Kefir, known for its beneficial properties, is included in a variety of diets to improve health and lose weight. One such diet is the kefir diet, which has gained popularity due to its simple principles and expected results. The kefir diet is a nutritional system based on the consumption of kefir as the main product. This diet has gained popularity due to its simplicity, accessibility, and effectiveness in losing weight. It allows you to quickly get rid of extra pounds without harming your health.
5 principles of the kefir diet
There are many variants of the kefir diet, but they are all based on the following principles:
- Drinking kefir. Kefir is the basis of the diet. It is generally recommended to consume 1-1.5 liters of kefir per day.
- Calorie restriction. The kefir diet involves reducing the total calorie content of the diet.
- Exclusion of certain foods. Sugar, sweets, pastries, fatty and fried foods are excluded from the diet.
- Adding other foods. You can add other foods to kefir, such as vegetables, fruits, lean meat, fish, and cottage cheese.
- Compliance with the drinking regimen. It is important to drink plenty of water throughout the day.
The kefir diet is based on the consumption of kefir, which is a low-calorie, high-protein product. The basic principles of this diet are to consume kefir as a staple, limit calories, and avoid unhealthy foods such as sugar, fatty and sugary foods.
Usually, the kefir diet lasts for 7-14 days. The duration of the diet may vary depending on your goals and individual body characteristics.
How is kefir good for the body and why is it chosen for weight loss?
Kefir is a fermented milk product that has many beneficial properties:
- Improves digestion. Kefir contains probiotics that normalize intestinal microflora and improve digestion.
- Strengthens the immune system. Kefir is rich in vitamins and minerals that are essential for maintaining immunity.
- Helps to lose weight. Kefir is a low-calorie product that makes you feel full for a long time.
- Improves skin and hair condition. Kefir contains B vitamins, which are essential for healthy skin and hair.
The product is rich in proteins, so it is often used by those who want to lose weight, have a balanced diet, and not lose muscle.
Why you should drink kefir every day – video
Advantages and disadvantages of the kefir diet
One of the advantages of the kefir diet is its simplicity and accessibility. In addition, consuming kefir can help you lose weight, improve your skin and hair, and improve your overall health.
However, a long-term kefir diet can lead to insufficient intake of certain nutrients, such as fats and complex carbohydrates. It’s also important to remember that the kefir diet is not suitable for all people, especially those with gastrointestinal problems or other medical contraindications.
Here are the advantages and disadvantages of the kefir diet.
Advantages:
- Efficiency in weight loss.
- Simplicity and accessibility.
- Improving digestion.
- Strengthening the immune system.
- Cleansing the body.
- Improving the condition of the skin and hair.
Disadvantages:
- Monotony of the diet
- Feeling of hunger
- Possibility of side effects (diarrhea, flatulence)
- Not suitable for people with certain medical conditions
3 types of kefir diet: losing weight healthily
There are many variants of the kefir diet, but they all have a limited duration. Here are some examples:
- Kefir mono-diet: For 3 days, only kefir is consumed (1-1.5 liters per day). A good option for those who urgently need to lose weight for a special event.
- Kefir and apple diet: Kefir (1-1.5 liters per day) and apples (1-1.5 kg per day) are consumed for 7 days. The diet is contraindicated for those who suffer from gastrointestinal diseases.
- Kefir and buckwheat diet: Kefir (1-1.5 liters per day) and buckwheat (200 g per day) are consumed for 7 days. This is the best and safest option.
Other diet options are also possible, but the main component will always be kefir.
An example of a diet for a day
We offer you an example of a kefir diet diet for a day.
Breakfast:
- A glass of kefir.
- 1-2 apples.
- 1-2 slices of whole grain bread.
Lunch:
- A glass of kefir.
- 100 g of boiled chicken or fish.
- Vegetable salad.
Afternoon tea:
- A glass of kefir.
- A fruit or a handful of nuts.
Supper:
- A glass of kefir.
- 100 g of cottage cheese.
- Vegetable salad.
Before going to bed:
- A glass of kefir.
Conditional diet ration
- Kefir: 1-1.5 liters per day.
- Vegetables: 200-300 grams for lunch and dinner.
- Fruits: 1-2 servings per day.
- Proteins: Chicken, fish, eggs.
- Carbohydrates: Buckwheat, oats, rice.
- Fats: Olive oil, nuts, seeds.
Important! Before starting a diet, you should consult a doctor!
Kefir diet: tips from doctors
Scientists from the Institute of Nutrition have developed a sample kefir diet that helps to normalize digestion and helps to lose up to 10 kg.
This diet does not have an hourly meal plan, but it does have clear recommendations:
- Duration: 21 days
- Recommendations:
- Eliminate sugar, bakery and confectionery products, and potato dishes.
- Consume at least 50% of vegetable fats.
- Choose lean meats and fish, as well as low-fat dairy products.
- Eat fruits and vegetables that are low in starch.
- Add salt only to cooked food (no more than 5 g per day).
- Eat 5-6 times a day at regular intervals (at the same time).
Benefits of a kefir diet based on the model of the Institute of Nutrition:
- Effectiveness: Helps to lose weight and improve digestion
- Flexibility: There is no rigid hourly schedule
- Simplicity: Easy to follow
This diet can be a great choice for those who are looking for a healthy way to lose weight and improve body function.
Kefir diet: what results to expect
The results of the kefir diet depend on many factors, such as:
- Diet variant: There are many variants of the kefir diet that differ in duration, calories, and allowed foods.
- Starting weight: People with more weight tend to lose more pounds.
- Individual differences: Metabolism, physical activity level, and other factors may affect results.
On average, you can lose 0.5-1 kg per day on a kefir diet. You can lose 3-5 kg in a week.
The kefir diet also contributes to such positive changes in the body as improved digestion, strengthened immunity, and cleansing the body.
But don’t forget about possible side effects. During a diet, these can include hunger, flatulence, weakness, and diarrhea.
Перед початком кефірної дієти рекомендується:
- Check with your doctor to make sure it’s right for you.
- Analyze options and choose a diet option that meets your needs and goals.
- Gradually switch to a new diet.
During the diet, it is important to drink a lot of water throughout the day and not to overeat. Also, do not forget that you need to gradually exit the diet.
A kefir diet can be an effective way to lose weight and improve the body.
However, it is important to follow it correctly in order to get the maximum result and minimize the risk of side effects.
Frequently asked questions about the kefir diet
Coffee and tea can be consumed during the kefir diet, but it is better to choose sugar-free versions and limit the amount of milk or cream in drinks.
It is generally recommended to avoid alcohol during the kefir diet as it can reduce its effectiveness and lead to excess calories.
The kefir diet is not recommended as a permanent way of eating, as there may be a deficiency of certain nutrients in the long term.
Such a diet is contraindicated for people with lactose intolerance, milk protein allergy, gastrointestinal disease, as well as pregnant and lactating women.
