The kefir diet is a popular weight loss diet. Its hard option is designed for three or 7 days, with meals scheduled by the hour, and soft option-14 days or longer. Kefir diet rules and restrictions for effective weight loss, daily menus and photos, and how many kilograms can be lost in a week.
How the diet works
Kefir contains a variety of essential nutrients. The most important are prebiotics and bifidobacteria. They help the gastrointestinal tract work and normalize digestion.
At the same time, fermented milk beverages contain very few carbohydrates and therefore have very few calories. The body of the kefir diet uses its own resources. The metabolism speeds up, and the excess weight will disappear.
Allowed and prohibited products
There are many choices for the kefir diet, and their difference lies in the combination of fermented milk beverages and various products. The most common are-vegetables and fruits, which have the advantage of containing a lot of vitamins, fiber and useful trace elements.
Prefer low-calorie fruits and berries, such as apples, pears, kiwis, and strawberries. Any vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, and celery. Potatoes are found in some dietary choices, despite their high starch content.
In the kefir diet, low-fat types of fish and meat are allowed, as well as grains, mainly buckwheat-with fewer carbohydrates but more nutrients.
The key to the success of the kefir diet is the low carbohydrate content of the food eaten. Therefore, the "prohibited items" list first includes sweets, fats and starchy foods. It is also recommended to reject semi-finished products, kimchi, and bacon.
Variety
The type of kefir diet varies according to the period, product used, and order of use.
Three days
The tough variety only involves the use of kefir and water. The second, more gentle option allows low-calorie fruits. But only on the second day of the diet.
Fasting for three days can make you lose a few pounds quickly. But you should not abuse this diet. Experts do not recommend strict adherence to the kefir diet for a long time. Lack of nutrition will negatively affect the function of the entire body.
Nutritionist, medical science candidate: "A single diet is best used in the form of fasting days, alone and according to the indication. It can be a day in the middle of the week or a few days of the week. The most common is a single diet. NeededDiet to stimulate weight loss. "
Seven days
This week's Kefir diet is more diverse in terms of products. In addition to fermented milk beverages, it also 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 choices:
Day one-four boiled potatoes;
The second-150g boiled chicken;
Third-200 grams of boiled beef;
The fourth-150 grams of boiled fish;
Fifth-One kilogram of apples or any vegetable salad (carrots, cabbage);
During the last two days of the diet, only kefir and water were left.
Meat, potatoes and fish can all be steamed. But it is important not to use salt and spices when doing this. Such nutrition can allow you to lose up to five kilograms of excess weight.
There is also a stricter Kefir diet for 7 days. You can diversify your diet with just kefir, water and one kilogram of apples every day. During this time, you can already lose about ten kilograms.
Nine days
The nine-day kefir diet is also called "3 times 3". The diet is changed every three days. There are also increasingly strict versions of this diet.
In the hard version, you can drink kefir and water for the first three days. In the subsequent period, you can choose to add one 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 includes the use of buckwheat, apples or cooked chicken and kefir at each stage.
This version of the nine-day diet is very popular. The first three days are unloading days. There-only kefir and water. Then you can add no more than one liter of light vegetable soup or about one kilogram of salad per 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 at the Institute of Nutrition. It is very gentle, allowing you to get rid of ten kilograms of excess weight in three weeks without putting your body under severe stress and pressure.
The diet includes eating evenly, five to six times a day, with roughly the same amount. You also need to drink one liter of kefir and half a liter of any liquid. It includes water, tea and even soup.
During these three weeks, the main thing is to eliminate sweets and high-calorie foods. Meat and fish should be low-fat, steamed or boiled. In this diet, salt is allowed, but only a little can be added to the ready-made meals. Fruits and vegetables are also the basis of diet.
Protein kefir diet
There are three, seven or nine-day diet options. Here, kefir is combined with a high-protein food. The most common are chicken or turkey slices. Introduce meat day instead of fruit and vegetable day. You can eat up to 400 grams of cooked or steamed meat a day without adding salt.
Kefir diet of pop singers
Another kefir diet comes from the show business. The pop singer shared a diet that helped her get rid of excess weight. This diet is also based on the use of kefir and is designed for a week. Before 6 pm every day, you need to drink half a liter of kefir and eat certain foods:
Day 1-500 grams of baked potatoes;
The second-500 grams of cheese;
The third-500 grams of any low-calorie fruits;
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 drink;
Seventh-500 grams of fruit.
Dietary rules
To lose weight fast through the Kefir diet, you must follow the following rules:
Only healthy people can restrict food;
Food should be evenly distributed to prevent hunger;
Not participate in serious physical activity;
Eat fresh food.
If you feel unwell-dizziness, stomach pain, severe fatigue-it is necessary to stop eating and consult a specialist in order to get rid of the restriction system without harming your health.
Withdraw from the diet
In order for the diet to meet expectations, it is important to quit it correctly. This will keep you from losing weight loss in the first few days. The drastic changes in diet not only cause weight gain, but also cause the digestive system to malfunction.
Mainly step by step. During the kefir diet, the body is accustomed to accepting small portions of food. It is this principle that deserves to be adhered to.
New products need to be launched every day. It is best to start with cereals, soups and salads. They will fill you up 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 ones. This dietary change can harm the stomach and pancreas.
How to maintain results
After finishing the diet, it is important to maintain the weight at the desired level. This will help comply with the principles of proper nutrition and physical activity.
This does not mean totally rejecting desserts or fried steaks, but everything needs moderation. Water balance is also very important. You can drink clean water without restrictions.
Pros and cons
The advantages of the kefir diet are directly related to the main products. Fermented milk beverages are healthy in themselves. It is rich in calcium, which means bones, nails and teeth will stay strong. At the same time, kefir is rich in nutrients and can fight hunger for a long time. This means it will be easier to follow this diet. This will enable you to achieve good results in weight loss.
There are also disadvantages. With the kefir diet, the diet became very scarce. Therefore, a person will not get complex nutrients. This will affect the normal function of the organ.
In addition, this fermented milk beverage usually has a laxative effect, and if used for a long time, it will cause intestinal and digestive system discomfort.
In addition, if proper nutrition principles are not followed, its disadvantages include rapid weight gain after dieting.
Nutritionists on contraindications: "The danger of long-term single diets lies in their imbalance-some nutrients are lacking, while others are excessive. For example, long-term single diets will eventually develop gout. Therefore, any long-term single dietWill deteriorate health and deprive the body of energy. Weight will disappear, but it will also lose muscle tissue. But long-term and long-term weight loss success is impossible, because our cells will catch them and accumulate very little. The metabolic process will also slow down. Any diet requires expert control. "
Contraindications
It is worth giving up the diet of pregnant and breastfeeding women. At this time, you should diversify your diet through healthy foods so that both mother and baby can get enough nutrition.
For people suffering from gastritis and ulcers, intestinal diseases, pancreatic inflammation, and kidney failure, it is impossible to strictly restrict food. Kefir is also not recommended when stomach acidity is high.
Heart failure, allergic reactions and other chronic diseases may also become contraindications to the kefir diet.
Before starting a diet, you should consult your doctor and eliminate all risks. In addition, experts, such as professional nutritionists, will choose the best weight loss diet.
How can you replace kefir
For weight loss, it is important to choose only natural kefir with low fat content, preferably 1% or 2. 5%. You need to pay attention to the shelf life. If it is more than two weeks, it is likely that the drink contains a lot of preservatives. It is difficult to say that it is useful.
You can replace kefir with any fermented dairy product with similar ingredients-low fat and low carbohydrates. It can be yogurt without added sugar or additives, fermented roasted milk, Aylan.
Diet dishes from Kefir
After finishing the diet, kefir may no longer be the most popular product. Preparing delicious dishes with this beverage will help diversify your diet.
Kefir smoothie
| category | complex | Cooking time |
|---|---|---|
| drink | easily | 5 minutes. |
raw material:
| Kefir | 0, 200 liters |
| Any berry or fruit (you can freeze or dry fruit) | 50g |
| cereals | 20-30 g |
| Honey | 5 grams |
Prepare:
- Remove seeds from fruits and berries.
- Put all the ingredients in a mixing bowl and stir until smooth.
- Pour the drink into a glass and decorate it with berries or fruits.
Kefir diet pancakes
Paired with fresh fruit and low-fat yogurt, these pancakes are a delicious and healthy breakfast.
| category | complex | Cooking time |
|---|---|---|
| dessert | Average | 1 hour |
raw material:
| Kefir 1% or 2. 5% | 0, 5 liters |
| Oatmeal or rye flour | 8 tablespoons. Lake |
| Egg | 1 piece. |
| Hot water | 0. 150 liters |
| sugar | 5 grams |
| Salt | taste |
| Vegetable oil | 0. 020 liters |
Prepare:
- Put eggs, sugar and salt in a bowl and beat until smooth.
- Add kefir to the mixture and mix.
- Continue to beat and gradually add flour. You should get a thick mixture.
- Add hot water to the dough and stir.
- Pour the butter into the dough and mix well. The finished mixture should have a liquid consistency.
- Pancakes are best fried in a non-stick pan without oil.
The dietitian recommends to restrict your diet responsibly and not to abuse your diet for the sake of fashion: "In addition to reducing daily calorie intake, the principle of maintaining a balanced diet is also very important to lose weight. You should always start by checking the existence of unhealthy foods on the table. Analyze the diet, the interval between meals, and the water balance. "