Kefir diet is a popular diet for weight loss. Its hard options are designed for three days or seven days, when meals are prescribed by the hour, soft ones - for 14 days or more. Effective weight lossFor kefir diet rules and restrictions, an approximate menu for every day with photos, as well as how many kilograms 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 gastrointestinal tract to work, normalize digestion.
At the same time, a fermented milk drink contains few carbohydrates, and therefore calories. On a kefir diet the body uses its resources. The metabolism is accelerated, and extra pounds go away.
Permitted and Prohibited Products
There are many options for the kefir diet, they differ in the combination of fermented milk drinks with various 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, kiwis, strawberries. Any vegetable is allowed. The most commonly used are cabbage, carrots, cucumbers, celery. Potatoes are some diets despite being high in starch. are found in the options.
In the kefir diet, the use of low-fat varieties of fish and meat is allowed, as well as cereals, mainly buckwheat - contain fewer carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low amount of carbohydrates in the foods eaten. Therefore, the list of "prohibited items" includes, first of all, sweet, fatty and starchy foods. Semi-finished products, pickles, smoked meats are included. It is also recommended to refuse.
Varieties
Types of kefir diets differ in duration, products used and the order of their use.
for three days
The hard variety involves the use of exclusively kefir and water. The second, lighter option allows 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 a long period. Natural deficiency can negatively affect the functioning of the body as a whole. Is.
Nutritionist, Candidate of Medical Sciences: "Mono-diets are best used in the form of fasting days, individually and according to indications. This can be one day in the middle of the week or several days a week. Often, a mono-diet is needed to encourage weight loss. "
for seven days
Kefir diet for the week is more diverse in terms of products. In addition to fermented milk drinks, it involves 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 dietary options:
first day - four boiled potatoes;
the second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
Fourth - 150 grams of boiled fish;
fifth - a kilogram of apple 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 necessary not to use salt and spices when doing it. Such nutrition allows you to lose five kilograms of extra weight.
There is also a difficult version of the kefir diet for seven days. You can diversify the diet on it with only kefir, water and a kilogram of apples. During this time, you can already lose about ten kilograms.
for nine days
The nine-day kefir diet is also called the "3 by 3". The diet is changed every three days. There are also less and strict versions of such diets.
In the hard version, you can drink kefir and water for the first three days. In the subsequent period, you can add a kilogram of apples or 100 grams of boiled meat substitute. Three more days also limited to two liters of kefir and clean waterHuh.
Less strict diets include the use of buckwheat, applesauce or boiled chicken with kefir at each stage.
This version of the nine-day diet is popular. The first three days are the days of unloading. There - only kefir and water. Then you can add no more than a liter of light vegetable soup per day or about a kilogram of salad. At the last stage, perA day is allowed to eat about 500 grams of lean cooked meat.
day 21
The kefir diet for 21 days was developed by nutritionists of the Institute of Nutrition. It is quite gentle and allows you to get rid of ten kilograms of excess weight in three weeks, without severe stress and strain to the body.
The diet consists of eating evenly in approximately equal portions, five to six times a day. You also need to drink a liter of kefir and half a liter of any liquid. This 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 low-fat and steamed or steamed. Salt is allowed in this diet, but only a little more in prepared food. Fruits and vegetables are also the basis of the diet.
protein kefir diet
There are diet options for three, seven or nine days. Here kefir is combined with one of the high-protein foods. Most often it is chicken or turkey fillet. Meat days are offered instead of fruit and vegetable days. You can eat up to 400 grams of boiled or steamed meat daily 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 those extra pounds. This diet is also based on the use of kefir and is designed for a weekEvery day by 6 pm you should drink half a liter of kefir and eat certain foods:
first day - 500 grams of baked potatoes;
the second - 500 g of cottage cheese;
third - 500 g 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 - it is allowed to drink only non-carbonated mineral water;
Seventh - 500 grams of fruit.
diet rules
For rapid weight loss on kefir diet, you must follow the rules:
Only healthy people can limit food;
Food should be distributed evenly to prevent hunger;
do not engage 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 in order to get out of the restriction regime without harm to health.
go off diet
In order for the diet to live up to the expectations, it is necessary to carry out it correctly. It will not allow you to 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 malfunction of the digestive systemcan.
The main thing is to act slowly. During the kefir diet, the body is accustomed to receiving food in small portions. This is the principle that is worth keeping.
New products need to be introduced daily. It is better to start with cereals, soups and salads. They will allow you to saturate with a small amount of food and at the same time add essential nutrients.
You should not suddenly eat fried, sweet and salty food. Such a change in diet can damage the stomach and pancreas.
how to keep result
After completing the diet it is important to keep the weight at the desired level. This will help adherence to the principles of proper nutrition and physical activity.
This does not mean a complete rejection of desserts or fried steaks, but requires moderation in everything. Water balance is also important. You can drink clean water without restrictions.
advantages and disadvantages
The benefits of the kefir diet are directly related to the main product. A fermented milk drink is healthy in itself. It is rich in calcium, which means bones, nails and teeth will stay strong. While kefir is very nutritious and lasts longerIs able to defeat hunger until. This means that it will be easier to follow such a diet. And this will allow you to achieve a good result in losing weight.
There are also drawbacks. With the kefir diet, the diet becomes very scarce. 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 irritate the intestines and digestion.
In addition, the disadvantages include rapid weight gain after a diet if the principles of proper nutrition are not followed.
Nutritionists about contraindications: "The danger of a long-term mono-diet lies in their imbalance - a deficiency of some nutrients and an excess of others. For example, with a long-term protein mono-diet, arthritis will eventually develop. ThisThus, any long-term mono-diet will worsen health, deprive the body of energy. Weight will be lost, but it will also lose muscle tissue. But long-term and long-term success in losing weight cannot be achieved, Because our cells capture and store little of what they are given. The metabolic processes in the body will also slow down. Any diet requires expert control. "
Difference
It is advisable for pregnant and lactating women to skip the diet. At this time, you should diversify your diet with healthy foods so that both mother and baby get enough nutrients.
It is impossible to sharply limit food for people with gastritis and ulcers, bowel disease, inflammation of the pancreas, kidney failure. The use of kefir is also not recommended with high acidity of the stomach.
Heart failure, allergies and other chronic diseases can also become a contraindication to the kefir diet.
Before starting a diet, you should consult with your doctor and eliminate all risks. Also, a specialist, such as a professional nutritionist, will select the optimal diet for weight loss.
How can you replace kefir?
For weight loss, it is important to choose only low-fat natural kefir, preferably one or 2. 5%. You need to pay attention to the shelf life. If it is more than two weeks, most likely in the drinkThere are a lot of preservatives. And it's hard to call it useful.
You can replace kefir with any fermented milk product with a similar composition - low in fat and carbohydrates. It can be yogurt, fermented baked milk, ayran without sugar and additives.
Diet recipes from kefir
After completing the diet, kefir may cease to be a favorite product. Creating delicious dishes with this drink will help diversify your diet.
smoothie with kefir
| Category | Complexity | Cooking Time |
|---|---|---|
| To drink | Simplicity | 5 min. |
Component:
| kefir | 0, 200 liters |
| Any berries or fruits (you can frozen or dried) | 50 grams |
| Cereal | 20-30 grams |
| honey | 5 grams |
Preparation:
- Remove seeds from fruits and berries.
- Put all the ingredients in a blender bowl and blend until smooth.
- Pour the drink into a glass and garnish with berries or fruits.
Diet pancakes with kefir
When paired with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy snack.
| Category | Complexity | Cooking Time |
|---|---|---|
| Sweet | Average | 1 Hour |
Component:
| Kefir 1% or 2. 5% | 0. 5 liters |
| oat or rye flour | 8 tbsp. l |
| Egg | 1 PC. |
| hot water | 0. 150 liters |
| Sugar | 5 grams |
| Salt | Taste |
| Vegetable oil | 0. 020 l |
Preparation:
- Whisk egg, sugar and salt in a bowl until smooth.
- Add kefir to the mixture and mix.
- Keep beating, gradually add the flour. You should get a thick mixture.
- Add hot boiled water to the dough and knead it.
- Add butter to the flour and mix well. The prepared mixture should have a liquid consistency.
- It is better to fry the pancakes in a non-stick pan without oil.
Dietitians recommend approaching dietary restrictions responsibly and not abusing diets in pursuit of fashion: "In losing weight, in addition to reducing daily caloric intake, the principle of maintaining a balanced diet is important. YouAlways start by reviewing the presence of unhealthy foods on the table, analysis of the diet, the intervals between meals, water balance ".