Kefir is part of the vast majority of diets. It is a satiating 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 a normal intestinal microbiome: beneficial bacteria that live in the gastrointestinal tract and actively participate in the digestion and assimilation of food.
In mono and mixed diets, kefir ranks high everywhere as a nutritious and easily digestible 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 consumption of local products. The doctors of that time promoted 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 does have a lot of undeniable advantages.
powerful probiotic
Due to its composition, kefir is a "friend" of the microflora of our body 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 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 lactobacteria 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 necessary to saturate the bones with minerals.
Relieves allergy symptoms
Most often, allergic reactions occur due to the fact that proteins are not sufficiently digested in the intestines, which provokes the body's immune response. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria promote a deeper breakdown of proteins.
- 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.
Nutrient source
| Name | Weight (grams | protein g | fats | carbohydrates, gram | 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, 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 consumed in large quantities, as long as it does not damage the figure.
popular diet options
The answer to the question of how to lose weight on kefir depends on how quickly you need to lose weight, how many kilograms, and how severe the person's planned restrictions are. Among those who lose weight in this way, various diet options are most popular. They are short-term diets designed for short periods, maximum 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 foods, 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, more important are the basic principles:
- All additional foods cannot be salty.
- In addition to kefir, you can only drink pure 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.
apple kefir diet
A rather rigid version of the diet diet, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, the diet can cause serious indigestion. The principle of such nutrition is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
Products are divided into 6 equal parts, consumed during wakefulness at regular intervals.
Such a diet well cleanses the body of toxins, but it is quite difficult to bear. If you follow it for 3-5 days, then during this time you will be able to lose 3-5 kg.
A strict diet is not recommended for a long time, as it can begin the loss of trace elements from the body.
Cucumber Kefir Diet
The option is suitable for those who need to quickly lose a couple of kilograms. It is strongly not recommended to follow such a diet for more than three days. For a three-day unloading marathon for one day you need:
- 1, 5 liters of kefir,
- 1. 5 kilograms of fresh cucumbers.
The products are divided into 5 parts and consumed at regular intervals. A very strict option, its use is not recommended unless absolutely necessary.
strict kefir diet
The most difficult option is the kefir monodiet. This is a very good way to lose weight quickly, but this option requires a good amount of willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then gently go off the diet without eating high-calorie foods for a few more days. If immediately after three days on a kefir you jump on 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 is allowed to drink. If you do not have experience with strict diets, it is better not to try to resist immediately three days. Try one day first, after a couple of weeks - two. And after a month, you can try to endure three days of strict restrictions.
Important! Even if you have the strength to follow such a diet for a longer time, you should not do it. 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 the fastest weight loss, but the weight loss will be irrevocable. The lost kilos will not stick to 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 - boiled 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 such a diet for 7 days, you can get rid of a few extra pounds.
Pros and cons of the diet.
Like any diet based on a single product, kefir has its advantages and disadvantages. The former, however, outperform, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Advantages
The main advantage is the variety of options in which you can use kefir both alone and in conjunction with a wide variety of products. Besides:
- The kefir diet gives excellent results that last for a long time.
- The fermented milk nutrition drink is rich in protein and also contains milk fat, which helps vitamins to be absorbed.
- Another advantage is the availability of this option. The allowed food ration is cheap, within the reach of any pocket and is also available in almost all stores. For a week of a product diet comes out a little.
- On the day of kefir, you can drink quite a lot, the diet is easy to follow.
disadvantages
The cons of the kefir diet are not too serious, but there are things you should pay attention to:
- Kefir helps speed up metabolism, medications taken on a kefir diet may not have time to work as they should.
- With prolonged mononutrition, 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 idle.
- 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 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 in the case of choosing options with strict restrictions. Losing weight by 7 kilograms, which will return in a couple of weeks, is not entirely joyful.
First, the output should go gradually. The first few days you can eat vegetables, then add some cereals, after a few days add meat to the diet.
V-the second, two more weeks minimum, there should be no alcohol. Alcoholic beverages hit the metabolism and its involuntary use causes you to overeat.
If you follow these rules, a diet for weight loss will bring maximum results.
Table of allowed products
Since the kefir diet allows you to diversify the menu, you can take any of the permitted 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 | twenty |
| 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 | two | 0 | 17 | 82 |
fruit
Fruits should be chosen not the sweetest, in which there is a lot of water and fiber. From them you can make a fruit salad, nutritious and tasty.
| Name | squirrels | 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 |
| Pink grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
berries
Any berry is 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 | one | 0. 4 | 7. 3 | 44 |
Fungus
Mushrooms are a fairly heavy food for digestion, with them the kefir diet is combined, but you have to be careful.
| Name | squirrels | fats | carbohydrates | calories |
| Mushroom | 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 carried away with these products.
| Name | squirrels | fats | carbohydrates | calories |
| dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| prunes | 23 | 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 |
| Oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0. 7 | 78, 9 | 344 |
| Son | 11. 5 | 3. 3 | Sixty-five | 348 |
| semolina | 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 are on a kefir diet.
condiments
Some condiments are very suitable for the preparation of slimming cocktails, which use kefir or drinking yogurt as a base. In such cocktails, you can add cinnamon, dry ginger powder and red pepper in a small amount.
To dress a vegetable salad, in addition to improving the flavor of meat or fish, you can use fresh or dried natural herbs.
It is better to avoid the use of other seasonings, since:
- Irritates the gastric mucosa.
- Stimulate the appetite, causing a feeling of hunger.
Dairy 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 cottage cheese products eaten for breakfast will 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, baked without oil, or simply boiled.
Eggs
Boiled bird's eggs are a very good high-protein dietary product. 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 pan with a non-stick coating.
fish and shellfish
Oily fish is not recommended. Despite the presence of beneficial Omega-3 acids, these foods can be difficult to digest, especially if a rigid kefir diet is chosen.
It is worth preferring the fillet of white varieties - pollock, cod, pike perch 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 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 jump in blood glucose and slow down metabolism. Excess salt will cause swelling and slow the leaching of toxins. Alcohol: Large amounts cause severe dehydration, 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, condiments. Its caloric content is also very high, while snacks do not provide the slightest benefit.
| Name | squirrels | fats | carbohydrates | calories |
| Popcorn | 7. 3 | 13. 5 | 62. 7 | 407 |
| chips | 6. 5 | thirty | 53 | 510 |
| salty peanut | 26 | 51 | eleven | 605 |
flour and pasta
Almost all products in this category are prohibited if you follow a kefir diet. There are many reasons for this:
- The calorie content of such products, you can not achieve a quick result.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
Bakery products
Everything that is related to flour can be said about bakery products. Also, it is worth noting 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 that can answer the question: how to lose weight? This is a complete rejection of sweets. Its caloric content is not the worst. A large amount of glucose entering the bloodstream causes surges in insulin. And elevated 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.
Icy
In itself, ice cream does not have such a dangerous composition, it contains milk protein and milk fat. But ice cream, like any sweet, provokes overeating. 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 will want to eat after 20 minutes.
Chocolate
If you can't imagine life without sweets, you can eat a couple of slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the consequences that this entails.
sauces and condiments
There should be no high-calorie food supplements in 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 this is 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 |
Dairy 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.
melted cheese
Processed cheese, especially with additives in a kefir diet, can not be eaten. Hard cheese and natural cottage cheese are good for everyone, except that 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 overload the pancreas quite strongly, moreover, they have too many calories per 100 grams of weight, it is difficult to calculate whether there is an allowable portion.
Sausages
Any sausage is not a natural product, but a mixture of industrial meat and fat, seasoned with salt and spices for appetite and filled with moisture-retaining agents. Bloating, stomach pain, increased pressure and a lot of extra calories. You should refuse such things, even if you don't just eat kefir.
Oils and fats
Butter on a kefir diet is prohibited. It is also better to avoid vegetable oils. 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 enough.
Alcoholic drinks
Any alcohol is categorically incompatible with diet foods. 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 will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.
Fully or partially restricted products
Carbonated beverages can increase acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also disturb the correct course of the diet. 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.
To ensure weight loss, it is best to only use foods on 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 whole dishes that fit into the canons of the diet, are healthy, and at the same time can be consumed even for dinner.
Oatmeal Cookies
Such cakes 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.
- Oil for lubrication - 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 rest of the ingredients and mix. Line a baking sheet with parchment or grease with butter. Form cookies, about 1. 5 cm thick, put on a baking sheet and put in the oven for half an hour.
Diet pancakes on kefir
Fritters are made according to the same principle as ordinary ones, but wheat flour must be replaced with minced oatmeal. These 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 tablespoon.
- Baking powder for dough - 0. 5 teaspoons
Mix all the ingredients together and make sure to let it rest for about 30 minutes so that the flakes soften and the baking powder begins to work. Bake pancakes in a pan without using oil.
Recipe for dietary pancakes on kefir.
To prepare those pancakes that you can eat like this, or you can add a little filling to them, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tablespoons.
- Chicken egg - 2 pcs.
- Soda - 0. 5 teaspoon
- The salt is at the tip of a 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 well. If the dough is too runny, the amount of flour should be increased. Leave 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 should be at room temperature. Kefir and eggs need to be taken out of the refrigerator in advance.
Who is contraindicated with the kefir diet?
The kefir diet has very few contraindications. Should be avoided:
- 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 overloads 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 quickly cleanse your body, get fit slowly, or lift you up a bit, depending on your goals.
Many people choose the kefir diet due to the beneficial properties of the product and the affordable price of permitted foods.
The main thing is not to forget that the correct exit from the diet is half the battle. It is up to him whether it will be possible to keep the weight or the kilograms will quickly return.