Kefir is part of most diets. It is a satisfying and gastric drink capable of reversing the nutritional deficiencies that can occur with severe dietary restrictions. Diet kefir is good, among other things, because it helps maintain a normal gut microbiome - the beneficial bacteria that inhabit the digestive tract and are actively involved in the digestion and assimilation of food.
In mono and mixed diets, kefir has a ubiquitous place as an easily digestible and nutritious food product.
Benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus include, in addition to treatment with mineral water, eating local produce. Doctors of that time touted the undeniable health benefits of the drink, kefir was considered almost a panacea for all ailments. Of course this is an exaggeration, but kefir actually has many undeniable benefits.
Powerful Probiotics
Due to its composition, kefir "friends" the microflora of our body and helps 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 will easily regulate all digestive organs. Kefir improves the digestion of food, helps reduce the formation of excessive gas in the digestive tract.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often prescribed to be taken together with antibiotics.
Good for bones
Kefir contains a lot of calcium in a form suitable for the body. One glass of drink contains 30% of the daily dose of this element. In addition, kefir contains a small amount of vitamin D and ascorbic acid, without which calcium cannot be absorbed. This combination provides a person with everything he needs to saturate the bones with minerals.
Relieves allergy symptoms
Very often, an allergic reaction occurs due to the fact that the protein is not digested enough in the intestines, which causes an immune response. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria encourage deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir relieves allergic forms, 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.
Nutrient Source
| Name | weight, g | protein, g | fat, g | carbohydrates, g | kcal |
| Kefir 2. 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir is characterized by a balanced composition. One glass contains about 6 grams of protein, and it is completely absorbed and provides a feeling of fullness for a long time. The same amount of carbohydrates - 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, but does not harm the figure.
Popular diet choices
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 restrictions are planned by the person. Among those who lose weight this way, several diet options are the most popular. This is a short-term diet designed for the short term, a maximum of a week.
The classic version of the kefir diet
This method consists in using 1. 5 liters of kefir daily, plus a small portion of other foods, weighing up to 100 grams, added to this daily. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, the more important of which are the basic principles:
- All additional foods cannot be salted.
- Apart from kefir, you can only drink plain water or mineral water.
- 2-3 days before starting the diet, stop 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 fairly rigid version of the diet, suitable only for people with a healthy digestive tract. In case of problems with these organs, diet can cause serious digestive disorders. The principle of such nutrition is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The product is divided into 6 equal parts, consumed while awake at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to resist them. If you follow it for 3-5 days, during this time you will be able to lose 3-5 kg.
Strict diets are not recommended for a long time, because the loss of elements from the body can begin.
Cucumber kefir diet
This option is suitable for those who have a need to lose a few pounds quickly. It is not recommended to follow such a diet for more than three days. For a three-day, one-day demolition marathon, you'll need:
- 1. 5 liters of kefir,
- 1. 5 kilograms of fresh cucumbers.
The product is divided into 5 parts and consumed periodically. Very strict choice, it is not recommended to use it unless absolutely necessary.
Strict kefir diet
The toughest option is mono-diet kefir. This is an excellent way to quickly lose significant weight, but this option requires sufficient willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then smoothly exit the diet without eating high-calorie foods for a few more days. If immediately after three days on one kefir you pounce 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. The drink should be divided into 5-6 doses. Apart from kefir, only clean water is allowed to be drunk. If you do not have experience with strict diets, it is better not to try to immediately withhold three days. First try 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 stick to such a 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
The kefir diet for a week is not suitable for the fastest weight loss, but weight loss is irrevocable. The lost weight will not stick back into the body, unless, of course, you supplement your diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of fermented milk drink per day, with the addition of certain products to it:
- 1 day - baked or boiled potatoes in the skin - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat grilled fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - only clean water.
- Day 7 - fruit without any sweetener - 500 gr.
In the early days, protein intake provides the body with reserves of strength, at the end of the diet, plant foods increase peristalsis and stimulate digestion. On such a diet for 7 days, you can lose a few extra kilograms.
Pros and cons of diet
Like any diet based on one product, kefir has its advantages and disadvantages. The former, however, outweighs, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Profit
The main advantage is the wide selection in which you can use kefir either alone or together with a wide variety of products. Besides that:
- The kefir diet provides amazing results that last a long time.
- Nutritious fermented milk drinks are rich in protein, and also contain milk fat, which aids in vitamin absorption.
- Another advantage is the availability of this option. Allowed food rations are inexpensive, available to any wallet, and also available in almost every store. For a week from the diet of the product leaves a little.
- On kefir days, you can drink quite a lot, the diet is easy to maintain.
lack
The cons of the kefir diet are not very serious, but there are things you need to pay attention to:
- Kefir helps to speed up metabolism, drugs taken in the kefir diet may not have time to act as they should.
- With prolonged single nutrition, the body may experience a deficiency 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 an idle one.
- 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
Any effort to maintain a healthy diet can be in vain if you don't know how to get out of it properly. This is especially important when it comes to choosing options with tight restrictions. Losing 7 pounds, which will return in a few weeks, is not entirely fun.
First, the exit must proceed in stages. The first few days you can eat vegetables, then add some cereal, after a few days - add meat to the diet.
Vo-second, at least two more weeks, no alcohol. Alcoholic beverages affect metabolism, and their use can cause you to overeat.
If you follow these rules, a diet for weight loss will bring maximum results.
Allowed product table
Since the kefir diet allows you to diversify the menu, you can take any of the permitted products and use it with kefir. The main thing is to maintain reasonable boundaries in everything. The table shows the energy value per 100 grams of product.
Vegetables and vegetables
Almost all vegetables are allowed, especially green ones.
| Name | squirrel | fat | Carbohydrate | calories |
| cucumber | 0. 8 | 0. 1 | 2. 5 | fourteen |
| Tomato | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onions | 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 potato | 2 | 0 | 17 | 82 |
fruits
Fruits should be chosen not the sweetest, which contain lots of water and fiber. From them you can make a fruit salad, nutritious and tasty.
| Name | squirrel | fat | Carbohydrate | 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 |
| Pomelo | 0, 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
berries
Any berry is useful, except grapes.
| Name | squirrel | fat | Carbohydrate | 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 |
Mold
Mushrooms are a fairly heavy food for digestion, a kefir diet is combined with them, but you need to be careful.
| Name | squirrel | fat | Carbohydrate | calories |
| champion | 4. 3 | one | one | 27 |
| Oyster mushroom | 2. 5 | 0, 3 | 6. 8 | 38 |
Nuts and dried fruit
They contain a lot of calories and sugar, you should not get too carried away with such products.
| Name | squirrel | fat | Carbohydrate | calories |
| Dried apricots | 5. 2 | 0, 3 | 51 | 215 |
| plums | 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
This food is very good for a mixed diet. They facilitate digestion and give a feeling of fullness. Nutrition is based on dry weight.
| Name | squirrel | fat | Carbohydrate | calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| Oatmeal | 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 | one | 73. 3 | 328 |
Chocolate
Some dark chocolate and very limited weight. This is the maximum candy you can eat once or twice if you stick to the kefir diet.
spice
Some spices are perfect for making slimming cocktails, which use kefir or drinkable yogurt as a base. In such a cocktail, you can add a small amount of cinnamon, dry ginger powder and red pepper.
To dress up a vegetable salad, as well as enhance the taste of meat or fish, you can use fresh or naturally dried herbs.
The use of other spices should be avoided, because:
- Irritating to gastric mucosa.
- Stimulates appetite, causes 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 cottage cheese products eaten for breakfast will keep you from feeling very 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 dietary way - steamed, or roasted in an oven without oil, or simply boiled.
Egg
Boiled bird eggs are an excellent food product that is rich in protein. They help to satisfy hunger and do not violate the principles of the diet. If you don't like hard-boiled eggs, you can scramble them 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, such foods can be difficult to digest, especially if a rigid kefir diet is chosen.
We recommend choosing fillets of white varieties - pollock, cod, pike perch or hake. Such fish will enrich the diet with protein without causing unnecessary stress to the body. For dinner or lunch, boiled fish will make the body saturated for a long time.
If possible, it's a good idea to eat seafood rich in protein - shellfish or shrimp.
Prohibited products table
Many foods are prohibited because of excess calories or because they provoke indigestion. For example, sweets will cause a spike in blood glucose and slow down metabolism. Excess salt will cause swelling and slow the leaching of toxins. Alcohol - causes severe dehydration in large quantities, and small ones increase appetite and irritate the stomach.
Snack
One of the most dangerous products, especially in terms of strict restrictions, such as the kefir diet. They have a negative impact on several fronts at once: salt, trans fats, seasonings. The calorie content is also very high, while the snacks do not bring the slightest benefit.
| Name | squirrel | fat | Carbohydrate | calories |
| Popcorn | 7. 3 | 13. 5 | 62, 7 | 407 |
| Fried chips | 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 the product, fast results cannot be achieved.
- The presence of gluten, which in many people causes a negative gut reaction and burdens the digestive system.
bakery products
Everything related to flour can be said about bakery products. 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 the kefir diet.
confectionery
The first thing you can answer is the question - how to lose weight? This is a complete rejection of sweets. Their calorie content is not the worst. A large amount of glucose enters the bloodstream causing a spike in insulin. 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 cream
In its own composition, ice cream is not so dangerous in composition, it contains milk protein and milk fat. But ice cream, like any sweet treat, triggers overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, a feeling of fullness appears for 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can't imagine life without candy at all, you can eat a few pieces of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the consequences.
Sauce and seasoning
There should be no high-calorie dietary supplements on the kefir diet. Various sauces, ketchup, mayonnaise - all this provokes overeating and adds extra calories. The table shows the value of just one tablespoon of this product, and this is a lot.
| Name | squirrel | fat | Carbohydrate | calories |
| mayonnaise | 0. 5 | 13, 75 | 0. 5 | 130 |
| Tomato sauce | 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, layered curd is not a dairy product, but confectionery.
preserved cheese
Processed cheeses, especially those with additives in the kefir diet, cannot be eaten. Hard cheeses and natural cottage cheese are good for everyone, except that they can cause intestinal problems and slow peristalsis. So it is better to use it very carefully.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products overload the pancreas quite strongly, in addition, they have too many calories per 100 grams of weight, it is difficult to calculate whether there is an permissible portion.
Sausage
Any sausage product is not a natural product, but a mixture of industrial meat and fat, seasoned with salt and spices to taste and filled with moisture-retaining agents. Swelling, abdominal pain, increased pressure and a large number of extra calories. You should refuse such things, even if you don't just eat kefir.
Oil and fat
Butter on the kefir diet is prohibited. Vegetable oils are also best avoided. 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 sufficient.
Alcoholic beverages
Alcohol of any kind is definitely incompatible with diet foods. In addition to increasing appetite, the danger of alcohol is that such a drink weighs heavily on the liver. Instead of intensively removing toxins from the body, which cleanses kefir, weight loss may stop, because the internal organs will be busy neutralizing alcohol and its decay products, such as aldehydes and acetic acid.
Products that are fully or partially restricted
Carbonated drinks can increase the acid reaction in the stomach and should be avoided. Products obtained during the fermentation process, such as bread or kvass, can also interfere with a proper diet. Otherwise, it all depends on the type of weight loss option chosen. A strict three-day diet excludes everything, the classic diet allows for a lot.
In order to guarantee weight loss, it is better to use only foods from the allowed list. How many days - depends on the severity of the diet.
Diet dishes from kefir
On the basis of kefir, you can prepare a full dish that corresponds to the canons of the diet, is healthy and at the same time can be consumed even for dinner.
Oatmeal cake
Such pastries will replace sweets, as well as satisfy hunger and saturate the body with useful fiber. To create cookies, you need:
- Kefir 1% - 300 gr.
- Hercules Flakes - 300 gr.
- Raisins - 100 gr.
- Oil for lubrication - 20 gr.
- Honey - 30 grams.
Pour the flakes with kefir and leave for 30-40 minutes to soften them. At this time, steam the washed raisins in boiling water. When the flakes become soft, add the remaining ingredients to it and mix. Line a baking sheet with parchment or grease it with butter. Form cakes, 1. 5 cm thick, put on a baking sheet and put in the oven for half an hour.
Diet pancakes with kefir
Fries are made on the same principle as usual, but wheat flour must be replaced with chopped oatmeal. Such pancakes are tasty and adhere to the rules of the kefir diet. The product proportions are as follows:
- Oatmeal - 100 grams.
- Kefir - 150 grams.
- Chicken eggs - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
Mix all the ingredients and make sure to let it sit for at least 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 pancakes that you can just eat, or you can add stuffing to them, you'll need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Wheat flour - 1 cup.
- Honey - 3 tablespoons.
- Chicken eggs - 2 pcs.
- Soda - 0. 5 tsp
- The salt is on the tip of the knife.
First you need to mix kefir with soda and stir so that it starts to boil. Then add all the liquid ingredients, mix, then add flour in small portions, mix well. If the dough is too runny, the amount of flour should be increased. Let it sit for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all the ingredients should be at room temperature. Kefir and eggs must first be removed from the refrigerator.
Who is contraindicated on the kefir diet?
The kefir diet has few contraindications. These should be avoided:
- Pregnant and lactating women. A calorie deficit is unacceptable, and deficiencies in certain micronutrients can seriously damage health.
- People who are allergic to cow's milk protein or are lactose intolerant. From such a diet, the body can suffer.
- Those who suffer from gastritis or peptic 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, due to its variability, is highly valued by many. It's easy to choose a diet that will help you cleanse the body quickly, or slowly get in shape, or withdraw a little - it depends on your goals.
Many people choose the kefir diet because of the useful properties of the product and the affordable price of permissible food.
The main thing is not to forget that the correct way out of the diet is half the battle. It depends on him whether it is possible to keep his weight, or the kilograms will quickly return.