Kefir is part of the vast majority of diets. It is a satisfying, gastric drink that is able to restore nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps maintain the normal gut microbiome - beneficial bacteria that inhabit the gastrointestinal tract and are actively involved in the digestion and assimilation of food.
In mono and mixed diets, kefir everywhere occupies a prominent place as an easily digestible and nutritious food product.
The benefits of kefir
The benefits of kefir were known even before Russia had its own production. Medical trips to the Caucasus included, in addition to treatment with mineral waters, the consumption of local products. Doctors of that time extolled the undeniable health benefits of the drink, kefir was considered almost a panacea for all diseases. Of course, this is an exaggeration, but kefir really has many undeniable benefits.
Powerful probiotic
By its composition, kefir is "friendly" to the microflora of our body and helps it to function. With the help of kefir it is easy to restore the disturbed balance of beneficial microorganisms. After taking antibiotics, poisonings, viral diseases - drinking this drink will easily put all the digestive organs in order. Kefir promotes the digestion of food, helps reduce excessive gas formation in the digestive tract.
Kefir can easily replace expensive drugs with lactobacteria and bifidobacteria, which are often prescribed to be taken with antibiotics.
good for the bones
Kefir contains a lot of calcium in a form suitable for the body. A glass of drink contains 30% of the daily dose of this element. In addition, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination provides a person with everything necessary to saturate the bones with minerals.
Relieves allergy symptoms
Very often, allergic reactions occur due to insufficiently digested proteins in the intestines, causing the body's immune response. Using kefir for allergies helps for two reasons.
- Beneficial bacteria promote deeper protein breakdown.
- Kefir balances the balance of inflammatory immunoglobulins in the blood.
It is thanks to these properties that kefir alleviates forms of allergies, which are accompanied by rashes or peeling of the skin.
Important! The above does not apply to cases of cow's milk protein allergy. It is contraindicated for such people to drink kefir.
Source of nutrients
| name | weight, grams | protein, g | fats, g | carbohydrates, g | calories |
| Kefir 2. 5% | 100 | 2. 8 | 2. 5 | 3. 9 | fifty |
Kefir is characterized by a balanced composition. One glass contains about 6 grams of protein, and it is completely absorbed and gives a feeling of satiety for a long time. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, depending on the fat content. This combination of nutrients makes kefir the product that can be consumed in large quantities, while it will not harm the figure.
Popular diet options
The answer to the question of how to lose weight with kefir depends on how quickly you need to lose weight, how many kilograms and how severe the person's planned restrictions are. Among those who lose weight in this way, several diet options are the most popular. These are short-term diets designed for short periods, a maximum of one week.
The classic version of the kefir diet
This method consists in the daily use of 1. 5 liters of kefir, plus a small portion of other foods, weighing up to 100 grams, is added to it every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, more important are the basics:
- Not all additional foods can be salted.
- In addition to kefir, you can only drink plain or mineral water.
- 2-3 days before the start of the diet, give up harmful foods.
In this case, the diet will help to lose 3-5 kg of excess weight in a short time.
apple kefir diet
A fairly rigid version of the diet, suitable only for people with a healthy gastrointestinal tract. If there are problems with these organs, the diet can lead to severe indigestion. The principle of such nutrition is simple. Per day you can use:
- 1. 5 liters of kefir.
- 600 grams of fresh apples.
The products are divided into 6 equal parts, consumed during wakefulness at regular intervals.
Such a diet cleanses the body of toxins well, but it is quite difficult to resist it. If you follow it for 3-5 days, during this time you can lose 3-5 kg.
A strict diet is not recommended for a long time, as the loss of trace elements from the body may begin.
cucumber kefir diet
The option is suitable for those who need to quickly lose a few kilograms. It is strongly discouraged to follow such a diet for more than three days. For a three-day unloading marathon for one day, you need:
- 1. 5 liters of kefir,
- 1. 5 kg of fresh cucumbers.
The products are divided into 5 parts and consumed at regular intervals. Very strict option, it is not recommended to use it unless absolutely necessary.
strict kefir diet
The most difficult option is mono-kefir diet. This is a very good way to lose significant weight quickly, but this option requires a good dose of willpower and a perfectly healthy body. Such a restriction can be observed for no more than three days, and then gently exit the diet without eating high-calorie foods for a few more days. If immediately after three days on a kefir you jump on the food, then all efforts will be in vain, the weight will return.
For such a diet, you need kefir of any fat content in the amount of 1. 5-2 liters per day. Drink it should be divided into 5-6 doses. In addition to kefir, only clean water is allowed to drink. If you do not have experience with strict diets, it is better not to try to resist three days immediately. First try a day, after a couple of weeks - two. And after a month, you can try to withstand three days of strict restrictions.
Important! Even if you have the strength to follow such a diet longer, you should not do it. Compliance with a strict kefir diet for more than three days contributes to the leaching of minerals and trace elements from the body.
Kefir diet for 7 days
The kefir diet for a week is not suitable for the fastest weight loss, but weight loss will be irreversible. The lost pounds will not return to the body, unless, of course, you supplement the diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of a fermented milk drink per day, adding certain products to it:
- 1 day - baked or boiled potatoes in their skins - 200 gr.
- Day 2 - boiled chicken without skin - 250 gr.
- Day 3 - boiled lean beef - 200 gr.
- Day 4 - low-fat baked fish - 200 gr.
- Day 5 - fresh apples or coleslaw - up to 500 gr.
- Day 6 - only clean water.
- Day 7 - any unsweetened fruit - 500 gr.
At the beginning, the protein intake gives the body a reserve of strength, at the end of the diet, plant foods improve peristalsis and stimulate digestion. With such a diet for 7 days, you can get rid of a few extra pounds.
Advantages and disadvantages of the diet
Like any one-product diet, kefir has its pros and cons. The first, however, wins, because kefir is a natural and very useful product, and excellent results can be achieved without a kefir diet.
Advantages
The main advantage is the variety of options in which you can use kefir both alone and in tandem with a wide variety of products. Outraged:
- The kefir diet gives excellent results that last a long time.
- The nutritious fermented milk drink is rich in protein and also contains milk fat, which helps in the absorption of vitamins.
- Another advantage is the availability of this option. The permitted food ration is inexpensive, available for every wallet and is also available in almost every store. For a week of a diet of products leaves a little.
- On kefir day you can drink a lot, the diet is easy to follow.
disadvantages
The downsides of the kefir diet aren't too serious, but there are some things you need to watch out for:
- Kefir helps to speed up the metabolism, drugs taken on a kefir diet may not have time to work as they should.
- With prolonged mono-nutrition, the body may lack certain elements, it is contraindicated to follow such a diet for a month. So, the question of how long you can sit on kefir is not a vain question.
- Kefir has a mild laxative effect, people with digestive problems should take this into account.
- With increased acidity in the stomach, it is also worth choosing a kefir diet with caution.
How to get off the kefir diet
All efforts to stick to a diet can be in vain if you don't know how to get out of it properly. This is especially important in the case of choosing options with strict restrictions. Losing weight by 7 kilograms, which will come back in a few weeks, is not entirely joyful.
First of all, the exit must be done gradually. The first days you can eat vegetables, then add cereals, after a few days - add meat to the diet.
Vo-the second, another two weeks minimum, there should be no more alcohol. Alcoholic beverages affect metabolism and drinking them unintentionally causes you to overeat.
If you follow these rules, dieting will bring maximum results.
Table of authorized products
Since the kefir diet allows you to diversify the menu, you can take any of the permitted products and use them with kefir. The main thing is to maintain reasonable restrictions in everything. The tables show the energy value per 100 grams of product.
Vegetables and greens
Virtually all vegetables are allowed, especially green ones.
| name | squirrels | Fats | Carbohydrates | calories |
| cucumbers | 0. 8 | 0, 1 | 2. 5 | Fourteen |
| Tomatoes | 0. 6 | 0, 2 | 4. 2 | 20 |
| green onion | 1. 3 | 0. 0 | 4. 6 | nineteen |
| Carrot | 1. 3 | 0, 1 | 6. 9 | 32 |
| Cabbage | 1. 8 | 0, 1 | 6. 8 | 27 |
| salad | a | 0 | a | thirteen |
| Boiled potatoes | 2 | 0 | 17 | 82 |
Fruits
Fruits should not be chosen from the sweetest, in which there is a lot of water and fiber. From them you can make fruit salad, nutritious and tasty.
| name | squirrels | Fats | Carbohydrates | calories |
| Apple | 0, 4 | 0, 4 | 9. 8 | 47 |
| Pear | 0, 4 | 0, 3 | 10. 9 | 51 |
| Orange | 0. 9 | 0, 2 | 8. 1 | 36 |
| Grapefruit | 0. 7 | 02 | 6. 5 | 29 |
| Kiwi | 1. 2 | 0. 6 | 10. 3 | 48 |
Berries
All berries are useful, except for grapes.
| name | squirrels | Fats | Carbohydrates | calories |
| Strawberry | 0. 8 | 0, 4 | 7. 5 | 41 |
| Raspberry | 0. 8 | 0. 5 | 8. 3 | 46 |
| Cassis | a | 0, 4 | 7. 3 | 44 |
Mushrooms
Mushrooms are quite heavy food for digestion, the kefir diet is associated with them, but you need to be careful.
| name | squirrels | Fats | Carbohydrates | calories |
| Mushroom | 4. 3 | a | a | 27 |
| oyster mushrooms | 2. 5 | 0, 3 | 6. 8 | 38 |
Nuts and dried fruits
They contain a lot of calories and sugar, you should not get too carried away with such products.
| name | squirrels | Fats | Carbohydrates | calories |
| dried apricots | 5. 2 | 0, 3 | 51 | 215 |
| prunes | 2. 3 | 0. 7 | 57. 5 | 231 |
| Almond | eighteen | 53 | thirteen | 609 |
| Hazelnut | sixteen | 67 | Ten | 704 |
| Cashew | 25 | 54 | thirteen | 643 |
Cereals and Cereals
These foods are very good for mixed diets. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.
| name | squirrels | Fats | Carbohydrates | calories |
| Buckwheat | 12. 6 | 3. 3 | 64 | 330 |
| groats | 12. 5 | 6. 2 | 61 | 352 |
| White rice | 6. 7 | 0. 7 | 78. 9 | 344 |
| Millet | 11. 5 | 3. 3 | 65 | 348 |
| semolina | 10. 3 | a | 73. 3 | 328 |
Chocolate
A little dark chocolate and very limited in weight. This is the maximum sweets that can be eaten once or twice if you maintain a kefir diet.
seasoning
Some seasonings are very suitable for making slimming cocktails, which use kefir or drinking yogurt as a base. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in a small amount.
To season a vegetable salad, as well as to improve the taste of meat or fish, you can use fresh or dried natural herbs.
It is best to avoid the use of other seasonings, as they:
- Irritates the gastric mucosa.
- Stimulates the appetite, causing a feeling of hunger.
Dairy products
In addition to kefir itself, you can diversify your diet with plain yogurt or low-fat cottage cheese. But you should give preference to kefir, since it differs from other products in its microbiological composition. Although cottage cheese products eaten for breakfast allow you not to be too hungry until lunch.
Bird
Good for chicken and turkey. It is not necessary to use the breast exclusively, other parts are also suitable. But the bird should be skinless and cooked in a dietary way - steamed or baked without oil, or simply boiled.
Eggs
Soft-boiled bird eggs are a very good protein-rich dietary product. They help satisfy hunger and do not violate dietary principles. If you don't like hard-boiled eggs, you can make scrambled eggs in a dry pan with a non-stick coating.
Fish and seafood
Fatty fish are not recommended. Despite the presence of beneficial omega-3 acids, these foods can be difficult to digest, especially if a rigid kefir diet is chosen.
It is worth giving preference to the fillet of white varieties - pollock, cod, pike-perch or hake. These fish will enrich the diet with protein without causing unnecessary stress to the body. For dinner or lunch, boiled fish will saturate the body for a long time.
If possible, it is worth eating protein-rich seafood - mussels or shrimp.
Table of prohibited products
Many foods are banned either because of excess calories or because they cause digestive upset. For example, sweets will cause blood sugar levels to rise and slow metabolism. Too much salt will cause swelling and slow the leaching of toxins. Alcohol - causes severe dehydration in large quantities, and small ones increase appetite and irritate the stomach.
Snacks
One of the most harmful products, especially in case of strict restrictions, such as the kefir diet. They have a negative impact on several fronts at once: salt, trans fats, seasonings. Their calorie content is also very high, while snacks do not bring the slightest benefit.
| name | squirrels | Fats | Carbohydrates | calories |
| Pop corn | 7. 3 | 13. 5 | 62, 7 | 407 |
| fried fries | 6. 5 | thirty | 53 | 510 |
| salted peanuts | 26 | 51 | Eleven | 605 |
Flour and pasta
Almost all products in this category are prohibited if you are on a kefir diet. There are several reasons for this:
- The calorie content of these products, a quick result can not be achieved.
- The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.
Baked goods
Everything about flour can be said about baked goods. In addition, it should be noted that, as a rule, there is a lot of sugar and yeast in baking - this is not combined with a kefir diet.
Confectionery
The first thing you can answer the question - how to lose weight? It is a complete rejection of sweets. Their calorie content is not the worst thing. A huge amount of glucose entering the bloodstream leads to insulin surges. And high insulin levels make you feel hungry more often. When using a large number of confectionery products, a person falls into a vicious circle, from which it is very difficult to get out.
Ice
By itself, ice cream is not so dangerous in its composition, it contains milk protein and milk fat. But ice cream, like any candy, causes overeating. 100 grams of ice cream contains as many calories as 200 grams of chicken breast. But after such a dish, satiety sets in for 2-3 hours, and after ice cream you want to eat after 20 minutes.
Chocolate
If you can't imagine life without sweets at all, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the ensuing consequences.
Sauces and seasonings
There should be no high-calorie dietary supplements in a kefir diet. Various sauces, ketchup, mayonnaise - all this causes overeating and adds extra calories. The table shows the values of just one tablespoon of these products, and this is already a lot.
| name | squirrels | Fats | Carbohydrates | calories |
| Mayonnaise | 0. 5 | 13. 75 | 0. 5 | 130 |
| Ketchup | 0, 4 | 0 | 6 | 25 |
| Cheese sauce | 0 | Ten | 1. 3 | 100 |
Dairy products
Sweetened milk is prohibited. Yogurts with a lot of sugar and artificial additives, various curds with raisins, frozen curds are not dairy products, but confectionery.
melted cheese
Processed cheese, especially with additives on a kefir diet, cannot be eaten. Hard cheese and natural cottage cheese are good for everyone, except they can cause bowel problems and slow peristalsis. It is therefore best to use them with great caution.
Meat products
Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products quite strongly overload the pancreas, in addition, they have too many calories per 100 grams of weight, it is difficult to calculate whether there is a permissible portion.
Sausages
Any sausage product is not a natural product, but a mixture of meat and industrial fats, seasoned with salt and spices for appetite and stuffed with moisture-retaining agents. Swelling, stomach pain, increased pressure and a huge amount of extra calories. You need to refuse such things, even if you eat not only kefir.
Oils and fats
Butter on a kefir diet is prohibited. Vegetable oils are also to be avoided. That's a lot of calories and a load on the gallbladder. For the assimilation of fat-soluble vitamins from vegetables and fruits, the fat contained in natural kefir is sufficient.
Alcoholic beverages
Any alcohol is categorically incompatible with diet food. In addition to increasing appetite, the danger of alcohol is that these drinks significantly overload the liver. Instead of intensively removing toxins from the body, which kefir cleanses, weight loss may come to a halt, as the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes andacetic acid.
Fully or partially restricted products
Carbonated drinks can increase acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also disrupt the smooth flow of food. Otherwise, it all depends on the type of weight loss option chosen. A strict diet for three days excludes everything, the classic diet allows a lot.
To be sure to lose weight, it is best to use only foods from the list of permitted foods. How many days - depends on the severity of the diet.
Dietary dishes based on kefir
On the basis of kefir, you can prepare full-fledged dishes that fit into the canons of diet, are healthy and at the same time can be eaten even for dinner.
Oatmeal cookies
Such pastries will replace sweets, while satisfying hunger and saturating the body with useful fiber. To make cookies you will need:
- Kefir 1% - 300 gr.
- Hercules flakes - 300 gr.
- Raisins - 100 gr.
- Lubricating oil - 20 gr.
- Honey - 30 gr.
Pour in the kefir flakes and leave for 30-40 minutes to soften them. At this time, steam the washed raisins with boiling water. When the flakes become soft, add the rest of the ingredients and mix. Line a baking sheet with parchment paper or grease with butter. Form cookies about 1. 5 cm thick, place on a baking sheet and put in the oven for half an hour.
Diet pancakes with kefir
Donuts are made on the same principle as regular donuts, but wheat flour should be replaced with chopped oatmeal. These pancakes are tasty and follow the rules of the kefir diet. The proportion of products is as follows:
- Rolled oats - 100 gr.
- Kefir - 150 gr.
- Chicken egg - 2 pcs.
- Honey - 1 tbsp.
- Baking powder for dough - 0. 5 tsp
All the ingredients should be mixed and be sure to leave for about 30 minutes so that the flakes soften and the baking powder begins to work. Cook pancakes in a pan without using oil.
Recipe for diet pancakes with kefir
To prepare such pancakes that you can eat like this, or you can add toppings to them, you will need the following ingredients:
- Kefir 1% - 0. 5 liters.
- Oatmeal - 1 cup.
- Honey - 3 tbsp.
- Chicken egg - 2 pcs.
- Soda - 0. 5 tsp
- The salt is on the tip of a knife.
First you need to mix kefir with soda and stir so that it begins to simmer. Then add all the liquid ingredients, mix, then add the flour in small portions, stirring well. If the dough is too runny, increase the amount of flour. Let stand 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.
To make the dough softer, all the ingredients should be at room temperature. Kefir and eggs must be taken out of the refrigerator in advance.
Who is contraindicated kefir diet
The kefir diet has very few contraindications. Avoid :
- Pregnant and breastfeeding women. A calorie deficit is unacceptable, and the lack of certain micronutrients can seriously harm your health.
- People allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
- Those who suffer from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
- People with kidney disease. A protein-rich diet overloads this organ.
Conclusion
The kefir diet, due to its variability, is very popular with many people. It's easy to choose a diet that will help you either quickly cleanse the body, or slowly get in shape, or pick you up a bit - it depends on your goals.
Many people choose the kefir diet due to the beneficial properties of the product and the affordable price of permitted foods.
The key is to remember that the right way out of the diet is half the battle. It depends on him whether it will be possible to keep the weight or whether the kilograms will quickly return.