Kefir is part of the vast majority of diets. This is a satisfying stomach drink that restores nutritional deficiencies that can occur due to severe dietary restrictions. Among other things, the kefir diet is good because it helps maintain a normal gut microbiome -- the beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in the digestion and assimilation of food.
Kefir occupies an important place everywhere as an easy-to-digest and nutrient-dense food in both single and mixed diets.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. In addition to treatment with mineral water, medical trips to the Caucasus include the consumption of local products. Doctors at the time touted the drink's undeniable health benefits, and kefir was considered a panacea for nearly every ailment. Of course, this is an exaggeration, but kefir does have many undeniable advantages.
Strong probiotics
Due to its composition, kefir is the "friend" of our body's microbiome and helps it function. With the help of kefir, it is easy to restore the balance of disrupted beneficial microorganisms. After antibiotics, poisoning, viral illnesses - drinking this drink easily keeps all the digestive organs in order. Kefir promotes the digestion of food and helps reduce excess gas formation in the digestive tract.
Kefir can easily replace expensive medicines, often taken with antibiotics, with lactobacilli and bifidobacteria.
good for bones
Kefir contains a good amount of calcium for the body. One drink contains 30% of the daily dose of this element. Additionally, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium would not be absorbed. This combination provides a person with everything they need to fill their bones with minerals.
Relieve allergy symptoms
Many times, allergic reactions occur because proteins are not adequately digested in the gut, causing the body's immune response. Kefir is used to treat allergies for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is because of these properties that kefir can relieve various forms of allergies that accompany rashes or peeling skin.
important! The above does not apply to cases of allergy to cow's milk proteins. Kefir is forbidden for such people.
source of nutrition
| Name | weight / gram | protein, grams | fat, grams | Carbohydrates, grams | kcal |
| Kefir 2. 5% | 100 | 2. 8 | 2. 5 | 3. 9 | Fifty |
Kefir is characterized by a balance of ingredients. One cup contains about 6 grams of protein, which is completely absorbed, giving you a feeling of satiety over 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 eaten in large quantities without hurting the body.
popular dietary choices
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 restrictive the person plans to be. Among those who lose weight this way, several dietary options are most popular. These are short-term diets designed for short periods of time (up to a week).
The classic version of the kefir diet
This method involves using 1. 5 liters of kefir per day, plus a small portion of other foods weighing up to 100 grams that are added to it daily. It can be cooked meat, fish or chicken, eggs or fresh vegetables. There are few options, more important are the basic principles:
- All extra food can't have salt.
- Except for kefir, you can only drink plain water or mineral water.
- Avoid harmful foods 2-3 days before you start a diet.
In this case, dieting will help to lose 3-5 kg of excess weight in a short period of time.
Kefir Apple Diet
A fairly strict dietary diet, only for people with a healthy gastrointestinal tract. If there is a problem with these organs, the diet can lead to severe indigestion. The principle of this nutrition is simple. Every day you can use:
- 1. 5L kefir.
- 600 grams of fresh apples.
The product is divided into 6 equal portions and eaten regularly while awake.
Such a diet is great at removing toxins from the body, but it's hard to bear. 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 in the long term as trace elements may start to be lost from the body.
Kefir Cucumber Diet
This option is suitable for those who need to lose a few kilos quickly. It is strongly recommended not to stick to this diet for more than three days. For the three-day unloading marathon, you'll need:
- 1. 5 liters of kefir,
- 1. 5kg fresh cucumber.
The product is divided into 5 servings and eaten regularly. A very strict option, it is not recommended to use it unless absolutely necessary.
strict kefir diet
The hardest option is the kefir mono diet. It's a great way to lose weight quickly, but this choice requires considerable willpower and a completely healthy body. Such restriction can be observed for no more than three days, followed by a smooth withdrawal from the diet over several days without eating high-calorie foods. If you suddenly eat a kefir after three days, all your efforts will be in vain and the weight will come back.
For such a diet, you need kefir of any fat content, 1. 5-2 liters per day. Drink it should be divided into 5-6 doses. Except for kefir, only clean water is allowed. If you don't have experience with a strict diet, it's best not to try to withstand three days at once. Try it on the first day, after a few weeks - two. And after a month, you can try to endure a strict three-day limit.
important! Even if you have the strength to stick to this diet for longer, you shouldn't. Following a strict kefir diet for more than three days helps to leach minerals and trace elements from the body.
kefir diet 7 days
A week of kefir diet is not suitable for the fastest weight loss, but the weight loss will be irreversible. The weight you lose won't stick to your body, unless, of course, you finish your diet with fast food. For such a diet, drink 1. 5 liters of fermented milk drink per day, with the addition of certain products:
- 1 day - baked or boiled potatoes with skin - 200 g.
- Day 2 - Skinless boiled chicken - 250g.
- Day 3 - Cook Lean Beef - 200g.
- Day 4 - Low-fat grilled fish - 200 g.
- Day 5 - Fresh apples or coleslaw - up to 500g.
- Day 6 - Only clean water.
- Day 7 - Any unsweetened fruit - 500g.
In the early days, protein intake provides the body with power reserves, and at the end of the diet, plant foods improve bowel movements and stimulate digestion. On this diet for 7 days, you can shed some extra pounds.
Advantages and disadvantages of diet
Like any one-product-based diet, kefir has its pros and cons. However, the first one outperforms because kefir is a natural and very useful product and a diet without kefir can achieve excellent results.
benefit
The main advantage is the variety of options, you can use kefir alone or with multiple products. Apart from:
- The kefir diet provides excellent results that last a long time.
- Nutritious fermented milk beverages are rich in protein and also contain milk fat, which aids in the absorption of vitamins.
- Another advantage is the availability of this option. Allowed rations are cheap, available in any wallet, and in almost every store. A week's worth of dietary products leaves a little.
- Kefir can drink a lot on the day, and the diet is easy to maintain.
shortcoming
The downsides of the kefir diet are not too serious, but there are a few things to be aware of:
- Kefir helps speed up your metabolism, and medications taken on a kefir diet may not have the time to work as they should.
- Long-term mononutrients, the body may be deficient in certain elements; this diet is prohibited for one month. So the question of how long you can sit on a kefir is not a question of idleness.
- Kefir has a mild laxative effect, which should be taken into account by people with digestive issues.
- It also pays to choose a kefir diet carefully as stomach acidity increases.
How to Get Out of the Kefir Diet
If you don't know how to get rid of it properly, all efforts to maintain your diet can be in vain. This is especially important when choosing options with strict restrictions. Losing 7kg and coming back in a few weeks isn't exactly joy.
First, exports should be gradual. The first few days you can eat vegetables, then add some grains, after a few days - add meat to the diet.
Vo- Second, for at least another two weeks, there should be no alcohol. Alcoholic beverages can affect metabolism, and their use can involuntarily cause you to overeat.
A weight loss diet will bring the greatest results if you follow these rules.
Allow product table
Since the kefir diet allows you to diversify your menu, you can take any allowed product and use them with kefir. The most important thing is to keep reasonable limits on everything. The table shows the energy value per 100 grams of product.
Vegetables and Vegetables
Almost all vegetables are allowed, especially green vegetables.
| Name | squirrel | Fat | carbohydrate | Calories |
| cucumber | 0. 8 | 0. 1 | 2. 5 | fourteen |
| tomato | 0. 6 | 0. 2 | 4. 2 | 20 |
| 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 | 2 | 0 | 17 | 82 |
fruit
Fruits should be chosen that are not the sweetest and contain a lot of water and fiber. With them you can make a fruit salad that is nutritious and delicious.
| 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 |
| Grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
berry
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 |
mushroom
Mushrooms are fairly heavy foods to digest, and the kefir diet incorporates them, but you have to be careful.
| Name | squirrel | Fat | carbohydrate | 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, and you shouldn't get too obsessed with these products.
| Name | squirrel | Fat | carbohydrate | Calories |
| Dried apricots | 5. 2 | 0. 3 | 51 | 215 |
| Plum | twenty three | 0. 7 | 57. 5 | 231 |
| almond | eighteen | 53 | Thirteen | 609 |
| hazelnut | sixteen | 67 | ten | 704 |
| cashew | 25 | 54 | Thirteen | 643 |
Cereals and Grains
These foods are great for a mixed diet. They promote digestion and create a feeling of satiety. Nutrients are based on dry weight.
| Name | squirrel | Fat | carbohydrate | Calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| oatmeal | 12. 5 | 6. 2 | 61 | 352 |
| Beige | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| coarse grains | 10. 3 | one | 73. 3 | 328 |
chocolate
Some dark chocolate, very limited weight. If you're on a kefir diet, this is the candy you can eat once or twice at most.
condiment
Some seasonings are great for diet cocktails based on kefir or drinkable yogurt. In such a cocktail, you can add a small amount of cinnamon, dried ginger, and red pepper.
To flavor vegetable salads, and to improve the flavor of meat or fish, you can use natural fresh or dried herbs.
Other seasonings are best avoided because they:
- Irritating gastric mucosa.
- Stimulates appetite and causes hunger.
dairy products
In addition to kefir itself, you can enrich your diet with natural yogurt or low-fat cottage cheese. But you should prefer kefir because it has a different microbial composition than other products. Although cheese products for breakfast will keep you from feeling hungry until lunch.
bird
Good for chicken and turkey. You don't have to use just your breasts, other areas will work as well. But the bird has to be skinless and cooked the dietary way - steamed, or baked in an oven without oil, or simply boiled.
Egg
Hard-boiled bird eggs are a very good dietary product and are rich in protein. They help satisfy hunger pangs and do not violate dietary principles. If you don't like hard-boiled eggs, you can make scrambled eggs in a dry frying pan with a nonstick 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 when choosing a strict kefir diet.
It is worth choosing a white variety of fillets - cod, cod, zander or hake. Such fish will feed a protein-rich diet without causing unnecessary stress to the body. For dinner or lunch, poached fish can saturate the body for a long time.
If possible, it's worth eating protein-rich seafood -- mussels or shrimp.
List of Prohibited Items
Many foods are banned due to excess calories or causing digestive disorders. For example, sweets can raise blood sugar and slow down your metabolism. Excess salt can cause swelling and slow the leaching of toxins. Alcohol - large amounts can cause severe dehydration, small amounts can increase appetite and irritate the stomach.
snack
One of the most harmful products, especially when strictly restricted, such as the kefir diet. They negatively affect several things at the same time: salt, trans fats, seasonings. They're also high in calories, and the snack doesn't offer the slightest benefit.
| Name | squirrel | Fat | carbohydrate | Calories |
| Popcorn | 7. 3 | 13. 5 | 62. 7 | 407 |
| French fries | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | eleven | 605 |
Flour and Pasta
If you're on a kefir diet, almost all of these products are banned. There are several reasons:
- The calorie content of such products is not immediately apparent.
- The presence of gluten, in many people, can cause negative gut reactions and overload the digestive system.
baked goods
Everything related to flour can be said to be a baked product. Also, it's worth noting that baking usually contains a lot of sugar and yeast - which is not in conjunction with the kefir diet.
candy
First you can answer the question - how to lose weight? This is a complete rejection of sweets. Their calorie content isn't the worst. A large amount of glucose entering the bloodstream can cause a surge in insulin. Elevated insulin levels can make you feel hungry more often. When using a lot of candy products, a person is caught in a vicious cycle from which it is difficult to break free.
ice cream
The ingredients of ice cream itself are not that dangerous, it contains milk protein and milk fat. But ice cream, like any sweet treat, can lead to overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after eating such a dish, you will feel full for 2-3 hours and you will want to eat it 20 minutes after eating the ice cream.
chocolate
If you can't imagine life without sweets, you can eat a few slices of dark chocolate every day. Otherwise, chocolate is a confectionary product with all its consequences.
Sauces and Condiments
The kefir diet should not have any high-calorie food supplements. Various sauces, ketchup, mayonnaise -- all of which can trigger overeating and add extra calories. The table shows the value of just one tablespoon of these products, which is a lot.
| Name | squirrel | Fat | carbohydrate | Calories |
| mayonnaise | 0. 5 | 13. 75 | 0. 5 | 130 |
| ketchup | 0. 4 | 0 | 6 | 25 |
| cheese sauce | 0 | ten | 1. 3 | 100 |
dairy products
Sweetened milk is prohibited. Yogurt with lots of sugar and artificial additives, various curds of raisins, glazed curds are not dairy products, but candies.
processed cheese
Processed cheeses, especially those with additives added to the kefir diet, should not be eaten. Hard and natural cottage cheeses are good for everyone, but they can cause intestinal problems and slow motility. So it's best to use them very carefully.
meat products
Fatty meats such as pork and lamb, lard and bacon are also banned. The overloading of the pancreas with this type of product is quite strong, and combined with so many calories per 100 grams of weight, it is difficult to calculate whether there is an allowable serving size.
sausage
Any sausage product is not a natural product, but a blend of industrial meat and fat, seasoned with salt and spices to increase appetite, and stuffed with humectants. Swelling, stomach pain, increased pressure and lots of extra calories. You need to say no to things like this, even if you don't just eat kefir.
grease
Butter is prohibited in the kefir diet. It is best to avoid vegetable oils. That's a lot of calories and a burden on the gallbladder. Natural kefir contains enough fat to absorb fat-soluble vitamins from vegetables and fruits.
alcoholic beverages
Alcohol of any kind is absolutely incompatible with diet foods. In addition to increasing appetite, the danger of alcohol is that such drinks can severely overload the liver. Rather than massively removing toxins from the body (clean kefir), weight loss may come to a halt as the internal organs will be busy neutralizing alcohol and its decay products like aldehydes and acetic acid.
Fully or partially restricted products
Carbonated drinks can increase the acid response in the stomach and are best avoided. Products obtained during fermentation, such as bread or kvass, can also disrupt the proper eating process. Otherwise, it all depends on what weight loss program is chosen. The three-day strict diet ruled out everything, the classic diet allowed a lot.
To guarantee weight loss, it is best to only use foods that are on the allowed list. How many days - depends on the severity of the diet.
kefir diet dishes
Based on kefir, you can prepare dietary, healthy and mature dishes, and they can even be eaten at dinner.
Oatmeal Cookies
Such pastries will replace sweets while satisfying hunger and saturating the body with useful fiber. To make a cookie you need:
- Kefir 1% - 300 g.
- Hercules Tablets - 300 g.
- Raisins - 100 g.
- Lubricating oil - 20 g.
- Honey - 30 g.
Pour the flakes into the kefir and let sit for 30-40 minutes to soften them. At this point, steam the washed raisins with boiling water. When the flakes are soft, add the rest of the ingredients and mix. Line a baking sheet with parchment paper or butter. Form cookies, about 1. 5 cm thick, place on a baking sheet and place in the oven for half an hour.
Weight Loss Pancakes on Kefir
The production principle of fritters is the same as ordinary fritters, but the wheat flour should be replaced by oatmeal. These pancakes are delicious and fit the rules of the kefir diet. The product ratio is as follows:
- Oatmeal - 100 g.
- Kefir - 150 grams.
- Eggs - 2 pcs.
- Honey - 1 tbsp.
- Dough Baking Powder - 0. 5 tsp
All ingredients must be mixed and be sure to let sit for about 30 minutes for the flakes to soften and the baking powder to kick in. Bake pancakes in a pan without oil.
Kefir Weight Loss Pancakes Recipe
To prepare a pancake like this, you can eat it like that, or you can add some filling, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oat Flour - 1 cup.
- Honey - 3 tbsp.
- Eggs - 2 pcs.
- soda water - 0. 5 tsp
- Salt is on the tip of the knife.
First, you need to mix and stir the kefir with soda water so that it starts to boil. Then add all liquid ingredients, mix, then add flour in small portions and mix well. If the dough is too soft, the amount of flour should be increased. Leave for 20 minutes and you're ready to cook. Pancakes are best fried in a nonstick pan.
For a softer dough, all ingredients should be at room temperature. Kefir and eggs should be taken out of the refrigerator ahead of time.
Who is contraindicated on the kefir diet
The kefir diet has few contraindications. Should avoid:
- Pregnant and lactating women. A calorie deficit is unacceptable, and a lack of certain micronutrients can seriously damage health.
- People allergic to cow's milk protein or lactose intolerant. From such a diet, the body suffers.
- People with gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- kidney disease patients. A protein-rich diet can overload this organ.
in conclusion
The kefir diet is appreciated by many due to its variability. It's easy to choose a diet that helps you cleanse your body quickly, get in shape slowly, or cheer yourself up—depending on your goals.
Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of the food allowed.
The most important thing is not to forget that eating right is half the battle. It depends on whether it is possible for him to maintain the weight or if the kilos will come back quickly.