On the eve of the big vacation or a trip to a resort, women think about how to lose a couple of extra kilos, accumulated without success. In such cases, fast diets are the first to come to mind, promising to return the previous shape to the figure in just a few days.
Registered dietitians and physicians do not tire of advising their patients to stay away from mono diets as their effect on the body is highly controversial. But fans of such methods of losing weight do not decline, because in emergencies there is no other way to prepare your body for a beautiful dress or favorite pants.
Quick result with unpredictable consequences
On the eve of the holidays or immediately after them, people often turn to the kefir diet, which has a number of advantages over other quick methods. It is considered the female option for weight normalization, although men can also use it if they wish. This system works equally well for everyone. It is not difficult to create a menu for several days, and the products can be found in any store. But it is important to select high-quality kefir, from which the body will receive the maximum benefit. If you want, you can not trust the conscience of manufacturers and cook a fresh fermented dairy product with your own hands at home.
The main advantage of the kefir diet is the minimal financial costs, as well as the good results. Just 3 days of kefir-based nutrition will help you lose weight of two to three kilograms, or even more, depending on the initial overweight of the person. This is a boon for lovers of fermented dairy products. For those who do not like this drink, it is better to stay away from this type of diet, as it will be unrealistic to endure it due to psychological discomfort.
During a kefir diet, you won't have to starve, despite a low calorie diet. The body will receive all the necessary nutrients in sufficient quantities, which will eliminate the obsessive feeling of hunger.
A positive feature of the diet is the availability of its key product, which is inexpensive and sold in virtually any store. It comes in compact bottles that you can easily take with you wherever you go, even in your bag.
Kefir itself has many useful properties:
- beneficial effect on the digestive system;
- normalization of the intestinal microflora;
- minimal calories stimulate weight loss.
The kefir diet has a downside, forcing you to warn against the downsides of following such a program. There may be an increase in the need to use the bathroom, as kefir is a strong diuretic. For this reason, it will be difficult to follow such a diet at work: frequent trips to the bathroom can ruin your image in the company. The stomach can become enraged, which at the most inopportune moments will begin to make gurgling and bubbling sounds due to the increased formation of gas caused by a fermented milk drink. Because of this, it makes sense to put off weight loss until the weekend or the holidays.
Diet can trigger the following health problems:
- menstrual irregularities;
- weakness or dizziness;
- exacerbation of chronic stomach diseases;
- flatulence and bloating;
- the risk of exhaustion of the body with a long diet;
- upset stomach;
- deterioration of the appearance of hair, nails and skin.
It is not recommended to follow the kefir diet for more than 10 days, even if its softened version is used, in which, in addition to kefir, you can eat a number of other products. The danger of mono-diets also lies in psychological discomfort, which is why half of the people who resort to them collapse and throw everything away. Due to the fact that the body is under stress, after the end of the dietary period, there is a high risk of gaining not only the lost kilograms in a few days, but also adding a couple of new ones. It is important to take a holistic approach to solving the problem: to think about nutrition in advance during the diet and in the period after to come out of it.
Contraindications to the kefir diet
Before resorting to this method to lose weight, you should consult your doctor. The kefir diet has an extensive list of contraindications, including diseases in which it is unacceptable to follow it. It includes:
- excess blood in vessels (plethora);
- stomach and intestinal diseases;
- increased acidity of the stomach;
Don't risk starting a kefir diet without a preliminary medical examination. Not everyone knows that they have gastritis, as this disease may not show pronounced symptoms for years, being in a chronic stage. And in the course of weight loss, an exacerbation of the disease may occur. This is due to the content of fungi in kefir that causes alcoholic fermentation. When a person ingests only one fermented milk drink for several days, the alcohol produced by the fungi gradually alters the integrity of the mucous membrane and the stomach walls. Eventually, gastritis worsens.
Nutritionists do not recommend trying to lose weight on a kefir diet for people who are significantly overweight. In your case, a sharp cut in the caloric content of the diet can lead to an exacerbation of any disease that is in the chronic stage.
Rules for the selection and preparation of kefir
It is recommended to use fresh kefir with a fat content of no more than 1. 5%. It is better to buy a fermented milk drink made the day of purchase or the day before. Such a strict requirement for freshness is not related to thirst for a natural product, but to its effect on the intestines. The freshly produced kefir helps to relax the intestines and cleanse them naturally. This speeds up the weight loss process, because processed foods do not stagnate in the digestive tract. Three-day kefir, on the other hand, can lead to constipation.
Getting the freshest kefir every day is not an easy task. You can implement a simple recipe to make a homemade fermented dairy product. It can actually be made with one of the following ingredients:
- kefir mushroom;
- starter cultures;
- store kefir.
The last option is the cheapest, but the final product will have fewer nutrients than that obtained by using a yeast or kefir mushroom. Tibetan or milk mushrooms can be purchased online, sometimes for free.
Kefir starter can be bought at the drugstore, as a powder or liquid in a small bottle. Its cost is low, so you don't have to spend a lot. If you don't want to go to drugstores, buy a liter of milk and a bottle of the freshest kefir in the store.
Boil the milk and cool it to 30 degrees, pour into a glass jar. Then add a tablespoon of sourdough or mushrooms. Storing kefir will need twice as much. Cover the neck of the jar with a clean gauze to prevent dust and insects. The lid should not be used as fermentation requires a supply of oxygen. Place the bottle in a dry place out of direct sunlight. It is desirable that it is hot to stimulate the work of fungi.
During the heating season, a container of homemade kefir can be placed near the battery. After 10 hours, stir the mixture, but do not pour or taste it, as it will take the same amount of time to be ready. When the milk thickens and looks like kefir, it can be filtered and poured into another clean container.
Kefir diet options with menu
The fastest but very tough option is the 3-day mono diet. According to the rules, for three days it is allowed to eat exclusively unsweetened kefir, water and green tea. You can drink a liter and a half of fermented milk drink a day, dividing this amount into 6 receptions. Try to consume the same amount at regular intervals so you don't feel hungry.
There is a more acceptable version of the three-day kefir diet, during which a prolonged diet is allowed:
- For breakfast, have a glass of kefir with a regular rye bread or crouton.
- For lunch, 200 grams of salad of any fresh vegetable with olive oil, but without salt and other spices, is added to a glass of kefir.
- For dinner, you will have to be content with a glass of kefir, two medium apples and a 20 gram slice of Dutch cheese. Cheese can be replaced with a portion of low-fat cottage cheese.
You should drink a liter and a half of kefir a day. Of these, 600 ml are used for the main meals. Distribute the remaining 900 ml evenly among them as a light snack.
In winter, an extended menu for a kefir diet, designed for three days, might look like this:
- For breakfast, prepare an omelet made entirely of two egg whites. Add a little sauerkraut, bathe breakfast with natural coffee without sugar, but with the addition of a small amount of milk.
- After a couple of hours after breakfast, drink a glass of low-fat kefir.
- For lunch, have a serving of vegetable soup with rye croutons and stewed carrots.
- For an afternoon snack, also have a glass of kefir.
- Dine on a baked fish fillet with a boiled potato in a jacket.
- Drink a glass of kefir an hour before going to bed.
If you wish, you can follow the diet for 7 days. The proportions in this diet for a week should be the following: one and a half liters of kefir and 0. 5-1 kg of vegetables and fruits a day. All vegetables and fruits of your choice are allowed except high calorie ones.
Bananas and grapes are not suitable for the diet due to their high energy value. Avoid all citrus fruits, as they are incompatible with fermented dairy products.
Divide the amount of kefir and vegetables with fruit into five to six meals. With a fractional meal, you will not starve and will be able to stimulate your metabolism. During the ten-day kefir diet, in the first three days drink 2 liters of kefir and eat 400 grams of boiled rice. For the next three days, instead of rice, use 400 grams of chicken fillet boiled without salt. In the next three days, drink kefir and any number of apples. And on the tenth day, add a serving of oatmeal to breakfast.
Light diet recipes
While dieting, even if you follow the extended diet option, you are not allowed to eat complex meals. It is recommended to eat fresh and unsalted vegetables, and to boil the chicken fillets without adding spices. You can show off your culinary skills and diversify the diet with more intricate dishes during the diet-out period, which lasts for several days. Meals should be low in calories and promote a slow transition of the body to a varied diet. On the first day of your diet, you can add a simple cabbage salad to your menu.
To prepare it you will need:
- white cabbage - 0, 5 kg;
- salt and vinegar to taste;
- sunflower or olive oil - 30 ml.
This amount is enough for two full servings. Chop the cabbage finely, add the rest of the ingredients and mix, the dish is ready. If you're not full of such a salad, add a handful of peas to it for more nutrition. For dessert, you can make a fruit salad.
To prepare it you will need the following products:
- apples - 2 pieces;
- pear - 1 piece;
- lemon - quarter;
- tangerine - 1 pc. ;
- orange & ndashs; 1 piece (medium).
All fruits should be well washed, peeled and cut into small slices.
Make sure to remove the kernels and all seeds from the apples and pears.
Grate the orange peel with a fine grater to obtain a tasty crust. Place the chopped ingredients on a slide on a saucer and sprinkle with zest on top. Leave the fruit juice for a bit, stir and enjoy the fresh taste.
A few days after the end of the kefir diet, you can prepare a more nutritious and nutritious potato dish. It is better to use young tubers, which are unusually rich in beneficial trace elements, and at the same time do not hit the figure.
For a slice you will need:
- potatoes - 1 piece;
- black pepper and salt to taste;
- sunflower oil - 30 ml;
- parsley and dill - to taste;
- garlic to taste.
Wash and dry the potato, then make a few shallow cuts to the middle of the vegetable to prevent it from falling apart.
In a separate bowl, combine the finely chopped dill and parsley with the minced garlic. Send vegetable oil, salt and pepper to taste. Stir this mixture and carefully cover the potato with it, trying to put the herbs in the grooves of the vegetable. Lightly grease a cookie sheet and place the vegetables on top. Preheat the oven to 180 degrees and bake the potatoes until tender. Depending on its size, this will take 15 to 30 minutes.
Steps after a crisis and a competent exit from the diet
For a strict kefir diet, breakdowns are typical, when a person, unable to bear the food prohibitions, let loose and ate treats. The first thing to do in this situation is to calm down and not berate yourself unnecessarily. In one day, even at a very stormy party, you could hardly gain at least one kilogram of excess weight. Most likely, the balance reflects the fluid retained in the body and the foods that did not have time to process. If a relapse occurs, simply extend your diet period one day to catch up. But think about the fact that a rigid diet just isn't for you and try a less restrictive version of the extended diet. Don't go on a full hunger strike to punish yourself for your cowardice. This will only lead to even greater stress on the body, resulting in another breakdown.
By itself, a kefir diet will not lead to success if it is not consolidated with a competent exit from the dietary period. For the next several weeks, you will have to refrain from desserts, fatty, salty and spicy foods. And in the future, to prevent the return of extra pounds, it is recommended to organize a kefir unloading day once a week.
Try to gradually diversify your menu after losing weight, adding 50 calories to the daily value and one item each day. Focus on vegetables and fruits that are low in calories and do not burden your GI tract, which is a bit relaxed during the diet. Try boiling vegetables, steaming or grilling. Parboiled vegetables work better than raw vegetables, as they facilitate stomach digestion.
After a few days, you can gradually introduce low-fat fish and meat varieties and broths based on them to the menu. Eat protein foods for breakfast: low-fat cottage cheese and unsweetened yogurt. Use natural honey as a sweetener. In the second stage of departure from the kefir diet, you can increase the caloric content of the daily diet by 100-120 calories. This period lasts at least two weeks. At this time, it is recommended to drink vitamin-mineral complexes.
Errors lead to disastrous results
There is much discussion and controversy surrounding the kefir diet, because its action has an equally positive and negative effect on a person. You can really lose weight, but there is a high risk of causing various ailments. For example, according to a 40-year-old woman, the effort was not worth the results: “I actually managed to lose some weight, but the result was very unreliable. All the kilos came back very quickly ”.
A 34-year-old woman is even more radically opposed to the kefir diet, who decided to use it in doses: “No mono-diet burns fat deposits. All that can be achieved with its help is the removal of excess fluid from the body. But all of them, including kefir, undermine our health. This is why I personally resort to a kefir diet exclusively as fasting days after the holidays. But I don't eat according to this scheme for three days in a row, but only once a week. "
If you ignore the advice to consult your doctor before starting a diet, serious health problems can arise, which can then take months to heal. “I really regretted that I decided on a kefir diet. She had a serious gastrointestinal tract disorder. It all started with constipation, then bloating followed, and my diet ended in a hospital bed. You cannot eat according to this scheme. Later, the doctor explained to me how stupid he had done, ”said the girl.
As in any case with regard to our health, it is important to be careful with the kefir diet. There is no need to rush to get rid of excess weight using high speed methods. They even require several weeks of proper withdrawal from the diet. A more reasonable solution would be to avoid unhealthy foods, increase physical activity, and stay hydrated. These simple steps pay off in the first two weeks.