Kefir diet: basic principles, pros and cons, menu

The kefir diet is considered strict; it implies a strict diet and severe menu restrictions.As a result, you can lose 10 kg in a week.The technique has limitations and, if used incorrectly, can cause harm to the body.It is recommended to consult your doctor before starting the diet.

How does the kefir diet work?

Kefir is made from milk and yeast.As a result of fermentation, the necessary environment for the life of beneficial bacteria is created.When they enter the body, they begin to cleanse the stomach and intestines, ridding them of excess fluid, toxins and nitrates.

• Normalization of the gastrointestinal tract ensures rapid digestion of any food.In this case, no fat deposits are observed.
• Kefir contains a lot of protein.This allows a person to not feel hungry for a long time.
• Kefir burns fat.This action provides calcium, which the drink is rich in.Thanks to this element, hormones are activated that effectively burn fat.
• If the kefir diet lasts more than a week, then it is recommended to supplement it with dietary products such as apples, buckwheat, and cucumbers.They improve blood circulation, accelerate metabolism, and food is intensively converted into energy.
• Kefir improves health.As a result of its use, intestinal function is normalized, immunity is strengthened, cholesterol is reduced, and the condition of hair, skin, and nails improves.
• Kefir is especially useful for the intestines.Kefir contains fermented milk and bifidobacteria similar to those naturally found in the human digestive system.Lactic acid bacteria restore microflora, normalize peristalsis and prevent constipation.
• Due to the acceleration and normalization of metabolic processes in the intestines, kefir has a side effect for cleansing the skin.The excess amount of toxins that it removes stops causing skin rashes and other aesthetic problems

A glass of kefir daily is enough to prevent digestive problems.

General rules

The kefir diet is based on the following principles:

• We use kefir with a fat content of 1.5% with a minimum shelf life and containing a large number of beneficial bifidobacteria;
• The drink should be slightly warmed;
• The diet can be supplemented with other low-calorie foods, excluding salt and sugar;
• A mono-diet on this fermented milk product should not last longer than 3 days;
• To achieve maximum effect, fasting days should be carried out before and after the diet;
• We eat small meals - 6 times a day;
• You need to leave such a food system smoothly, gradually reducing the proportion of kefir in the diet and increasing the amount of usual foods;
• Dishes should be steamed, baked, boiled.

The daily volume of kefir is 1.5 liters.If dizziness, nausea and other negative reactions of the body occur, the dosage should be reduced.You can follow this technique 2-3 times a year, not more often.

Authorized Products

While following the diet, you can eat the following foods:

• kefir, ayran, fermented baked milk, yogurt without additives;
• vegetables and greens (cabbage, cucumbers, carrots, olives, onions, green and red onions, corn, cilantro, basil, garlic, tomatoes, asparagus, celery, beets, lettuce, radishes, radishes, parsley, sweet peppers);
• fruits (avocado, figs, melon, grapefruit, cherries, watermelon, oranges, apples, nectarines, mangoes, lemons, limes, kiwi);
• berries (currants, sea buckthorn, grapes);
• champignons;
• nuts and dried fruits (peanuts, almonds, cashews, raisins, walnuts, pistachios, dates, flax seeds);
• cereals (buckwheat, brown rice, pearl barley, lentils, oatmeal);
• first grade pasta;
• bran bread;
• dark chocolate;
• eggs;
• chicken, beef;
• pollock, flounder;
• green tea.

Prohibited Products

The following products are prohibited:

• carbonated drinks;
• white bread, sliced loaf;
• potato chips;
• cookies, sweets;
• salt, sugar, mayonnaise, ketchup;
• milk chocolate;
• ice cream;
• lamb, lard, pork;
• curd mass;
• sausages, sausages, smoked and boiled sausage;
• butter;
• unrefined vegetable oil;
• beer, vodka, white wine.

How can you replace kefir in your diet?

One of the options for replacing kefir during a diet is natural yogurt

• Kefir product is a kefir substitute.For its preparation, not kefir yeast fungi are used, but dry sourdough.It does not provoke the development of fermentation processes, and therefore does not lead to the formation of gases.
• Acidophilus is a product for the preparation of which lactococci, lactic acidophilus and kefir mushroom starter are used.
• Bioyoghurts and yoghurts are a product obtained by fermenting milk with a mixture of thermophilic lactic streptococci or lactic acidophilus bacilli.
• Ryazhenka is a fermented milk drink that is obtained by fermenting baked milk.
• Kumys drink is a thick drink made from horse milk.

Contraindications

• increased stomach acidity;
• allergic reaction to milk protein;
• disruption of the cardiovascular system;
• kidney and liver diseases;
• chronic diseases of internal organs;
• intestinal obstruction;
• pregnancy;
• breastfeeding period;
• age up to 16 years.

Disadvantages of the kefir diet

When following a kefir diet, symptoms such as:

• dizziness;
• irritability;
• diarrhea;
• headaches;
• nausea;
• decreased physical and mental activity;
• weakness

A nutritional system using kefir can provoke an exacerbation of chronic diseases.Because of this, only healthy people should follow it.

Kefir diet and exercise

Kefir is a light and quickly digestible product that can be consumed before training.

The kefir diet can be combined with physical activity:

• It is recommended to go to the gym;
• swim;
• ride a bike;
• do morning exercises;
• go jogging

Physical activity is permissible if the person is in good health.It is not recommended to overload a weakened body, as this may cause fainting and other health problems.

Diet options

A minimalist diet will improve the functioning of the gastrointestinal tract and help get rid of extra pounds.Fresh fruits and vegetables will provide a pleasant variety.

There are several diet options of varying durations.

For 3 days

• For 3 days, only kefir is allowed.Other products excluded.You need to drink a glass of 1.5 liters of fermented milk drink every 3 hours.This interval can be increased or decreased, but the last portion should be consumed 3 hours before bedtime.In between, it is recommended to drink water to reduce hunger.
• or for 3 days consume 1.5 liters of kefir and add fresh fruits and vegetables.Grapes and bananas are prohibited.
• or 1.5 liters of the drink is consumed every day for 3 days, while cheese, bran, oatmeal, vegetables and fruits are added to the diet.It is necessary to refuse water, replacing it with kefir.

For 7 days

Option #1

From Monday to Friday you need to consume 1.5 liters of kefir:

• Monday: 5 small potato tubers, which we bake in the oven or boil in their skins.
• Tuesday: 100 g of boiled chicken fillet.
• Wednesday: 150 g boiled beef.
• Thursday: 100 g of boiled low-fat fish.
• Friday: any vegetables and fruits.
• Saturday: 2 liters of kefir.
• Sunday: unlimited still mineral water.

Option No. 2

• Day one: 3 baked potatoes, 0.5 liters of kefir.
• Day two: 300 g of low-fat cottage cheese, 400 ml of fermented milk drink.
• Day three: 400 g of fruit, 0.6 l of kefir.
• Day four: 400 g of boiled chicken breast, 0.5 liters of kefir.
• Day five: 0.4 liters of low-fat kefir, 300 g of fresh vegetables (cucumbers, tomatoes, lettuce).
• Day six: 0.5 liters of still mineral water.
• Day seven: 500 g of any fruit, 300 ml of kefir.

Option No. 3

Daily 1.5 liters of kefir and 2 kg of apples.Divide the volume into 6 parts and consume at equal intervals.

For 9 days

The technique consists of 3 cycles that last 3 days.In this case, a strong feeling of hunger rarely occurs.You can lose 10 kg.

Option #1

• First-third day.We drink only 2 liters of water and kefir every day.
• Fourth to sixth day.We drink kefir in unlimited quantities, 2 liters of fruit drink and eat light vegetable soup.
• Seventh to ninth day.We drink daily 1 liter of kefir, 0.5 liters of herbal tea with chamomile, rose hips, lemon balm, and eat 400 g of boiled chicken fillet.

Option No. 2

• In the first 3 days you are allowed to drink 1.5 liters of kefir and water.
• On the fourth to sixth day, we eat 1.5 kg of apples and drink 2 liters of water.
• On the seventh to ninth day, you can drink 1.5 liters of fermented milk drink and drink 1.5 liters of water.

Dietary dishes made from kefir

Even the most strict diet has small exceptions.For example, you can treat yourself to healthy oatmeal cookies.

You can also prepare dietary dishes using kefir.

Oatmeal cookies

Recipe No. 1

• kefir - 250 ml;
• honey - 2 tbsp.l.;
• butter - 30 g;
• oat flakes - 400 g;
• raisins - 150 g;
• a pinch of vanilla and cinnamon.

Pour oatmeal into a deep bowl, pour in kefir and leave for 30 minutes to swell.The raisins are poured with boiling water for 15 minutes to make them softer, after which they are dried with a napkin.Add raisins, honey, vanilla, cinnamon to the finished oatmeal and mix.The cookies are shaped so that they are not thin, placed on a baking sheet greased with butter, and placed in a preheated oven for 20 minutes.

Recipe No. 2

• kefir - 200 ml;
• oat flakes - 250 g;
• prunes - 100 g;
• a pinch of cinnamon and vanilla.

The flakes are lightly fried in a heated frying pan, poured into a saucepan, kefir is added, stirred and allowed to swell for 30 minutes.Prunes are washed in boiling water, chopped and added to oatmeal.Add spices to the dough and mix, divide it into equal parts, form small cakes, place on a baking sheet and place in a preheated oven for 20 minutes.

Diet pancakes with kefir

Recipe No. 1

• kefir - 100 ml;
• oat flakes - 70 g;
• chicken egg - 1 pc.;
• honey - 2 tsp;
• baking powder - ¼ tsp.

Crushed oatmeal is mixed with kefir and left for 15 minutes.Add honey, baking powder and mix.The pancakes are fried in a non-stick frying pan without adding oil until they acquire a golden color.To reduce calories, you can use chopped oatmeal instead of flour.

Recipe No. 2

• kefir - 1 glass;
• chicken egg - 1 pc.;
• flour - 80 g;
• boiled water - 50 ml;
• soda - a pinch

Heat the kefir a little, add soda and stir until foam appears on the surface.Pour in the beaten egg and water, whisk until a homogeneous mass is formed.Add sifted flour in small quantities and knead the dough.You can add sweetener or honey.The result should be a thick mass.Fry the pancakes in a non-stick frying pan for 2 minutes, turn over and fry on the other side.

Pancakes with kefir

Improve your culinary skills and do it with love.Necessary:

• kefir - 0.5 l;
• chicken eggs - 2 pcs.;
• honey - 2 tbsp.l.;
• rye, buckwheat or oat flour - 1 cup;
• 0.5 tsp.soda;
• a pinch of salt.

Beat chicken eggs and add honey, salt and flour mixed with soda, mix, pour in the fermented milk drink.Stir again until a homogeneous consistency is formed and fry the pancakes in a non-stick frying pan.It is recommended to serve this dish without any additives, but you can stuff the pancakes with fruit or low-fat cottage cheese with raisins.

Recipe No. 2

• kefir - 150 ml;
• mineral water - 150 ml;
• egg white - 2 pcs.;
• flour - 150 g.

The whites are separated from the yolks, mineral water and kefir are added to them, and beaten.Add flour and beat until there are no lumps.Pancakes are fried in a frying pan that has a non-stick coating.The dish can be supplemented with fresh berries, honey or fructose jam.

Recipe No. 3

• kefir - 250 ml;
• sweetener;
• flour - 150 g;
• a pinch of salt.

Add sweetener to kefir and beat.Add flour, salt and beat with a blender to obtain a homogeneous mass without lumps.Bake in a heated frying pan.

In case of failure

To avoid a breakdown during your diet, you need to prepare properly.Nutritionists recommend 7 days before the diet to begin to gradually reduce the number of calories consumed: you can consume no more than 1400 kcal per day.

In addition, it is necessary to exclude harmful foods from the diet in advance; the food should not contain salty, fried, sweets, or baked goods, so that the body does not experience severe stress due to a sudden transition to a diet.The feeling of hunger should be reduced by drinking 250 ml of warm water or weak green tea.

If a breakdown does occur, then you need to resort to physical activity.It is recommended to go for a walk or jog.At home we drink a glass of kefir and return to the diet.After a breakdown, the diet is extended for 1 day.In addition, it is allowed to have a cheat meal - a day during which prohibited foods (chips, sausage, chocolate) can be included in the menu, but in limited quantities.

How to get off the kefir diet

For maximum effectiveness, diet should always be combined with physical activity.

Towards the end of the diet, a strong feeling of hunger may occur, so it is important not to break during this period.You should get out of it gradually, introducing prohibited foods into your diet in minimal quantities.On the first day, steamed vegetables, boiled fish and chicken, and soups with chicken broth are allowed.

On the second day you can eat fresh vegetables, pasta, rice, potatoes.After a diet for several days, you should drink kefir in small quantities in between meals, gradually reducing its amount and leaving it only for dinner.

If the need arises, the kefir diet can be repeated, but it is recommended to do this no more than once every 2-3 months.Many women, having lost quite a lot of kilograms, extend the diet for several days.This is prohibited, as health problems may arise.