The kefir diet is a popular weight loss diet. Its hard options are designed for three or seven days, when meals are scheduled hourly, light ones - for 14 days or more. Kefir diet rules and restrictions 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 needed by the human body. The most important are prebiotics and bifidobacteria. They help the gastrointestinal tract to work, 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 are gone.
Allowed and prohibited products
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 lot of useful vitamins, fiber and trace elements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwi fruit, strawberries. All vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some diet options, despite being high in starch.
On a kefir diet, the use of low-fat fish and meat varieties is allowed, as are cereals, especially buckwheat - there are less 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, in the first place, 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 period, products used, and order of use.
For three days
The hard variety exclusively involves the use of kefir and water. The second option, which is milder, allows for 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 must not abuse this diet. Experts do not recommend a strict kefir diet for a longer period of time. A lack of nutrients can have a negative effect on the functioning of the entire body.
Nutritionist, candidate for the medical sciences: "Mono-diets are best used on fasting days, individually and according to indications. It can be one day to mid-week or several days a week. Most of the time, a mono-diet regimen is needed to encourage 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 a liter and a half of kefir. One of the diet options:
the first day - four baked potatoes;
the second - 150 grams of cooked chicken;
third - 200 grams of cooked meat;
the fourth - 150 grams of cooked 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 remain.
Meat, potatoes and fish can be steamed. But it's important not to use salt and spices when doing this. This nutrition allows you to lose up to five pounds of excess weight.
There is also a harder version of the kefir diet for seven days. You can diversify your diet with just kefir, water, and a pound of apples a day. During that time, you can already lose about ten pounds.
for nine days
The nine-day kefir diet is also called the "3 in 3" diet. The diet is changed every three days. There are also less and less rigid versions of this diet.
In the hard version, you can drink kefir and water for the first three days. In the subsequent period, you can add a choice of a kilo 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 cooked 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 - just kefir and water. So, you can't add more than a quart of light vegetable soup or about a pound of salads a day. In the final step, you are allowed to consume about 500 grams of lean cooked meat per day.
on the 21st
The 21-day kefir diet was developed by nutritionists at the Institute of Nutrition. It's very gentle and allows you to get rid of ten pounds of excess weight in three weeks without exposing your body to severe pressure and stress.
The diet involves eating regularly, five to six times a day, in approximately the same portions. You also need to drink a liter of kefir and half a liter of any liquid. Includes 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. In this diet, salt is allowed, but little and in ready meals. Fruits and vegetables are also the mainstay of the diet.
Kefir Protein Diet
There are three, seven or nine day diet options. Here kefir is combined with one of the protein rich foods. Most of the time it's chicken or turkey fillet. Meat days are introduced instead of fruit and vegetable days. You can eat up to 400 grams of cooked or steamed meat a day without adding salt.
Kefir Diet of a Popular Singer
Another type of kefir diet came from 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 6pm 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;
quarter - 300-500 grams of cooked chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, plums or raisins;
sixth - it is only allowed to drink non-carbonated mineral water;
seventh - 500 grams of fruit.
diet rules
For quick weight loss on a kefir diet, you must 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, stomach pains, severe fatigue - it is necessary to interrupt the diet and consult a specialist to get out of the restriction regimen without harming your health.
going off the diet
In order for the diet to live up to expectations, it is important to abandon it correctly. This will allow you not to lose weight loss result in the first few days. A sudden change in diet can lead not only to weight gain, but also to malfunctioning 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 maintaining.
New products need to be introduced daily. 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.
You shouldn't abruptly switch to fried, sweet and salty. This change in diet can damage the stomach and pancreas.
How to keep the result
After completing the diet, it is important to keep your weight at the desired level. This will help you adhere to the principles of proper nutrition and physical activity.
This doesn't mean a total 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 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 bones, nails and teeth will remain strong. At the same time, kefir is very nutritious and is capable of overcoming hunger for a long time. This means that it will be easier to follow this diet. And this will allow you to achieve a good result in weight loss.
There are also disadvantages. With a kefir diet, the diet becomes very scarce. As a result, a person does not receive a nutrient complex. This can affect the normal functioning of organs.
In addition, this fermented dairy drink often has a laxative effect and, if used for a long time, can cause intestinal and digestive problems.
Also, disadvantages include quick 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 will develop. Any long-term mono-diet will worsen health, deprive the body of energy. The weight will go away, but this will also lose muscle tissue. But long-term success in weight loss cannot be achieved, a Since our cells will capture what little they get and accumulate. The body's metabolic processes will also slow down. Any diet requires expert control. "
Contraindications
It is worth abandoning the diet of pregnant and breastfeeding 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 drastically limit the diet of 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 illnesses can also become a contraindication to the kefir diet.
Before starting a diet, you should consult your doctor and eliminate all risks. In addition, an expert, such as a professional nutritionist, will select the ideal diet for weight loss.
How can you replace kefir
For weight loss, it is important to choose only natural low-fat kefir, preferably 1 or 2. 5%. You need to pay attention to the expiration date. If it's longer than two weeks then there are likely too many preservatives in the drink. And it's hard to say it's useful.
You can substitute kefir for any fermented milk product with a similar composition - low in fat and carbohydrates. It can be yogurt without sugar and additives, fermented milk, ayran.
Kefir Dietary Dishes
After completing the diet, kefir may no longer be a favorite product. Preparing delicious dishes with this drink will help diversify your diet.
smoothie with kefir
| Category | Complexity | cooking time |
|---|---|---|
| Drink | Easily | 5 minutes. |
Ingredients:
| kefir | 0. 200 l |
| any berries or fruits (you can freeze or dried fruits) | 50 g |
| cereals | 20-30 g |
| honey | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Place all ingredients in a blender bowl and mix until smooth.
- Pour the drink into a glass and garnish with wild berries or berries.
Diet pancakes with kefir
When paired with fresh fruit and low-fat yogurt, these pancakes make a delicious, healthy breakfast.
| Category | Complexity | cooking time |
|---|---|---|
| Dessert | Average | 1 hour |
Ingredients:
| 1% or 2. 5% kefir | 0. 5 l |
| oatmeal or rye | 8 tbsp. me. |
| egg | 1 PC. |
| hot water | 0. 150 l |
| sugar | 5 g |
| salt | taste |
| vegetable oil | 0. 020 l |
Preparation:
- Beat egg, sugar and salt in a bowl until smooth.
- Add the kefir to the mixture and mix.
- Continuing to beat, add flour little by little. You should get a thick mixture.
- Add hot boiled water to the dough and beat.
- Pour the butter into the dough and mix well. The finished mixture must have a liquid consistency.
- It is best to fry pancakes without oil in a non-stick skillet.
The nutritionist recommends approaching dietary restriction responsibly and not abusing diets in search of fashion: "When losing weight, in addition to reducing daily caloric intake, it is important to maintain a balanced diet. You should always start by reviewing your presence. of unhealthy food on the table, analyzing the diet, intervals between meals, water balance".