The kefir diet is a popular diet for weight loss. Hard options are designed for three days or seven days, with meals scheduled on an hourly basis, and soft options for 14 days or more. Kefir diet rules and restrictions for effective weight loss, an approximate menu with a photo each day, and how many pounds you can lose in a week.
How diet works
Kefir contains many of the nutrients needed by the human body. The most important are prebiotics and bifidobacteria. They help the work of the gastrointestinal tract, normalize digestion.
However, fermented milk drink is low in carbohydrates, so calories. The organization on the kefir diet uses its own resources. The metabolism speeds up and the extra pounds are gone.
Authorized and prohibited products
The kefir diet has many options, these differ in the combination of fermented milk drink and different products. Most often - with vegetables and fruits, which benefit from high amounts of vitamins, fiber and useful trace elements.
Low calorie fruits and berries such as apples, pears, kiwis, strawberries are preferred. Any vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some diets, despite their high starch content.
The kefir diet allows the use of low-fat fish and meat, as well as cereals, especially buckwheat - less carbohydrate but more nutrients.
The key to the success of a kefir diet is the low carbohydrate content of the foods you eat. Therefore, the list of "prohibited products" includes, above all, sweet, fatty and starchy foods. It is also recommended to reject semi-finished products, pickles and smoked meats.
Types
The types of kefir diet differ in terms of period, products used, and order of use.
For three days
The hard variety means using only kefir and water. The second, milder option allows for low-calorie fruits. But only on the second day of the diet.
Three days of fasting allow you to lose a few pounds quickly. But such a diet should not be abused. Experts do not recommend a strict kefir diet for a long time. Lack of nutrients can negatively affect the functioning of the entire body.
Nutritionist, Candidate of Medicine: "Monodiets are mostly used in the form of fasting days, individually and according to indications. It can be a day in the middle of a week or several days a week. A monodiet is most often needed to encourage weight loss. "
For seven days
The weekly kefir diet is more varied in terms of products. In addition to fermented milk, it also includes the consumption of vegetables, fruits, meat and fish.
Certain products are added to one and a half liters of kefir every day. One of the dietary options is:
the first day - four boiled potatoes;
the second - 150 grams of cooked chicken;
third - 200 grams of cooked beef;
the fourth - 150 grams of cooked fish;
fifth - one kilogram of apples or salads of any vegetable (carrots, cabbage);
in the last two days of the diet, only kefir and water remain.
Meat, potatoes and fish can be steamed. But it is important not to use salt and spices when doing so. Such a diet allows you to lose up to five kilograms of excess weight.
There is also a harder version of the seven-day kefir diet. You can only make your diet more varied with kefir, water and one kilogram of apples a day. You can lose about ten pounds in this time.
For nine days
The nine-day kefir diet is also called 3-3. The diet is changed every three days. There are also more or less strict versions of such a diet.
In the hard version, kefir and water can be drunk for the first three days. In the next period, you can add one kilogram of apples or 100 grams of cooked meat. Another three days is limited to two liters of kefir and clean water.
A less strict diet involves the use of buckwheat, apples or cooked chicken in combination with kefir at all stages.
This version of the nine-day diet is popular. The first three days are the day of unloading. There - only kefir and water. You can then add up to a liter of light vegetable soup or about a kilogram of salad a day. In the final stage, about 500 grams of lean cooked meat is allowed to be consumed per day.
Day 21
The 21-day kefir diet was developed by nutritionists at the Institute of Nutritional Sciences. It is quite gentle and allows you to get rid of ten pounds of excess weight in three weeks without exposing your body to severe stress and stress.
The diet includes a steady meal, five to six times a day, in about the same doses. In addition, you should drink one liter of kefir and half a liter of any liquid. It has water, tea and even soup.
In all three weeks, the main thing is to exclude sweet and high-calorie foods. The meat and fish must be low in fat and steamed or cooked. In this diet, salt is allowed, but only in small and ready meals. Fruits and vegetables are also the basis of the diet.
Protein kefir diet
You can choose from a diet of three, seven or nine days. Here, kefir is combined with one of the high-protein foods. Most often chicken or turkey fillet. Instead of fruit and vegetable days, meat days will be introduced. You can eat up to 400 grams of cooked or steamed meat a day without adding salt.
Kefir diet from a popular singer
Another type of kefir diet came from the show business. The popular singer shared a diet that helped her get rid of extra pounds. This diet is also based on the use of kefir and is made for a week. You have to drink half a liter of kefir and eat certain foods until 6 p. m. every day:
the first day - 500 grams of baked potatoes;
the second - 500 grams of cheese;
the third - 500 grams of low-calorie fruit;
fourth - 300-500 grams of cooked chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;
sixth - only non-carbonated mineral water is allowed to be drunk;
seventh - 500 grams of fruit.
Diet rules
To lose weight on a kefir diet, you need to follow the rules:
only healthy people can restrict eating;
food should be evenly distributed to avoid hunger;
do not engage in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, stomach pain, severe tiredness - you should stop the diet and consult a specialist to exit the restriction system without harm to your health.
Exit your diet
In order for the diet to meet expectations, it is important to get out of it correctly. This will allow you to not lose weight in the first few days. A sharp change in diet can lead not only to weight gain but also to digestive system failure.
The point is to act gradually. During the kefir diet, the body becomes accustomed to receiving small portions of food. This principle is worth following.
New products need to be introduced every day. It’s better to start with cereals, soups and salads. They allow it to be saturated with a small amount of food and at the same time contain the necessary nutrients.
It should not be suddenly switched to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to keep the result
After completing your diet, it is important to keep your weight at the desired level. This helps to ensure that the principles of proper nutrition and physical activity are followed.
This does not mean a complete rejection of desserts or grilled steak, but moderation is necessary in everything. Water balance is also important. You can drink clean water without restriction.
Advantages and disadvantages
The benefits of the kefir diet are directly related to the main product. Fermented milk drink alone is healthy. It is rich in calcium, which means bones, nails and teeth remain strong. However, kefir is very nutritious and can overcome hunger for a long time. This means that it will be easier to follow such a diet. And it allows you to achieve good results in losing weight.
It also has its downsides. With a kefir diet, the diet becomes very scarce. As a result, a person does not receive a nutrient complex. This can affect the normal functioning of the organs.
In addition, this fermented milk drink often has a laxative effect and can cause intestinal and digestive disorders if used for a long time.
Disadvantages also include rapid weight gain after diet if the principles of proper nutrition are not followed.
Nutrition expert on contraindications: "The danger of long-term monodiet is imbalance - lack of some nutrients, excessive amounts of others. For example, long-term protein monodiet eventually results in gout. "But it also loses muscle tissue. But long-term and long-term success in weight loss is not possible, as our cells grab the little they get and accumulate it. The body's metabolic processes also slow down. It requires the supervision of any diet professional. "
Contraindications
It is worth giving up the diet for pregnant and lactating women. In such cases, it is worth diversifying your diet with healthy foods so that both mom and baby get enough nutrients.
It is impossible to sharply restrict food for people with gastritis and ulcers, intestinal disease, inflammation of the pancreas, and kidney failure. The use of kefir is also not recommended for high stomach acid.
Heart failure, allergic reactions and other chronic diseases can also become a contraindication to the kefir diet.
You should consult your doctor before starting a diet and rule out any risks. In addition, a professional, such as a professional nutritionist, will select the optimal diet for weight loss.
Because it can replace kefir
For weight loss, it is important to choose only natural, low-fat kefir, preferably one or 2. 5% fat. Pay attention to shelf life. If you are more than two weeks old, you probably have a lot of preservatives in your drink. And it's hard to call useful.
You can replace kefir with any fermented milk product of similar composition - low in fat and carbs. It can be yogurt without sugar and additives, fermented fried milk, ayran.
Dietary food made from kefir
After completing the diet, kefir may cease to be your favorite product. Preparing delicious food with this drink will help diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Drink | Easy | 5 minutes. |
Ingredients:
| kefir | 0. 200 l |
| any berry or fruit (can be frozen or dried fruit) | 50 g |
| cereals | 20-30 g |
| Honey | 5 g |
Preparation:
- Remove the seeds from the fruits and berries.
- Put all the ingredients in a blender bowl and mix until smooth.
- Pour the drink into a glass and garnish with berries or fruits.
Dietary pancakes with kefir
Paired with fresh fruit and low-fat yogurt, this pancake is a delicious and healthy breakfast.
| Category | Complexity | Cooking time |
|---|---|---|
| Dessert | Average | 1 hour |
Ingredients:
| kefir 1% or 2. 5% | 0, 5 l |
| oat or rye flour | 8 tablespoons. l. |
| egg | 1 pc PC. |
| hot water | 0, 150 l |
| sugar | 5 g |
| salt | taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat the eggs, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Continuing to beat, gradually adding the flour. You should get a thick mixture.
- Add boiled hot water to the dough and beat.
- Pour the butter into the dough and work together thoroughly. The finished mixture should be liquid.
- It is better to fry the pancakes without oil in a non-stick pan.
The dietitian recommends taking a responsible approach to dietary restrictions and not abusing fashion-conscious diets: "In addition to reducing your daily caloric intake to lose weight, the principle of a balanced diet is important. You should always start by reviewing your presence. diet analysis, intervals between meals, water balance.