of certain micronutrients can seriously impair health.
- People allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
- People with gastritis, peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A high-protein diet will overload this organ.
Inference
Due to its diversity, the kefir diet is of great interest to many people. It's easy to choose a diet that will give you a quick detox, or slowly get in shape, or pull yourself up a bit - it all depends on your goals.
Many people choose the kefir diet because the beneficial properties of the product and the affordable price of the food allow.
The main thing is not to forget that how to get rid of the right diet is half the battle. It depends on him whether he can keep the weight or not, or the kilos will quickly return.