Kefir is part of the vast majority of diets. It is a satisfying and gastric drink that is able to restore nutritional deficiencies that can occur with severe dietary restrictions. Kefir diet is good, among other things, because it helps maintain the normal intestinal microbiome - beneficial bacteria that reside in the gastrointestinal tract and are actively involved in digestion and assimilation of food.
In mono and mixed diets, kefir occupies a proud place 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 included, in addition to mineral water treatment, eating local products. Doctors of that time advertised the undeniable health benefits of drinks, kefir was considered a cure for almost all diseases. Sure, this is an exaggeration, but kefir really has many undeniable advantages.
Powerful probiotic
Due to its composition, kefir is "friends" with our body 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 regulate all the digestive organs. Kefir promotes digestion, helps reduce the formation of excess gas in the digestive tract.
Kefir can easily replace expensive medicines with lacto- and bifidobacteria, which are often recommended to be taken along with antibiotics.
Good for bones
Kefir contains a lot of calcium in a form suitable for the body. One glass of beverage 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 needed to saturate bones with minerals.
Relieves allergy symptoms
Very often, allergic reactions occur due to the fact that proteins are not sufficiently digested in the intestine, which trigger the body's immune response. Using 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 thanks to these properties that kefir alleviates the forms of allergies, accompanied by redness 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.
Source of nutrients
| Name | weight, g | protein, g | yndyrna, g | carbohydrates, g | kcal |
| Kefir 2. 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir is characterized by a balanced composition. A 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 the product that can be consumed in large quantities, while not harming the figure.
Popular diet options
The answer to the question of how to lose weight in kefir depends on how fast you need to lose weight, how many kilograms and how severe the restrictions are planned by the person. Among those who lose weight this way, some diet options are the most popular. These are short-term diets designed for short periods, a maximum of 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 up to 100 grams, is added daily. 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 complementary foods cannot be salted.
- In addition to kefir, you can drink only plain 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.
Apple kefir diet
A fairly rigid version of the diet plan, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, diet can lead to serious indigestion. The principle of such a food 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, consumed during waking at regular intervals.
Such a diet cleanses the body well of toxins, but it is quite difficult to cope with it. If you follow 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 the loss of trace elements from the body can begin.
Diet with kefir cucumber
The option is suitable for those who need to lose a few pounds fast. It is not strongly recommended to adhere to 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 very good way to lose considerable weight quickly, but this option requires a sufficient amount of willpower and a completely healthy body. Such a restriction can be noticed no more than three days, and then get out of the diet without problems without eating high-calorie foods for a few more days. If immediately after three days in a kefir you throw in the food, all efforts will be in vain, the weight will return.
For such a diet, you need kefir with any fat content, in the amount of 1, 5-2 liters per day. Drink should be divided into 5-6 doses. Apart from kefir, only pure water is allowed to be drunk. If you do not have experience with strict diets, it is better not to try to cope immediately for three days. Try a day first, then a couple of weeks - two. And after a month, you can try to face three days of strict restrictions.
Important! Even if you have the strength to stay longer on such a diet, you should not do it. Compliance with a strict kefir diet for more than three days contributes to the flow 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 not climb back into the body unless, of course, you supplement 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 in it:
- 1 day - baked or boiled potatoes on the skin - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - lean boiled beef - 200 gr.
- Day 4 - low-fat baked fish - 200 gr.
- Day 5 - fresh apples or cabbage sauce - up to 500 gr.
- Day 6 - only clean water.
- Day 7 - any fruit without sugar - 500 gr.
In the early 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 for 7 days, you can get rid of a few extra pounds.
The pros and cons of diet
Like any product based diet, kefir has its advantages and disadvantages. The first, however, weighs more, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
strengths
The main advantage is the variety of options in which you can use kefir both alone and together with a wide variety of products. Except this:
- The kefir diet gives excellent results that last a long time.
- The nutritional drink of fermented milk is rich in protein and also contains milk fat, which helps in the absorption of vitamins.
- Another advantage is the availability of this option. The permitted food ration is free, available for every portfolio and is also available in almost every store. For a week of a diet of products leaves a little.
- On the day of kefir, you can drink a lot, the diet is easy to maintain.
disadvantages
The disadvantages of the kefir diet are not very serious, but there are some things to pay attention to:
- Kefir helps speed up metabolism, medicines taken on a kefir diet may not have time to function properly.
- With prolonged mono-nutrition, the body may suffer from 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 in kefir is not in vain.
- Kefir has a mild laxative effect, people with digestive problems should keep this in mind.
- With increasing stomach acidity, it is also worth choosing a kefir diet carefully.
How to get out of the kefir diet
All attempts to maintain a diet can be in vain if you do not know how to get out of it properly. This is especially important when choosing options with strict restrictions. Losing weight by 7 pounds, which will come back in a few weeks, is not entirely joyful.
First, the output must go gradually. The first two days you can eat vegetables, then add some cereals, after a few days - add meat to the diet.
Vo - second, at least two more weeks, there should be no alcohol. Alcoholic beverages hit the metabolism and their involuntary use makes you overeat.
If you follow these rules, a diet for weight loss 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 restrictions on everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Virtually all vegetables are allowed, especially green ones.
| Name | squirrels | fats | Carbohydrates | calories |
| cucumbers | 0. 8 | 0. 1 | 2. 5 | fourteen |
| TOMATO | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onion | 1. 3 | 0. 0 | 4. 6 | nineteen |
| Carrots | 1. 3 | 0. 1 | 6. 9 | 32 |
| wrong conceptions | 1. 8 | 0. 1 | 6. 8 | 27 |
| Salad | A | 0 | A | thirteen |
| Boiled potatoes | 2 | 0 | 17 | 82 |
Fruits
Fruits should be chosen not the sweetest, in which there is plenty 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 | 10. 3 | 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 | A | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite heavy food for digestion, kefir diet is combined with them, but you have to be careful.
| Name | squirrels | fats | Carbohydrates | calories |
| Champignon | 4. 3 | A | A | 27 |
| oyster mushrooms | 2. 5 | 0. 3 | 6. 8 | 38 |
Dried nuts and fruits
They contain a lot of calories and sugar, you should not be too attracted to such products.
| Name | squirrels | fats | Carbohydrates | calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Dried plums | 2. 3 | 0. 7 | 57. 5 | 231 |
| almond | eighteen | 53 | thirteen | 609 |
| nut | sixteen | 67 | ten | 704 |
| cashew | 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.
| Name | squirrels | fats | 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 |
| millet | 11. 5 | 3. 3 | 65 | 348 |
| oatmeal | 10. 3 | A | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited in weight. This is the maximum of sweets that can be eaten once or twice if you follow a kefir diet.
seasoning
Some spices are very suitable for making slimming cocktails, 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.
To dress up a vegetable salad, as well as improve the taste of meat or fish, you can use fresh or dried natural herbs.
The use of other spices is best avoided, as they:
- Irritates the gastric mucosa.
- Stimulate 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 cottage cheese products eaten for breakfast will allow you not to feel too hungry until lunch.
bird
Good for chicken and turkey. It is not necessary to use exclusively the chest, other parts are also suitable. But the bird should be skinless and diet-cooked - steamed, or baked in an oil-free oven, or simply boiled.
egg
Boiled poultry eggs are a very good dietary product rich in protein. They help to satisfy hunger and do not violate dietary principles. If you do not 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 a food can be difficult to digest, especially if a solid kefir diet is chosen.
It is preferable to prefer the fillet of white varieties - polloku, cod, peak perch or cod. Such fish will enrich the diet with protein 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 protein-rich seafood - mussels or shrimp.
Table of prohibited products
Many foods are banned either because of excess calories or because they provoke digestive disorders. For example, sweets will cause an increase in blood glucose and slow down metabolism. Excess salt will cause swelling and slow down the drainage 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 once: salt, trans fats, spices. Their caloric content is also very high, while appetizers do not bring even the slightest benefit.
| Name | squirrels | fats | 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 from this category are prohibited if you are on a kefir diet. There are several reasons for this:
- The caloric content of such products, a quick result can not be achieved.
- The presence of gluten, which in many people causes adverse intestinal reactions and overloads the digestive system.
Oven products
Everything related to flour can be said about bread products. Moreover, it is worth noting that, as a rule, there is a lot of sugar and yeast in baking - 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 caloric content is not the worst thing. A large amount of glucose that enters the bloodstream leads 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 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 protein and milk fat. But ice cream, like any dessert, provokes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety appears for 2-3 hours, and after the ice cream you want to eat after 20 minutes.
Chocolate
If you can not imagine life at all without sweets, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a dessert product, with all the consequences.
Sauces and spices
There should be no high-calorie dietary supplement in a 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 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 |
Dairy products
Sweet milk is forbidden. Yogurt with a lot of sugar and artificial additives, various cottage cheese with raisins, cottage cheese with icing are not dairy products, but cakes.
processed cheese
Processed cheese, especially with additives in a kefir diet, can not be eaten. Hard cheese and natural cottage cheese are good for everyone, except they can cause intestinal problems and slow down peristalsis. 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 a lot of calories per 100 grams of weight, it is difficult to calculate whether there is a permissible portion.
Sausage
Every sausage product is not a natural product, but a mixture of meat and industrial fats, seasoned with salt and spices for appetite and filled with moisturizing agents. Swelling, stomach pain, increased pressure and a large amount of extra calories. You should refuse such things, even if you eat not only kefir.
Oils and fats
Butter in a kefir diet is forbidden. Vegetable oils are also best avoided. This is 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 sufficient.
Alcoholic drink
Any alcohol is not categorically compatible 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 cleanses kefir, weight loss can be stopped, as the internal organs will be busy neutralizing alcohol and its decay products, such as aldehydes and acetic acid.
Products limited in whole or in part
Carbonated drinks can increase acidic reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also disrupt the proper flow of the diet. Otherwise, it all depends on the type of weight loss option that is chosen. A strict diet for three days excludes everything, the 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 severity of the diet.
Dietary dishes from kefir
On the basis of kefir, you can prepare whole dishes that fit into the canons of the diet, are healthy and at the same time can be consumed for dinner.
Oatmeal cookies
Such pastes will replace sweets, while satisfying hunger and satiating the body with beneficial fiber. To make cookies you will need:
- Kefir 1% - 300 gr.
- Thekon Hercules - 300 gr.
- Raisins - 100 gr.
- Lubricating oil - 20 gr.
- honey - 30 gr.
Add the kefir flakes and leave for 30-40 minutes to soften. At this time, the grapes washed in steam, with boiling water. When the flakes soften, add the rest of the ingredients and mix. Coat a baking sheet with parchment or grease with butter. Form biscuits about 1. 5 cm thick, place in a pan and place in the oven for half an hour.
Dietary pancakes in kefir
The frying is done according to the same principle as the usual ones, but the wheat flour should be replaced with chopped oats. Such pancakes are delicious and comply with the rules of the kefir diet. The percentage of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken eggs - 2 pieces.
- Honey - 1 tablespoon.
- Baking powder for dough - 0, 5 tbsp
All the ingredients should be mixed and make sure to let stand for about 30 minutes so that the flakes soften and the baking powder starts to act. Bake the pancakes in a pan without using oil.
Recipe for dietary pancakes in 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 tablespoons.
- Chicken eggs - 2 pieces.
- Soda - 0, 5 tablespoons
- The salt is on the tip of a knife.
First you need to mix the kefir with the soda and mix it 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 runny, the amount of flour should increase. 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 should be at room temperature. Kefir and eggs should be removed from the refrigerator in advance.
Who is contraindicated kefir diet
The kefir diet has very few contraindications. Should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable and a lack of some micronutrients can seriously damage health.
- Persons allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
- Those suffering from gastritis or peptic ulcer. Especially if the disease is associated with high acidity.
- People with kidney disease. A diet rich in protein overloads this organ.
Conclusion
The 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 take shape slowly, or pull back a little - it all 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 allowed.
The main thing is to remember that the right way to get out of the diet is half the battle. It depends on him whether it will be possible to maintain the weight, or the pounds will return quickly.