Kefir is part of most diets. It is a satisfying and gastric drink that is able to restore nutritional deficiencies that can occur with severe dietary restrictions. Kefir diet is good, among other things, because it helps maintain the normal intestinal microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in digestion and absorption of food.
In mono and mixed diets, kefir takes pride of 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 mineral water treatment, eating local products. Doctors of the time advertised 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 has many undeniable advantages.
A powerful probiotic
Due to its composition, kefir is "friendly" with the microflora of our body and helps it 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 easywill tidy up all the digestive organs. Kefir promotes digestion of food, helps reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive drugs with lacto- and bifidobacteria, which are often prescribed to be taken 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 provides a person with everything necessary to saturate the bones with minerals.
Relieves allergy symptoms
Allergic reactions often occur due to the fact that the protein is not absorbed enough in the intestine, which causes an immune response in the body. The use of kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- 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 flaking of the skin.
Important! The above does not apply to cases of allergy to cow's milk protein. For such people it is contraindicated to drink kefir.
Source of nutrients
| name | weight, gr | proteins, g | fat, gr | 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, which is fully 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 a product that can be consumed in large quantities, while not harming the figure.
Popular diet options
The answer to the question of how to lose weight with kefir depends on how fast you need to lose weight, how many pounds and how severe restrictions are planned by the person. Among those who lose weight in this way, the most popular are several diet options. 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 other foods weighing up to 100 grams, is added to this every day. This can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are several options, the most important are the basic principles:
- All additional food cannot be salted.
- In addition to kefir, you can drink only plain or mineral water.
- 2-3 days before the start of the diet give up harmful foods.
In this case, the diet will help you lose 3-5 kg of excess weight in a short time.
Diet with kefir apples
Quite a solid version of the diet, suitable only for people with a healthy gastrointestinal tract. With problems with these organs, diet can lead to severe digestion. The principle of such a diet is simple. 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 equal intervals.
Such a diet cleans the body well of toxins, but it is quite difficult to endure. If you follow it for 3-5 days, 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 micronutrients from the body.
Kefir cucumber diet
The option is suitable for those who need to lose a few pounds quickly. It is strongly recommended not to adhere to 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 are consumed at equal intervals. Very strict option, its use is not recommended unless absolutely necessary.
Strict diet with kefir
The most difficult option is the kefir monodiet. This is a very good way to lose weight quickly, but this option requires a lot of willpower and a completely healthy body. Such a restriction can be observed for no more than three days and then gradually get out of the diet without eating high-calorie foods for a few more days. If you immediately after three days of kefir rush to food, all efforts will be in vain, the weight will return.
For such a diet you need kefir with 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 pure water is allowed to be drunk. If you do not have experience with strict diets, it is better not to try to last three days immediately. Try one day first, then two in a few weeks. And after a month you can try to withstand three days of strict restrictions.
Important! Even if you have the strength to stay on such a diet longer, you should not do it. Adherence to a strict kefir diet for more than three days contributes to the extraction 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 weight loss will be irreversible. Weight loss will be followed by fatigue and constant tiredness. For such a diet it is necessary to drink 1, 5 liters of fermented milk drink per day, adding to it some products:
- 1 day - baked or boiled potatoes in the peel - 200 g.
- Day 2 - boiled chicken without skin - 250 g.
- Day 3 - boiled lean beef - 200 g.
- Day 4 - baked fish with low fat content - 200 g.
- Day 5 - fresh apples or cabbage salad - up to 500 g.
- Day 6 - only clean water.
- Day 7 - all kinds of unsweetened fruits - 500 g.
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. On 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 one product, kefir has its advantages and disadvantages. However, the former prevail, as 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 tandem with a wide variety of products. Furthermore:
- 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 absorb vitamins.
- Another advantage is the availability of this option. The allowed food ration is cheap, available for every wallet, and is also available in almost every store. For a week diet of products leaves little.
- On the day of kefir you can drink a lot, the diet is easy to maintain.
disadvantages
The disadvantages of kefir diet are not too serious, but there are things you should pay attention to:
- Kefir helps speed up the metabolism, drugs taken on a kefir diet may not have time to work properly.
- With prolonged mono-nutrition 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 empty.
- Kefir has a mild laxative effect, people with digestive problems should keep this in mind.
- With increased acidity in the stomach is also worth choosing a kefir diet with caution.
How to get out of the kefir diet
All efforts 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 very happy.
First, the exit must be gradual. The first few days you can eat vegetables, then add some cereals, after a few days - add meat to the diet.
Secondly, there should be no alcohol for at least two more weeks. Alcoholic beverages hit the metabolism and their use inadvertently makes you overeat.
If you follow these rules, a weight loss diet will bring maximum results.
Table of authorized products
Since the kefir diet allows you to diversify the menu, you can take one of the permitted products and use them with kefir. The main thing is to maintain reasonable limits in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Virtually all vegetables are allowed, especially greens.
| name | squirrels | Fat | 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 |
| 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 |
Fruits
Fruits should be chosen not the sweetest, which have a lot of water and fiber. From them you can make a fruit salad, nutritious and delicious.
| name | squirrels | Fat | 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 |
| Grapefruit | 0, 7 | 02 | 6. 5 | 29 |
| kiwi | 1. 2 | 0. 6 | March 10 | 48 |
Forest fruits
All kinds of berries are useful, except for grapes.
| name | squirrels | Fat | Carbohydrates | calories |
| Berry | 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, kefir diet is combined with them, but you have to be careful.
| name | squirrels | Fat | 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 get too carried away with such products.
| name | squirrels | Fat | Carbohydrates | calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Prunes | 2. 3 | 0, 7 | 57. 5 | 231 |
| Almonds | eighteen | 53 | thirteen | 609 |
| hazelnut | sixteen | 67 | ten | 704 |
| porridge | 25 | 54 | thirteen | 643 |
Cereals and grains
These foods are very good for a mixed diet. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| name | squirrels | Fat | Carbohydrates | calories |
| Buckwheat | June 12 | 3. 3 | 64 | 330 |
| Oatmeal | May 12 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0, 7 | 78. 9 | 344 |
| millet | 11. 5 | 3. 3 | 65 | 348 |
| semolina | March 10 | one | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited weight. This is the maximum of sweets that can be eaten once or twice if you maintain a diet with kefir.
spices
Some spices are very suitable for making cocktails for weight loss, which use kefir or yogurt for drinking. In such cocktails you can add cinnamon, dried ginger powder and paprika in small quantities.
To dress a vegetable salad, as well as to improve the taste of meat or fish, you can use natural fresh or dried herbs.
The use of other spices is best avoided as they:
- Irritating to stomach.
- Stimulates appetite, causing a feeling of 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 consumed for breakfast will allow you not to feel very hungry until noon.
bird
Suitable 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 prepared in a dietary way - steamed, or baked in the oven without oil, or simply boiled.
Eggs
Boiled bird eggs are a very good dietary product, rich in protein. They help satisfy hunger and do not violate the principles of nutrition. If you do not like boiled eggs, you can make scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
Oily fish are not recommended. Despite the presence of beneficial Omega-3 acids, such food can be difficult to digest, especially if you choose a solid kefir diet.
It is worth preferring the fillet of white varieties - pollock, cod, pike or hake. Such fish will enrich the diet with protein without causing unnecessary stress to the body. For dinner or lunch, boiled fish will saturate the body for a long time.
If possible, it is worth eating seafood rich in protein - mussels or shrimp.
Table of prohibited products
Many foods are banned either because of excess calories or because they provoke digestive disorders. For example, sweets will cause a jump in blood sugar and slow down metabolism. Excess salt will cause swelling and slow down the removal of toxins. Alcohol - causes severe dehydration in large quantities, and small increase appetite and irritate the stomach.
Snacks
One of the most harmful products, especially in the case of strict restrictions, such as kefir diet. They have a negative impact on several fronts at once: salt, trans fats, spices. Their caloric content is also very high, while snacks do not bring the slightest benefit.
| name | squirrels | Fat | Carbohydrates | calories |
| popcorn | 7. 3 | May 13 | 62. 7 | 407 |
| Fried chips | 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 cannot be achieved quickly.
- The presence of gluten, which in many people causes adverse intestinal reactions and overloads the digestive system.
Bakery products
Everything related to flour can be said about bakery products. In addition, it is worth noting that, as a rule, there is a lot of sugar and yeast in the baking - this is not combined with a kefir diet.
Sweets
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. Enormous amounts of glucose entering the bloodstream cause insulin spikes. And elevated insulin levels make you feel hungry more often. When using a large number of confectionery, one 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 milk protein and milk fat. But ice cream, like any jam, provokes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety occurs in 2-3 hours, and after ice cream you want to eat in 20 minutes.
Chocolate
If you can't imagine life without sweets at all, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the ensuing consequences.
Sauces and spices
The kefir diet should not contain high-calorie supplements. 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 that's a lot.
| name | squirrels | Fat | 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 forbidden. 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 the addition of kefir diet, can not be eaten. Hard cheese and cottage cheese are good for everyone, except that they can cause intestinal problems and slow 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 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 a permitted portion.
Sausages
Each sausage is not a natural product, but a mixture of industrial meat and fat, seasoned with salt and spices for appetite and stuffed with moisture-retaining agents. Swelling, stomach pain, high blood pressure and a huge amount of extra calories. You should refuse such things, even if you eat not only kefir.
Oils and fats
Kefir diet butter is prohibited. Vegetable oils are also best avoided. It's a lot of calories and a load on the gallbladder. The fat contained in natural kefir is sufficient for the absorption of fat-soluble vitamins from vegetables and fruits.
Alcoholic beverages
Every alcohol is definitely not compatible with diet food. 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 that cleanses kefir, weight loss may stop, as the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.
Fully or partially restricted products
Carbonated drinks can increase stomach acid reactions and are best avoided. Products obtained during the fermentation process, such as bread or yeast, can also disrupt the proper course of the diet. Otherwise, it all depends on what weight loss option is chosen. A strict diet for three days excludes everything, the classic diet allows a lot.
To lose weight guaranteed, it is better to use foods only from the list of permitted. How many days - depends on the severity of the diet.
Dietary kefir dishes
On the basis of kefir you can prepare wholesome 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 sweets will replace sweets, while satisfying hunger and saturating the body with useful fiber. To make cookies you will need:
- Kefir 1% - 300 g.
- Hercules flakes - 300 gr.
- Raisins - 100 g.
- Lubricating oil - 20 g.
- Honey - 30 g.
Pour kefir over the flakes and leave for 30-40 minutes to soften. Meanwhile, boil the washed raisins in boiling water. When the flakes soften, add the remaining ingredients and stir. Line a baking tray with parchment or grease with oil. Form cookies about 1. 5 cm thick, place on a baking tray and place in the oven for half an hour.
Dietary kefir pancakes
Deep fryers are made on the same principle as ordinary ones, but wheat flour should be replaced with chopped oatmeal. Such pancakes are delicious and meet the rules of the kefir diet. The ratio of the products is as follows:
- Oatmeal - 100 g.
- Kefir - 150 g.
- Chicken egg - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0, 5 tsp
All ingredients should be mixed and left to stand 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 diet kefir pancakes
To make such pancakes that you can eat just like that or add a little stuffing 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 the knife.
First you need to mix kefir with soda and stir so that it starts to simmer. Then add all the liquid ingredients, mix and then add the flour in small portions, stirring thoroughly. If the dough is too liquid, the amount of flour should be increased. Leave for 20 minutes and you are ready to cook. Pancakes are best fried in a pan with a non-stick coating.
To make the dough softer, all ingredients must be at room temperature. Kefir and eggs must be removed from the refrigerator beforehand.
Who is contraindicated kefir diet
Kefir diet has very few contraindications. The following should be avoided:
- Pregnant and lactating women. Calorie deficiency is unacceptable, and the lack of certain micronutrients can seriously undermine 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 diet rich in protein overloads this body.
Conclusion
Kefir diet, due to its variability, is highly valued by many people. It's easy to choose a diet that will either help you cleanse your body quickly, or get in shape slowly, or pull back a little - it 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 to remember 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 weight will return quickly.