The kefir diet is a popular diet for weight loss. Its hard options are designed for three days or seven days when meals are scheduled per hour, soft - for 14 days or more. Rules and restrictions for a kefir diet for effective weight loss, an approximate menu for each day with a picture, as well as how many kilos you can lose in a week.
How the diet works
Kefir contains many nutrients that are necessary for 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 accelerates and the extra kilos disappear.
Permitted and prohibited products
There are many options for a kefir diet, they differ in the combination of a fermented milk drink with different products. Most often - with vegetables and fruits, the benefit of which is a large amount of vitamins, fiber and useful trace elements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwi, 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.
In a kefir diet, the use of low-fat varieties of fish and meat is allowed, as well as grains, mainly buckwheat - there are fewer carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content of food eaten. Therefore, the list of "prohibited goods" includes primarily sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meat.
Sort
The types of kefir diet differ in terms of the period, the products used and the order of their use.
For three days
The harsh variant involves exclusively the use of kefir and water. The second, milder option allows for low-calorie fruits. But only on the second day of the diet.
Three fasting days 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 an extended period of time. Lack of nutrients can have a negative effect on the function of the whole body.
Nutritionist, medical graduate: "Mono-diets are best used in the form of fasting days, individually and according to indications. It can be a day in the middle of a week or several days a week. Most often, a mono-diet is needed to stimulate weight loss. "
For seven days
The kefir diet for the week is more varied 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 other - 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 vegetables (carrots, cabbage);
in the last two days of the diet there is only kefir and water left.
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 kilos of excess weight.
There is also a tougher version of the kefir diet for seven days. You can diversify your diet on it only with kefir, water and a kilo of apples a day. During this time you can already lose about ten kilos.
For nine days
Kefir diet for nine days is also called "3 times 3". The diet is changed every three days. There are also more 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 subsequent period, you can add a choice of a kilo of apples or 100 grams of cooked meat. Three more days is also limited to two liters of kefir and pure water.
A less stringent diet involves the use of buckwheat, apples or boiled chicken in combination with kefir at each step.
This version of the nine-day diet is popular. The first three days are unloading days. There - only kefir and water. Then you can not add more than a liter of light vegetable soups or about a kilo of salads a day. In the last phase, it is allowed to consume about 500 grams of lean cooked meat a day.
On day 21
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 kilos of excess weight in three weeks, without exposing the body to violent stress and stress.
The diet involves eating evenly, five to six times a day, in roughly the same portions. You should also drink one liter of kefir and half a liter of any liquid. It includes water, tea and even soup.
For all three weeks, the most important thing is to exclude high-calorie sweet foods. Meat and fish must be low in fat and steamed or cooked. In this diet, salt is allowed, but only slightly 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 protein-rich 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 cooked or steamed meat a day without adding salt.
Kefir diet from a popular singer
Another kind of kefir diet came from showbusiness. The popular singer shared a diet that helped her get rid of the extra pounds. This diet is also based on the use of kefir and is designed for one week. Every day until18: 00 you should drink half a liter of kefir and eat certain foods:
the first day - 500 grams of baked potatoes;
the other - 500 grams of cheese;
the 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, prunes or raisins;
sixth - drinking only non-carbonated mineral water is allowed;
seventh - 500 grams of fruit.
Dietary rules
For rapid weight loss on a kefir diet, follow the rules:
only healthy people can limit food;
food must be evenly distributed to prevent hunger;
not to get involved in serious physical activity;
eat fresh food.
If you feel unwell - dizziness, abdominal pain, severe fatigue - it is necessary to stop the diet and consult a specialist to get out of the restriction regimen without harm to health.
Leave the diet
In order for the diet to live up to expectations, it is important to get right out of it. 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 a malfunction of the digestive system.
The most 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 sticking to.
New products must be introduced daily. Better to start with grains, soups and salads. They will allow you to saturate with a small amount of food while containing the necessary nutrients.
You should not abruptly switch to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to preserve the result
After completing the diet, it is important to keep the weight at the desired level. This will help adhere to the principles of proper nutrition and physical activity.
This does not imply a complete rejection of desserts or fried steaks, but moderation is necessary in everything. Water balance is also important. You can drink clean water without restrictions.
Pros and cons
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 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 by losing weight.
There are disadvantages as well. With a kefir diet, the diet becomes very sparse. As a result, a person does not receive a complex of nutrients. This can affect the normal functioning of organs.
In addition, this fermented milk drink often has a laxative effect and, if used for a long time, can cause intestinal and digestive problems.
The disadvantages also 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 lack of some nutrients and an abundance of others. For example, with a long-term protein mono-diet, arthritis will eventually develop. Thus, any long-term mono-diet-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 of losing weight can not be achieved as our cells will catch the little they get and accumulate. Metabolic processes inthe body will also slow down. Any diet requires specialist control. "
Contraindications
It is worth abandoning the diet of pregnant and lactating 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 sharply limit food to people with gastritis and stomach ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir is also not recommended with high acidity in the stomach.
Heart failure, allergic reactions and other chronic diseases can also be a contraindication to the kefir diet.
Before starting a diet, you should consult your doctor and eliminate all risks. Also, a specialist, such as a professional nutritionist, will choose the optimal diet for weight loss.
How to replace kefir
For weight loss, it is important to choose only natural kefir with a low fat content, preferably one or 2, 5%. You need to pay attention to durability. If it is more than two weeks, then there are most likely many preservatives in the drink. And it's hard to call it usable.
You can replace kefir with any fermented milk product with a similar composition - low fat and carbohydrates. It can be yogurt without sugar and additives, fermented baked milk, ayran.
Diet dishes from kefir
After completing the diet, kefir can cease to be a favorite product. Preparing delicious dishes with this drink will help diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Drinking | Easy | 5 minutes. |
Ingredients:
| kefir | 0. 200 l |
| all berries or fruits (you can frozen or dried fruits) | 50 g |
| cereal | 20-30 g |
| honey | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Put all the ingredients in a blender bowl and mix to a smooth mass.
- Pour the drink into a glass and garnish with berries or fruit.
Diet pancakes with kefir
When combined with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| Category | Complexity | Cooking time |
|---|---|---|
| Dessert | Average | 1 hour |
Ingredients:
| kefir 1% or 2. 5% | 0, 5 l |
| oat 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 eggs, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Continue beating, gradually adding flour. You should get a thick mixture.
- Add hot boiled water to the dough and whip.
- Pour butter into the dough and mix thoroughly. The finished mixture must have a liquid consistency.
- It is better to fry pancakes without oil in a non-stick pan.
The dietitian recommends being responsible for dietary restrictions and not abusing diets in the pursuit of fashion: "By losing weight, in addition to reducing daily calorie intake, the principle of maintaining a balanced diet is important. You should always start by reviewing the presenceof unhealthy foods on the table, analysis of diet, intervals between meals, water balance ".