The kefir diet is a popular weight loss diet. Its hard options are designed for three days or seven days if meals are planned by the hour, soft - for 14 days or more. Rules and restrictions on a kefir diet for effective weight loss, an approximate menu for each day with a photo, as well as how many kilograms you can lose in a week.
This is how the diet works
Kefir contains many nutrients that are necessary for the human body. The main ones are prebiotics and bifidobacteria. They help the gastrointestinal tract normalize digestion.
At the same time, a fermented milk drink is low in carbohydrates and therefore low in calories. The body uses its own resources on a kefir diet. The metabolism speeds up and extra pounds disappear.
Permitted and prohibited products
There are many options for a kefir diet, they differ in the combination of a fermented milk drink with different products. Most often - with vegetables and fruits, the benefit of which is a large amount of vitamins, fiber and beneficial microelements.
Low-calorie fruits and berries such as apples, pears, kiwi and strawberries are preferred. Any vegetable is allowed. The most commonly used cabbage, carrots, cucumber, celery. Potatoes are included in some diet options, despite the fact that they are high in starch.
A kefir diet allows the use of low-fat fish and meats, as well as grains, mainly buckwheat - there are fewer carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content in the foods consumed. Therefore, the list of "prohibited items" mainly includes sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles and smoked meat.
sorts
The types of kefir diet differ in terms of the time period, the products used, and the order of their use.
For three days
The hard version only includes the use of kefir and water. The second, milder option allows low-calorie fruits. But only on the second day of the diet.
Three days of fast will allow you to lose a few pounds quickly. But you should not abuse such a diet. Experts advise against a strict kefir diet for long periods of time. A lack of nutrients can negatively affect the functioning of the entire body.
Nutritionist, candidate for medical science: "Mono-diets are best used in the form of fasting days, individually and based on the indication. It can be one day in the middle of the week or several days in the week. Diet is necessary to stimulate weight loss. "
Seven days long
The kefir diet for the week is more varied in terms of products. In addition to a fermented milk drink, vegetables, fruits, meat and fish are used.
Certain products are added to one and a half liters of kefir every day. One of the diet options:
the first day - four boiled potatoes;
the second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
the fourth - 150 grams of boiled fish;
fifth - a kilogram of apples or a salad made from vegetables (carrots, cabbage);
only kefir and water are left for the last two days of the diet.
Meat, potatoes and fish can be steamed. However, it is important not to use salt or spices when doing this. With such a diet, you can lose up to five kilograms of excess weight.
There is also a tougher version of the seven day kefir diet. You can diversify the diet just with kefir, water and a kilogram of apples per day. During this time you can already lose about ten kilograms.
For nine days
The nine-day kefir diet is also called the "3 of 3" diet. The diet is changed every three days. There are also more and less strict versions of such a diet.
In the hard version, you can drink kefir and water for the first three days. Then you can add either one kilogram of apples or 100 grams of cooked meat. Three more days are also limited to two liters of kefir and clean water.
A less strict diet involves using buckwheat, apples, or boiled chicken in combination with kefir at each stage.
This version of the nine-day diet is popular. The first three days are unloading days. There - only kefir and water. Then you can not add more than a liter of light vegetable soups or about a kilogram of salads per day. In the final phase, around 500 grams of lean cooked meat may be consumed daily.
On day 21
The kefir diet for 21 days was developed by nutritionists from the Institute of Nutrition. It is very gentle and allows you to get rid of ten kilograms of excess weight in three weeks without subjecting the body to heavy loads and loads.
The diet consists of eating evenly in roughly equal servings five to six times a day. You also need to drink a liter of kefir and a half liter of liquid. It contains water, tea, and even soup.
For every three weeks it is important to exclude sweet and high-calorie foods. Meat and fish should be low in fat and steamed or cooked. Salt is allowed on this diet, but only in small amounts and in ready-made meals. Fruits and vegetables are also the basis of the diet.
Diet with protein kefir
There are three, seven, or nine day diet options. Here kefir is combined with one of the protein-rich foods. Mostly it's chicken or turkey fillet. Instead of fruit and vegetable days, meat days are introduced. You can eat up to 400 grams of cooked or stewed meat per day without adding salt.
Kefir diet from a popular singer
Another type of kefir diet came out of show business. The popular singer shared a diet that helped her shed those extra pounds. This diet is also based on the use of kefir and is designed for one week. Every day until 6 p. m. you need to drink half a liter of kefir and eat certain foods:
the first day - 500 grams of baked potatoes;
the second - 500 grams of cheese;
the third - 500 grams of low-calorie fruit;
fourth - 300-500 grams of boiled chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, plums or raisins;
sixth - only drinking non-carbonated mineral water is allowed;
seventh - 500 grams of fruit.
Diet rules
For quick weight loss on a kefir diet, you need to follow the rules:
only healthy people can restrict food;
Food should be evenly distributed to prevent hunger;
do not engage in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, abdominal pain, severe fatigue - it is necessary to stop the diet and see a specialist in order to get out of the restriction regime without harm to health.
Getting out of the diet
In order for the diet to live up to expectations, it is important to get out of it properly. This will allow you not to lose the result of losing weight in the first few days. A major change in diet can lead not only to weight gain, but also to a malfunction of the digestive system.
The main thing is to act gradually. During the kefir diet, the body is used to consuming food in small portions. This principle is worth keeping.
New products have to be introduced every day. Better to start with cereals, soups, and salads. They allow you to satiate yourself with a small amount of food and at the same time contain the necessary nutrients.
You shouldn't switch to fried, sweet, and salty suddenly. Such a change in diet can damage the stomach and pancreas.
This is how you keep the result
After completing the diet, it is important to keep the weight at the desired level. This helps in adhering to the principles of proper diet and physical activity.
This doesn't mean a complete rejection of desserts or fried steaks, but anything requires moderation. The water balance is also important. You can drink clean water without any restrictions.
advantages and disadvantages
The benefits of a kefir diet are directly related to the main product. A fermented milk drink is healthy in itself. It's high in calcium, which means bones, nails, and teeth stay strong. At the same time, kefir is very nutritious and can defeat hunger for a long time. This means that it is easier to follow such a diet. And so, you can get a good result in losing weight.
There are downsides too. On a kefir diet, food becomes very scarce. As a result, a person does not receive a nutritional complex. This can affect the normal functioning of the organs.
In addition, this fermented milk drink often has a laxative effect and, if taken for a long time, can lead to intestinal and digestive disorders.
The disadvantages also include rapid weight gain after dieting if the principles of proper nutrition are not followed.
Nutritionist on contraindications: "The danger of long-term mono-diets lies in their imbalance - a lack of some nutrients and an excess of others. For example, a long-term protein mono diet will eventually develop gout. Every long-term mono diet worsens health, deprives the body of energy. The weight will go away, but it will also lose muscle tissue. But long-term and long-term success in losing weight cannot be achieved because our cells catch and accumulate what little they get. The metabolic processes in the body are also slowed down. Every diet requires expert control. "
Contraindications
It is worth abandoning the diet for pregnant and lactating women. At this point, you should diversify your diet with healthy foods so that both mother and baby get enough nutrients.
It is impossible to severely restrict diets for people with gastritis and ulcers, bowel disease, inflammation of the pancreas, and kidney failure. The use of kefir is not recommended even with high acidity of the stomach.
Heart failure, allergic reactions and other chronic diseases can also become contraindications for the kefir diet.
Before starting any diet, you should consult your doctor and rule out all risks. In addition, a specialist, such as a professional nutritionist, will select the optimal diet for weight loss.
How can you replace kefir?
For weight loss, it is important to choose only natural kefir with a low fat content, preferably one or 2. 5%. You have to pay attention to the durability. If it is more than two weeks, the drink is most likely high in preservatives. And it's hard to call it useful.
You can replace kefir with any fermented milk product with a similar composition - low in fat and low in carbohydrates. It can be yogurt without sugar and additives, fermented baking milk, ayran.
Diet dishes made from kefir
After you stop dieting, kefir may no longer be a favorite. Using this drink to prepare delicious dishes will add variety to your diet.
Smoothie with kefir
| category | complexity | cooking time |
|---|---|---|
| drink | Easy | 5 minutes. |
Ingredients:
| kefir | 0, 200 l |
| any berries or fruits (you can use frozen or dried fruits) | 50 g |
| oatmeal | 20-30 g |
| honey | 5 g |
Preparation:
- Remove the seeds from fruits and berries.
- Put all ingredients in a blender bowl and stir until smooth.
- Pour the drink into a glass and garnish with berries or fruits.
Diet pancakes with kefir
Combined with fresh fruit and low-fat yogurt, these pancakes make a delicious and healthy breakfast.
| category | complexity | cooking time |
|---|---|---|
| dessert | average | 1 hour |
Ingredients:
| Kefir 1% or 2. 5% | 0. 5 l |
| Oat or rye flour | 8 tbsp. l. |
| egg | 1 pc. |
| Hot water | 0. 150 l |
| sugar | 5 g |
| salt | taste |
| Vegetable fat | 0. 020 l |
Preparation:
- Mix egg, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Keep beating, gradually adding flour. You should get a thick mix.
- Add hot boiled water to the dough and beat.
- Pour butter into the batter and mix thoroughly. The finished mixture should have a liquid consistency.
- It is better to fry pancakes without oil in a non-stick pan.
The nutritionist recommends dealing responsibly with diet restrictions and not abusing diets in a fashionable way: "When losing weight, in addition to reducing the daily calorie intake, the principle of a balanced diet is important from unhealthy foods on the table, analysis of the diet, intervals between meals, water balance".