The kefir diet is a popular weight loss diet. Their hard options are designed for three or seven days, when meals are scheduled by the hour, the soft ones for 14 days or more. Rules and restrictions for a kefir diet for effective weight loss, an approximate menu for every day with a photo, as well as how many kilograms you can lose in a week.
How does the diet work?
Kefir contains many nutrients necessary for the human body. The most important are prebiotics and bifidobacteria. They help the functioning of the gastrointestinal tract, normalize digestion.
At the same time, a 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.
Products allowed and prohibited
There are many options for a kefir diet, they differ in combining a fermented milk drink with various products. Most often, with vegetables and fruits, the advantage of which is a large number of useful vitamins, fiber and microelements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwis, strawberries. Any vegetables are allowed. Cabbage, carrots, cucumbers, celery most used. Potatoes are found in some diet options, even though they are high in starch.
In a kefir diet, the use of low-fat varieties of fish and meat is allowed, 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 carbohydrate content in the food consumed. Therefore, the list of "prohibited items" includes, in the first place, sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meats.
Varieties
Kefir diet types differ in terms of the period, the products used, and the order of their use.
For three days
The hard variety exclusively involves the use of kefir and water. The second option, softer, allows low-calorie fruits. But only on the second day of the diet.
Three days of fasting will allow you to quickly lose a few kilos. But you should not abuse that diet. Experts do not recommend a strict kefir diet for a longer period. Lack of nutrients can have a negative effect on the functioning of the entire body.
Nutritionist, candidate for medical sciences: "Mono-diets are best used in the form of fasting days, individually and as directed. It can be one day in the middle of a week or several days a week. Most of the time , a mono-diet is needed to stimulate weight loss. "
For seven days
The kefir diet of the week is more varied in terms of products. In addition to a fermented dairy 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;
the second - 150 grams of boiled chicken;
third - 200 grams of boiled meat;
the fourth - 150 grams of boiled fish;
fifth - a kilogram of apples or a salad from any vegetable (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 nutrition allows you to lose up to five kilograms of excess weight.
There is also a harder version of the kefir diet for seven days. You can diversify the diet only with kefir, water and a kilogram of apples a day. During this time, you can already lose about ten kilograms.
For nine days
The kefir diet for nine days is also called "3 for 3". The diet is changed every three days. There are also more and less strict versions of this diet.
In the hard version, you can drink kefir and water for the first three days. In the later period, you can add the option of a 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 involves the use of boiled buckwheat, apples, or chicken in combination with kefir at each stage.
This version of the nine-day diet is popular. The first three days are download days. There, just kefir and water. Then you can add no more than a liter of light vegetable soups or about a kilogram of salads per day. In the final stage, it is allowed to consume about 500 grams of cooked lean meat per day.
Day 21
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 kilograms of excess weight in three weeks, without exposing the body to severe stress and stress.
The diet involves eating evenly, five to six times a day, in roughly the same portions. You also need to drink a liter of kefir and half a liter of any liquid. Include water, tea, and even soup.
During the 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. On 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
There are three-, seven-, or nine-day diet options. Here the kefir is combined with one of the foods rich in protein. Most of the time it is chicken or turkey fillet. Meat days are introduced instead of fruit and vegetable days. 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 came from showbiz. 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. m. 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 any low-calorie fruit;
quarter - 300-500 grams of boiled chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;
sixth - it is only allowed to drink mineral water without gas;
seventh - 500 grams of fruit.
Diet rules
To lose weight quickly on a kefir diet, you need to follow the rules:
only healthy people can limit food;
food must be distributed evenly to avoid hunger;
not engage in serious physical activities;
eat fresh food.
If you feel unwell (dizziness, stomachaches, severe fatigue) it is necessary to stop the diet and consult a specialist to get out of the restriction regimen without damaging health.
Get off the diet
For the diet to live up to expectations, it is important to get off it correctly. This will allow you not to lose the result of losing weight in the first few days. A sharp change in diet can lead not only to weight gain, but also to a poor functioning of the digestive system.
The main thing is to act gradually. During the kefir diet, the body is used to receiving food in small portions. It is this principle that is worth upholding.
New products need to be introduced on a daily basis. It is best to start with cereals, soups and salads. They will allow you to saturate with a small amount of food and at the same time contain the necessary nutrients.
It should not change sharply to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to keep the result
After completing the diet, it is important to maintain the weight at the desired level. This will help the observance of the principles of proper nutrition and physical activity.
This does not imply a total rejection of desserts or fried steaks, but moderation is needed in everything. The water balance is also important. You can drink clean water without restrictions.
Advantages and disadvantages
The advantages of a kefir diet are directly related to the main product. A fermented milk drink is healthy in itself. It is rich in calcium, which means that the bones, nails and teeth will remain strong. At the same time, kefir is very nutritious and can beat 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 weight loss.
There are also downsides. With a kefir diet, the diet becomes very meager. As a result, a person does not receive a complex of nutrients. This can affect the normal function of the organs.
In addition, this fermented milk drink often has a laxative effect and, if used for a long time, it can cause intestinal and digestive discomfort.
Also, the disadvantages include rapid weight gain after a diet if the principles of proper nutrition are not followed.
Nutritionist on contraindications: "The danger of long-term mono-diets lies in their imbalance: a deficiency of some nutrients and an overabundance of others. For example, with a long-term protein mono-diet, gout will eventually disappear. will develop. Therefore, any long-term mono-diet will worsen health, deprive the body of energy. The weight will disappear, but this will also lose muscle tissue. But long-term and long-term success in losing weight cannot be achieved. weight, as our cells capture what little is given to them and accumulate. Metabolic processes in the body will also slow down. Any diet requires specialized control. "
Contraindications
It is worth giving up the diet of pregnant and lactating women. At this time, you should diversify your diet with healthy foods so that both mom and baby get enough nutrients.
It is impossible to drastically limit food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir with high acidity of the stomach is also not recommended.
Heart failure, allergic reactions, and other chronic diseases can also become a contraindication to the kefir diet.
Before starting a diet, you should consult with your doctor and eliminate all risks. Also, a specialist, such as a professional nutritionist, will select the optimal diet for weight loss.
How can kefir be replaced?
To lose weight, it is important to choose only natural kefir with a low fat content, preferably one or 2. 5%. You should pay attention to the service life. If it is more than two weeks, the drink most likely contains a lot of preservatives. 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, ayran.
Diet kefir dishes.
After completing the diet, kefir may no longer be a favorite product. Preparing delicious dishes with this drink will help you diversify your diet.
Shake with kefir
| Category | Complexity | Time to cook |
|---|---|---|
| Drink | Easily | 5 minutes. |
Ingredients:
| kefir | 0, 200 liters |
| any berry or fruit (you can freeze or dry fruits) | 50 grams |
| cereals | 20-30 g |
| honey | 5 g |
preparation:
- Remove the seeds of fruits and berries.
- Put all the ingredients in a blender and blend until smooth.
- Pour the drink into a glass and garnish with blackberries or fruit.
Diet pancakes with kefir
When paired with fresh fruit and low-fat yogurt, these pancakes make a delicious and healthy breakfast.
| Category | Complexity | Time to cook |
|---|---|---|
| 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 liters |
| sugar | 5 g |
| Salt | taste |
| vegetable oil | 0, 020 liters |
preparation:
- Beat the egg, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Continuing to beat, add the flour little by little. You should get a thick mixture.
- Add hot boiled water to the dough and beat.
- Pour butter into the batter and mix well. The finished mix should have a runny consistency.
- It is better to fry pancakes without oil in a non-stick pan.
The dietitian recommends approaching dietary restriction responsibly and not abusing fad diets: "In weight loss, in addition to reducing daily caloric intake, the principle of maintaining a balanced diet is important. You should always start for checking the presence of unhealthy foods on the table, analyzing the diet, intervals between meals, water balance ".