The kefir diet is a popular diet for weight loss. Its strong options are designed for three days or seven days, when meals are scheduled for hours, soft ones - for 14 days or more. Rules and restrictions for a kefir diet for effective weight loss, a rough daily menu with a picture, as well as how many pounds 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 in a kefir diet uses its own resources. Metabolism is accelerated and excess pounds are removed.
Allowed and Prohibited Products
There are many options for a kefir diet, they differ in combining a fermented milk drink with different products. Most often - with vegetables and fruits, the advantage of which is a large amount of useful vitamins, fiber and trace elements.
Preference is given to low-calorie fruits and berries, such as apples, pears, kiwi, strawberries. Any vegetables are allowed. The most used are cabbage, carrots, cucumbers, celery. Potatoes are found in several dietary options, despite the fact that they are rich in starch.
In a kefir diet, the use of low-fat varieties of fish and meat, as well as cereals, mainly buckwheat - is allowed - there are fewer carbohydrates, but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content in the foods eaten. Therefore, the list of "forbidden items" includes, first of all, sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meats.
varieties
The types of kefir diet vary according to the period, the products used and the order of their use.
For three days
The harsh variety includes exclusively the use of kefir and water. The second, softer option allows 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. 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 indications. It can be one day in the middle of the week or several days a week. Most often, a mono-diet isneeded 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 a pint and a half of kefir. One of the diet options:
the first day - four boiled potatoes;
second - 150 grams of boiled chicken;
third - 200 grams of boiled beef;
fourth - 150 grams of boiled fish;
fifth - a kilo of apples or a salad with 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 stricter version of the seven-day kefir diet. You can diversify the diet in it only with kefir, water and a kilo of apples a day. During this time, you can already lose about ten pounds.
For nine days
The kefir diet for nine days is also called "3 by 3". The diet is changed 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 following period, you can add a kilogram of apples or 100 grams of boiled meat. The other 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 discharge days. There - only kefir and water. You can then add no more than a liter of light vegetable soup or about a pound of salad a day. In the final stage, it is allowed to consume about 500 grams of lean cooked meat per day.
On the 21st day
The kefir diet for 21 days was developed by nutritionists of the Nutrition Institute. It is quite gentle and allows you to get rid of ten pounds of excess weight in three weeks, without exposing the body to stress and severe stress.
The diet includes eating evenly, five to six times a day, in almost the same portions. You should also drink one liter of kefir and half a liter of each juice. It includes water, tea and even soup.
For all three weeks, the main thing is to exclude sweet and nutritious foods. Meat and fish should be low in fat and steamed or boiled. Salt is allowed in this diet, but little in ready meals. Fruits and vegetables are also the basis of the diet.
Kefir diet with protein
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 fillet or turkey. 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 famous singer
Another type of kefir diet came from the show business. The famous singer shared a diet that helped her lose extra pounds. This diet is also based on the use of kefir and is designed for one week. Every day until 18: 00 you should drink half a liter of kefir and eat some food:
the first day - 500 grams of baked potatoes;
second - 500 grams of cheese;
third - 500 grams of each 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 - only non-carbonated mineral water is allowed to be drunk;
seventh - 500 grams of fruit.
Diet rules
For fast weight loss on a kefir diet, you should follow the rules:
only healthy people can restrict food;
food should be evenly distributed to prevent hunger;
not engage in strenuous physical activity;
eat fresh food.
If you do not feel well - dizziness, stomach pain, severe fatigue - it is necessary to stop the diet and consult a specialist in order to get out of the restriction regime without harming health.
Getting off the diet
In order for the diet to meet expectations, it is important to get out of it correctly. This will allow you to not 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 to a malfunction 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. It is this principle that is worth upholding.
New products need to be introduced every day. 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 suddenly switch to fried, sweet and salty. Such a change in diet can damage the stomach and pancreas.
How to save the result
After completing the diet, it is important to keep the weight at the desired level. This will help to adhere to the principles of proper nutrition and physical activity.
This does not mean a complete rejection of fried sweets or steaks, but moderation is needed in everything. Water balance is also important. You can drink clean water without restrictions.
Advantages and disadvantages
The advantages of the kefir diet are directly related to the main product. A drink with fermented milk 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 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 downsides. With a kefir diet, the diet becomes very sparse. As a result, a person does not receive a 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 a diet if the principles of proper nutrition are not followed.
Nutritionist for contraindications: "The risk of long-term mono-diets lies in their imbalance - a lack of some nutrients and an excess of others. For example, with a long-term protein mono-diet, gout will eventually develop. Thus. long-term mono-diet will worsen health, deprive the body of energy. We will lose weight, but it will also lose muscle tissue. But long-term and long-term success in losing weight can not be achieved, as our cells will"They catch the little that is given to them and accumulate it. The metabolic processes in the body will also slow down. Every diet requires specialist control. "
Contraindications
It is worth giving up the diet for pregnant and lactating women. At this time, you need to diversify your diet with healthy foods so that mother and baby get enough nutrients.
It is impossible to severely restrict 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 become a contraindication to the kefir diet.
Before starting a diet, you should consult your doctor and eliminate all risks. Also, a specialist, as a professional nutritionist, will choose the optimal diet for weight loss.
How can you 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 the shelf life. If it is more than two weeks, then, most likely, there are too many preservatives in the drink. 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 sugar-free yogurt and additives, fermented baked milk, ayran.
Dietary dishes from kefir
After completing the diet, kefir can 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 |
|---|---|---|
| beverages | Easily | 5 minutes. |
Ingredients:
| kefir | 0200 l |
| any berries or fruits (you can have frozen or dried fruits) | 50 g |
| CROPS | 20-30 g |
| honey | 5 g |
Preparation:
- Remove seeds from fruits and berries.
- Pour all ingredients into a blender bowl and mix until homogeneous.
- Pour the drink into a glass and garnish with berries or fruits.
Pancakes diet me 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 |
| oatmeal or rye flour | 8 tablespoons. l. |
| egg | 1 PC. |
| hot water | 0, 150 l |
| sugar | 5 g |
| salt | taste |
| vegetable oil | 0, 020 l |
Preparation:
- Beat the egg, sugar and salt in a bowl until smooth.
- Add the kefir to the mixture and stir.
- Continuing to beat, gradually add the flour. You should get a thick mixture.
- Pour the dough with hot boiled water and beat.
- Pour butter into dough and mix thoroughly. The finished mixture should have a liquid consistency.
- It is better to fry the pancakes without oil in a non-stick pan.
Dietitian recommends that you approach dietary restriction responsibly and do not abuse diets in pursuit of fashion: "In losing weight, in addition to reducing daily calorie intake, the principle of maintaining a balanced diet is important. You should alwaysstart by reviewing the presence of unhealthy foods on the table, analyzing diet, meal intervals, water balance.