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 - for 14 days or more. Rules and restrictions for a kefir diet for effective weight loss, an approximate menu for each day with a photo, as well as how many pounds 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 work of the gastrointestinal tract, normalize digestion.
At the same time, fermented milk drink contains few carbohydrates and therefore calories. The body on a kefir diet uses its own resources. The metabolism speeds up and the extra pounds disappear.
Authorized and prohibited products
There are many options for kefir diet, they differ in the combination of fermented milk drink with different products. Most often - with vegetables and fruits, whose advantage is a large amount of vitamins, fiber and useful trace elements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwis, strawberries. All kinds of vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some dietary options, despite the fact that they are high in starch.
The kefir diet allows the use of low-fat varieties of fish and meat, as well as cereals, mainly buckwheat - there are fewer carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low content of carbohydrates in the food consumed. Therefore, the list of "prohibited products" includes primarily sweet, fatty and starchy foods. It is also recommended to give up semi-finished products, pickles, smoked meats.
Varieties
The types of kefir diet differ in terms of the period, the products used and the order of their use.
In three days
The hard variety includes exclusively the use of kefir and water. The second, softer option allows low-calorie fruit. 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 diet with kefir for a long time. Lack of nutrients can have a negative effect on the functioning of the whole body.
Nutritionist, Candidate of Medical Sciences: "Mono diets are best used in the form of fasting days, individually and for indications. 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 the week is more diverse in terms of products. In addition to fermented milk drink, it includes 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;
the second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
the fourth - 150 grams of boiled fish;
fifth - a kilo of apples or a salad of all kinds of vegetables (carrots, cabbage);
in the last two days of the diet only kefir and water remain.
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 five pounds of excess weight.
There is also a stricter version of the kefir diet for seven days. You can diversify the diet on it only with kefir, water and one kilogram of apples a day. During this time you can now lose about ten pounds.
In nine days
The kefir diet for nine days is also called "3 by 3". The diet is changed every three days. There are more and less strict options for such a 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 a kilo of apples or 100 grams of cooked meat. Another three days are also limited to two liters of kefir and clean water.
The less strict diet includes the use of 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. There - only kefir and water. Then you can add no more than a liter of light vegetable soups or about a kilogram of salads a day. In the last stage it is allowed to consume about 500 grams of lean cooked meat per day.
On the 21st day
The kefir diet for 21 days was developed by nutritionists from the Institute of Nutrition. It is quite gentle and allows you to get rid of ten pounds of excess weight in three weeks without exposing the body to severe stress and stress.
The diet includes a balanced diet, five to six times a day, in approximately equal portions. You should also drink one liter of kefir and half a liter of any liquid. 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 cooked. In this diet, salt is allowed, but little in ready meals. Fruits and vegetables are also at the heart of the diet.
Diet with protein kefir
There are three, seven or nine daily diet options. Here kefir is combined with one of the high-protein foods. Most often it is chicken or turkey fillet. Days of meat are introduced instead of days of fruits and vegetables. You can eat up to 400 grams of cooked or stewed meat a day without adding salt.
Kefir diet by a popular singer
Another type of kefir diet came 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 should 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 each 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
For fast weight loss on a kefir diet you must follow the rules:
only healthy people can restrict food;
food should be distributed evenly to prevent starvation;
not to engage 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 to get out of the regime of restrictions 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 days. A sudden 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 accustomed to receiving food in small portions. It is this principle that is worth following.
New products must be introduced daily. Better to start with cereals, soups and salads. They will allow you to be satisfied with a small amount of food and at the same time contain the necessary nutrients.
You should not abruptly switch to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to save the result
After completing the diet, it is important to maintain the desired level of weight. This will help to adhere to the principles of proper nutrition and physical activity.
This does not mean a complete rejection of desserts or fried steaks, but moderation is needed in everything. Water balance is also important. You can drink clean water without restrictions.
Advantages and disadvantages
The benefits of the kefir diet are directly related to the main product. The fermented milk drink is healthy in itself. It is rich in calcium, which means that bones, nails and teeth will stay healthy. At the same time, kefir is very nutritious and is able to defeat hunger for a long time. This means that it will be easier to follow such a diet. And this will allow you to achieve a good result in losing weight.
There are also disadvantages. With a kefir diet, the diet becomes very scarce. As a result, a person does not receive a complex of nutrients. This can affect the normal functioning of the organs.
In addition, this fermented milk drink often has a laxative effect and, if used for a long time, can cause intestinal and digestive disorders.
Disadvantages also include rapid weight gain after a diet if the principles of proper nutrition are not followed.
Nutritionist for contraindications: "The danger of long-term monodiet lies in their imbalance - deficiency of some nutrients and excessive abundance of others. For example, a prolonged protein monodiet will eventually develop gout. Thus, any long-term mono-diet will worsen health, will deprive the body of energy. The weight will disappear, but it will also lose muscle tissue. But long-term and long-term success in weight loss can not be achieved, because our cells will capture the little that is given to them and accumulate. Metabolic processes in the body will also slow down. Any diet requires control by a specialist. "
Contraindications
It is worth giving up the diet for pregnant and lactating women. At this time, you need to diversify your diet with healthy foods so that the mother and baby get enough nutrients.
It is impossible to sharply limit food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, renal failure. The use of kefir is also not recommended for high stomach acidity.
Heart failure, allergic reactions and other chronic diseases can also become a contraindication 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 low fat content, preferably one or 2, 5%. You need to pay attention to the expiration date. If it is more than two weeks, then most likely there are many preservatives in the drink. And it's hard to call it useful.
You can replace kefir with any fermented dairy product with a similar composition - low in fat and carbohydrates. It can be yogurt without sugar and additives, fermented baked milk, kefir.
Dietary kefir dishes
After the end of the diet, kefir may cease to be a favorite product. Preparing delicious meals with this drink will help you diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Drink | Easy | 5 minutes. |
Ingredients:
| kefir | 0, 200 l |
| any berries or fruits (you can frozen or dried fruits) | 50 gr |
| cereals | 20-30 gr |
| honey | 5 gr |
Preparation:
- Remove seeds from fruits and berries.
- Put all the ingredients in a blender bowl and mix until smooth.
- Pour the drink into a glass and garnish with berries or berries.
Dietary pancakes with kefir
When combined with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| Category | Complexity | Cooking time |
|---|---|---|
| Dessert | Average | One hour |
Ingredients:
| kefir 1% or 2. 5% | 0, 5 l |
| oat or rye flour | 8 tbsp. l. |
| egg | 1 piece. |
| hot water | 0, 150 l |
| sugar | 5 gr |
| sol | taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat the egg, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and stir.
- While continuing to beat, gradually add flour. A thick mixture should be obtained.
- Add hot boiled water to the dough and beat.
- Pour the butter into the dough and mix well. The finished mixture should have a liquid consistency.
- It is better to fry pancakes without butter in a pan with a non-stick coating.
The nutritionist recommends taking a responsible approach to dietary restrictions and not abusing diets in pursuit of fashion: "When losing weight, in addition to reducing daily calorie intake, the principle of maintaining a balanced diet is important. You should always start with a review of the presence ofunhealthy foods on the table, analyzing the diet, the intervals between meals, water balance ".