The kefir diet is a popular diet for weight loss. The hard options are designed for three days or seven days, when meals are scheduled by the hour, the soft ones - for 14 days or more. Rules and limits for the 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.
How diets work
Kefir contains many nutrients that are necessary for the human body. The most important are prebiotics and bifidobacteria. They help the work of the digestive tract, normalize digestion.
At the same time, fermented milk drinks contain very few carbohydrates, and therefore calories. The body on a kefir diet uses its own resources. Metabolism is accelerated, and extra pounds are lost.
Allowed and Prohibited Products
There are many options for the kefir diet, they differ in the combination of a fermented milk drink with various products. Most often - with vegetables and fruits, the advantage is a large amount of vitamins, fiber and useful microelements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwis, strawberries. Any vegetables are allowed. Cabbage, carrot, cucumber, celery are most commonly used. Potatoes are found in several dietary options, despite the fact that they are high in starch.
In the kefir diet, it is allowed to use low-fat varieties of fish and meat, as well as cereals, especially buckwheat - there are fewer carbohydrates, but more nutrients.
The key to a successful kefir diet is the low carbohydrate content of the food you eat. Therefore, the list of "prohibited items" includes, first of all, sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meats.
Varieties
Types of kefir diets differ in terms of the period, products used, and the order in which they are used.
For three days
Difficult varieties involve the exclusive use of kefir and water. The lighter second option allows for low-calorie fruits. But only on the second day of the diet.
Three days of fasting will allow you to lose a few pounds quickly. But you should not abuse such a diet. Experts do not recommend a strict kefir diet for a long time. Nutritional deficiencies can have a negative effect on the functioning of the entire body.
Nutritionist, candidate for medical science: "A single diet is best used in the form of fasting days, individually and as indicated. It can be one day in the middle of the week or several days a week. Most often, a mono-diet is needed to stimulate weight loss. "
For seven days
The kefir diet for a week is more varied in terms of products. In addition to fermented milk drinks, it involves the use of vegetables, fruits, meat and fish.
Every day, a certain product is added to one and a half liters of kefir. 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 any vegetable salad (carrots, cabbage);
in the last two days of the diet, only kefir and water remained.
Meat, potatoes and fish can be steamed. But it's important not to use salt and spices when doing this. Such nutrition allows you to lose up to five kilograms of weight.
There is also a harder version of the kefir diet for seven days. You can diversify your diet with only kefir, water and a kilogram of apples a day. During this time, you can already lose about ten kilograms.
For nine days
The nine-day kefir diet is also called the "3 by 3". The diet is changed every three days. There is also an increasingly strict version of the diet.
In the hard version, you can drink kefir and water for the first three days. In the next period, you can add a choice of one kilogram of apples or 100 grams of boiled meat. For the next three days, two liters of kefir and clean water are also limited.
A less restrictive diet involves the use of buckwheat, apples or boiled chicken in combination with kefir at each stage.
This version of the nine-day diet is very popular. The first three days are loading and unloading days. There - just kefir and water. Then you can add no more than a liter of light vegetable soup or about a pound of salad per day. In the final stage, it is allowed to consume about 500 grams of cooked lean meat per day.
On day 21
The 21-day kefir diet was developed by nutritionists from the Institute of Nutrition. It is quite gentle and allows you to get rid of ten kilograms of excess weight in three weeks, without exposing the body to severe stress and stress.
This diet involves eating evenly, five to six times a day, in almost equal portions. You also need to drink a liter of kefir and half a liter of any liquid. This includes water, tea and even soup.
For three weeks, the main thing is to exclude sweet and high-calorie foods. Meat and fish should be low in fat and steamed or boiled. In this diet, salt is allowed, but only in small amounts and in prepared foods. Fruits and vegetables are also the basis of the diet.
Kefir protein diet
There are three, seven, or nine day diet options. Here kefir is combined with one of the high protein foods. Most often it is chicken or turkey fillet. Meat day was introduced instead of fruit and vegetable day. You can eat up to 400 grams of boiled or steamed meat per day without adding salt.
Kefir diet of a popular singer
Another type of kefir diet comes from show business. The popular singer shared a diet that helped her get rid of those extra pounds. This diet is also based on the use of kefir and is designed for a week. Every day until 6 pm 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 any low-calorie fruit;
fourth - 300-500 grams of boiled chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;
sixth - only drinking non-carbonated mineral water is allowed;
seventh - 500 grams of fruit.
Diet rules
To lose weight quickly on the kefir diet, you need to follow the rules:
only healthy people can limit food;
food should be distributed evenly to prevent starvation;
not engaging in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, stomach pain, severe fatigue - it is necessary to stop the diet and consult a specialist in order to get out of the restriction regime without harm to health.
Get off 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 weight loss results in the first days. A sharp change in diet can lead to not only weight gain, but also a breakdown of the digestive system.
The main thing is to act gradually. During the kefir diet, the body is used to receiving small portions of food. This principle should be maintained.
New products need to be introduced every day. It is better to start with cereals, soups and salads. They will allow you to saturate with less food and at the same time contain the necessary nutrients.
You don't have to suddenly switch to fried, sweet and salty. Such dietary changes can harm the stomach and pancreas.
How to maintain the results?
After completing the diet, it is important to maintain the weight at the desired level. This will help adhere to the principles of proper nutrition and physical activity.
This does not imply a complete rejection of desserts or fried steaks, but moderation is required in everything. Water balance is also important. You can drink clean water without limitation.
Advantages and disadvantages
The advantages of the kefir diet are directly related to the main product. The fermented milk drink itself is healthy. It is rich in calcium, which means bones, nails and teeth will stay strong. At the same time, kefir is very nutritious and is able to beat hunger for a long time. This means it will be easier to follow such a diet. And this will allow you to achieve good results in losing weight.
There are also drawbacks. With the kefir diet, diets are becoming very scarce. As a result, a person does not receive complex nutrition. This can affect the normal function of the organ.
In addition, this fermented milk drink often has a laxative effect and if used for a long time can cause intestinal and digestive disorders.
Also, the disadvantages include rapid weight gain after dieting if the principles of proper nutrition are not followed.
Nutritionist on contraindications: "The danger of long-term mono-diet lies in its imbalance - deficiency of some nutrients and excess of others. For example, with a long-term protein mono-diet, gout will eventually develop. So, any long-term mono-dietwill worsen health, deplete the body's energy. Weight will be lost, but this will also lose muscle tissue. But long-term and long-term success in losing weight cannot be achieved, because our cells will catch a little of what they give and collect. Metabolic processes in the body will also slow down. Any diet requires special control. "
Contraindications
It is advisable to stop the diet for pregnant and lactating women. At this time, you should diversify your diet with healthy foods so that both mother and baby get adequate nutrition.
It is impossible to sharply limit food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir is also not recommended with high stomach acidity.
Heart failure, allergic reactions, and other chronic diseases can also be contraindications to the kefir diet.
Before starting a diet, you should consult your doctor and eliminate all risks. Also, a specialist, such as a professional nutritionist, will choose 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 need to pay attention to shelf life. If it is more than two weeks, most likely, there are a lot of preservatives in the drink. 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 carbohydrates. It can be yogurt without sugar and additives, fermented baked milk, ayran.
Diet dishes from kefir
After completing the diet, kefir may no longer be a favorite product. Preparing delicious dishes with this drink will help to diversify your diet.
Smoothie with kefir
| Category | Complexity | cooking time |
|---|---|---|
| Drink | Easy | 5 minutes. |
Ingredients:
| kefir | 0, 200 l |
| berries or any fruit (you can freeze or dry fruit) | 50 grams |
| cereals | 20-30 grams |
| Dear | 5 grams |
Preparation:
- Remove seeds from fruit and berries.
- Place all ingredients in a blender bowl and mix until smooth.
- Pour the drink into a glass and garnish with berries or fruit.
Diet pancakes with kefir
When paired with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| Category | Complexity | cooking time |
|---|---|---|
| Dessert | Average | 1 hour |
Ingredients:
| kefir 1% or 2. 5% | 0. 5 l |
| oats or rye flour | 8 tbsp. l. |
| egg | 1 piece. |
| hot water | 0. 150 l |
| Sugar | 5 grams |
| salt | flavor |
| vegetable oil | 0. 020 l |
Preparation:
- Beat eggs, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Continuing to beat, gradually add flour. You should get a thick mixture.
- Add hot boiled water to the dough and beat.
- Pour the butter into the mixture and mix well. The finished mixture should have a liquid consistency.
- It is better to fry pancakes without oil in a non-stick frying pan.
Dietitians recommend approaching dietary restrictions responsibly and not abusing diet in pursuit of fashion: "In losing weight, in addition to reducing daily calorie intake, the principle of maintaining a balanced diet is important. You should always start by reviewing the presence of unhealthy foods on the table, analyzing diet, intervals between meals, water balance".