The kefir diet is a popular diet for weight loss. Its hard options are designed for three days or seven days, when meals are scheduled by the hour, soft meals - for 14 days or more. The rules and restrictions on the kefir diet for effective weight loss, the approximate menu for each day with a photo, as well as how many kilograms you can lose in a week.
How the diet works
Kefir contains many nutrients necessary for the human body. The most important are prebiotics and bifidobacteria. They help the digestive tract work, normalize the digestive process.
At the same time, fermented milk drinks are low in carbohydrates and therefore calories. The body following the kefir diet uses its own resources. The metabolism is faster, and the extra pounds will disappear.
Allowed and Prohibited Products
There are many options for the kefir diet, they differ in the combination of fermented milk drinks with different products. Usually - with vegetables and fruits, its advantage is a large amount of vitamins, fiber and useful trace elements.
Prioritize low-calorie fruits and berries, such as apples, pears, kiwis, strawberries. Any vegetables are allowed. The most commonly used are cabbage, carrot, cucumber, celery. Potatoes are found in a number of dietary options, despite the fact that they are high in starch.
In the kefir diet, it is permissible to use low-fat fish and meats, as well as cereals, mainly buckwheat - with less carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content of the food. So the "forbidden food" list includes, first of all, sweet, fatty and starchy foods. It is also advisable to refuse semi-finished products, pickles, smoked meats.
Level
The types of kefir diets vary in terms of the period, the products used, and the order in which they are used.
In three days
The variety is difficult to include using only kefir and water. The second, gentler option allows for low-calorie fruits. But only on the second day of the diet.
Three days of fasting will help you quickly lose a few pounds. But you should not abuse such a diet. Experts do not recommend a strict kefir diet for longer periods of time. The lack of nutrients can adversely affect the functioning of the entire body.
Dietitian, medical science candidate: "Single-box diets are best used in the form of fasting days, individual and prescribed. Be it a day in the middle of the week or a few days in the middle of the week. week. Usually, a mono-diet requires a diet to stimulate weight loss. "
In seven days
The kefir diet of the week is more diverse in terms of products. In addition to a fermented milk drink, it involves the use of vegetables, fruits, meat and fish.
Every day, certain products are added to one and a half liters of kefir. One of the diet options:
the first day - four boiled potatoes;
second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
Wednesday - 150 grams of boiled fish;
fifth - a kilogram of apples or a salad of any vegetable (carrots, cabbage);
for the last two days of the diet, only kefir and water remained.
Meat, potatoes and fish can be steamed. But it is important not to use salt and spices when doing this. Such a diet allows you to lose up to 5 kg of excess weight.
There is also a more extreme version of the seven-day kefir diet. You can diversify your diet with just kefir, water and one kilogram of apples a day. During this time, you were able to lose about 10 kg.
In nine days
The Nine-Day Kefir Diet is also known as the "3 x 3". The diet is changed every three days. There are more and more less strict versions of such diets.
In the hard version, you can drink kefir and water for the first three days. In the next stage, you can add the option of one kilogram of apples or 100 grams of boiled meat. Three more days are also limited to two liters of kefir and clean water.
A less strict diet includes the use of buckwheat, applesauce 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 add no more than a quart of light vegetable soup or about a kilo of salad per day. In the final stage, it is allowed to consume about 500 grams of cooked lean meat per day.
On the 21st
The 21-day Kefir diet was developed by the nutritionists of the Institute of Nutrition. It is quite gentle and allows you to get rid of 10 kg of excess weight in three weeks without causing the body to stress and stress.
The diet consists of eating evenly, 5 to 6 times a day, in equal amounts. You also need to drink a liter of kefir and half a liter of any liquid. It includes water, tea and even soup.
For all 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 a little and in prepared meals. Fruits and vegetables are also the basis of the diet.
kefir protein diet
Have three, seven or nine days of fasting. Here kefir is combined with one of the protein rich foods. Usually 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 from a famous singer
Another type of kefir diet comes from gig business. The famous singer shared the diet that helped her get rid of that extra weight. This diet is also based on the use of kefir and is designed for one 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;
second - 500 grams of cheese;
third - 500 grams of any low-calorie fruit;
Wednesday - 300-500 grams of boiled chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;
Friday - only non-carbonated mineral water is allowed;
Saturday - 500 grams of fruit.
Diet rules
To lose weight fast on the kefir diet, you must follow the rules:
only healthy people are allowed to restrict food;
food should be evenly distributed so as not to starve;
do not engage in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, stomach pain, severe fatigue - you should stop the diet and consult a specialist to get off the restriction without harming your health.
Get out of the diet
In order for the diet to achieve its goals, it is important to do it right. This will allow you not to lose the results of weight loss in the first days. A major change in diet can not only lead to weight gain, but also cause digestive problems.
The main thing is to act gradually. In the kefir diet, the body is used to receiving food in small portions. That is a principle worth keeping.
New products need to be introduced every day. Better to start with cereals, soups and salads. They will allow you to fill up with a small amount of food and at the same time contain the necessary nutrients.
You should not suddenly switch to fried, sweet and salty. Such dietary changes can harm the stomach and pancreas.
How to keep results
After completing the diet, it is important to keep the weight at the desired level. This will help with adherence to the principles of proper nutrition and physical activity.
This doesn't mean giving up desserts or fried steak altogether, but moderation is needed in everything. Water balance is also important. You can drink clean water without restriction.
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 strong bones, nails and teeth. At the same time, kefir is very nutritious and has the ability to quench hunger in the long run. This means it will be easier for you to follow such a diet. And this will allow you to achieve good results in weight loss.
There are also downsides. With the kefir diet, the diet became very scarce. As a result, a person does not receive a complex of nutrients. This can affect the normal functioning of organs.
In addition, this fermented milk drink often has a laxative effect, if used for a long time can cause intestinal and digestive disorders.
In addition, the disadvantages include rapid weight gain after dieting if the principles of proper nutrition are not followed.
Dietitian on contraindications: "The danger of long-term mono-diet diets lies in their imbalance - the deficiency of some nutrients and an excess of others. For example, withlong term single protein diet, gout eventually develop. So any mono diet long term will degrade health, deplete body of energy. will decrease, but this also causes loss of muscle tissue, but it is not possible to achieve long-term and lasting success in weight loss, because our cells will take what they have little supply and accumulate. Metabolism in the body will also slow down. Any diet requires expert control. "
Contraindications
The diet should be abandoned for pregnant and lactating women. At this time, you should diversify your diet with healthy foods so that both mother and baby are provided with enough nutrients.
It is not possible to restrict eating for people with stomach ulcers, intestines, pancreatitis, kidney failure. The use of kefir is also not recommended with high acidity of the stomach.
Heart failure, allergic reactions, and other chronic illnesses can also become contraindications to the kefir diet.
Before starting the diet, you should consult your doctor and eliminate any risks. In addition, a professional, 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 the expiration date. If it's been more than two weeks, then most likely, the drink has a lot of preservatives. And it's hard to call it useful.
You can replace kefir with any fermented dairy product with similar ingredients - 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 the preferred product. Preparing delicious dishes with this drink will help diversify your diet.
Smoothie kefir
| Type | Complication | Cooking time |
|---|---|---|
| Drink | Easily | 5 minutes. |
Ingredient:
| kefir | 0, 200 l |
| any berry or fruit (you can freeze or dry fruit) | 50g |
| cereals | 20-30 g |
| Beloved husband | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Place all ingredients in a blender and blend until smooth.
- Pour the drink into a glass and garnish with berries or fruit.
Diet pancakes with kefir
When combined with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| Type | Complication | Cooking time |
|---|---|---|
| Desserts | medium | 1 hour |
Ingredient:
| kefir 1% or 2. 5% | 0. 5 l |
| Oatmeal or rye | 8 tbsp. l. |
| egg | 1 personal computer. |
| hot water | 0, 150 l |
| Street | 5 g |
| Salt | taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat eggs, sugar, and salt in a bowl until smooth.
- Add the kefir to the mixture and mix.
- Continue beating, gradually adding flour. You will get a thick mixture.
- Add hot boiling water to the flour and whisk.
- Pour the butter into the flour and mix well. The finished mixture must have a liquid consistency.
- It is better to fry pancakes without oil in a non-stick pan.
Dietitians recommend approaching dietary restriction responsibly and not overdoing it in pursuit of fad: "For weight loss, in addition to reducing daily calorie intake, the principle of maintaining a dietA balanced diet is important. You should always start by reviewing the presence of unhealthy foods on the table, analyzing your diet, spacing between meals, water balance. ".