Kefir is part of the vast majority of diets. It is a satisfying and gastric drink that is able to compensate for nutritional deficiencies that can occur with strict dietary restrictions. Kefir diet is good, among other things, because it helps maintain a normal intestinal microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in digestion and assimilation of food.
In the mono and mixed diet, kefir everywhere takes a proud place 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 included, in addition to mineral water treatments, eating local products. Doctors of that time praised the indisputable health benefits of the drink, kefir was considered almost a panacea for all diseases. Of course, this is an exaggeration, but kefir really has many undeniable advantages.
A powerful probiotic
Due to its composition, kefir "friends" with the microflora of our body and helps it work. 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 bring all digestive organsKefir improves digestion of food, helps reduce excessive gas production in the digestive tract.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often prescribed for antibiotics.
Good for bones
Kefir contains a lot of calcium in a form that is 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 provides a person with everything they need to saturate their bones with minerals.
Relieves allergy symptoms
Allergic reactions often occur due to the fact that proteins are not digested enough in the intestines, which causes the body's immune response. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
Thanks to these properties, kefir alleviates the forms of allergies, followed by rashes or peeling of the skin.
Bitan! The above does not apply to cases of allergy to cow's milk proteins. Such persons are contraindicated to drink kefir.
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 is characterized by a balanced composition. One glass contains about 6 grams of protein, and 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 fat content. This combination of nutrients makes kefir a product that can be consumed in large quantities without harming the figure.
Popular diet options
The answer to the question of how to lose weight on kefir depends on how fast you need to lose weight, how many pounds and how strict restrictions a person plans. Among those who lose weight in this way, several diet options are the most popular. These are short-term diets designed for short periods, a maximum of one week.
A classic version of kefir diet
This method consists of daily use of 1. 5 liters of kefir, plus a small portion of other foods, weighing up to 100 grams, added daily. It can be cooked meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, the more important are the basic principles:
- All additional food cannot be salted.
- Apart from kefir, you can drink only plain or mineral water.
- 2-3 days before the start of the diet give up harmful foods.
In this case, the diet will help you lose 3-5 kg of extra pounds in a short time.
Kefir apple diet
Quite a rigid version of the diet, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, diet can lead to serious digestive disorders. The principle of such a diet is simple. You can use daily:
- 1, 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts, which are consumed during wakefulness at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to endure. If you follow it for 3-5 days, you will be able to lose 3-5 kg during that time.
A strict diet is not recommended for a long time, because the loss of trace elements from the body can begin.
Diet with kefir cucumbers
The option is suitable for those who need to lose a few pounds quickly. It is strongly recommended not to follow such a diet for more than three days. For a three-day unloaded marathon in one day, you need:
- 1, 5 liters of kefir,
- 1, 5 kilograms of fresh cucumbers.
The products are divided into 5 parts and are consumed at regular intervals. Very strict option, use is not recommended unless absolutely necessary.
Strict kefir diet
The most difficult option is a mono-diet on kefir. This is a very good way to lose weight significantly, but this option requires a fair amount of willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then smoothly leave the diet without eating high-calorie foods for a few more days. If you rush to food immediately after three days on one kefir, 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 it should be divided into 5-6 doses. Apart from kefir, it is allowed to drink only clean water. If you do not have experience with strict diets, it is better not to try to endure three days immediately. Try one day first, after a couple of weeks - two. And after a month you can try to endure three days of strict restrictions.
Bitan! Even if you have the strength to stay on such a diet longer, you should not do it. 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 7 days
Kefir diet for a week is not suitable for the fastest weight loss, but weight loss will be irreversible. Losing pounds will not stick to your body unless, of course, you complete your diet with fast food. For such a diet it is necessary to drink 1, 5 liters of fermented milk drink per day, with the addition of certain products:
- 1 day - baked or boiled potatoes in shell - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - cooked lean beef - 200 gr.
- Day 4 - lean baked fish - 200 gr.
- Day 5 - fresh apples or cabbage salad - up to 500 gr.
- Day 6 - only 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. On such a diet in 7 days you can get rid of a few extra pounds.
Advantages and disadvantages of diet
Like any diet based on one product, kefir has its advantages and disadvantages. The first ones, however, are bigger, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Benefits
The main advantage is the variety of options in which you can use kefir alone and in tandem with a wide range of products. Besides:
- Kefir diet gives great results that last a long time.
- The nutritious fermented milk drink is rich in protein, and it also contains milk fat which helps to absorb vitamins.
- Another advantage is the availability of this option. The allowed meal is cheap, available to every wallet, and is available in almost every store. In a week, the diet leaves little.
- You can drink a lot on kefir day, the diet is easy to keep.
shortcomings
The disadvantages of kefir diet are not too serious, but there are things you need to pay attention to:
- Kefir helps speed up metabolism, medications taken on a kefir diet may not have time to work as they should.
- With prolonged mono-diet, the body may feel a lack of certain elements, it is contraindicated to adhere to such a diet for a month. So, the question of how long you can sit on kefir is not empty.
- Kefir has a mild laxative effect, which should be taken into account by people with digestive problems.
- With increased stomach acidity, it is also worth choosing a kefir diet carefully.
How to get out of kefir diet
All efforts to maintain a diet can be in vain if you do not know how to get out of it the right way. This is especially important when choosing options with strict restrictions. Losing 7 kilograms, which will return in a few weeks, is not very happy.
First, the way out should be gradual. You can eat vegetables for the first few days, then add a little cereal, after a few days - add meat to the diet.
Secondly, there should be no alcohol for at least two more weeks. Alcoholic beverages affect the metabolism, and their use inadvertently causes 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 of the allowed products and use them with kefir. The main thing is to maintain reasonable limits in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Almost all vegetables are allowed, especially greens.
| Name | Squirrels | Fats | Carbohydrates | calories |
| cucumbers | 0. 8 | 0. 1 | 2. 5 | fourteen |
| Tomato | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onions | 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 |
Fruits
Fruits should be chosen not the sweetest, which has a lot of water and fiber. From them you can make a fruit salad, nutritious and delicious.
| Name | Squirrels | Fats | 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 |
| grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | March 10 | 48 |
Berries
Any berry is useful, except grapes.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Strawberry | 0. 8 | 0. 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0. 5 | 8. 3 | 46 |
| Black currant | one | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite a difficult food to digest, they are combined with a kefir diet, but you have to be careful.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Champignon | 4. 3 | one | one | 27 |
| oyster mushroom | 2. 5 | 0. 3 | 6. 8 | 38 |
Nuts and dried fruits
They contain a lot of calories and sugar, you should not get too carried away with such products.
| Name | Squirrels | Fats | 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 | 67 | ten | 704 |
| Cashew | 25 | 54 | thirteen | 643 |
Cereals and grains
These foods are very good for a mixed diet. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Buckwheat | June 12 | 3. 3 | 64 | 330 |
| Oatmeal | May 12 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| grits | March 10 | one | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited weight. This is the maximum of sweets that can be eaten once or twice if you adhere to a kefir diet.
spices
Some spices are very suitable for making cocktails for weight loss, which use kefir or drinking yogurt as a base. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in a small amount.
You can use natural fresh or dried herbs to spice up a vegetable salad, as well as improve the taste of meat or fish.
The use of other spices is best avoided because they:
- Irritate gastric mucosa.
- Stimulate appetite, causing a feeling of hunger.
Milk products
In addition to kefir itself, you can diversify your diet with natural yogurt or low-fat cottage cheese. But you should prefer kefir, because it differs from other products in its microbiological composition. Although fresh cheese products that are eaten for breakfast will allow you not to feel very hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use only the breasts, other parts are also suitable. But the bird must be skinless and cooked in a dietary way - steamed, or baked in an oven without oil, or simply cooked.
Eggs
Boiled bird eggs are a very good dietary product rich in protein. They help quench hunger and do not violate the principles of nutrition. If you don't like boiled eggs, you can make scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
Oily fish is not recommended. Despite the presence of beneficial Omega-3 acids, such foods can be difficult to digest, especially if a solid kefir diet is chosen.
It is worth giving preference to fillets of white varieties - semi, cod, perch or hake. Such fish will enrich the diet with protein without causing unnecessary stress to the body. For dinner or lunch, cooked 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 indigestion. For example, sweets will cause a jump in blood glucose and slow down metabolism. Excess salt will cause swelling and slow down the flushing 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 kefir diet. They have a negative impact on several fronts at once: salt, trans fats, spices. Their calorie content is also very high, while snacks have not the slightest benefit.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Popcorn | 7. 3 | May 13 | 62. 7 | 407 |
| Fried chips | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and pasta
Almost all products in this category are prohibited if you are on a kefir diet. There are several reasons for this:
- The caloric content of such products cannot be achieved quickly.
- The presence of gluten, which in many people causes adverse intestinal reactions and overloads the digestive system.
Bakery products
Everything related to flour can be said about bakery products. In addition, it is worth noting that baking usually has a lot of sugar and yeast - this is not combined with kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? This is a complete rejection of sweets. Their caloric content is not the worst thing. The huge amount of glucose that enters the bloodstream leads to an increase in insulin. And elevated insulin levels make you feel hungry more often. When a large number of confectionery products are used, 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 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 meal, satiety occurs in 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can’t imagine life without sweets at all, you can eat a few slices of dark chocolate a day. By the way, chocolate is a confectionery product, with all the consequences that result from it.
Sauces and spices
There should be no high-calorie dietary supplements on the 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 that is already a lot.
| Name | Squirrels | Fats | Carbohydrates | calories |
| Mayonnaise | 0. 5 | 13. 75 | 0. 5 | 130 |
| Ketchup | 0. 4 | 0 | 6 | 25 |
| Cheese sauce | 0 | ten | 1. 3 | 100 |
Milk products
Sweet milk is forbidden. Yogurts with a lot of sugar and artificial additives, various curds with raisins, glazed curds are not dairy products, but confectionery products.
melted cheese
Processed cheese, especially with kefir dietary supplements, cannot be eaten. Hard cheese and natural cottage cheese are good for everyone, except they can cause bowel problems and slow down peristalsis. That is why 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 too many calories per 100 grams of weight, it is difficult to calculate whether there is a permissible part.
Sausages
Any sausage product is not a natural product, but a mixture of industrial meat and fat, seasoned with salt and spices for appetite and filled with moisture-retaining agents. Swelling, abdominal pain, increased pressure and a huge amount of extra calories. You have to refuse such things, even if you eat not only kefir.
Oils and fats
Butter on 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 vegetables and fruits, the fat contained in natural kefir is enough.
Alcoholic beverages
Any alcohol is categorically incompatible with diet food. In addition to increasing appetite, the danger of alcohol is that such drinks put a heavy burden on the liver. Instead of intensive removal of toxins from the body, which cleans kefir, weight loss can stop, because the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.
Completely or partially restricted products
Carbonated drinks can increase stomach acidity and are best avoided. Products obtained during the fermentation process, such as bread or yeast, can also disrupt the proper flow of food. Otherwise, it all depends on which weight loss option is chosen. A strict diet for three days excludes everything, a classic diet allows a lot.
To guarantee weight loss, it is better to use foods only from the list of allowed. How many days - depends on the weight of the child.
Kefir diet dishes
On the basis of kefir, you can prepare full-fledged dishes that fit into the canons of nutrition, are healthy, and at the same time can be consumed even for dinner.
Oatmeal cookies
Such pastries will replace sweets, while satisfying hunger and saturating the body with useful fibers. To make cookies you will need:
- Kefir 1% - 300 gr.
- Hercules flakes - 300 gr.
- Raisins - 100 gr.
- Lubricating oil - 20 gr.
- Honey - 30 gr.
Pour kefir over the flakes and leave for 30-40 minutes to soften. Meanwhile, steam the washed raisins with boiling water. When the flakes soften, add the other ingredients and stir. Line a baking sheet with parchment or grease with butter. Form cookies about 1. 5 cm thick, place in a baking tray and place in the oven for half an hour.
Diet pancakes with kefir
Fritters are made on the same principle as ordinary ones, but wheat flour should be replaced with chopped oatmeal. Such pancakes are delicious and comply with the rules of kefir diet. The share 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 the ingredients need to be mixed and left to stand for about 30 minutes for the flakes to soften and the baking powder to start working. Bake pancakes in a pan without using oil.
Recipe for diet pancakes with kefir
To prepare these pancakes that you can eat just like that, or you can add a little filling 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 have to mix kefir with soda and stir so that it starts to boil. Then add all the liquid ingredients, mix, and then add the flour in small portions, mixing well. 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. It is best to fry pancakes in a pan with a non-stick layer.
To make the dough softer, all the ingredients should be at room temperature. Kefir and eggs should be removed from the refrigerator beforehand.
Who is contraindicated kefir diet
Kefir diet has very few contraindications. The following should be avoided:
- Pregnant and breastfeeding women. Calorie deficiency is unacceptable, and the lack of certain micronutrients can seriously impair health.
- People allergic to cow's milk protein or lactose intolerant. The body can suffer from such a diet.
- Those who suffer from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A diet rich in protein overloads this organ.
Conclusion
Kefir diet, due to its variability, is highly valued by many people. It is easy to choose a diet that will either help you cleanse your body quickly, or get in shape slowly, or get up a little - it depends on your goals.
Many people choose a kefir diet because of the beneficial properties of the product and the affordable price of the permitted food.
The main thing is not to forget that the real way out of the diet is half the battle. It depends on him whether it will be possible to keep the weight or the weight will return quickly.