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, the soft ones - 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 per 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 a small amount of carbohydrates and therefore calories. The body on a kefir diet uses its own resources. Metabolism speeds up and extra pounds disappear.
Permitted and prohibited products
There are many variants of the kefir diet, which differ in the combination of fermented milk drink with different products. Most often - with vegetables and fruits, the advantage is a large amount of vitamins, fiber and beneficial trace elements.
Low-calorie fruits and berries such as apples, pears, kiwis, strawberries are preferred. Any vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some dietary options, despite their high starch content.
The kefir diet allows the use of low-fat fish and meat, as well as cereals, mainly buckwheat - less carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content of the food eaten. Therefore, the list of "prohibited substances" includes primarily sweet, fatty and starchy foods. It is also recommended to avoid semi-finished products, pickles and smoked meats.
Assortments
Types of kefir diet differ according to the period, products used and the method of use.
Within three days
The hard assortment covers only the use of kefir and water. The second, softer 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 longer. Lack of nutrients can adversely affect the functioning of the whole organism.
"Mono-diets are best used in the form of fasting days, individually and according to indications. It can be one day in the middle of the week or several days a week. Often a diet is needed to stimulate mono-weight loss. "
It's been seven days
Kefir diet for the week is more diverse in terms of products. In addition to fermented milk drink, it involves the use of vegetables, fruits, meat and fish.
Certain products are added to one and a half liters of kefir every day. One of the diet options:
first day - four boiled potatoes;
second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
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 remain.
Meat, potatoes and fish can be steamed. But it is important not to use salt and spices. Such a diet allows you to lose up to five kilograms of excess weight.
There is also a stricter version of the kefir diet for seven days. On top of that, you can diversify your diet with only kefir, water and one kilogram of apples a day. During this time, you can lose about ten kilograms.
It's nine days
The kefir diet for nine days is also called "3 to 3". The diet is changed every three days. There are less and less strict versions of 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 one kilogram of apples or 100 grams of boiled meat. Another three days are limited to two liters of kefir and clean water.
A less strict diet involves the use of buckwheat, apples or boiled chicken with kefir at each stage.
This version of the nine-day diet is popular. The first three days are days of discharge. There - only kefir and water. Then you can add no more than a liter of light vegetable soups or about a kilogram of salad per day. In the final stage, it is allowed to consume about 500 grams of lean cooked meat per day.
On the 21st day
The 21-day kefir diet was developed by nutritionists at the Institute of Nutrition. It is extremely gentle and allows the body to lose ten kilograms of excess weight in three weeks without subjecting it to heavy stress and strain.
The diet consists of eating in equal parts, five to six times a day, in approximately the same portions. You also need to drink one liter of kefir and half a liter of any liquid. This includes water, tea and even soup.
The main thing for all three weeks is to exclude sweet and high-calorie foods. Meat and fish should be low-fat and steamed or boiled. Salt is allowed in this diet, but only in small amounts and in ready meals. Fruits and vegetables are also the basis of the diet.
Protein kefir diet
There are three, seven or nine day diet options. Here kefir is combined with one of the high-protein foods. It is often chicken or turkey fillets. Meat days are used instead of fruit and vegetable days. During the day you can eat up to 400 grams of boiled or steamed meat without adding salt.
Kefir diet from a famous singer
Another type of kefir diet came from show business. The popular singer shared a diet that helps her lose those extra pounds. This diet is also based on the use of kefir and is intended for one week. You need to drink half a liter of kefir and eat certain foods every day until 18: 00:
first day - 500 grams of baked potatoes;
second - 500 grams of cheese;
third - 500 grams of any low-calorie fruit;
fourth - 300-500 grams of boiled chicken;
fifth - 500 grams of carrots or 150 grams of prunes, dried apricots or raisins;
sixth - only carbonated mineral water is allowed;
seventh - 500 grams of fruit.
Dietary rules
To lose weight fast in the kefir diet, you should follow the rules:
only healthy people can limit food;
food should be evenly distributed to prevent hunger;
not to engage in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, stomach aches, severe fatigue - you need to stop the diet and consult a specialist to get out of the restrictive regime without harm to health.
Get off the diet
It is important to get out of the diet properly in order to live up to expectations. This will allow you to not lose weight in the first days. A sharp change in diet can lead not only to weight gain, but also to digestive disorders.
The key is to move slowly. During the kefir diet, the body gets used to eating small portions. This principle is worth following.
New products must be introduced every day. It is better 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 should not suddenly switch to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to save the result
It is important to keep your weight at the desired level after completing the diet. This will help you to follow the principles of proper nutrition and physical activity.
This does not mean completely rejecting desserts or fried steaks, but everything needs moderation. Water balance is also important. You can drink clean water without restrictions.
Pros and cons
The benefits of kefir diet are directly related to the main product. 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 able to overcome hunger for a long time. This means that it will be easier to follow such a diet. And this will allow you to achieve good results in weight loss.
There are also disadvantages. With a kefir diet, the diet becomes very small. As a result, a person does not receive a food complex. This can affect the normal functioning of the organs.
In addition, this fermented milk drink often has a laxative effect and can cause intestinal and digestive disorders when used for a long time.
Disadvantages also include rapid weight gain after a diet if the principles of proper nutrition are not followed.
About the contraindications: "The danger of long-term mono-diets is their imbalance - a lack of some nutrients and an excess of others. For example, with a long-term protein mono-diet, gout will eventually develop. Thus, any long-term mono-dietIt will worsen your health, deprive your body of energy. You will lose weight, but it will also lose muscle tissue. But it is impossible to achieve long-term and long-term success in losing weight, because our cells capture and accumulate less. requires control. "
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 both mother and baby get enough food.
It is impossible to sharply restrict food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir with high stomach acidity is also not recommended.
Heart failure, allergic reactions and other chronic diseases can also be a contraindication to the kefir diet.
You should consult your doctor before starting a diet and eliminate all risks. Also, a specialist, for example, a professional nutritionist, will choose the optimal diet to lose weight.
How to replace kefir
To lose weight, it is important to choose only low-fat, preferably one or 2, 5% natural kefir. You need to pay attention to the shelf life. If it is more than two weeks, it is likely that the drink contains a lot of preservatives. And it is difficult to call it useful.
You can replace kefir with any fermented dairy product with a similar composition - low fat and carbohydrates. It can be unsweetened and unadulterated yogurt, fermented baked milk, buttermilk.
Kefir diet foods
After completing the diet, kefir may cease to be a favorite product. Preparing delicious meals with this drink will help to diversify your diet.
Smoothie with kefir
| category | Complexity | Cooking time |
|---|---|---|
| Drink | Easily | 5 minutes. |
Ingredients:
| kefir | 0, 200 l |
| any berries or fruits (can be frozen or dried fruits) | 50 q |
| cereals | 20-30 q |
| bal | 5 q |
Preparation:
- Remove seeds from fruits and berries.
- Put all the ingredients in a blender jar and mix until smooth.
- Pour the drink into a glass and garnish with berries or fruits.
Diet pancakes with kefir
Combined with fresh fruit and low-fat yogurt, this pancake is a delicious and healthy breakfast.
| category | Complexity | Cooking time |
|---|---|---|
| dessert | Medium | 1 hour |
Ingredients:
| kefir 1% or 2, 5% | 0, 5 l |
| oat or rye flour | 8 tbsp. l. |
| eggs | 1 PC. |
| hot water | 0, 150 l |
| sugar | 5 q |
| salt | to taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat eggs, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Gradually add the flour, continuing to beat. You should get a thick mixture.
- Add boiling water to the dough and beat.
- Pour butter into the dough and mix thoroughly. The finished mixture should have a liquid consistency.
- It is better to fry pancakes in a non-stick pan without oil.
The dietitian advises to take a responsible approach to dietary restrictions and not to abuse diets in pursuit of fashion: "In addition to reducing daily calorie intake, the principle of a balanced diet is important. Always start with the presence of harmful foods on the table. balance ".