Kefir is part of the vast majority of diets. It is a filling and digestible drink capable of restoring nutritional deficiencies that can occur with severe dietary restrictions. One of the good things about the kefir diet is that it helps maintain the normal gut microbiome – beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in the digestion and absorption of food.
As an easily digestible and nutritious foodstuff, kefir plays an important role in mono and mixed diets.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. In addition to treatment with mineral water, medical trips to the Caucasus included the consumption of local products. Doctors of that time touted the undeniable health benefits of the drink, kefir was considered almost a panacea for all diseases. This is of course an exaggeration, but kefir really has a lot of undeniable advantages.
Powerful probiotic
Due to its composition, kefir is "friends" with the microflora of our body and helps it in its 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 bringseasily all 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 lactobacilli and bifidobacteria, which are often prescribed together with antibiotics.
Good for the bones
Kefir contains a lot of calcium in a body-friendly form. A 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
Allergic reactions very often occur because the intestines do not adequately digest proteins that 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.
Thanks to these properties, kefir relieves forms of allergies that are accompanied by rashes or skin peeling.
Important! The above does not apply to allergies to cow's milk protein. It is contraindicated for such people to drink kefir.
nutrient source
| Surname | weight, gr | proteins, g | fats, g | carbohydrates g | kcal |
| Kefir 2. 5% | 100 | 2nd 8th | 2nd 5th | 3rd 9th | fifty |
Kefir is characterized by a balanced composition. A glass contains about 6 grams of protein, which is fully absorbed and provides a long feeling of satiety. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, 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 the restrictions are planned by the person. Several diet options are the most popular among those who lose weight in this way. These are short-term diets designed for short periods of no more than a week.
The classic version of the kefir diet
This method consists of using 1. 5 liters of kefir daily, plus a small portion of other food weighing up to 100 grams is added every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, the basic principles are more important:
- All additional foods can not be salted.
- In addition to kefir, you can only drink plain or mineral water.
- Refrain from 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 fairly rigid version of the diet, only suitable for people with a healthy gastrointestinal tract. If there are problems with these organs, the diet can lead to severe indigestion. The principle of such a diet is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal portions to be consumed at regular intervals while awake.
Such a diet cleans the body of toxins well, but it is quite difficult to resist it. If you follow it for 3-5 days, you can lose 3-5 kg in that time.
A strict diet is not recommended for a long time, since the loss of trace elements from the body can begin.
Kefir cucumber diet
The option is suitable for those who need to lose a few kilograms quickly. It is strongly recommended not to follow such a diet for more than three days. For a three-day, one-day unloading marathon, you will need:
- 1. 5 liters of kefir,
- 1. 5 kilograms of fresh cucumbers.
Products are divided into 5 parts and consumed at regular intervals. A very strict option that is not recommended to be used unless absolutely necessary.
Strict kefir diet
The hardest option is the kefir mono diet. This is a very good way to lose significant weight quickly, but this option requires adequate willpower and a completely healthy body. Such a restriction can be observed no more than three days, and then easily leave the diet without eating high-calorie foods for a couple of days. If you immediately pounce on the food for a kefir after three days, then 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 is allowed to drink. If you have no experience with strict dieting, it is better not to try to go through three days at once. Try it first in a day, after a couple of weeks - two. And after a month you can try to withstand three days of severe restrictions.
Important! Even if you have the strength to stick to such a diet for longer, you shouldn't do it. Following a strict kefir diet for more than three days will help wash out 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 is irreversible. Lost pounds do not remain on 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 a fermented milk drink per day, adding certain products:
- 1 day - baked or boiled potatoes in their skins - 200 gr.
- Day 2 - boiled skinless chicken - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat baked 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 gives the body reserves of strength, at the end of the diet plant foods improve peristalsis and stimulate digestion. With such a diet for 7 days, you can get rid of a few extra pounds.
Pros and cons of the diet
Like any product-based diet, kefir has its pros and cons. But the first ones prevail, because kefir is a natural and very useful product, and excellent results can be achieved even without a kefir diet.
advantages
The main advantage is the variety of options, where you can use kefir both alone and in combination with a variety of products. Next:
- The kefir diet gives excellent results that last a long time.
- Nutritious fermented milk drink is rich in protein and also contains milk fat, which supports the absorption of vitamins.
- Another advantage is the availability of this option. The allowed food ration is cheap, available for every budget and also available in almost every shop. For a week of a diet of products goes a little.
- On the day of kefir you can drink quite a lot, the diet is easy to follow.
Disadvantages
The downsides of the kefir diet aren't too serious, but there are things to watch out for:
- Kefir helps to speed up metabolism, drugs taken during a kefir diet may not have time to work as they should.
- With prolonged mononutrition, there may be a lack of certain elements in the body, it is contraindicated to follow such a diet for a month. So the question of how long you can sit on kefir is not an idle one.
- Kefir has a slight 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 stick to a diet can be in vain if you don't know how to get off it properly. This is especially important when choosing options with severe restrictions. To lose 7 kilograms, which will come back in a couple of weeks, is not entirely joyful.
Initially, the exit should be gradual. In the first days you can eat vegetables, then add some cereals, after a couple of days - add meat to the diet.
Vo-the second, at least two more weeks, there should be no alcohol. Alcoholic beverages hit your metabolism, and using them will inevitably make you overeat.
If you follow these rules, a weight loss diet will bring maximum results.
Table of allowed 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 in everything. The tables show the energy value per 100 grams of product.
vegetables and greens
Almost all types of vegetables are allowed, especially green ones.
| Surname | squirrel | fats | carbohydrates | calories |
| cucumbers | 0, 8 | 0, 1 | 2nd 5th | fourteen |
| tomatoes | 0, 6 | 0, 2 | 4. 2 | 20 |
| chives | 1st 3rd | 0, 0 | 4th 6th | nineteen |
| carrot | 1st 3rd | 0, 1 | 6th 9th | 32 |
| cabbage | 1st 8th | 0, 1 | 6th 8th | 27 |
| salad | a | 0 | a | thirteen |
| Cooked potatoes | 2 | 0 | 17 | 82 |
fruit
Fruits should not be the sweetest, in which there is a lot of water and fiber. From them you can cook a nutritious and tasty fruit salad.
| Surname | squirrel | fats | carbohydrates | calories |
| Apple | 0, 4 | 0, 4 | 9th 8th | 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 | 1st 2nd | 0, 6 | 10. 3 | 48 |
Berry
All berries are useful, except for grapes.
| Surname | squirrel | fats | carbohydrates | calories |
| strawberry | 0, 8 | 0, 4 | 7. 5 | 41 |
| raspberry | 0, 8 | 0, 5 | 8th 3rd | 46 |
| blackberry | a | 0, 4 | 7th 3rd | 44 |
Mushrooms
Mushrooms are quite heavy food for digestion, kefir diet is combined with them, but you need to be careful.
| Surname | squirrel | fats | carbohydrates | calories |
| mushroom | 4th 3rd | a | a | 27 |
| Oyster mushroom | 2nd 5th | 0, 3 | 6th 8th | 38 |
nuts and dried fruits
They contain a lot of calories and sugar, you should not get too carried away with such products.
| Surname | squirrel | fats | carbohydrates | calories |
| Dried apricots | 5. 2 | 0, 3 | 51 | 215 |
| plums | 2nd 3rd | 0, 7 | 57. 5 | 231 |
| almond | eighteen | 53 | thirteen | 609 |
| hazelnut | sixteen | 67 | ten | 704 |
| cashew | 25 | 54 | thirteen | 643 |
cereals and cereals
These foods are very suitable for mixed diets. They promote digestion and give a feeling of satiety. Nutrients are based on dry weight.
| Surname | squirrel | fats | carbohydrates | calories |
| buckwheat | 12. 6 | 3rd 3rd | 64 | 330 |
| oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| rice white | 6th 7th | 0, 7 | 78. 9 | 344 |
| millet | 11. 5 | 3rd 3rd | 65 | 348 |
| semolina | 10. 3 | a | 73. 3 | 328 |
chocolate
Some dark chocolate and very limited weight. This is the maximum of sweets that can be eaten once or twice when following a kefir diet.
Spices
Some spices are very suitable for making slimming cocktails that use kefir or drinking yoghurt as a base. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in small amounts.
To flavor a vegetable salad and 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 the gastric mucosa.
- Stimulate the appetite and induce a feeling of hunger.
Dairy products
In addition to kefir itself, you can diversify your diet with natural yogurt or low-fat cottage cheese. However, you should give preference to kefir because its microbiological composition differs from other products. Although the cottage cheese products eaten at breakfast will keep you from feeling very hungry until lunch.
Bird
Good for chicken and turkey. The chest does not have to be used exclusively, 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 boiled.
eggs
Boiled bird eggs are a very good high protein diet product. They help to satisfy hunger and do not violate the principles of nutrition. If you don't like boiled eggs, you can make scrambled eggs in a dry, non-stick frying pan.
fish and seafood
Fatty fish is not recommended. Despite the presence of useful omega-3 acids, such foods can be difficult to digest, especially if a strict kefir diet is chosen.
It is worth giving preference to the fillet of the white varieties - pollock, cod, pike-perch or hake. Such fish enrich the diet with protein, without causing unnecessary stress on the body. For lunch or dinner, boiled fish saturates the body for a long time.
If possible, it is worth eating high-protein seafood - mussels or shrimp.
Table of Prohibited Products
Many foods are banned because they either contain too many calories or cause indigestion. For example, sweets cause a rise in blood sugar and slow down 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 with strict restrictions, such as the kefir diet. They have a negative impact on several fronts: salt, trans fats, spices. Their calorie content is also very high, while snacks will not bring the slightest benefit.
| Surname | squirrel | fats | carbohydrates | calories |
| Popcorn | 7th 3rd | 13. 5 | 62. 7 | 407 |
| Fries fried | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
flour and pasta
Almost all products from this category are prohibited during a kefir diet. There are mutliple reasons for this:
- Due to the calorie content of such products, a quick result cannot be achieved.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
bakery products
Everything that has to do with flour can be said about baked goods. In addition, it should be noted 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 calorie count isn't the worst. A large amount of glucose entering the bloodstream causes insulin surges. And increased 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
Ice cream in itself is not so dangerous in its composition, it contains milk protein and milk fat. But ice cream, like any candy, provokes overeating. 100 grams of ice cream contain as many calories as 200 grams of chicken breast. But after such a dish, saturation sets in for 2-3 hours, and after ice cream you want to eat after 20 minutes.
chocolate
Anyone who can no longer imagine life without sweets can eat a few slices of dark chocolate every day. Otherwise, chocolate is a confectionery product with all the ensuing consequences.
sauces and condiments
High-calorie food supplements should be avoided with 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's a lot.
| Surname | squirrel | fats | carbohydrates | calories |
| mayonnaise | 0, 5 | 13. 75 | 0, 5 | 130 |
| Ketchup | 0, 4 | 0 | 6 | 25 |
| cheese sauce | 0 | ten | 1st 3rd | 100 |
Dairy products
Sweet milk is forbidden. Yoghurts with a lot of sugar and artificial additives, various types of quark with raisins, glazed quark are not dairy products, but confectionery.
processed cheese
Processed cheese, especially with additives on a kefir diet, cannot be eaten. Hard cheese and natural cottage cheese are good for everyone, except they can 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 are quite a load on the pancreas, besides they have too many calories per 100 grams of weight, it is difficult to calculate whether there is an allowable portion.
sausages
Each sausage product is not a natural product, but a blend of industrial meats and fats, flavored with salt and spices for the appetite and filled with humectants. Swelling, abdominal pain, increased pressure and lots of extra calories. You must refuse such things, even if you don't just eat kefir.
Oils and fats
Butter on a kefir diet is forbidden. Vegetable oils are also best avoided. That's a lot of calories and a strain on the gallbladder. The fat contained in natural kefir is sufficient for the absorption of fat-soluble vitamins from vegetables and fruit.
Alcoholic drinks
Alcohol is fundamentally incompatible 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 kefir cleanses, weight loss can stop, since the internal organs are busy neutralizing alcohol and its decomposition products, such as aldehydes and acetic acid.
Fully or partially restricted products
Fizzy drinks can increase acid reactions in the stomach and are best avoided. Fermented products such as bread or kvass can also disrupt the correct course of nutrition. Otherwise it all depends on what type of weight loss option is chosen. A strict diet for three days excludes everything, the classic diet allows a lot.
In order to lose weight guaranteed, it is better to use only foods from the list of allowed foods. How many days - depends on the severity of the diet.
Kefir diet dishes
On the basis of kefir, you can cook full-fledged dishes that fit into the cannon of nutrition, are healthy, and at the same time can even be eaten for dinner.
Oatmeal biscuits
Such pastries replace sweets, satisfy hunger and saturate 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. At this time, steam the washed raisins with boiling water. When the flakes soften, add the remaining ingredients and mix. Line a baking sheet with parchment paper or grease with butter. Form biscuits, about 1. 5 cm thick, place on a baking sheet and place in the oven for half an hour.
Diet pancakes on kefir
Donuts are made on the same principle as ordinary donuts, 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 egg - 2 pcs.
- honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All the ingredients must be mixed and be sure to leave for about 30 minutes so that the flakes soften and the baking soda begins to work. Bake pancakes in a pan without oil.
Recipe for diet pancakes on kefir
To cook such pancakes, which you can eat just like that or stuff, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tablespoons.
- Chicken egg - 2 pcs.
- Soda - 0. 5 tsp
- Salt is on the tip of the knife.
First you need to mix kefir with soda and stir so that it begins to simmer. Then add all the liquid ingredients, mix and then add the flour in small portions, stirring thoroughly. If the dough is too runny, the amount of flour should be increased. Let sit for 20 minutes and ready to cook. Pancakes are best fried in a coated pan.
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
The kefir diet has very few contraindications. It should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable, and deficiencies in certain micronutrients can seriously affect health.
- People who are allergic to cow's milk protein or lactose intolerant. The body can suffer from such a diet.
- Those suffering from gastritis or stomach ulcers. Especially if the disease is accompanied by high acidity.
- people with kidney disease. A protein-rich diet overloads this organ.
Conclusion
The kefir diet is highly valued by many people due to its variability. It's easy to choose a diet that will help you either cleanse the body quickly, or get in shape slowly, or bulk up a little - it depends on your goals.
Many people choose the kefir diet due to the beneficial properties of the product and the affordable price of the allowed foods.
The main thing is not to forget that the right way out of the diet is half the battle. It depends on him whether the weight can be maintained or the kilograms will come back quickly.