The kefir diet is a popular weight loss diet. Its hard options are designed for three days or seven days, when meals are scheduled by the hour, soft ones - 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 and 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 work 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.
Permitted and prohibited products
There are many options for a kefir diet, they differ in the combination of a fermented milk drink with various products. Most often - with fruits and vegetables, the advantage of which is a large amount 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. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some dietary options, despite being rich 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 foods consumed. Therefore, the list of "prohibited items" includes, first of all, sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meats.
variety
The types of kefir diet differ in terms of period, products used and order of use.
For three days
The hard variety involves exclusively the use of kefir and water. The second, milder option allows for low-calorie fruit. But only on the second day of the diet.
Three days of fasting will allow you to quickly lose a few pounds. But you should not abuse such a diet. Experts do not recommend a strict kefir diet for a longer period. A lack of nutrients can have a negative effect on the functioning of the whole 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 the week or several days a week. Most often, a mono-diet is necessary for stimulate weight loss. "
For seven days
The kefir diet for 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;
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 any 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 nutrition allows you to lose up to five kilograms of excess weight.
There is also a harsher version of the kefir diet for seven days. You can diversify the diet only with kefir, water and a kilogram of apples per day. During this period, you can already lose about ten kilograms.
For nine days
The Nine Day Kefir Diet 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 following period you can add a kilo of apples or 100 grams of boiled meat. Another three days are also limited to two liters of kefir and clean water.
A less strict diet involves 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 days. There - only kefir and water. So you can add no more than a liter of light vegetable soups or about a kilo of salads per day. In the final stage, it is permissible to consume about 500 grams of lean cooked meat per day.
On 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 about the same portions. 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. Salt is allowed in this diet, but only a little and in ready-made dishes. Fruits and vegetables are also the basis of the diet.
Diet with protein kefir
There are three, seven, or nine day diet options. Here kefir is combined with one of the high protein foods. Most often 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 famous singer
Another type of kefir diet came from show business. The famous 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 a week. Every day until 18: 00 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 boiled chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, plums or raisins;
sixth - it is allowed to drink only non-carbonated mineral water;
seventh - 500 grams of fruit.
Dietary rules
For quick weight loss on a kefir diet, you need to follow the rules:
only healthy people can limit food;
food should be evenly distributed to prevent hunger;
not getting involved in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, stomach pains, severe fatigue - it is necessary to stop the diet and consult a specialist in order to get out of the restriction regime without harm to health.
Get out of the diet
In order for the diet to live up to expectations, it is important to get out of 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 malfunction of the digestive system.
The important 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 keeping.
New products need to be introduced every day. 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. Such a change in diet can damage the stomach and pancreas.
How to keep the result
After completing the diet, it is important to keep 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 complete rejection of fried desserts or steaks, but moderation is required in everything. The water balance is also important. You can drink clean water without restrictions.
Advantages and disadvantages
The benefits 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 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 weight loss.
There are also downsides. With a kefir diet, the diet becomes very poor. 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.
In addition, 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 mono-protein diet, gout will eventually develop. Therefore, any Long-term mono diet will worsen health, deprive the body of energy. Weight will go away, but this will also lose muscle tissue. But long-term and long-term success in weight loss cannot be achieved, as our cells they take what little they are given and they accumulate. The metabolic processes in the body will also slow down. Any diet requires specialist supervision. "
Contraindications
It is worth giving up the diet for 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 is also not recommended with high stomach acid.
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. In addition, a specialist, such as a professional nutritionist, will select the optimal diet for weight loss.
How can you replace kefir?
For weight loss, it is important to choose only natural low-fat kefir, preferably one or 2. 5%. You need to pay attention to the shelf life. If it is more than two weeks, there are most likely a lot of preservatives in the drink. And it's hard to call it useful.
You can replace kefir with any fermented milk product with a similar composition, low in fat and carbohydrates. It can be yogurt without sugar and additives, fermented baked milk, ayran.
Dietary dishes from kefir
After completing the diet, kefir may stop being a favorite product. Preparing delicious dishes with this drink will help diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Beverage | Easily | 5 minutes. |
Ingrediants:
| kefir | 0, 200 l |
| any berries or fruit (you can frozen or dried fruit) | 50 g |
| cereals | 20-30 g |
| honey | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Put all ingredients in a blender bowl and blend until smooth.
- Pour the drink into a glass and garnish with berries or fruit.
Diet pancakes with kefir
When paired with fresh fruit and low-fat yogurt, these pancakes make for a delicious and healthy breakfast.
| Category | Complexity | Cooking time |
|---|---|---|
| Sweet | Average | 1 hour |
Ingrediants:
| kefir 1% or 2, 5% | 0, 5 l |
| oatmeal or rye flour | 8 tbsp. L. |
| egg | 1 pc. |
| hot water | 0, 150 l |
| sugar | 5 g |
| salt | taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat the egg, sugar and salt in a bowl until smooth.
- Add the kefir to the mixture and mix.
- While continuing to beat, gradually add the flour. You should get a thick mixture.
- Add the hot boiled water to the dough and whisk.
- Pour the butter into the dough and mix thoroughly. The finished mixture should have a liquid consistency.
- It is best to fry pancakes without oil in a non-stick pan.
The dietician recommends approaching food restriction responsibly and not abusing trendy diets: "In losing weight, in addition to reducing your daily calorie intake, the principle of maintaining a balanced diet is important. starting from reviewing the presence of unhealthy foods on the table, analyzing the diet, the intervals between meals, the water balance ".