Kefir diet is a popular weight loss diet. Its hard options are designed for three or seven days, when meals are scheduled by the hour, soft - for 14 or more days. Rules and restrictions for the kefir diet for effective weight loss, an approximate menu for each day with a photo, as well as how many kilograms you can lose in a week.
How 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. Metabolism speeds up and excess weight disappears.
Permitted and prohibited products
There are many options for kefir diet, they differ in the combination of fermented milk drink with various products. Most often - with vegetables and fruits, whose advantage is a large amount of vitamins, fiber and useful trace elements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwis, strawberries. Any vegetables are allowed. Cabbage, carrots, cucumbers and celery are most often used. Potatoes are found in some diet options, despite the fact that they are high in starch.
In the 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 kefir diet success is the low carbohydrate content of the food eaten. Therefore, the list of "forbidden things" includes, above all, sweet, fatty and starchy foods. It is also recommended to reject semi-finished products, pickles, smoked meat.
Sorte
The types of kefir diets differ in terms of the period, the products used and the order of their use.
In three days
The tough variety includes only the use of kefir and water. The second, milder option allows for low-calorie fruit. But only the next day the child.
Three days of fasting will allow you to lose a few pounds quickly. But you should not abuse such a diet. Experts do not recommend a strict kefir diet for a long time. Lack of nutrients can negatively affect the functioning of the whole body.
Nutritionist, candidate of medical sciences: "Mono-diet is best used in the form of fasting days, individually and according to indications. It can be one day in the middle of the week or a few days a week. The most commonly used mono-diet is needed to stimulate weight loss. "
Seven days
Kefir diet for the week is more diverse in terms of products. In addition to fermented milk drink, it includes 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:
first day - four boiled potatoes;
others - 150 grams of cooked chicken;
third - 200 grams of cooked beef;
fourth - 150 grams of cooked fish;
fifth - a kilogram of apples or salad of any vegetable (carrots, cabbage);
in the last two days the child is left with only kefir and water.
Meat, potatoes and fish can be steamed. But it is important not to use salt and spices. Such a diet allows you to lose up to five pounds of extra pounds.
There is also a stricter version of the seven-day kefir diet. You can diversify your diet with only kefir, water and one kilogram of apples a day. In the meantime, you can already lose a dozen pounds.
In nine days
Kefir diet for nine days is also called "3 by 3". The diet is changed every three days. There are both 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 following period, you can optionally add a kilogram of apples or 100 grams of cooked 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. Then you can add at most a liter of light vegetable soups or about a kilo of salad a day. In the final stage, it is allowed to consume about 500 grams of lean cooked meat per day.
Day 21
The 21-day kefir diet was developed by nutritionists from the Institute of Nutrition. It is quite gentle and allows you to get rid of ten pounds of extra pounds in three weeks without exposing your body to severe stress and strain.
The diet includes a balanced diet, five to six times a day, in approximately the same portions. You must also 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 lean and steamed or cooked. In this diet, it is allowed with, but only a little, and in ready meals. Fruits and vegetables are also the basis of the diet.
Protein kefir diet
There are three, seven-day or nine-day diet options. Here, kefir is combined with one of the high-protein foods. It is most often chicken or turkey fillet. Instead of fruit and vegetable days, meat days are introduced. 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 her get rid of excess weight. This diet is also based on the use of kefir and is scheduled for a week. Every day until 6 pm it is necessary to drink half a liter of kefir and eat certain foods:
first day - 500 grams of baked potatoes;
others - 500 grams of cheese;
third - 500 grams of any low-calorie fruit;
fourth - 300-500 grams of cooked chicken;
fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;
sixth - it is allowed to drink only non-carbonated mineral water;
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 restrict food;
food should be evenly distributed to prevent hunger;
not to engage in serious physical activities;
eat fresh food.
If you do not feel well - dizziness, abdominal pain, severe fatigue - it is necessary to discontinue the diet and consult a specialist to get out of the restriction regime without harm to health.
Getting out of the diet
In order for the diet to live up to expectations, it is important to get out of it properly. This will allow you to not lose the result of losing weight in the first days. A sharp 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 receiving food in small portions. This principle is worth adhering to.
It is necessary to introduce new products every day. It is better to start with cereals, soups and salads. They will allow you to get enough of a small amount of food and at the same time contain the necessary nutrients.
You should not abruptly switch to fried, sweet and salty. Such a change in diet can harm the stomach and pancreas.
How to keep the result
After completing the diet, it is important to maintain the weight at the desired level. This will help adhere to the principles of proper nutrition and physical activity.
This does not mean completely rejecting desserts or fried steaks, but moderation is needed in everything. Water balance is also important. You can drink clean water without restrictions.
Advantages and disadvantages
The benefits of 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 overcome hunger for a long time. This means that it will be easier to adhere to such a diet. And that will allow you to achieve a good result in weight loss.
There are also drawbacks. With the kefir diet, the diet becomes very scarce. As a result, the person does not receive the nutrient complex. 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.
Also, disadvantages include rapid weight gain after dieting 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 overabundance of others. For example, with a long-term protein mono-diet, gout will eventually develop. Any long-term mono-diet will worsen health, deprive the bodyThe weight will disappear, but the muscle tissue will be lost, but long-term and long-term success in weight loss cannot be achieved, because our cells will capture what little is given to them and accumulate. Metabolic processes in the body will also slow down. Every diet requires expert control. "
Contraindications
It is worth giving up a diet for pregnant and lactating women. At this point, your diet should be diversified with healthy foods so that both mom and baby get enough nutrients.
It is impossible to sharply limit food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir is also not recommended for high stomach acidity.
Heart failure, allergic reactions and other chronic diseases can also become a contraindication to the kefir diet.
Before starting the diet should consult with your doctor and eliminate all risks. Also, a specialist, like 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 should pay attention to the expiration date. If it is more than two weeks, then, most likely, there are a lot of preservatives in the drink. And it's hard to call it useful.
You can replace kefir with any fermented dairy product of similar composition - low in fat and carbohydrates. It can be yogurt without sugar and additives, fermented baked milk, kefir.
Kefir diet dishes
After finishing the diet, kefir may cease to be a favorite product. Preparing delicious meals with this drink will help you diversify your diet.
Smoothie with kefir
| Category | Complexity | Cooking time |
|---|---|---|
| Drinks | Easy | 5 minutes. |
Ingredients:
| kefir | 0, 200 l |
| any berries or fruits (you can frozen or dried fruit) | 50 g |
| cereals | 20-30 years |
| med | 5 g |
Preparation:
- 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 decorate with berries or fruit.
Diet pancakes with kefir
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 |
| sol | taste |
| vegetable oil | 0. 020 l |
Preparation:
- In a bowl, whisk the egg, sugar and salt until smooth.
- Add kefir to the mixture and stir.
- Continuing to stir, gradually add the flour. You should get a thick mixture.
- Add hot boiled water to the dough and whisk.
- Pour butter into the dough and mix well. The finished mixture should have a liquid consistency.
- It is better to fry pancakes without oil in a pan with a non-stick layer.
The dietitian recommends a responsible approach to dietary restrictions and not to abuse the diet in search of fashion: "In weight loss, in addition to reducing daily caloric intake, the principle of maintaining a balanced diet is important. meals, water balance ".