The kefir diet is a popular diet for weight loss. His hard choices are designed for three days or seven days, when meals are scheduled per hour, the 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, as well as how many pounds 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 function of the gastrointestinal tract, normalize digestion.
At the same time, a fermented milk drink contains few carbohydrates, and therefore fewer calories. The body in a kefir diet uses its own resources. Metabolism is accelerated and extra pounds disappear.
Allowed and Prohibited Products
There are many options for a kefir diet, differing in combining a fermented milk drink with different products. Most often - with vegetables and fruits, the advantage of which is a large amount of vitamins, fiber and useful micronutrients.
Low calorie fruits and berries are preferred, such as apples, pears, kiwis, strawberries. All vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some dietary options, despite the fact that they are high in starch.
In a kefir diet, it is allowed to use a variety of low-fat fish and meat, 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 of the food 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.
varieties
Kefir foods differ in terms of the period, the products used and the order of their use.
For three days
The hard variety includes exclusively the use of kefir and water. The second, milder option allows low-calorie fruit. But only on the second day of the diet.
Three days of fasting will allow you to lose a few pounds fast. But you should not abuse such a diet. Experts do not recommend a strict kefir diet for a long time. Lack of nutrients can have a negative effect on the functioning of the whole body.
Nutritionist, Candidate of Medical Sciences: "Mono-diets are best used in the form of fasting days, individually and according to the indications. It can be one day in the middle of the week or several days a week. Most of the time, a mono-diet is neededto 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 includes the use of vegetables, fruits, meat and fish.
Every day, some products are added to one and a half liters of kefir. One of the diet options:
on 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 so. Such a diet allows you to lose up to five pounds of excess weight.
There is also a harder version of the seven-day kefir diet. You can vary the diet in it only with kefir, water and a kilo of apples a day. During this period, you can already lose about ten pounds.
For nine days
The kefir diet for nine days is also called "3 on 3". The diet changes every three days. There are also 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 selection of one kilo of apples or 100 grams of boiled meat. Three more days are also limited to two liters of kefir and clean water.
A less strict diet includes 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. Then you can 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.
On day 21
The kefir diet for 21 days was developed by nutritionists from the Nutrition Institute. It is quite mild and allows you to get rid of ten pounds of excess weight in three weeks, without exposing the body to intense stress and stress.
The diet includes uniform consumption, five to six times a day, in about the same portions. You should also drink a liter of kefir and half a liter of any liquid. Includes water, tea and even soup.
For all three weeks, the main thing is to exclude sweets and high-calorie foods. Meat and fish should be low in fat and steamed or boiled. Salt is allowed in this diet, but a little in ready meals. Fruits and vegetables are also the basis of the diet.
Kefir protein diet
There are three, seven or nine day diet options. Here kefir is combined with one of the foods with high protein content. 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 a day without adding salt.
Kefir diet by a popular singer
Another type of kefir diet came from show business. The popular singer shared a diet that helped her get rid of these extra pounds. This diet is also based on the use of kefir and is designed for a week. Every day until 6 in the afternoon you should drink half a liter of kefir and eat certain foods:
on the first day - 500 grams of baked potatoes.
the second - 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, plums or raisins.
Sixth - only non-carbonated mineral water is allowed to be consumed.
seventh - 500 grams of fruit.
Diet rules
For fast weight loss on a kefir diet, you need to follow the rules:
only healthy people can limit food.
food must be evenly distributed to avoid hunger.
not engage in serious physical activity.
eat fresh food.
If you feel unwell - dizziness, stomach aches, extreme fatigue - it is necessary to stop the diet and consult a specialist to get out of the restricted regime without harming your health.
Exit the diet
In order for the diet to meet expectations, it is important to get out of it properly. This will allow you to not lose the effect of weight loss in the first days. A sudden change in diet can lead not only to weight gain, but also to dysfunction of the digestive system.
The main thing is to act gradually. During the kefir diet, the body is accustomed to taking food in small portions. This principle is worth following.
New products must be introduced daily. Better to start with cereals, soups and salads. They will allow you to saturate yourself with a small amount of food and at the same time contain the necessary nutrients.
You should not change abruptly to fried, sweet and savory. 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 weight at the desired level. This will help to adhere to the principles of proper nutrition and physical activity.
This does not mean the complete rejection of sweets or fried steaks, but it takes moderation in everything. 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 disadvantages. With a kefir diet, the diet becomes very rare. 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.
Disadvantages also include rapid weight gain after dieting if the principles of proper nutrition are not followed.
Nutritionist on Contraindications: "The danger of long-term single diets lies in their imbalance - deficiency of some nutrients and excessive abundance of others. For example, with a long-term protein mono-diet, any gout will eventually develop. deteriorating health, depriving the body of energy. We will lose weight, but it will also lose muscle tissue. But long-term and long-term success in weight loss can not be achieved, as our cells will capture the little they are given and"They accumulate. Metabolic processes in the body will also slow down. Any diets require special control. "
Contraindications
It is worth abandoning the diet for pregnant and breastfeeding women. Right now, you need to diversify your diet with healthy foods so that both mom and baby get enough nutrients.
It is impossible to abruptly 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 acidity.
Heart failure, allergic reactions and other chronic diseases can also be contraindicated in 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 longevity. If it is more than two weeks, then, most likely, there are many preservatives in the drink. And it's hard to say useful.
You can replace kefir with any fermented milk product with a similar composition - low in fat and carbohydrates. It can be sugar-free yogurt and additives, fermented boiled milk, ayran.
Kefir diet dishes
After completing the diet, kefir may cease to be a favorite product. Preparing delicious dishes with this drink will help you diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Drink | Easily | 5 minutes. |
Components:
| kefir | 0. 200 liters |
| any berries or fruits (you can frozen or dried fruits) | 50 gr |
| cereals | 20-30 gr |
| honey | 5 gr |
Friday:
- Remove seeds from fruits and berries.
- Put all the ingredients in a blender bowl and mix until smooth.
- 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 |
Components:
| kefir 1% or 2. 5% | 0, 5 liters |
| oat or rye flour | 8 tbsp large. |
| egg | 1 PC. |
| hot water | 0, 150 l |
| sugar | 5 gr |
| salt | taste |
| vegetable oil | 0, 020 l |
Friday:
- Beat the egg, sugar and salt in a bowl until smooth.
- Add the kefir to the mixture and mix.
- Continuing to beat, gradually add the flour. You should get a viscous mixture.
- Add hot boiled water to the dough and beat.
- Add butter to the dough and mix well. The final mixture should have a liquid texture.
- Better to fry pancakes without oil in a non-stick pan.
The dietitian advises you to approach dietary restriction responsibly and not to abuse diet to pursue fashion: "In addition to reducing daily caloric intake, the principle of maintaining a balanced diet is important. "You should always start by reviewing unhealthy foods on the table, diet analysis, meal intervals, water balance. "