Kefir is a part of most diets. It is a satisfying and gastric drink that can restore nutritional deficiencies that can occur with strict dietary restrictions. Kefir diet is good, among other things, because it helps maintain a normal intestinal microbiome - beneficial bacteria that live in the gastrointestinal tract and are actively involved in digestion and assimilation.
In mono and mixed diets, kefir is ubiquitous as an easily digestible and nutritious food product.
Benefits of kefir
The benefits of kefir were known before Russia had its own production. Medical trips to the Caucasus, in addition to treatment with mineral waters, included eating local products. Doctors of the time claimed the undeniable health benefits of the drink, kefir was considered the panacea of almost all diseases. Sure, this is an exaggeration, but kefir really has a lot of undeniable advantages.
Strong probiotic
Due to its composition, kefir "makes friends" with the microflora of our body and helps it to work. With the help of kefir, it is easy to restore the disturbed balance of beneficial microorganisms. Excess gases in the digestive tract.
Kefir easily replaces expensive drugs with lacto- and bifidobacteria, which are often prescribed in combination 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 small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination gives a person everything they need to saturate their bones with minerals.
Relieves allergy symptoms
Very often, allergic reactions occur due to the fact that proteins are not sufficiently absorbed in the intestines, leading to an immune reaction of the body. The use of kefir helps with allergies for two reasons.
- Beneficial bacteria promote deep breakdown of proteins.
- Kefir balances inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir alleviates the forms of allergies, which are accompanied by a rash or peeling of the skin.
ᲛImportant! The above does not apply to cases of allergy to cow's milk protein. Drinking kefir is contraindicated for such people.
Nutrient source
| Name | Weight, g | Proteins, g | Fats, g | Carbohydrates, g | კკალ |
| 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, it is completely absorbed and gives a feeling of saturation for a long time. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, depending on fat content. This combination of nutrients makes kefir a product that can be consumed in large quantities, but it does not harm the figure.
Popular diet options
The answer to the question of how to lose weight on kefir depends on how fast you need to lose weight, how many kilograms and how strict the restrictions are planned by the person. Among those who are losing weight this way, several diet options are the most popular. These are short-term diets designed for short periods of up to a maximum of one week.
The classic version of the kefir diet
This method involves the daily use of 1. 5 liters of kefir, to which is added a small portion of other foods every day, weighing up to 100 grams. It can be cooked meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, the more important are the basic principles:
- Not all complementary foods can be salted.
- In addition to kefir, you can drink only plain or mineral water.
- Avoid unhealthy foods for 2-3 days before starting the diet.
In this case, the diet will help you to lose 3-5 kg of excess weight in a short time.
Kefir apple diet
A rather rigid version of the diet plan, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, diet can lead to serious digestive disorders. The principle of such nutrition is simple. You can use per day:
- 1, 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts that are consumed at regular intervals during wakefulness.
Such a diet cleanses the body of toxins well, although it is quite difficult to endure. If you follow it for 3-5 days, you will be able to lose 3-5 kg during this time.
A strict diet is not recommended for a long time as it may start to lose trace elements from the body.
Kefir Cucumber Diet
The option is suitable for those who need to lose a few pounds fast. It is categorically not recommended to follow such a diet for more than three days. For a three-day unloading marathon in one 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. It is a very strict option, its use is not recommended unless absolutely necessary.
Strict kefir diet
The strictest option is the kefir mono-diet. This is a very good way to lose significant weight quickly, but this option requires a fair amount of willpower and a completely healthy body. Such a restriction can be observed for no more than three days, and then smoothly exclude from the diet for several more days without consuming high-calorie foods. If you pour food on one kefir immediately after three days, all efforts will be in vain, the weight will return.
Such a diet requires kefir of any fat content, in the amount of 1. 5-2 liters per day. The drink should be divided into 5-6 doses. Except for kefir, it is allowed to drink only clean water. If you do not have experience with a strict diet, it is better not to try to endure three days immediately. Try one day first, two weeks later - two. And after a month you can try to withstand the three-day strict restrictions.
ᲛImportant! Even if you have the strength to stay on such a diet for a long time, you should not do it. Adherence to a strict kefir diet for more than three days promotes the excretion of minerals and trace elements from the body.
Kefir diet for 7 days
A kefir diet for a week is not suitable for rapid weight loss, but weight loss will be irreversible. The lost pounds will not return to 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 fermented milk per day, with the addition of certain products:
- 1 day - baked or boiled potatoes in the skin - 200 gr.
- Day 2 - Cooked chicken without skin - 250 gr.
- Day 3 - Cooked lean beef - 200 gr.
- Day 4 - Lean baked fish - 200 gr.
- Day 5 - Fresh apples or cottage cheese - 500 gr.
- Day 6 - Only clean water.
- Day 7 - Any sugar-free fruit - 500 gr.
Intake of protein in the early days gives the body a reserve of strength, plant foods at the end of the diet improve peristalsis and stimulate digestion. On such a diet for 7 days you can lose a few extra pounds.
Pros and cons of diet
Like any diet based on one product, kefir also has its pros and cons. The first, however, prevails, 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 separately and in combination with a variety of products. Besides:
- The kefir diet gives excellent results that last a long time.
- Nutritious fermented milk drink is rich in protein, also contains milk fat, which promotes the absorption of vitamins.
- Another advantage is the availability of this option. Allowed rations are cheap, available in any wallet and also available in almost every store. One week of diet products leaves little.
- You can drink quite a lot on kefir day, dieting is easy.
Disadvantages
The disadvantages of kefir diet are not so serious, but here are the things to look for:
- Kefir helps speed up metabolism, medicines taken on kefir diet may not have time to act as it should.
- With prolonged mono-nutrition, the body may be deficient in 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 sedative effect, it should be taken into consideration by people with digestive problems.
- With increased stomach acidity, it is also worth choosing a kefir diet with caution.
How to get out of the kefir diet
All attempts to maintain a diet can be in vain if you do not know how to get out of it properly. This is especially important when choosing options with strict restrictions. Losing 7 pounds, which will return in a few weeks, is not entirely gratifying.
First the exit should go gradually. For the first two days you can eat vegetables, then add grains, after a few days - add meat to the diet.
Vo-second, for at least two weeks, there should be no alcohol. Alcohol impairs metabolism and their inadvertent use leads to overeating.
If you follow these rules, a weight loss diet will bring maximum results.
Table of permitted products
Since the kefir diet allows you to diversify the menu, you can take any permitted products and use them with kefir. The key is to maintain reasonable limits on everything. The tables show the energy value per 100 grams of product.
Vegetables and herbs
Virtually all vegetables are allowed, especially greens.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Cucumber | 0. 8 | 0. 1 | 2. 5 | Fourteen |
| ᲞOmidvrebi | 0. 6 | 0. 2 | 4. 2 | 20 |
| green onion | 1. 3 | 0. 0 | 4. 6 | Nineteen |
| Carrots | 1. 3 | 0. 1 | 6. 9 | 32 |
| Cabbage | 1. 8 | 0. 1 | 6. 8 | 27 |
| salad | One | 0 | One | Thirteen |
| Boiled potatoes | 2 | 0 | 17 | 82 |
Ხილი
Fruits should not choose the sweetest, which contains a lot of water and fiber. From them you can prepare a fruit salad, nutritious and delicious.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Apples | 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 except grapes.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Strawberries | 0. 8 | 0. 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0. 5 | 8. 3 | 46 |
| Black currant | One | 0. 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite heavy food for digestion, they are combined with kefir diet, but you have to be careful.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Champignon | 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 be too obsessed with such products.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Plum | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | Eighteen | 53 | Thirteen | 609 |
| nut | sixteen | 67 | Ten | 704 |
| Cashew | 25 | 54 | Thirteen | 643 |
Cereals and grains
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 |
| Rice white | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| Semolina | 10. 3 | One | 73. 3 | 328 |
chocolate
A little dark chocolate and very limited weight. This is the maximum amount of sweets you can eat once or twice if you follow a kefir diet.
Spices
Some spices are very suitable for making slimming cocktails in which kefir or drinking yogurt is used. In such cocktails you can add cinnamon, dried ginger powder and a small amount of red pepper.
You can use natural fresh or dried herbs to make a vegetable salad, as well as to improve the taste of meat or fish.
It is better to avoid using other spices, because they:
- Irritation of the gastric mucosa.
- Stimulates appetite, causes a feeling of hunger.
Milk products
In addition to kefir itself, you can diversify the diet with natural yogurt or low-fat cottage cheese. But you prefer kefir because it differs from other products in its microbiological composition. While the cottage cheese products served for breakfast will allow you not to feel too hungry before lunch.
bird
Good for chicken and turkey. It is not necessary to use the breast exclusively, other parts are also suitable. But poultry should be skinned and cooked in a diet - either steamed, or without oven-baked oil, or simply cooked.
eggs
Boiled poultry eggs are a very good dietary product rich in protein. They help to satisfy hunger and do not violate the principles of diet. If you do not like boiled eggs, you can make scrambled eggs on a dry pan with a sticky 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 strict kefir diet is chosen.
It is worth giving preference to white breed fillets - breed, cod, peak perch or hake. Such fish will enrich the diet with proteins, without undue stress on the body. Fish cooked for lunch or lunch 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 banned because of excess calories or due to digestive disorders. For example, sweets cause a jump in blood glucose and slow down metabolism. Excess salt will cause swelling and slow down the flushing of toxins. Alcohol - in large quantities causes severe dehydration, while small amounts increase appetite and irritate the stomach.
Foods
One of the most harmful products, especially in case of strict restrictions such as kefir diet. They negatively affect several fronts simultaneously: salt, trans fats, spices. Their caloric content is also very high, and the foods do not bring the slightest benefit.
| Name | Squirrels | Fats | Carbohydrates | Calories |
| Popcorn | 7. 3 | 13. 5 | 62. 7 | 407 |
| Chips fried | 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 caloric content of such products, it is impossible to achieve a quick result.
- The presence of gluten, which in many people causes intestinal adverse reactions and overloads the digestive system.
Baking products
Everything related to flour can be said about bread products. In addition, it should be noted that there is usually a lot of sugar and yeast in the bakery - it is not combined with the kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? This is a complete rejection of sweets. Their caloric content is not the worst. The large amount of glucose that enters the bloodstream causes an increase in insulin. And elevated insulin levels will make you feel hungry more often. When consuming large quantities of confectionery, a person falls into a vicious circle from which it is very difficult to get out.
Freezer
By itself, ice cream is not so dangerous in composition, it contains milk protein and milk fat. But ice cream, like any sweets, causes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, saturation takes 2-3 hours, and after 20 minutes after ice cream you want to eat.
chocolate
If you can not imagine life without sweets, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery that accompanies all results.
Sauces and spices
Kefir should not contain any high-calorie food supplement in the diet. Various sauces, ketchup, mayonnaise - all of these provoke overeating and add extra calories. The table shows the values of just one tablespoon of these products and that 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 |
Milk products
Sweet milk is prohibited. Yogurts with a lot of sugar and artificial additives, various cottage cheese with raisins, glazed cottage cheese is not a dairy product, but a confectionery.
Processed cheese
Processed cheese can not be eaten, especially with supplements in kefir diet. Hard cheese and natural cottage cheese are good for everyone, except that they can cause intestinal problems and slow down peristalsis. It is therefore best to use them very carefully.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products are quite strongly loaded on the pancreas, in addition, they have too many calories per 100 grams of body weight, it is difficult to calculate whether the permitted portion.
Sausages
Any sausage product is not a natural product, but a mixture of industrial meat and fats, with salt and spices to improve appetite and moisturizing agents. Swelling, stomach pain, increased blood pressure and a large number of extra calories. You should avoid such things, even if you do not consume only kefir.
Oils and fats
Butter is prohibited in the kefir diet. Vegetable oils are also best avoided. This is a lot of calories and load on the gallbladder. The fat contained in natural kefir is sufficient for the absorption of fat-soluble vitamins from vegetables and fruits.
ᲐAlcoholic beverages
Any alcohol is categorically not compatible with dietary foods. In addition to increasing appetite, the danger of alcohol is that such drinks greatly load the liver. Instead of intensively removing toxins from the body that cleanse kefir, weight loss can be stopped because the internal organs will be busy neutralizing alcohol and its breakdown products such as aldehydes and acetic acid.
Products wholly or partly restricted
Fizzy drinks can exacerbate acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or quasi, can also disrupt the correct course of the diet. Otherwise, it all depends on what kind of weight loss option is chosen. A three-day strict diet eliminates everything, the classic diet allows for a lot.
To ensure weight loss it is best to use foods only from the permitted list. How many days - depends on the severity of the diet.
Dietary dishes from kefir
On the basis of kefir you can prepare complete meals that fit into the laws of the diet, are healthy and at the same time can be taken even for dinner.
Oatmeal Cake
Such cakes will replace sweets, satisfy hunger and saturate the body with useful fibers. 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 kefir into the flakes and leave for 30-40 minutes to soften. Boil the washed raisins in boiling water at this time. When the flakes are soft, add the rest of the ingredients to them and mix. Lay parchment on a baking sheet or grease with butter. Bake the cookies, about 1. 5 cm thick, place them on a baking sheet and put them in the oven for half an hour.
Diet pancakes with kefir
Fryers are made on the same principle as usual, but wheat flour should be replaced with chopped oatmeal. Such pancakes are delicious and comply with the rules of the kefir diet. The proportion of products is as follows:
- Oatmeal - 100 gr.
- Kefir - 150 gr.
- Chicken eggs - 2 pcs.
- Honey - 1 tbsp. K.
- For baking dough - 0, 5 ch. K.
All ingredients should be mixed and be sure to leave for about 30 minutes to soften the flakes and let the baking powder start to work. Bake pancakes on a pan without oil.
Diet pancake recipe with kefir
To make pancakes that you can serve exactly that way, or you can add a little stuffing, you will need the following ingredients:
- Kefir 1% - 0, 5 l.
- Oatmeal - 1 cup.
- Honey - 3 tablespoons.
- Chicken eggs - 2 pcs.
- Soda - 0, 5 tsp
- Salt is on the tip of a knife.
First you have 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, mix well. If the dough is too liquid, the amount of flour should increase. Wait 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. Pre-remove the kefir and eggs from the refrigerator.
Who is contraindicated in kefir diet
Kefir diet has very few contraindications. The following should be avoided:
- Pregnant and lactating women. Calorie deficiency is unacceptable and lack of certain micronutrients can seriously damage health.
- People who are allergic to cow's milk protein or lactose intolerance. 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 diet rich in protein overloads this body.
Conclusion
The kefir diet, because of its variability, is highly valued by many people. It is easy to choose a diet that will either help you to cleanse your body faster, or get in shape slowly, or rise slightly - it all depends on your goals.
Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of the permitted food.
The main thing is not to forget that the right solution from the diet is half the case. It depends on him whether he will be able to maintain the weight if the kilograms come back quickly.