Kefir diet. Menu for 1 day, 3 days, 7 days. Photos before and after

The ideal diet for quick weight loss is kefir! Extra pounds go away easily and don’t come back!

Many girls and women fight for the right to be beautiful. In this struggle they choose the most exhausting and brutal methods. One of the ways to achieve ideal beauty is to have an ideal body. Few people speak positively about the appearance of a plump girl. To achieve the desired shape, many girls go on diets and start playing sports. Both of these methods have a right to exist.

A diet is a nutritional system based on limiting caloric intake and on a certain set of foods. From the name it is clear that the kefir diet is based primarily on the consumption of kefir.

IMPORTANT: Kefir is a fermented milk product rich in microorganisms that have a positive effect on the intestinal microflora - probiotics. The drink prevents the development of pathogenic flora and helps to increase the number of symbiotic microorganisms (symbiotic microflora).

Kefir diet for 3 days: the menu is strict and gentle

A kefir diet for 3 days is more difficult to tolerate than a one-day diet. Again, there are 2 types of three-day kefir diet: strict and gentle. The fat content of kefir is no more than 1%.

Strict three-day kefir diet. Diet.

For 3 whole days you are allowed to drink only kefir. At least 1.5 liters per day. If you feel unwell, you are allowed to eat an apple or some vegetable. It's best if it's cabbage or raw carrots. In the case when kefir is more than 3 days old, the consumption of raw beets is allowed. Then you will feel a clear laxative effect.

A gentle three-day kefir diet. Diet.

Breakfast : a glass of kefir (250 ml), an apple;
Snack : a glass of kefir;
Lunch : half a pack of cottage cheese 1% fat (100 g) and a glass of kefir;
Snack : a glass of kefir;
Dinner : the remaining half of cottage cheese and a glass of kefir;

Note: you can add a teaspoon of flax seeds or a pinch of cinnamon and ginger to a glass of kefir.

Advantages and disadvantages

The kefir diet for quick weight loss is quite effective. The dairy product cleanses the body and restores the functions of the gastrointestinal system. Fresh kefir contains different types of bacteria and calcium. Even during periods of limited nutrition, the intestines work efficiently. Thanks to vegetables and fruits, the body receives an additional source of vitamins and microelements.

The disadvantage of the diet menu is the scarcity of the diet. Due to the refusal of other food, the body is deprived of nutrients. Weakness, dizziness and indigestion may occur with prolonged adherence to the diet menu. The transition to the previous diet should be smooth, otherwise the excess weight will return after a while.

The 7-day kefir diet is considered one of the most difficult. Menu

In addition to kefir, the diet contains the following products: apples, cucumbers, cabbage, carrots, cottage cheese, lettuce. Unsweetened coffee and water are allowed in unlimited quantities. Choose kefir with a fat content of 1%.

Kefir diet: menu for 7 days.

Day 1.

Breakfast: a glass of kefir, a pack of cottage cheese 0.1%;
Snack: apple;
Lunch: a glass of kefir with flax seeds or a pinch of cinnamon and a salad of 200 g of cabbage and 100 g of grated carrots. You can add a little lemon or orange juice.
Dinner: a glass of kefir.

Day 2.

Breakfast: a glass of kefir, half an apple;
Snack: half an apple;
Lunch: a pack of cottage cheese and a glass of kefir;
Dinner: a glass of kefir and 1 medium cucumber.

Day 3.

Breakfast: a glass of kefir with flax seeds or cinnamon;
Snack: cucumber and a few lettuce leaves, a glass of kefir;
Lunch: 150 g grated carrots, seasoned with lemon juice, a glass of kefir.
Dinner: a glass of kefir with flax seeds.

Day 4.

Breakfast: 2 glasses of kefir;
Snack: half an apple;
Lunch: half a cucumber, 2 cups of kefir;
Dinner: a glass of kefir, 50 g of cottage cheese 0.1% fat.

Day 5.

Breakfast: a glass of kefir and a salad of 100 g of carrots and 100 g of cabbage;
Snack: a glass of kefir;
Lunch: a glass of kefir;
Dinner: half an apple, a glass of kefir.

Day 6.

Breakfast: a glass of kefir, 50 g of cottage cheese;
Snack: a glass of kefir;
Lunch: 2 glasses of kefir, half an apple;
Dinner: a glass of kefir with cinnamon;

Day 7.

Breakfast: a glass of kefir, 100 g of cottage cheese;
Snack: half an apple;
Lunch: a glass of kefir, half an apple, 50 g of cottage cheese;
Dinner: 2 glasses of kefir.

IMPORTANT: A diet lasting more than 5 days is considered an exit. Leaving the diet means gradually increasing the caloric content of food. It is needed in order to save the result. With a gradual increase in calorie intake, the risk of failure decreases.

For a competent solution , add 50 g of buckwheat (dry) to your diet for breakfast in addition to the first three days.
Then for lunch you can eat 100 g of boiled chicken breast without salt, in addition to buckwheat, for another three days.
And from days 7 to 9, add a light vegetable salad for dinner.

How to choose the “right” kefir?

Of course, before starting a kefir diet, any woman is interested in which product will bring the maximum benefit. In Russia, this drink is regulated by GOST R 52093-2003, according to which 100 g of kefir must contain at least 2.8 g of protein. The fat content of the product can be in the range of 0.5-8.9%.

During the specified shelf life, the number of beneficial bacteria must remain at least 10 to the 7th degree CFU, and yeast - at least 10 to the 4th degree.

Losing extra pounds and improving the health of the body is carried out due to the fact that the drink contains live microorganisms. The “correct” starter culture for making kefir contains about 20 fungi and bacteria, among which should be lactic acid streptococci, yeast and acetic acid microorganisms.

If the packaging of a drink contains the inscription BIO, then it may contain directly administered drugs, including bifidobacteria and acidophilus bacilli. Scientists believe that it is these bacteria that are particularly resilient, not subject to destruction, and are capable of qualitatively improving the microflora of the human intestine.

It should be remembered that “fake” kefirs may be found on store shelves. Therefore, you need to choose the product carefully. So, attention must be paid to the expiration date of the drink. The higher it is, the higher the content of additives in the drink that prevent beneficial bacteria from multiplying. They force microorganisms to fall into suspended animation until the kefir comes into contact with oxygen. Therefore, kefirs with an extended shelf life will spoil very quickly. Sometimes such drinks disappear in just 1 day, even if they are stored in the refrigerator.

To follow the kefir diet, you need to choose a drink whose fat content is 0-1%. Its beneficial properties are no worse than a drink with 2.5% fat content, but the calorie content is lower, and the consistency is not as thick. 100 ml of kefir with 1% fat content contains about 40 kcal.

Kefir diet: reviews, tips and warnings

Tips and Cautions:

The main advice is the right way out of the kefir diet.
If you suddenly feel sick, you are allowed to eat an apple or drink hot green tea sweetened with honey.
It is better to exclude physical activity during the diet.
If you have gastrointestinal diseases or individual food intolerances, then refuse this diet.

Reviews about the kefir diet:

Valentina, 23 years old, Odessa.

I’ve been plump since childhood; I decided to take charge of myself at the age of 20. At that time, all sorts of diets were just becoming fashionable. Kefir caught my eye and decided to sit on it. At first, after the first day, I indulged in sweets, but started the diet again after a couple of days. I lasted all 7 days. I lost 5 kg. Very pleased. Since then, I regularly spend a fasting day on kefir once a week. I feel good, my skin has improved. Good diet!

Anna, 32 years old, St. Petersburg.

After giving birth I gained weight and needed to lose weight for my husband’s birthday. I decided to go on a kefir diet. After 3 days the process was delayed, so I did 2 rounds and then arranged a 10-day exit. I lost 15 kg. I was incredibly pleased. But I had home lessons using various videos, which is probably why I had this result. The most important thing is that the dress I wanted to wear for the holiday was a whole size too big for me. I had to buy a new one. In general, this diet saved me!

Masha, 26 years old, Kstovo.

I’m quite slim, but after heavy holiday feasts I feel like just some kind of ball. But just a couple of days on kefir and I’m in shape. Thanks to this miracle drink for removing excess water and cleansing the intestines!

The kefir diet is suitable for you if you need to lose extra pounds quickly. For example, for a wedding or birthday. It is the menu designed for a week, supplemented by 9 or at least 6 days of release, that will allow you to be in excellent shape for the intended event.

Some useful information about kefir. Enjoy watching.

The history of the appearance of kefir in Russia

The kefir diet remains one of the most popular diets of our time. Moreover, women began losing weight with the help of kefir almost from the moment this fermented milk drink came to Russia. This happened not very long ago, about a century ago. Moreover, the history of the appearance of kefir in our country deserves the fact that a crime-drama film was made based on it, naturally, with a happy ending.

Even before the Great October Revolution happened, people knew about the beneficial properties of the drink, but in Russia they did not know how to make it. Kefir was bought from the peoples of the Elbrus region. The shepherds of Balkaria and Karachay knew the secret of making kefir, but sacredly kept it from prying eyes and ears.

In order to study the beneficial properties of kefir, Irina Sakhova, a young graduate of the Nova School, was sent to Karachay. This order was given to her by the All-Russian Society of Doctors. Naturally, she was not able to immediately get the coveted recipe for a fermented milk drink, and she was not on a kefir diet, but her charm was enough for the local prince Bekmurza Baichorov to fall deeply in love with her.

The love was so strong that the prince decided to kidnap Irina and easily carried out his plan. Irina’s colleagues realized it in time and wrote a statement to the police. Law enforcement officers quickly responded, finding both the kidnappers and the would-be bride. Since Baichorov was from a noble old family, he decided to do a lot so that the matter would not come to court.

Irina agreed not to make the situation public, but in return she demanded 10 pounds of kefir grains, which she soon received. This is how kefir was imported into Russia, where it was first received by patients at the Botkin Hospital, then by residents of Moscow, and then throughout the country.

By the way, Prince Baichorov himself also took a worthy place in the food industry. He became famous for being one of the largest suppliers of lamb from Karachaevo to Moscow and Paris. Moreover, the most famous restaurants of the two capitals made purchases from him. However, this story no longer has anything to do with the kefir diet.

Popular options

Today, there are almost a hundred different variations on the theme of kefir diets. Moreover, they are used not only on the European part of the continent, but also in Asia and even Africa. Listed below are the most popular types of kefir diets in the post-Soviet space. This choice is due to the fact that it involves familiar and easily accessible foods that are well absorbed by the body. This allows you to avoid unpleasant consequences for the digestive system and/or allergic reactions.

Classic version

The classic version of the diet is designed for 7 days. Every day you need to drink one and a half liters of low-fat kefir. In addition, the consumption of one product is allowed every day. All products are divided into equal parts and consumed throughout the day at regular intervals. This diet option is good because it is relatively satiating and allows you to lose up to one kilogram per day.

Kefir-apple diet

This type of diet is designed for 3-5 days and allows you to lose an average of 3-5 kilograms. This occurs by cleansing the body and removing excess salt and fluid. The diet consists of only apples and kefir in the ratio of 1.5 liters of kefir per 0.5-0.6 kilograms of apples per day. All products are divided into six equal parts and taken throughout the day. The last meal should be no later than two hours before bedtime. This type of diet is quite difficult for the body to tolerate. Therefore, if you have any problems with digestion, then it is better to avoid it.

Kefir-protein diet

This diet is one of the varieties of the “classic” kefir diet. The only difference is that fruit and vegetable days are replaced by protein days. A small “relaxation” can be considered permission to eat greens, lettuce and fresh cucumbers.

Kefir-buckwheat diet

This is one of the most popular types of kefir diet. You calculate the duration of the course yourself, however, it should not exceed two weeks. The minimum period is 3 days. The daily diet is one liter of kefir + 150 grams of dry buckwheat. Please note that buckwheat should not be boiled, but steamed in boiling water overnight in a ratio of one part cereal to two parts boiling water. This retains more fiber, so the calorie content is lower than boiled.

The main condition is that buckwheat and kefir should be eaten separately. That is, these should be separate meals. By the way, there is another option for this diet. In this case, there is an alternation of products. That is, one day you eat only buckwheat, and the second day only kefir.

“Striped” kefir diet

This type of kefir diet is most easily tolerated, since every other day you are allowed to include both protein foods and vegetables and fruits in the menu. Unlike other types, it does not lead to a lack of various microelements or vitamins. However, to achieve maximum results, it must be followed for at least 8-10 days. In some cases, the “strip” diet can be extended up to three weeks.

Kefir-cucumber diet

This diet option is loved by many for its simplicity and lack of hunger. To the already familiar one and a half liters of kefir, add a kilogram of cucumbers and 300-400 grams of boiled white fish. As in all previous types, all products are divided into six equal parts and eaten throughout the day.

"Strict diet

The “strict” kefir diet lasts 9 days. At the same time, weight loss is 7-10 kilograms during this period. However, it is quite difficult psychologically and physically to use. The diet itself is divided into three periods, each lasting 3 days. In the first period, only the consumption of kefir with one percent fat content is allowed, in the second - only apples, and in the third - again only kefir, but with three percent fat content.

“Comfort” diet

The “comfortable” kefir diet is designed for eight meals a day, so there is no feeling of hunger. This makes it relatively easy to carry. The only condition is strict adherence to the nutritional schedule and the order of food consumption. That is, the menu, with minor permissible changes, remains the same for each day. The duration of this diet is 7-10 days.

Express diet for 3 days

This is a kind of express diet. It allows you to quickly lose 2-3 kilograms and is ideal for preparing for some event at which you would like to “shine”. However, it is quite harsh, since you can only drink kefir.

Why is kefir good for weight loss?

Kefir deserves attention if only because it contains many beneficial bacteria and fungi. This unique set of valuable substances contributes to the proper functioning of our digestive tract and helps maintain a feeling of fullness for a long time. The dietary properties of the product deserve special attention. Regular consumption of fermented milk drink also helps to get rid of extra pounds. And all because, as already mentioned, it normalizes the functioning of the gastrointestinal tract. And thanks to this, food is digested faster (accordingly, the result of this is active weight loss).

But there are some tricks here that concern not only the quality of the drink, but also its compatibility with other products.

Basic principles

Despite the fact that many kefir diets have been developed, they have common principles:

Using low-fat kefir. This is a staple during a diet. Fat content should be no more than 1.5%. But it can be replaced with other fermented milk drinks with a similar composition and production method. Homemade yogurt without additives, fermented baked milk, and ayran are suitable.
Compliance with duration. If this is a mono-diet, then it lasts 3 days. When the diet includes an additional small amount of meat, fruits and vegetables, the diet lasts 5-9 days. It can be repeated once every 3-4 months. The safest option is to lose weight over 5-7 days. If during the diet you constantly experience loss of strength, dizziness, depression, fainting, then it is recommended to change your diet.
Phased exit. All familiar foods are included in the diet gradually, and the amount of kefir is reduced by 1-2 glasses per day.
Cleansing days. Once a week you can have a fasting day.
Refusal of salt and sugar. They will have to be completely excluded during the diet.

In addition to kefir, other healthy foods are also allowed. Vegetables, herbs, berries and fruits are suitable. The exceptions are grapes and bananas. Meat and fish are allowed in small portions, but only lean ones. They can be steamed, boiled or baked. It is recommended to add spices: rosemary, oregano, basil. But you cannot use hot spices, vegetable oil, butter, and salt. Sometimes during the kefir diet, cereals are allowed, but not any. For example, white rice should be replaced with brown rice. Oatmeal will be beneficial.

White bread is prohibited. It should be replaced with whole grains, which can be consumed in small quantities. You should definitely give up carbonated drinks, as they change the acid-base balance in the human body, and drinking kefir will not help in this case. Prohibited products also include:

fat meat;
fish and poultry;
smoked meats;
sausages;
alcohol;
canned food;
semi-finished products;
fast foods;
sweets;
flour, bakery, confectionery and pasta products.

You will have to follow a strict daily routine - eat 5-6 times by the hour (2-hour breaks). As for drinking, it is recommended to drink pure water, green or herbal tea in unlimited quantities.

The advantages of the kefir diet include its effectiveness and good results in losing weight, especially if you supplement such a diet with exercise. An additional advantage will be a gentle and correct cleansing of the body and its enrichment with useful substances.

But this power system also has disadvantages. Kefir has a diuretic effect. This relieves swelling, but you have to visit the toilet often. If you follow a kefir diet for a long time, bloating, flatulence, and rumbling in the stomach will appear.

The result of “minus 10 kg” on a kefir diet within a week is achievable. But this option for losing weight is considered quite strict. The diet is not varied, and the amount of food is limited.

Which product is better to choose

Due to the wide range of fermented milk products on supermarket shelves, it is not always clear which kefir is best for weight loss. The best option is a product that does not contain:

powdered milk;
Palm oil;
preservatives;
fructose;
preservatives.

Otherwise, this product is more like an artificial drink with a sour-milk taste, which does not provide any benefit and has a detrimental effect on the stomach. Kefir should contain:

protein in sufficient quantities, more than 3 g;
kefir starter;
low proportion of fat, the less the better;
calcium.

Reviews from doctors

Doctors have an ambiguous attitude towards the kefir diet. Studies have shown that the body remembers dietary restrictions and subsequently regains the kilograms that were lost. Some people who lose weight using a kefir diet indicate that they have headaches, dizziness, and increased fatigue.

Doctors do not recommend practicing such mono-diets for longer than 2 days. You can diversify your menu with other products. You need to eat often (up to 6 times a day), but in small portions. As practice shows, the kefir diet, which is supplemented with other products, is much easier to tolerate by the body.

People with diseases of the kidneys, liver and digestive organs should not practice the kefir diet. It is contraindicated in diabetes mellitus. It is logical that pregnant and lactating women should abandon such a diet.

How many kilograms can you lose on kefir?

As with other diets, people are most interested in how many kilograms they can lose weight on kefir, trying to find the most effective diet programs or simply limiting themselves to only fermented milk products.

With the right approach, the kefir diet eliminates a significant amount of fat deposits. The diet helps normalize intestinal microflora.

There are several options for losing weight with kefir: long-term, express unloading and regular use of the product. Each of the options has its own effect on the fight against excess weight, but on average there is a loss of 5-7 kg per week if you manage to restrain yourself and not allow yourself anything that is not included in the menu.

results

A kefir diet can help you lose up to 8 kg in a week, while improving your intestinal microflora and cleansing your body of toxins.

However, a lack of nutrients, a sudden change in diet and a return to the previous diet can lead to rapid weight gain back. It is worth taking multivitamins and if you become weak, stop the diet immediately.

Scheme based on kefir and eggs

Many people are interested in what to drink kefir with in order to lose weight as quickly as possible. The best product that goes perfectly with fermented milk products is regular chicken eggs.

A weight loss program based on kefir and eggs is also called philosophical, because it is quite difficult to stay on it without a philosophical view - you will often be overcome by hunger.

Eggs should be consumed with caution, because a dozen eggs contain about 2000 mg of cholesterol, and the norm is no more than 300 mg per day. Therefore, excessive consumption of chicken eggs can be harmful to the body, but not beneficial.

Before starting a diet, you should visit a doctor and undergo the necessary tests

How not to give up prematurely?

All weight loss programs can be divided into 5 main types: express diets, protein or carbohydrate diets, low-calorie and balanced (non-strict) diets, as well as mono-diets, which are based on the consumption of one product during the entire period of weight loss. It is the latter type that the kefir diet belongs to.

Due to the fact that all mono-diets, including kefir, are quite strict, they require serious preliminary preparation, including psychological.

In order not to deviate from the intended path at the most crucial moment, you need to program your brain to lose weight. Indeed, in fact, many do not reach the finish line not because they feel a constant feeling of hunger, nausea or other unpleasant physiological symptoms, but precisely because of the wrong attitude.

Before you go on a diet, you should:

set a specific goal for yourself (a goal like “I want to fit into my favorite pants” is a great motivator, but having achieved it, the desire to keep in shape disappears);
do not feel sorry for yourself and do not look for excuses like: “I’m stressed,” “I work a lot,” “I’m tired,” etc.;
put things in order (any diet takes a lot of energy, so it is advisable to clean up everyone’s tails);
do not listen to others (don’t believe those who say that nothing will work out for you);
determine if you are overweight (the word “obesity” makes many people think).

To calculate the body obesity index based on age, use the calculator:

Floor

Age

Height

Hip circumference

Body fat content

Message about your body

Healthy recipes for weight loss

We tried to make for you a selection of healthy recipes that will help you lose weight quickly and harmlessly, although not for long:

The most common dish prepared with kefir is ground buckwheat. It is very easy to brew. In the evening you need to rinse and steam the cereal. For breakfast, cereal, soaked overnight, is mixed with kefir. Sugar, butter and salt are not added to soaked buckwheat porridge.
Flax with kefir. The dish has a mild laxative effect. This is due to the presence of fiber, which helps to empty the intestines. The preparation method is simple: the seeds need to be soaked in kefir. There are several options for using the dish: you can replace a late dinner, an intermediate meal, or eat like this all day. In addition to flax seed, you can use flour.
Beetroot is used to make smoothies. To do this, grate it and mix it with a glass of kefir. Beat the resulting mixture in a blender. You can try making dietary beetroot soup. You can make a banana-kefir smoothie in the same way.
Cucumber-kefir okroshka is a good option for a fasting day. For taste, you can add celery and garnish the dish with fresh herbs: dill or parsley. Cucumbers also contain a useful substance - tartronic acid, which prevents the conversion of carbohydrates into fats. Therefore, those who want to lose weight should include cucumbers in their diet.
Cinnamon and ginger. These spices are mixed with kefir and water. The main properties of such a drug are a diuretic and laxative effect.
Golden milk with turmeric added. It’s clear that we are losing weight and we will have to replace cow’s milk with kefir.
Dilute kefir with soda in the following proportions: per liter of drink - one teaspoon of soda and vegetable oil. This cocktail is good for cleansing the intestines.
“Hercules” also cleanses the intestinal tract well. You can make a smoothie from oatmeal, prunes and flaxseed oil. It is better to take the drink on an empty stomach in the morning. You can pour muesli in a similar way.
You can use chia seeds to prepare a diet shake. For a glass of kefir you will need 1-2 teaspoons.
The use of bran is also aimed at cleansing the intestines.

The essence of the diet

So, what is the so-called kefir diet? This is a very effective nutrition system that allows you to lose up to one kilogram of weight per day. However, most of this weight, especially on the first day, comes from excreted excess fluid. This is due to the high potassium content in kefir.

Another advantage of kefir diets is the large number of meals that occur every two to three hours. This allows you to speed up metabolic processes and effectively burn fat even after finishing the diet, if done correctly.

The general improvement of the body, which occurs due to cleansing the body and improving all digestive processes, also contributes to weight loss.

Keeping fit

After the diet, you do not need to immediately give high loads. It is better to start with simple physical exercises, for example, morning exercises or short runs. Perfectly keeps the body in good shape and maintains the results obtained and swimming. However, you need to be careful with this sport: swimming causes a strong feeling of hunger. Only after this preparatory stage can you begin strength training.

In order to avoid dehydration and not disturb the salt balance, it is necessary not to forget about regular fluid intake. It is recommended to drink at least 1.7 liters of water per day. By the way, water can be partially replaced with herbal tea, mineral water or unsweetened homemade fruit drink. By following these simple recommendations, you will not only exit the diet without harm to your health, but also maintain the shape acquired during the program.

Contraindications

The kefir diet is contraindicated for people suffering from:

stomach diseases (gastritis, ulcers, high acidity);
pancreatitis;
diarrhea;
flatulence;
rickets;
kidney diseases;
cholecystitis;

It is forbidden to adhere to this menu during adolescence, as well as during pregnancy and lactation.

results

Thanks to the kefir diet, you can lose 5 to 10 kg of excess weight in a week. A strict seven-day menu promotes both weight loss and complete cleansing of the body. Kefir contains potassium, calcium, proteins, fats, carbohydrates, vitamins A and B, which are easily absorbed by the body. A considerable number of people, including pop and film stars, politicians, and athletes, have lost weight and gained a luxurious figure on the kefir menu. Some weight loss results are truly amazing:

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