Kefir is part of the vast majority of diets. It is a satisfying and stomachic drink that can fill the 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 live in the gastrointestinal tract and are actively involved in the digestion and assimilation of food.
In mono and mixed diets, kefir is proudly ubiquitous as an easy-to-digest 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 eating local products in addition to treatment with mineral waters. 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 many undeniable advantages.
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 easily puts all digestive organs in order. Kefir supports the digestion of food and helps to reduce excessive gas formation in the digestive system.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often recommended to be taken with antibiotics.
good for bones
Kefir contains a large amount 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 is not absorbed. This combination provides a person with everything necessary to saturate the bones with minerals.
Relieves allergy symptoms
Very often, due to the insufficient digestion of proteins in the intestines, allergic reactions occur that cause the body's immune response. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir stabilizes the balance of inflammatory immunoglobulins in the blood.
Thanks to these properties, kefir relieves forms of allergies, accompanied by redness or peeling of the skin.
Important! The above does not apply to cases of allergies to cow's milk protein. It is contraindicated for such people to drink kefir.
Food
| Name | weight, g | proteins, g | oils, g | carbohydrates, g | calorie |
| Kefir 2. 5% | one hundred | 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. The same amount of carbohydrates - 10 grams, from 1 to 7 grams of fat, depending on the fat content. This combination of nutrients makes kefir a 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 with kefir depends on how quickly you need to lose weight, how many kilograms and how severe restrictions the person plans. It is several diet options that are most popular among those who lose weight in this way. These are short-term diets designed for short periods of time, up to a week.
The classic version of the kefir diet
This method consists in the daily use of 1. 5 liters of kefir, to which a small portion of other foods up to 100 grams is added daily. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, more importantly the basic principles:
- Not all additional foods can be salted.
- In addition to kefir, you can drink only plain or mineral water.
- Give up harmful foods 2-3 days before starting 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 rather strict version of the diet diet is suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, the diet can lead to severe indigestion. The principle of this type of nutrition is simple. On a daily basis you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts and consumed at regular intervals while awake.
Such a diet well cleanses the body of toxins, but it is quite difficult to withstand it. If you follow 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
This option is suitable for those who need to quickly lose a few kilograms. It is strongly not recommended to adhere to such a diet for more than three days. For a one-day three-day dump marathon, you need:
- 1. 5 liters of kefir,
- 1. 5 kilos of fresh cucumbers.
The products are divided into 5 parts and consumed at regular intervals. A very strict option, not recommended for use unless absolutely necessary.
Strict kefir diet
The most difficult option is the kefir mono diet. This is a very good way to lose significant weight, but this option requires a fair amount of willpower and a completely healthy body. Such a restriction can be observed for a maximum of three days, and then a few more days without eating high-calorie foods can be exited without problems from the diet. If after three days on kefir you immediately jump to food, then all efforts will be in vain, the weight will return.
For such a diet, kefir of any fat content is required in the amount of 1. 5-2 liters per day. The drink should be divided into 5-6 doses. Apart from kefir, only clean water can be drunk. If you do not have experience with strict diets, it is better not to try to withstand three days immediately. Try the first day after a few weeks - two. And after a month, you can try to withstand the strict three-day restrictions.
Important! Even if you have the strength to stay longer on such a diet, you should not do it. Adhering 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
A one-week kefir diet is not suitable for the fastest weight loss, but weight loss will be irreversible. Unless, of course, you supplement the diet with fast food, the lost weight will not stick back into the body. 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 their skins - 200 gr.
- Day 2 - skinless boiled chicken - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat cooked fish - 200 gr.
- Day 5 - fresh apple or coleslaw - up to 500 g.
- Day 6 - only clean water.
- Day 7 - unsweetened fruits - 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 for 7 days, you can get rid of a few extra pounds.
Pros and cons of the diet
Like any single-product diet, kefir has its advantages and disadvantages. But the first one outweighs, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Advantages
Its main advantage is the variety of options with which you can use kefir both alone and in combination with a wide variety of products. Moreover:
- Kefir diet gives excellent long-lasting results.
- The nutritious fermented milk drink is rich in protein and also contains milk fat, which helps absorb vitamins.
- Another advantage is the availability of this option. The allowed rate of food is inexpensive, available in every wallet, and available in almost every store. Leaves a little for a week's diet products.
- On the day of kefir you can drink quite a lot, it is easy to maintain a diet.
Disadvantages
The cons of the kefir diet are not very serious, but there are things to watch out for:
- Kefir helps to accelerate metabolism, drugs taken in the kefir diet may not have time to act as they should.
- With prolonged mono-feeding, the body may experience a deficiency of certain 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 in vain.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With increased acidity in the stomach, it is worth choosing a careful kefir diet.
how to get off kefir diet
All efforts to maintain a diet can be in vain if you do not know how to get off the diet. This is especially important when choosing options with strict restrictions. Losing 7 pounds, which will be back in a few weeks, is not entirely joyful.
First, the output should go gradually. The first few days you can eat vegetables, then after a few days add some grains - add meat to the diet.
Vo-second, no alcohol for at least another two weeks. Alcoholic beverages impair metabolism and involuntary use causes you to overeat.
If you follow these rules, a diet for weight loss will bring maximum results.
Allowed products table
Since the kefir diet allows you to diversify the menu, you can buy any of the allowed products and use them with kefir. The main thing is to maintain reasonable restrictions in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Almost all vegetables are allowed, especially green ones.
| Name | squirrels | oils | carbohydrates | calorie |
| cucumbers | 0. 8 | 0. 1 | 2. 5 | fourteen |
| Tomatoes | 0. 6 | 0. 2 | 4. 2 | 20 |
| scallion | 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 | frontend |
| boiled potatoes | 2nd | 0 | 17 | 82 |
Fruits
Fruits should be chosen not the sweetest, in which there is a lot of water and fiber. From them you can make a nutritious and delicious fruit salad.
| Name | squirrels | oils | carbohydrates | calorie |
| 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 | 12 | 0. 6 | 10. 3 | 48 |
strawberry
All fruits, except grapes, are useful.
| Name | squirrels | oils | carbohydrates | calorie |
| 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 heavy food for digestion, the kefir diet is combined with them, but you should be careful.
| Name | squirrels | oils | carbohydrates | calorie |
| oil | 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 caught up in such products.
| Name | squirrels | oils | carbohydrates | calorie |
| Dried apricots | 5. 2 | 0, 3 | 51 | 215 |
| dried plum | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | eighteen | 53 | frontend | 609 |
| Hazelnut | sixteen | 67 | front | 704 |
| Cashew | 25 | 54 | frontend | 643 |
Cereals and cereals
These foods are very good for mixed diets. It facilitates digestion and gives a feeling of satiety. Nutrients are based on dry weight.
| Name | squirrels | oils | carbohydrates | calorie |
| buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Rolled oats | 12. 5 | 6. 2 | 61 | 352 |
| rice white | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | one | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited in weight. This is the maximum dessert that can be eaten once or twice if you follow a kefir diet.
condiments
Some spices are well suited for making slimming cocktails that use kefir or drinkable yogurt as a base. You can add a small amount of cinnamon, dry ginger powder and paprika to such cocktails.
To prepare a vegetable salad and improve the taste of meat or fish, you can use natural fresh or dried herbs.
The use of other spices is best avoided because:
- It irritates the gastric mucosa.
- Stimulate the appetite by causing a feeling of hunger.
Dairy products
In addition to kefir, you can diversify your diet with natural yogurt or low-fat cottage cheese. However, you should prefer kefir because its microbiological composition is different from other products. Although cottage cheese products eaten for breakfast will keep you from feeling very hungry until lunchtime.
Bird
Good for chicken and turkey. It is not necessary to use only the nozzle, other parts are also suitable. But the bird should be skinless and cooked dietary - steamed or baked in the oven without oil, or just boiled.
Eggs
Boiled bird eggs are a very good dietary product rich in protein. They help to satisfy hunger and do not violate the principles of diet. If you do not like hard-boiled eggs, you can make an omelet in a dry frying 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 when choosing a strict kefir diet.
It is worth giving preference to fillets of white varieties - pollock, cod, pike perch or hake. Such fish will enrich the diet with protein, without causing unnecessary stress on the body. Boiled fish for dinner or lunch will saturate the body for a long time.
If possible, it is worth eating protein-rich seafood - mussels or shrimp.
Prohibited products table
Many foods are banned because they cause excess calories or digestive disorders. For example, sweets will cause a spike in blood sugar and slow down the metabolism. Excess salt causes swelling and slows the leaching of toxins. Alcohol - in large quantities causes severe dehydration, and small ones increase appetite and irritate the stomach.
snacks
One of the most harmful products, especially when it comes to strict restrictions such as the kefir diet. It has negative effects on several fronts at once: salt, trans fats, spices. Its calorie content is also quite high, while snacks do not provide the slightest benefit.
| Name | squirrels | oils | carbohydrates | calorie |
| Popcorn | 7. 3 | 13, 5 | 62. 7 | 407 |
| fried chips | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and pasta
If you are on a kefir diet, then almost all products in this category are prohibited. There are several reasons for this:
- The calorie content of such products, a quick result cannot be achieved.
- The presence of gluten, which in many people causes adverse intestinal reactions and overloads the digestive system.
Bakery products
Everything about flour can be said about bakery products. In addition, it is worth noting that, as a rule, there is a lot of sugar and yeast in the cooking process - this is not combined with the kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? This is a complete rejection of sweets. The calorie content isn't the worst thing. A large amount of glucose entering the bloodstream leads to insulin fluctuations. And high insulin levels make you hungrier more often. When using a large number of confectionery products, a person gets into a vicious circle from which it is very difficult to get out.
Ice cream
Ice cream in itself is not so dangerous in composition, it contains milk protein 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. However, after such a meal, you feel full for 2-3 hours, and after freezing, you want to eat 20 minutes later.
Chocolate
If you can't imagine a life without sweets, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product with all its consequences.
Sauces and condiments
High-calorie food supplements should not be in the kefir diet. Various sauces, ketchup, mayonnaise - all this leads to overeating and adds extra calories. The table shows the values of only one tablespoon of these products, and this is already too much.
| Name | squirrels | oils | carbohydrates | calorie |
| mayonnaise | 0. 5 | 13. 75 | 0. 5 | 130 |
| Ketchup | 0. 4 | 0 | 6 | 25 |
| cheese sauce | 0 | front | 1. 3 | one hundred |
Dairy products
Sweet milk is prohibited. Yogurts with lots of sugar and artificial additives, various curds with raisins, glazed curds are not dairy products, but candies.
processed cheese
Especially in the kefir diet, processed cheeses with additives are inedible. Hard cheese and natural cottage cheese are good for everyone, except they cause problems with the intestines and slow down peristalsis. So 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 quite overload the pancreas, in addition, they have so many calories per 100 grams of weight that it is difficult to calculate whether there is an allowable portion.
sausages
Any sausage product is not a natural product, but a mixture of industrial meats and fats flavored with salt and spices for appetite and infused with moisture-retaining agents. Swelling, stomach pain, increased pressure and lots of extra calories. Even if you do not eat kefir alone, you should refuse such things.
Oils and fats
In the kefir diet, butter is prohibited. Vegetable oils are also best avoided. That's a lot of calories and a burden on the gallbladder. For the assimilation of fat-soluble vitamins from vegetables and fruits, 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. Rather than intensively flushing out the toxins that cleanse kefir, weight loss may stall as the internal organs will be busy neutralizing alcohol and its degradation products such as aldehydes and acetic acid.
Fully or partially restricted products
Fizzy drinks can increase acid reactions in the stomach and it is recommended to avoid it. Products obtained during the fermentation process, such as bread or kvass, can also disrupt the correct course of the diet. Otherwise, it all depends on what kind of weight loss option is chosen. A strict three-day diet excludes everything, the classic diet provides a lot.
To guarantee weight loss, it is better to use only foods from the allowed list. How many days - depends on the severity of the diet.
Dietary dishes from kefir
On the basis of kefir, you can prepare full-fledged dishes that comply with dietary canons, are healthy and at the same time can be consumed even for dinner.
Oatmeal Biscuits
Such pastries will replace sweets, while 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.
Pour the flakes with kefir and leave for 30-40 minutes to soften. In the meantime, steam the washed raisins with boiling water. When the meatballs are soft, add the other ingredients and mix. Cover a baking sheet with parchment or grease it with butter. Form cookies about 1. 5 cm thick, put on a baking sheet and put in the oven for half an hour.
Dietary pancakes on kefir
Fritters 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 ratio of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken eggs - 2 pcs.
- honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All the ingredients must be mixed and be sure to set aside for about 30 minutes for the flakes to soften and the baking soda to start working. Cook the pancakes in a pan without using oil.
Recipe for diet pancakes on kefir
To prepare the pancakes, which you can eat like this or add some 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 tsp
- There is salt on the tip of the knife.
First you need to mix kefir with soda and stir so that it begins 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, the amount of flour should be increased. Let it sit for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
In order for the dough to be softer, all ingredients must be at room temperature. Kefir and eggs must be removed from the refrigerator in advance.
Who is contraindicated kefir diet
Kefir diet has few contraindications. The following should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable, and a lack of certain micronutrients can seriously impair health.
- People who are allergic to cow's milk protein or who are 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 diet rich in protein puts an excessive strain on this organ.
Solution
Kefir diet is highly appreciated by many people because of its variability. It is easy to choose a diet that will help you quickly cleanse the body, gradually get in shape or lift yourself up a little - it depends on your goals.
Many people choose kefir diet because of the beneficial properties of the product and the affordable price of allowed foods.
The main thing is not to forget that the right way out of a diet is half the battle. It depends on whether it will be possible to maintain the weight or whether the kilograms will quickly return.