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, soft - for 14 or more days. Kefir diet rules and restrictions for effective weight loss, approximate menu of each day with photos, as well as how many kilograms 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 drinks contain fewer carbohydrates and therefore fewer calories. An organism on a kefir diet uses its own resources. Metabolism speeds up and extra pounds disappear.
Permitted and Prohibited Products
There are many variants of kefir diet, they differ in combination with different products of fermented milk drink. Most often - with vegetables and fruits, which have the advantage of large amounts of vitamins, fiber and useful micronutrients.
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 their high starch content.
The diet of kefir is allowed to use lean varieties of 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 in the food. Therefore, the list of "forbidden items" primarily includes sweet, fatty and starchy foods. It is also recommended to avoid semi-finished products, pickles, smoked meat.
Varieties
Types of kefir diets vary according to the period, the products used and the rules of their use.
For three days
The strict variety includes the use of exclusively kefir and water. The second, softer option allows you to get 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 of time. Lack of nutrients can negatively affect the functioning of the whole organism.
Nutritionist, Candidate of Medical Sciences: "Monodiet is best used in the form of fasting days, individually and according to the indication. It can be one day in the middle of the week or several days a week. Most often monodiet is needed to stimulate weight loss. "
For seven days
The kefir diet per week is more varied in terms of products. In addition to fermented milk drink, it includes the use of vegetables, fruits, meat and fish.
On a daily basis, one and a half liters of kefir are added to certain products. One of the diet options:
First day - four boiled potatoes;
Second - 150 grams of boiled chicken;
Third - 200 grams of cooked 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 when doing this. 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. You can diversify your diet with just kefir, water and one kilogram of apples a day. By this time, you can already lose about ten pounds.
For nine days
The nine-day kefir diet is also called "3 to 3". The diet is changed every three days. There are also increasingly strict versions of such diets.
In the severe version you can drink kefir and water for the first three days. In the following period you can add a choice of kilograms 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 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 unloading days. There - only kefir and water. You can then add no more than a liter of light vegetable soups or about a pound of salads a day. In the final stage, it is allowed to consume about 500 grams of lean cooked meat per day.
21 today
The kefir diet for 21 days was developed by nutritionists at the Institute of Nutrition. It is quite gentle and allows you to lose ten kilograms of excess weight in three weeks, without the strong stress and stress of the body.
Diet involves eating evenly, five to six times a day, in approximately the same portions. You should also drink a liter of kefir and half a liter of any liquid. It includes water, tea and even soup.
The main thing during all three weeks is to exclude sweet and caloric foods. Meat and fish should be lean and steamed or cooked. Salt is allowed in this diet, but in small and 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. Most often it is chicken or turkey fillet. Meat days have been 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 from a popular singer
Another type of kefir diet came from show business. The popular singer shared a diet that helped him get rid of extra pounds. This diet is also based on the use of kefir and is designed for one week. Every day until 6 o'clock in the evening you should drink half a liter of kefir and eat some food:
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 dried apricots, plums or raisins;
Sixth - only non-carbonated mineral water is allowed to drink;
Seventh - 500 grams of fruit.
Diet rules
For rapid weight loss on a kefir diet, you should follow the rules:
Only healthy people can restrict food;
Food should be evenly distributed to prevent starvation;
Not engage in serious physical activity;
Eat fresh food.
If you feel unwell - dizziness, stomach pain, severe fatigue - it is necessary to stop the diet and consult a specialist to get out of the restriction regime without harm to health.
Leaving the diet
In order for a diet to live up to expectations, it is important to get it right. This will allow you to not lose weight in the first few days. A drastic change in diet can lead not only to weight gain, but also to a malfunction of the digestive system.
The main thing is to act gradually. During the kefir diet, the body is accustomed to taking small amounts of food. It is worth adhering to this principle.
New products need to be introduced daily. It is best to start with cereals, soups and salads. They allow you to saturate yourself with small amounts 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 maintain the result
After completing the diet it is important to maintain the desired level of weight. This will help to adhere to the principles of proper nutrition and exercise.
This does not mean a complete rejection of desserts or grilled steaks, but moderation is needed in everything. 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 stay strong. At the same time, kefir is very nutritious and can defeat hunger for a long time. This means that following such a diet will be easier. And it will allow you to achieve good results in weight loss.
There are also downsides. During the kefir diet the diet becomes very meager. As a result, people do not get the nutrient complex. This can affect the normal functioning of the organs.
In addition, drinking this fermented milk often has a calming effect and in case of prolonged use can cause intestinal and digestive disorders.
Disadvantages also include rapid weight gain after dieting if proper nutrition principles are not followed.
Nutritionist Contraindications: "The danger of long-term monodiet lies in their imbalance - some nutrient deficiencies and excessive amounts of others. For example, with long-term protein monodiet, goiter will eventually develop. "It will lose muscle tissue. But long-term and long-term success in weight loss is impossible, because our cells fix what little is given and accumulate. Metabolic processes in the body also slow down. Any diet requires specialist control. "
Contraindications
It is worth giving up the diet of pregnant and lactating women. At this time diversification should be done with healthy foods so that both mother and baby get enough nutrients.
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 is also not recommended in cases of high gastric acidity.
Heart failure, allergic reactions and other chronic diseases can also become a contraindication to a kefir diet.
You should consult your doctor before starting a diet and avoid all risks. Also, a specialist such as a professional dietitian will select the optimal diet for weight loss.
How to change kefir
For weight loss it is important to choose only natural kefir with a low fat content, preferably one or 2. 5%. You should pay attention to the shelf life. If it is more than two weeks, then there is probably a lot of preservative in the drink. And it's hard to call it useful.
Kefir can be replaced 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, iran.
Dietary dishes from kefir
After completing the diet, kefir may no longer be a favorite product. Preparing delicious dishes with this drink will help you to diversify your diet.
Smoothie with kefir
| category | Complexity | Cooking time |
|---|---|---|
| Drink | easily | 5 minute. |
Ingredients:
| Kefir | 0, 200 l |
| Any berries or fruits (you can have frozen or dried fruits) | 50 gr |
| Cereals | 20-30 g |
| honey | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Place all ingredients in a blender bowl and mix until a homogeneous mass is obtained.
- Pour the drink into a glass and garnish with berries or fruits.
Diet pancakes with kefir
Along with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| category | Complexity | Cooking time |
|---|---|---|
| ᲓSecert | Medium | 1 hour |
Ingredients:
| Kefir 1% or 2. 5% | 0, 5 l |
| Oat or rye flour | 8 s. K. L. |
| Eggs | 1 piece. |
| hot water | 0, 150 l |
| Sugar | 5 g |
| Salt | Taste |
| Vegetable oil | 0, 020 l |
Preparation:
- Beat eggs, sugar and salt in a homogeneous bowl.
- Add kefir to the mixture and stir.
- Continue to whisk, gradually adding the flour. You should get a thick mixture.
- Add hot boiled water to the dough and knead.
- Pour butter on the dough and mix well. The finished mixture should have a liquid consistency.
- It is better to fry pancakes without oil in a sticky pan.
The nutritionist advises us to take a restrictive diet and not to abuse the diet: "In addition to reducing daily calorie intake, it is important to maintain a balanced diet. You should always start by reviewing its existence. "Unhealthy food on the table, diet analysis, interval between meals, water balance. "