Kefir is part of the vast majority of diets. It is a satisfying and gastric drink that is capable of restoring nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps maintain the normal intestinal microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in digestion and assimilation of food.
In mono- and mixed diets, kefir is a place of honor everywhere as an easily digestible and nutritious food product.
The 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 treatment with mineral water, eating local produce. Doctors at the time proclaimed 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 benefits.
Powerful probiotic
Due to its composition, kefir is "friends" with the microflora of our body and helps it to function. With the help of kefir, it is easy to restore the disturbed balance between beneficial microorganisms. After taking antibiotics, poisoning, viral diseases - drinking this drink will easily bring all the digestive organs in order. Kefir promotes the digestion of food, helps reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often prescribed to be taken along with antibiotics.
Good for bones
Kefir contains a lot of calcium in a form that is suitable for the body. A glass of drink contains 30% of the daily dose of this item. In addition, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination gives a person everything he needs to saturate his bones with minerals.
Relieves allergy symptoms
Very often allergic reactions 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.
- Useful bacteria promote deeper protein degradation.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir relieves forms of allergies, 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.
Nutrition source
| Name | weight, g | proteins, g | fats, 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 it 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 the fat content. This combination of nutrients makes kefir the product that can be ingested in large quantities while not 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 kilos and how severe the restrictions are planned by the person. Among those who lose weight this way, several diet options are 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 to this every day. It can be cooked meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, more important are the basic principles:
- All additional food cannot be salted.
- In addition to kefir, you can only drink plain water or mineral water.
- 2-3 days before the start of 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 fairly rigid version of the diet, only suitable for people with a healthy gastrointestinal tract. With problems with these organs, diet can lead to severe indigestion. The principle of such nutrition is simple. Per day you can use:
- 1, 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts, which are consumed under alertness at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to resist 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 can begin.
Kefir cucumber diet
The option is suitable for those who have a need to quickly lose a few kilos. It is strongly recommended not to adhere to such a diet for more than three days. For a three-day unloading marathon in one day, you need:
- 1, 5 liters of kefir,
- 1, 5 kg of fresh cucumbers.
Products are divided into 5 parts and are 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 kefir mono diet. This is a very good way to lose weight quickly, but this option requires a lot of willpower and a completely healthy body. Such a limitation can be observed for no more than three days, and then leave the diet without eating caloric foods for a few more days. If you immediately after three days on a kefir throw yourself over 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 it should be divided into 5-6 doses. In addition to kefir, only clean water may be drunk. If you do not have experience with strict diets, it is better not to try to immediately resist three days. Try first one day, after a few weeks - two. And after a month, you can try to withstand three days of strict restrictions.
Important! Even if you have the strength to stay on such a diet for a long time, 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 for 7 days
Kefir diet for a week is not suitable for the fastest weight loss, but weight loss will be irreversible. Lost pounds will not stick back 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 a day with the addition of certain products to it:
- 1 day - baked or boiled potatoes in their skins - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - cooked lean beef - 200 gr.
- Day 4 - low-fat baked fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - clean water only.
- Day 7 - any unsweetened fruit - 500 gr.
In the early days, the intake of protein 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 diet
Like any diet based on a product, kefir has its pros and cons. The first offsets, however, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Advantage
The biggest advantage is the many options where you can use kefir both alone and with a wide range of products. Besides:
- Kefir diet gives excellent results that last a long time.
- Nutritious fermented milk drink is rich in protein and it also contains milk fat which helps vitamins to be absorbed.
- Another advantage is the availability of this option. The permitted food ration is cheap, available for any wallet and is also available in almost all stores. For a week of a diet of products leaves little.
- On kefir day you can drink quite a lot, the diet is easy to keep.
disadvantages
The disadvantages of the kefir diet are not too serious, but there are things you need to be aware of:
- Kefir helps speed up the metabolism, drugs taken on a kefir diet may not have time to act as they should.
- With prolonged mono-nutrition, the body may experience a lack 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 vacant.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With increased acidity in the stomach, it is also worth choosing a kefir diet with caution.
How to get out of the kefir diet
All efforts to maintain a diet can be in vain if you do not know how to get out of it properly. This is especially important in the case of choosing options with strict restrictions. Losing weight with 7 kg, which will return in a few weeks, is not entirely gratifying.
First, the exit must go gradually. The first few days you can have vegetables, then add some cereals, after a few days - add meat to the diet.
Vo-the other, two weeks more as a minimum, there should be no alcohol. Alcoholic beverages affect your metabolism, and their use causes you to involuntarily overeat.
If you follow these rules, a weight loss diet will give 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 most important thing is to maintain reasonable limits in everything. The tables show the energy value per. 100 grams of product.
Vegetables and vegetables
Virtually all vegetables are allowed, especially greens.
| Name | Squirrel | Fats | Carbohydrates | 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 |
| 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 |
Fruits
Fruits should be chosen not the sweetest, where there is a lot of water and fiber. From them you can make a fruit salad, nutritious and tasty.
| Name | Squirrel | 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 |
Berry
All berries are useful, with the exception of grapes.
| Name | Squirrel | Fats | Carbohydrates | calories |
| Strawberry | 0, 8 | 0, 4 | 7. 5 | 41 |
| Raspberry | 0, 8 | 0, 5 | 8. 3 | 46 |
| Blackcurrant | one | 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 | Squirrel | Fats | Carbohydrates | calories |
| Mushroom | 4. 3 | one | one | 27 |
| oyster mushrooms | 2. 5 | 0, 3 | 6. 8 | 38 |
Nuts and dried fruit
They contain a lot of calories and sugar, you should not get carried away by such products.
| Name | Squirrel | 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 |
| Cashews | 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 | Squirrel | Fats | Carbohydrates | calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| Rice white | 6. 7 | 0, 7 | 78, 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| semulje | 10. 3 | one | 73, 3 | 328 |
Chocolate
Some dark chocolate and very limited in weight. This is the maximum number of sweets that can be eaten once or twice if you maintain a kefir diet.
spices
Some spices are very suitable for making slimming cocktails, which use kefir or drinkable yogurt as a base. In such cocktails you can add cinnamon, dried ginger powder and red pepper in a small amount.
To dress a vegetable salad, as well as enhance the taste of meat or fish, you can use natural fresh or dried herbs.
The use of other spices is best avoided as they:
- Irritating to gastric mucosa.
- Stimulates the 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 the cottage cheese products eaten for breakfast allow you not to feel very hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use only the chest, other parts are also suitable. But the bird must be skinless and cooked in a dietary way - steamed, or baked in the oven without oil, or simply cooked.
Egg
Boiled bird eggs are a very good dietary product rich in protein. They help quench hunger and do not violate dietary principles. If you do not like boiled eggs, you can make scrambled eggs in a dry frying pan with non-stick coating.
Fish and shellfish
Oily fish is not recommended. Despite the presence of beneficial Omega-3 acids, such food can be difficult for digestion, especially if a rigid kefir diet is chosen.
It is worth preferring the fillet of white varieties - saithe, cod, pike or hake. Such fish will enrich the diet with protein without causing unnecessary stress on the body. For dinner or lunch, boiled 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 because of either excess calories or because they cause indigestion. For example, sweets will cause a jump in blood sugar and slow down the metabolism. Excess salt will cause swelling and slow down the leaching 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 case of severe restrictions, such as the kefir diet. They have a negative impact on several fronts at once: salt, trans fat, spices. Their calorie content is also very high, while snacks do not have the slightest benefit.
| Name | Squirrel | Fats | Carbohydrates | calories |
| Popcorn | 7. 3 | 13. 5 | 62, 7 | 407 |
| Chips fried | 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 calorie 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.
Bakery products
Everything related to flour can be said about baked goods. In addition, it is worth noting that there is usually 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 candy. Their calorie content is not the worst. An enormous amount of glucose entering the bloodstream leads to insulin increases. And elevated insulin levels make you feel hungry more often. When you use a large number of confectionery products, a person falls into a vicious circle from which it is very difficult to get out.
Ice cream
In itself, ice cream is not so dangerous in composition, it contains milk protein and milk fat. 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 satiety sets in for 2-3 hours, and after ice cream one will eat after 20 minutes.
Chocolate
If you can not imagine life without sweets at all, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the consequent consequences.
Sauces and spices
There should be no high calorie supplements on a kefir diet. Various sauces, ketchup, mayonnaise - all this causes overeating and adds extra calories. The table shows the values for only a tablespoon of these products, and that's already a lot.
| Name | Squirrel | 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 prohibited. Yogurt with a lot of sugar and artificial additives, various curds with raisins, glazed curds are not dairy products, but confectionery.
melted cheese
Processed cheese, especially with additives on a kefir diet, can not be eaten. Hard cheese and natural cottage cheese are good for everyone, except that they can cause intestinal problems 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 overload the pancreas quite heavily, moreover, they have too many calories per serving. 100 grams weight, it is difficult to calculate whether there is a permissible portion.
Sausages
Every sausage product is not a natural product, but a mixture of industrial meat and fats, seasoned with salt and spices for appetite and filled with humectants. Swelling, abdominal pain, increased pressure and a huge amount of extra calories. You should deny such things even if you do not only eat kefir.
Oils and fats
Butter on a kefir diet is prohibited. Vegetable oils are also best avoided. It 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 enough.
Alcoholic beverages
Any alcohol is categorically not compatible with diet food. In addition to increasing appetite, the danger of alcohol is that such beverages greatly overload the liver. Instead of intensively removing toxins from the body that purify kefir, weight loss can stop as 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 acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also interfere with the proper course of the diet. Otherwise, it all depends on what kind of weight loss option is chosen. A strict diet for three days excludes everything the classic diet allows a lot.
To be guaranteed to lose weight, it is better to use only foods from the list of allowed. How many days - depends on the severity of the diet.
Diet dishes from kefir
On the basis of kefir, you can prepare wholesome dishes that fit into the canons of the diet, are healthy, and at the same time they can be consumed even for dinner.
Oatmeal cookies
Such cakes will replace sweets while satisfying hunger and saturating the body with useful fibers. To make cookies you 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 let them stand for 30-40 minutes to soften them. At this point, steam the washed raisins with boiling water. Once the flakes have softened, add the rest of the ingredients to them and mix. Line a baking sheet with parchment paper or butter with butter. Form cookies, about 1, 5 cm thick, place them on a baking sheet and put in the oven for half an hour.
Diet pancakes on kefir
Fries are made according to the same principle as regular, but wheat flour should be replaced with chopped oatmeal. Such pancakes are tasty and comply with the rules of the kefir diet. The proportion of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken eggs - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for the dough - 0, 5 tsp
All ingredients should be mixed and let stand for about 30 minutes so that the flakes become soft and the baking powder begins to work. Bake pancakes on a pan without using oil.
Recipe for diet pancakes on kefir
To prepare such pancakes that you can eat that way or you can add some filling to them, use the following ingredients:
- Kefir 1% - 0, 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tablespoons.
- Chicken eggs - 2 pcs.
- Soda - 0, 5 tsp
- Salt is on the tip of a knife.
First, mix the kefir with the soda and stir so that it begins to simmer. Then add all the liquid ingredients, mix and then add the flour in small portions while stirring thoroughly. If the dough is too liquid, increase the amount of flour. Let stand for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all ingredients must be at room temperature. Kefir and eggs should be taken out of the fridge beforehand.
Who is contraindicated kefir diet
The kefir diet has very few contraindications. It should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable and the lack of certain micronutrients can seriously undermine health.
- People who are allergic to cow's milk protein or lactose intolerant. From such a diet the body suffers.
- Those who suffer from gastritis or stomach ulcers. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A diet rich in protein overloads this body.
Conclusion
The kefir diet is much appreciated by many people because of its variety. It's easy to choose a diet that will either help you quickly cleanse your body, or slowly get in shape, or pull you up a bit - it depends on your goals.
Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of food allowed.
The most important thing is not to forget that the right way out of the diet is half the battle. It depends on him whether it will be possible to keep the weight off or whether the kilograms will return quickly.