Kefir diet: basic principles, advantages and disadvantages, menu

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

How does the kefir diet work?

Kefir is made from milk and yeast.Fermentation creates the necessary environment for beneficial bacteria to live.When they enter the body, they begin to cleanse the stomach and intestines, ridding them of excess fluid, toxins and nitrates.

• The normalization of the gastrointestinal tract ensures rapid digestion of any food.In this case, fat deposits are not observed.
• Kefir contains a lot of protein.This allows a person not to feel hunger 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, 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 levels are reduced, and the condition of hair, skin and nails is improved.
• Kefir is particularly good for the intestines.Kefir contains fermented milk and bifidobacteria, which are similar to those found naturally in the human digestive system.Lactic acid bacteria restore microflora, normalize peristalsis and prevent constipation.
• By accelerating and normalizing metabolic processes in the intestines, kefir has a side effect of cleansing the skin.The excess amount of toxins that is removed prevents 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%, a minimum shelf life and a high content 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 with this fermented milk product should last no more 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 smoothly leave such a nutritional system, gradually reducing the proportion of kefir in the diet and increasing the amount of usual foods.
• Dishes should be steamed, baked and boiled.

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

Authorized Products

During the diet you can eat the following foods:

• Kefir, Ayran, fermented baked milk, yogurt without additives;
• Greens and vegetables (cabbage, cucumbers, carrots, olives, onions, spring 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);
• mushrooms;
• Nuts and dried fruits (peanuts, almonds, cashews, raisins, walnuts, pistachios, dates, flax seeds);
• cereals (buckwheat, brown rice, pearl barley, lentils, oatmeal);
• first grade noodles;
• bran bread;
• dark chocolate;
• eggs;
• chicken, beef;
• pollock, flounder;
• green tea.

Prohibited products

The following products are prohibited:

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

How can you replace kefir in your diet?

One way to replace kefir while dieting is natural yogurt

• Kefir product is a kefir substitute.For its preparation, not kefir yeast mushrooms 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 production of which lactococci, lactic acid bacteria and kefir mushroom starter are used.
• Organic yogurts and yoghurts are a product obtained by fermenting milk with a mixture of thermophilic milk streptococci or lactic acid bacteria.
• Ryazhenka is a fermented milk drink obtained by fermenting baked milk.
• Kumys drink is a thick drink made from mare's milk.

Contraindications

• increased stomach acid;
• allergic reaction to milk protein;
• disruption of the cardiovascular system;
• kidney and liver diseases;
• chronic diseases of internal organs;
• intestinal obstruction;
• Pregnancy;
• lactation;
• Age up to 16 years.

Disadvantages of the kefir diet

The following symptoms may occur when following a kefir diet:

• Dizziness;
• Irritability;
• Diarrhea;
• Headache;
• nausea;
• decreased physical and mental activity;
• weakness

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

Kefir diet and exercise

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

The kefir diet can be combined with physical activity:

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

Physical activity is permitted provided the person is healthy.It is not recommended to overload a weakened body, as this can lead to fainting and other health problems.

Diet options

A minimalist diet improves the functioning of the gastrointestinal tract and helps get rid of extra pounds.Fresh fruit and vegetables provide a pleasant variety.

There are different diet options with different durations.

For 3 days

• Only kefir is allowed for 3 days.Other products excluded.You need to drink a glass of 1.5 liters of fermented milk drink every 3 hours.This interval can be lengthened or shortened, but the last portion should be taken 3 hours before bedtime.It is advisable to drink water every now and then to reduce the feeling of hunger.
• or consume 1.5 liters of kefir for 3 days and add fresh fruits and vegetables.Grapes and bananas are forbidden.
• or 1.5 liters of the drink is consumed daily for 3 days, while adding cheese, bran, oatmeal, vegetables and fruits to the diet.It is necessary to abandon water and replace 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 cook in their skins.
• Tuesday: 100 g cooked chicken fillet.
• Wednesday: 150 g boiled beef.
• Thursday: 100 g of cooked low-fat fish.
• Friday: any vegetables and fruits.
• Saturday: 2 liters of kefir.
• Sunday: unlimited still mineral water.

Option #2

• Day one: 3 baked potatoes, 0.5 liters of kefir.
• Second day: 300 g of low-fat cottage cheese, 400 ml of fermented milk drink.
• Third day: 400 g of fruit, 0.6 l of kefir.
• Fourth day: 400 g of boiled chicken breast, 0.5 liters of kefir.
• Fifth day: 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 #3

1.5 liters of kefir and 2 kg of apples daily.Divide the amount into 6 parts and consume them at equal intervals.

For 9 days

The technique consists of 3 cycles lasting 3 days.In this case, there is rarely a strong feeling of hunger.You can lose 10 kg.

Option #1

• First-third day.We only drink 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 1 liter of kefir, 0.5 liters of herbal tea with chamomile, rose hips, lemon balm every day and eat 400 g of boiled chicken fillet.

Option #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-ninth day, you can drink 1.5 liters of fermented milk drink and 1.5 liters of water.

Diet dishes from kefir

Even the strictest diet has small exceptions.For example, treat yourself to healthy oatmeal cookies.

You can also prepare dietary dishes with kefir.

Oatmeal cookies

Recipe number 1

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

Put the oat flakes in a deep bowl, add kefir and let it soak for 30 minutes.The raisins are poured with boiling water for 15 minutes to soften them, and then dried with a napkin.Add raisins, honey, vanilla, cinnamon to the finished oatmeal and mix.The cookies are shaped so that they do not become thin, placed on a baking sheet greased with butter and placed in the preheated oven for 20 minutes.

Recipe number 2

• kefir - 200 ml;
• oat flakes - 250 g;
• plums - 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 left to swell for 30 minutes.Prunes are washed in boiling water, chopped and added to oatmeal.Add spices to the dough and mix, divide into equal parts, form small cakes, place on a baking tray and place in the preheated oven for 20 minutes.

Diet pancakes with kefir

Recipe number 1

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

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

Recipe number 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 forms on the surface.Add the beaten egg and water and mix until a homogeneous mixture 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 cooking 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, add the fermented milk drink.Stir again until a homogeneous consistency is obtained and fry the pancakes in a non-stick frying pan.It is recommended to serve this dish without additives, but you can also fill the pancakes with fruit or low-fat cottage cheese with raisins.

Recipe number 2

• kefir - 150 ml;
• mineral water - 150 ml;
• Egg white - 2 pcs.;
• Flour - 150 g.

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

Recipe number 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 mixer until a homogeneous mass without lumps is obtained.Bake in a heated skillet.

In case of failure

To avoid a meltdown during your diet, you need to prepare properly.Nutritionists recommend starting to gradually reduce the amount of calories consumed 7 days before the diet: you should not consume 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, sweet or baked foods so that the body does not experience severe stress from a sudden change to a diet.The feeling of hunger should be reduced by drinking 250 ml of warm water or weak green tea.

If a breakdown still occurs, you will have 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 by 1 day.In addition, a cheat meal is allowed - a day on which forbidden foods (fries, sausage, chocolate) are allowed to be included in the menu, but in limited quantities.

How to get off the kefir diet

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

A strong feeling of hunger may occur towards the end of the diet, so it is important not to take a break during this time.You should stop gradually and introduce prohibited foods into your diet in minimal quantities.On the first day, stewed vegetables, boiled fish and chicken, as well as soups with chicken broth are allowed.

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

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