Kefir is part of the vast majority of diets. It is a satisfying and gastric drink capable of replacing 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 inhabit the gastrointestinal tract and are actively involved in the digestion and assimilation of food.
In mono and mixed diets, kefir occupies a prominent place 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 waters, the ingestion of local products. Doctors at the time touted the drink's undeniable health benefits, kefir was considered almost a panacea for all ailments. Of course, this is an exaggeration, but kefir really has a lot of undeniable advantages.
Powerful Probiotic
Due to its composition, kefir is a "friend" of our body's 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 put all the digestive organs in order. Kefir promotes the digestion of food, helps to reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive medications with lacto and bifidobacteria, which are often prescribed to be taken along with antibiotics.
good for the bones
Kefir contains a lot of calcium in a form suitable for the body. 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 needed to saturate the bones with minerals.
Relieves allergy symptoms
Often, allergic reactions occur due to the fact that proteins are not digested enough in the intestine, which causes the body's immune response. Using kefir for allergies helps for two reasons.
- Beneficial 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, which are accompanied by rashes or peeling of the skin.
Important! The above does not apply to cases of cow's milk protein allergy. It is contraindicated for such people to drink kefir.
Source of Nutrients
| 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. One cup contains about 6 grams of protein and is completely absorbed and makes you feel full 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 consumed in large quantities without 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 pounds and how severe the restrictions are planned by the person. Among those who lose weight in this way, several diet options are more 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 another food, weighing up to 100 grams, is added to it every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, most important are the basics:
- All additional foods cannot be salted.
- In addition to kefir, you can only drink pure 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.
Kefir Apple Diet
A very strict version of the diet diet, 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 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, consumed during wakefulness at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to bear. If you follow it for 3-5 days, during this time you can 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.
Kefir Diet Cucumber
The option is suitable for those who need to quickly lose a few pounds. It is not highly recommended to adhere to this diet for more than three days. For a three-day flushing marathon for a day, you need:
- 1. 5 liters of kefir,
- 1. 5 kg 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 kefir mono-diet. This is a good way to lose weight quickly, but this option requires a good amount of willpower and a completely healthy body. This restriction can be observed for no more than three days and then smoothly come off the diet without eating high-calorie foods for a few more days. If immediately after three days on a kefir you attack the food, 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 should be divided into 5-6 doses. In addition to kefir, only clean water can be drunk. If you have no experience with strict diets, it is better not to try to resist immediately for three days. Try one day first, then a few weeks - two. And after a month, you can try to resist three days of strict restrictions.
Important! Even if you have the strength to stay on this diet longer, you shouldn't. Compliance with 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 faster weight loss, but weight loss will be irrevocable. The lost pounds will not stay back on the body unless, of course, you supplement the diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of a fermented milk drink per day, with the addition of certain products:
- 1 day - baked or boiled potatoes in their skin - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - cooked lean meat - 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 fruit without sugar - 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. With this diet for 7 days, you can get rid of a few extra pounds.
Diet pros and cons
Like any product-based diet, kefir has its advantages and disadvantages. The former, however, excel, 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 or in conjunction with a wide variety of products. Furthermore:
- The Kefir diet gives excellent results that last a long time.
- The nutritious fermented milk drink is rich in protein and also contains milk fat which helps to absorb vitamins.
- Another advantage is the availability of this option. Allowed food ration is cheap, available for any wallet, and is also available in almost every store. In a week a diet of products leaves a little.
- On kefir day, you can drink a lot, the diet is easy to maintain.
disadvantages
The cons of the kefir diet are not very 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 act as they should.
- With prolonged mononutrition, the body may lack certain elements; it is contraindicated to follow this diet for a month. Therefore, the question of how long you can sit on kefir is not idle.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With the increase in stomach acidity, it is also worth choosing a kefir diet with caution.
How to get off 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 if you choose options with strict restrictions. Losing weight by 7 pounds, which will come back in a few weeks, is not entirely joyful.
First, the exit must be gradual. For the first few days you can eat vegetables, then add some cereal, after a few days - add meat to the diet.
Vo-the second, another two weeks minimum, there should be no alcohol. Alcoholic beverages hit the metabolism and their use unintentionally causes you to overeat.
If you follow these rules, a weight loss diet will yield maximum results.
Allowed products table
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 keep 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 |
| 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 | 1 | 0 | 1 | thirteen |
| Boiled potatoes | two | 0 | 17 | 82 |
fruits
Fruits should be chosen not the sweetest ones, in which there is a lot of water and fiber. From them you can make a nutritious and tasty fruit salad.
| Name | Squirrels | fats | carbohydrates | calories |
| Litter | 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 berries are useful, with the exception of grapes.
| Name | Squirrels | fats | carbohydrates | calories |
| Strawberry | 0, 8 | 0, 4 | 7, 5 | 41 |
| Raspberry | 0, 8 | 0. 5 | 8. 3 | 46 |
| black currant | 1 | 0, 4 | 7. 3 | 44 |
mushrooms
Mushrooms are quite heavy food for digestion, kefir diet is combined with them, but you should be careful.
| Name | Squirrels | fats | carbohydrates | calories |
| Mushroom | 4. 3 | 1 | 1 | 27 |
| oyster mushroom | 2, 5 | 0, 3 | 6, 8 | 38 |
Nuts and dried fruits
They contain a lot of calories and sugar, you shouldn't get too carried away with these 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 cereals
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 |
| Oat | 12, 5 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0, 7 | 78, 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | 1 | 73, 3 | 328 |
Chocolate
Some dark chocolate and very limited in weight. This is the most sweets that can be consumed once or twice if you stick to a kefir diet.
Spice
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, dry ginger powder and red pepper in a small amount.
To season a vegetable salad, in addition to improving the flavor of meat or fish, you can use fresh or dried natural herbs.
It is best to avoid using other seasonings as they:
- Irritate the gastric mucosa.
- It stimulates the appetite, causing a feeling of hunger.
milk products
In addition to kefir itself, you can diversify your diet with plain 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 consumed for breakfast will allow you not to feel too hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use the breast exclusively, other parts are also suitable. But the bird must be skinless and cooked in a dietetic way - steamed or roasted in the oven without oil, or simply boiled.
Eggs
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 don't like hard-boiled eggs, you can make scrambled eggs in a dry skillet with a non-stick coating.
Fish and seafood
Fatty fish is not recommended. Despite the presence of beneficial omega-3 acids, these foods can be difficult to digest, especially if a strict kefir diet is chosen.
It is worth preferring the fillet of white varieties - pollock, cod, perch or hake. These 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 protein-rich seafood - mussels or shrimp.
Table of prohibited products
Many foods are prohibited due to excess calories or because they cause digestive disorders. For example, sweets will cause a spike in blood glucose and slow down metabolism. Too much salt will cause bloating and slow the leaching of toxins. Alcohol - causes severe dehydration in large amounts, and small amounts 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. Its calorie content is also very high, while snacks do not bring 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 in 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 cannot be achieved.
- The presence of gluten, which in many people causes negative intestinal reactions and puts a strain on the digestive system.
Bakery products
Everything about flour can be said about baked goods. Also, it is worth noting that, as a rule, there is a lot of sugar and yeast in cooking - 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. Its calorie content is not the worst thing. A huge amount of glucose entering the bloodstream leads to insulin spikes. And high 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 protein and milk fat. But ice cream, like any candy, causes excesses. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety sets in for 2-3 hours, and after ice cream, you want to eat after 20 minutes.
Chocolate
If you can't imagine life without sweets, you can have a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the attendant consequences.
sauces and condiments
There should be no high-calorie food supplements in a kefir diet. Various sauces, ketchup, mayonnaise - all this causes overeating and adds extra calories. The table shows the values of just one tablespoon of these products, and that's 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 prohibited. Yogurts with a lot of sugar and artificial additives, various curds with raisins, glazed curds are not dairy products, but confectionery.
processed cheese
Processed cheese, especially with additives in 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 delay 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 put a lot of strain on the pancreas, in addition, they have a lot of calories per 100 grams of weight, it is difficult to calculate whether there is a permissible portion.
sausages
Any sausage product is not a natural product but a mixture of meat and industrial fats, seasoned with salt and spices for appetite and stuffed with moisture retaining agents. Bloating, stomach pain, increased pressure and a huge amount of extra calories. You need to refuse these things, even if you eat not just kefir.
Oil and fat
Butter on a kefir diet is prohibited. Vegetable oils should also be 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 sufficient.
Alcoholic beverages
Any alcohol is categorically not compatible with diet foods. In addition to increasing appetite, the danger of alcohol is that these drinks put a lot of strain on the liver. Instead of intensively removing toxins from the body, which kefir cleans, weight loss may stall as the internal organs will be busy neutralizing alcohol and its breakdown products such as aldehydes and acetic acid.
Totally or partially restricted products
Carbonated drinks can increase acidic reactions in the stomach and should be avoided. Products obtained during the fermentation process, such as bread or kvass, can also get in the way of the correct 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 ensure weight loss, it is best to only use foods from the allowed list. How many days - depends on the severity of the diet.
Kefir diet dishes
On the basis of kefir, you can prepare complete dishes that fit into the diet canons, are healthy and at the same time can be eaten even at dinner.
Oatmeal cookies
These candies 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.
- Lubrication oil - 20 gr.
- Honey - 30 g.
Pour the flakes with kefir and leave for 30-40 minutes to soften them. At this time, steam the washed raisins with boiling water. When the flakes are soft, add the rest of the ingredients and mix. Line a baking sheet with parchment paper or grease with butter. Form cookies, about 1. 5 cm thick, place on a baking sheet and bake for half an hour.
Diet pancakes on kefir
The dumplings are made according to the same principle as the regular ones, but wheat flour should be replaced with chopped oatmeal. These pancakes are tasty and comply with the rules of the kefir diet. The proportion of products is as follows:
- Oats - 100 gr.
- Kefir - 150 gr.
- Chicken egg - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All the ingredients should be mixed together and make sure to let it sit 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 on kefir
To prepare these pancakes that you can eat like this, or you can add some 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 a knife.
First you need 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, the amount of flour should be increased. Leave for 20 minutes and it's ready to cook. Pancakes are best fried in a nonstick pan.
To make the dough softer, all the ingredients must be at room temperature. Kefir and eggs must be removed from the refrigerator in advance.
Who is contraindicated diet kefir
The kefir diet has very few contraindications. You should avoid:
- Pregnant and lactating women. A calorie deficit is unacceptable, and a lack of certain micronutrients can seriously harm your health.
- People allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
- Those who suffer from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A high-protein diet puts a strain on this organ.
Conclusion
The kefir diet, due to its variability, is highly appreciated by many people. It's easy to choose a diet that will help you cleanse your body quickly or get in shape slowly or lift yourself 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 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 it will be possible to maintain the weight or the pounds will quickly return.