Kefir diet

Kefir of one percent fat content is the largest and most necessary product of the kefir diet

  • Efficacy: 4-6 kg in 7 days
  • Terms: 7 days

General rules

The birthplace of kefir is the bottom of Mount Elbrus, the Caucasus is a great health resort. It is only right that this invigorating and healing drink should be featured there. For a long time, the secret of making kefir was known to a few people and passed on in the family from father to son in the same way, for example, that the French cheesemakers had a secret of their signature cheese. to do. That's why kefir began to produce quite recently - only at the beginning of the 20th century. And the legend about the appearance of this fermented milk product is very exciting!

In 1908, a beautiful and young graduate of a dairy school and an employee of a dairy company traveled to the North Caucasus, accompanied by a partner, to discover the secret of making kefir. But before this secret was revealed, the Karachai prince fell in love with the girl. For a whole month they stayed in Fatima, traveled around the villages and tried to find kefir fungi. But their efforts were in vain. Desperate, the researchers decided to go home, but the riders who kidnapped the girl blocked their way. She came to her senses in an unfamiliar shrine, where the Prince was already standing beside her with a magnificent bouquet of flowers and offered to be his wife. But it was not there! The girl's partner turned to the law enforcement officers, and the kidnapping case went to court. But the local judge did not want to ruin a relationship with the noble kefir magnate and begged the girl to forgive him. She forgave, but in exchange for 4. 5 kg of dry kefir fungi.

What is useful kefir?

For the kefir diet to be successful, you need to use 1% kefir (40 kcal per 100 g). Its properties are the same as those of 2. 5% (55 kcal per 100 g), and the fat content and calorie content are less, which, of course, is only to our advantage.

The production of kefir is regulated by the interstate standard (GOST), according to which 100 g of high quality product must be:

  • 2. 8 g protein;
  • from 0. 5 to 8. 9% fat.

The shelf life of kefir is one of the indicators of its quality. Long shelf life indicates that additives have been used in their production that prevent the development of microorganisms. The bacteria in this kefir sleep until the bottle is opened and oxygen enters it. Therefore, such fermented milk products with a long shelf life, when opened, will lose all their valuable properties and deteriorate in less than a day, even if they are in the refrigerator.

What can replace kefir in the diet?

The easiest option to replace kefir is a fermented milk drink with a similar composition and production method: fermented baked milk, natural yogurt without additives, ayran - all this is a great alternative to kefir and is always onthe store shelves.

How long can you sit on a kefir diet?

Of course, only your doctor can prescribe the duration of any diet. However, if you decide for yourself to stick to a diet for a while, you should start from your own emotions and well-being. First of all, the diet is designed to benefit you. If the diet leaves you suffering from hunger, there is a breakdown,depression, dizziness, faintingthen you need to change your diet.

After that, 3-5 days is the safest duration for a kefir diet, provided you carefully control your fitness.

For the question of how to properly sit on a kefir diet: choose the freshest products of the highest quality of which you are 100% sure. Stock up on starters if you decide to make your own kefir, or find a store nearby that sells kefir that meets nutritional needs so you don’t buy the first one you see.

How to cook kefir diet?

In addition to the usual kefir, you can and even need to prepare different kefir cocktails so that the weight loss process is more efficient. In addition, you can drink such cocktails while adhering to your classic, non-diet menu.

Kefir with cinnamon and ginger

To prepare such a fat-burning cocktail, you will need:

  • 200 ml of 1% kefir;
  • 1 teaspoon cinnamon;
  • pinch of hot red pepper;
  • 2 teaspoons minced ginger root.

Kefir with secret

Such a kefir secret is in your imagination. You can add anything: cucumber, herbs, oatmeal, fruit, dried fruit. The ingredients can be cut in a blender, you can simply cut and add kefir. Here you can try as you like, the main thing is with approved and compatible products.


Kefir mono-diet has a large number of menu options and duration options. Only you can choose the best one for your body. But, believe me, all the proposed options are effective and useful in their own way.

Such a diet is planned and demonstrated for both men and women, unless they suffer from diseases of the gastrointestinal tract, diseases of the kidneys, liver, heart, high acidity of the stomach, and chronic diseases.

"Chicken, apples and kefir" diet

A simple and very popular variety of diet based on the fact that you eat all these foods separately every 3 days:

The first step

For three days you eat only chicken meat, no more than 500 g per day. Frying the chicken is not recommended, it is best to bake it, without oil and salt, of course, or boil it. Divide into different portions to make 3-4 meals.

The second step

Here you only need to eat apples in any form: you can fresh, you can bake. Here, green sour apples are recommended for consumption: they contain fewer carbohydrates.

The third step

At the last stage of the diet, you only need to drink 1% fat kefir in any quantities. It will be great if you drink a kefir cocktail with cinnamon and ginger at least once a day, the recipe presented above.

Kefir diet for 3 days

This diet option helps to get rid of 3-5 kg of excess weight and gently cleanse the body in no time. For 3 days, you need to drink 1. 5-2 liters of kefir daily, and distribute it over several meals. If your body does not tolerate such a monotonous diet, you can not add more than 1 kg of vegetables or fruits to the menu.

Homemade kefir for quick weight loss

3-day kefir diet has one drawback - there may be slight discomfort,diarrhea and bloating.

If the side effects seem insignificant to you, and the result is satisfactory, we recommend that you try a kefir diet longer afterwards, for example, for 4 or 5 days.

A 4-day diet may look the same as a 3-day diet, but a 5-day diet should already be more varied. During the day, you can eat cooked meat, vegetables, eggs, dried fruits, fruits in small quantities. And, of course, drink up to 2 liters of kefir daily.

". . . I think kefir is the real cure for those who are overweight, and the reviews about its benefits are only positive. It is easy to lose weight with kefir, because 100 g does not exceed 50 kcal, and you canIn general, in the last few months I have fallen in love with kefir, I fast a day fasting once a week consistently, and I often use kefir diet for 3 days too: with its help I lost 2. 5 kg, my body was perfectly cleansed!

Kefir diet for 7 days

It is quite possible to lose weight on a 10 kg kefir diet in 7 days. The main thing is to follow the basic principles of this fast weight loss method:

  • The main product is kefir, extra - low-calorie protein products;
  • it is necessary to follow a strict daily routine - 5-6 meals every 2 hours;
  • you cannot limit yourself to simple purified water and green or herbal tea.

Here are some possible meal plans offered by the 7-Day Kefir Diet:

The first day

400 g boiled or baked potatoes.

The second day

400 g fat-free cottage cheese.

Day three

400 g unsweetened fruit.

Day four

400 g boiled or baked chicken or turkey fillet.

Day five

400 g unsweetened fruit.

Day six
  • 1. 5-2 liters of purified water;
  • weak tea without sugar.
Day seven

400 g unsweetened fruit.

Every day (except the sixth day) you need to drink 1. 5 liters of 1% kefir.

kefir protein diet

Lined according to the same scheme, but meat days will need to be replaced by two days of fruit: you eat 400 g of chicken or turkey fillet, steamed, boiled or baked. It is worth remembering that you can not use salt, but you can enhance the taste of dishes with the help of aromatic herbs (basil, rosemary, mint), herbs.

Of course, you can go for the "hungry" version of the seven-day diet. Here you need to drink up to 2 liters of kefir daily, and reduce the amount of administration of additional products to 100 g.

So, it is very simple in just a week you can have a major transformation by dropping up to 10 kg with the help of kefir diet.

". . . After the birth of the baby, I experienced a significant recovery. It was then that a friend advised me on kefir diet. I read the reviews and immediately accepted. She was very comfortable and easy for me! Diet gave meSuch a weekly allowed me to get rid of 4 kg! Then I took a break for a week, went on a diet again and lost another 3 kg. This is a great result for me! And in general, I love kefir: yesit's healthy and tasty, and works wonders with the figure. I highly recommend it! "

Kefir diet for 9 days

Do not be afraid to sit on kefir for 9 days. This variety of kefir diet allows you to say goodbye to 3-7 kg and achieve excellent forms in a short time.

The first step

For the first three days, your menu consists of 1% kefir fat in any quantity and 100 g of unsalted cooked buckwheat porridge.

The second step

Here you also drink 1% fat kefir, and buckwheat porridge is replaced by boiled chicken fillet, 100 g per day.

The third step

At the last stage of the diet, you can not limit yourself to sour green apples and kefir.

  • ". . . I read good reviews on the Web about the 9-day diet of kefir, chicken and apples, I decided to try it. The first step is 3 days on chicken, the second on apples, the lastWhat can I say, it's unbearable. Either my body has not adapted to such torture, or, indeed, the diet is strict, but on the first day an apple I broke down, and notthe chicken had 3 days to fully bear fruit, nothing to brag about ";
  • ". . . I decided to try a diet option in which you can eat buckwheat, chicken and mixed apples, as well as kefir. Run all 9 days easily, the main thing is to occupy yourselfand without thinking about food. And the result was very happy: minus 5 kg in 9 days is excellent for me!

kefir diet for 21 days

So, such a long-term diet does not have a menu for 21 days. Rather, there are general recommendations for proper and balanced nutrition.

Kefir 1% fat is the main product here, which should be consumed in a glass 5-6 times a day.

With such a long diet, you need to rethink your diet and, along with healthy kefir, add fresh vegetables and fruits to your menu in large quantities and get rid of harmful smoked meats, alcohol, white bread, purchased sweets. , fried and fatty. foods.

In addition, the amount of red meat in the diet should be reduced to 1 hour per week, and poultry and fish should not consume more than 100 g per day.

Simply put, the number of calories per day should not exceed 1500 kcal. And here you have to choose: eat a kilogram of vegetables or a sandwich with sausage.

They say about such a diet that it has a huge impact on digestion and figure, and once you start eating according to such a system, you get used to it and do not want to quit.

Approved Products

Of course, the most important and necessary product for this diet is kefir and its variations. If you do not like sour drink, you can also drink ryazhenka, ayran. Yogurt, by the way, can also be drunk, but make sure it is free of sugar and additives. Buy natural and yourself, if you wish, add cereals, fruit, dried fruit - as your heart desires.

In addition to kefir, if you do not treat the monotony of your diet, you can include additional healthy foods. In large quantities, you can eat vegetables and fruits (excluding bananas and grapes). In moderation, you can eat poultry and fish - steam, boil or bake dishes without salt, oil, hot spices. But you can use fragrant basil, rosemary, mint, oregano.

In some cases, you can eat cereals on a kefir diet, but no: substitute brown rice for white rice, unprocessed instant oatmeal.

Table of approved products

Proteins, g Fats, g Carbohydrates, g calories, kcal
Vegetables and greens
cabbage 1. 8 0. 1 4. 7 27
broccoli 3. 0 0. 4 5. 2 28
cilantro 2. 1 0. 5 1. 9 23
corn 3. 5 2. 8 15. 6 101
green onion 1. 3 0. 0 4. 6 19
red onion 1. 4 0. 0 9. 1 42
onion 1. 4 0. 0 10. 4 41
ológa 2. 2 10. 5 5. 1 166
carrot 1. 3 0. 1 6. 9 32
chickpeas 19. 0 6. 0 61. 0 364
cucumber 0. 8 0. 1 2. 8 fifteen
pepper salad 1. 3 0. 0 5. 3 27
parsley 3. 7 0. 4 7. 6 47
raidis 1. 2 0. 1 3. 4 19
white radish 1. 4 0. 0 4. 1 21
salad 1. 2 0. 3 1. 3 12
beetroot 1. 5 0. 1 8. 8 40
celery 0. 9 0. 1 2. 1 12
asparagus 1. 9 0. 1 3. 1 fiche
tomatoes 0. 6 0. 2 4. 2 fiche
garlic 6. 5 0. 5 29. 9 143
lentils 24. 0 1. 5 42. 7 284
avocado 2. 0 20. 0 7. 4 208
oranges 0. 9 0. 2 8. 1 36
watermelon 0. 6 0. 1 5. 8 25
bananas 1. 5 0. 2 21. 8 95
cherry 0. 8 0. 5 11. 3 52
grapefruit 0. 7 0. 2 6. 5 29
melon 0. 6 0. 3 7. 4 33
figí 0. 7 0. 2 13. 7 49
kiwi 1. 0 0. 6 10. 3 48
lime 0. 9 0. 1 3. 0 16
lemons 0. 9 0. 1 3. 0 16
mango 0. 5 0. 3 11. 5 67
nectarine 0. 9 0. 2 11. 8 48
apples 0. 4 0. 4 9. 8 47
grape 0. 6 0. 2 16. 8 65
sea buckthorn 1. 2 5. 4 5. 7 82
currant 1. 0 0. 4 7. 5 43
fresh champions 4. 3 1. 0 1. 0 27
Nuts and dried fruit
peanut 26. 3 45. 2 9. 9 551
walnuts 15. 2 65. 2 7. 0 654
raisin 2. 9 0. 6 66. 0 264
cashew nuts 25. 7 54. 1 13. 2 643
almond 18. 6 57. 7 16. 2 645
flax seeds 18. 3 42. 2 28. 9 534
dates 2. 5 0. 5 69. 2 274
pistachio 20. 0 50. 0 7. 0 556
Cereals and grains
ruán 4. 5 2. 3 25. 0 132
oatmeal 3. 2 4. 1 14. 2 102
bulgur 12. 3 1. 3 57. 6 342
barley porridge 3. 1 0. 4 22. 2 109
brown rice 7. 4 1. 8 72. 9 337
barley porridge 3. 6 2. 0 19. 8 111
Flour and pasta
first class pasta 10. 7 1. 3 68. 4 335
Bakery products
bread with bran 7. 5 1. 3 45. 2 227
bitter chocolate 6. 2 35. 4 48. 2 539
Raw materials and seasonings
basil 2. 5 0. 6 4. 3 27
kefir 1% 2. 8 1. 0 4. 0 40
chicken breast 23. 2 1. 7 0. 0 114
chicken eggs 12. 7 10. 9 0. 7 157
Fish and seafood
slab 16. 5 1. 8 0. 0 83
mangach 15. 9 0. 9 0. 0 72
Soft drinks
green tea 0. 0 0. 0 0. 0 -
* contains data per 100 g of product

Products that are wholly or partly restricted

First of all, the products banned during the kefir diet and the classic non-diet are carbonated beverages: they alter the body's acid-base balance, so the use of kefir will be useless, ifwhich is not dangerous. this combination.

Eliminate white bread and replace it with whole grain or cereal bread. In a week, you will notice the external transformation of the skin, and after 2 months, and figures.

Forget about sausages, Smoked meats, dried and canned foods, purchased sweets for one simple reason: you will not know their actual composition, the amount of salt, sugar, fat, and you will not track the quality of raw materials. Simply put, forget about those products that have been prepared for you.

And the last thing is to give up alcohol. It is bad for your body due to its high calorie content and the fact that it dehydrates the body.

Table of prohibited products

Proteins, g Fats, g Carbohydrates, g calories, kcal
crisps 5. 5 30. 0 53. 0 520
Flour and pasta
wheat flour 9. 2 1. 2 74. 9 342
pasta 10. 4 1. 1 69. 7 337
Bakery products
sliced loaf 7. 5 2. 9 50. 9 264
on the 7. 5 2. 1 46. 4 227
candy 4. 3 19. 8 67. 5 453
cookie 7. 5 11. 8 74. 9 417
Ice cream
ice cream 3. 7 6. 9 22. 1 189
milk chocolate 5. 7 27. 9 61. 4 522
Raw materials and seasonings
ketchup 1. 8 1. 0 22. 2 93
mayonnaise 2. 4 67. 0 3. 9 627
sugar 0. 0 0. 0 99. 7 398
salt 0. 0 0. 0 0. 0 -
kefir 3. 2% 2. 8 3. 2 4. 1 56
miracle yogurt 2. 8 2. 4 14. 5 91
action fast breakfast 4. 8 3. 1 14. 4 107
Cheese and cottage cheese
mass of cottage cheese with raisins 6. 8 21. 6 29. 9 343
Meat products
pork 16. 0 21. 6 0. 0 259
salo 2. 4 89. 0 0. 0 797
mutton 15. 6 16. 3 0. 0 209
boiled sausages 13. 7 22. 8 0. 0 260
w / smoked sausages 28. 2 27. 5 0. 0 360
sausages 10. 1 31. 6 1. 9 332
sausages 12. 3 25. 3 0. 0 277
Oils and fats
unrefined vegetable oil 0. 0 99. 0 0. 0 899
im 0. 5 82. 5 0. 8 748
Alcoholic beverages
white dessert wine 16% 0. 5 0. 0 16. 0 153
vodka 0. 0 0. 0 0. 1 235
beer 0. 3 0. 0 4. 6 42
* contains data per 100 g of product

diet dishes from kefir

Of course, most of the dishes using kefir are pastries. With it, it turns out to be airy, light, less high-calorie than when using sour cream.

homemade oatmeal cookies in kefir diet

Oatmeal cookies

You will need:

  • 300 ml of 1% fat kefir;
  • 100 g raisins;
  • 300 g of oatmeal;
  • 20 g im;
  • 2 tablespoons of honey;
  • pinch channel;
  • pinch fanaile.

First, prepare the oatmeal: Pour the cereal into a deep bowl and pour kefir for 40 minutes to swell. Then pour boiling water over the raisins for 20 minutes to soften it, dry the raisins with a napkin. When the oatmeal is ready, add the raisins, cinnamon, vanilla, honey and mix well.

Cookie form: it should not be too smooth. Place on a baking sheet greased with butter and send to the oven preheated to 180 degrees for 20-25 minutes.

You can have breakfast, following a kefir diet, with delicious diet pancakes

diet pancakes on kefir

To reduce the calorie content of these breakfast fritters, you can also cook them with crushed oatmeal instead of flour.

You will need:

  • 50 g of oatmeal;
  • 80 ml of 1% fat kefir;
  • 1 chicken egg;
  • ¼ teaspoon baking powder;
  • 2 teaspoons of honey.

Mix the crushed oatmeal with kefir and let it brew for 20 minutes. Next, add baking powder, honey and mix well. Fry the pancakes in a non-stick frying pan without adding oil until golden brown.

Pancakes on kefir - a low-calorie dessert on a kefir diet menu

Recipe for diet pancakes on kefir

You will need:

  • 500 ml of 1% fat kefir;
  • 1 cup flour (oatmeal, buckwheat or rye);
  • 3 tablespoons of honey;
  • 2 chicken eggs;
  • pinch of salt;
  • ½ teaspoon of soda.

Beat chicken eggs, add a pinch of salt, honey and flour mixed with soda. Stir and pour in kefir. Mix well again to avoid lumps and fry the pancakes in a non-stick pan without adding oil.

You can serve such diet pancakes without additives, or you can fill them with fat-free cottage cheese with raisins or fruit. You will get an excellent low-calorie dessert!

In case of breakdown

In order not to fall off the diet, you need to properly prepare for it. Nutritionists advise a week before the start of the actual diet to begin to gradually reduce the number of calories consumed: not more than 1400 kcal per day. Also, in order to successfully complete the diet, it is necessary to exclude harmful foods from the diet in advance so that a sharp transition to a diet food does not lead to enormous stress: pastries, sweets, fried and fats.

And one of the main points is water. Get used to the fact that it is desirable to quench the feeling of hunger with a glass of warm water or a cup of weak green tea, as the human body is often confused with hunger and thirst.

However, if there was a breakdown during kefir diet, you certainly should not panic. Let yourself eat a sandwich with butter, sausage and cheese, and drink sweet tea. You can always stop and pull yourself together, and the best way to do this is through physical activity. Go for a walk or a walk, then drink a glass of yogurt and return to the diet with the condition that you stretch it for another day.

In addition, on 5, 9 and 21-day kefir diets, you can set the so-called "chitmill" for yourself: a pre-planned day when you can give a little weakness, be it a piece of chocolate, sausages, a handful of chips - something you really love, but because of the diet, you refuse it. But such days are seldom organized. If you lose weight for 5 and 9 days, the "chitmill" will be only once, but if it is 21 days, there will be no more than three such days. In addition, if you decide to introduce a "chitmill" into your diet, the interception of "harm" is strictly prohibited on other days.

How to get out of the kefir diet?

Lost weight can come back to you fast, sometimes twice, if you ignore a proper diet after a diet.

For anyone who does not relax, admiring the transformed figure! It would be best to gradually increase the caloric content of the food eaten by introducing new foods, as well as strictly controlling portion sizes.


The diet is prohibited for people suffering from high stomach acidity,chronic gastritis, duodenal ulcer and stomach, as well as contraindication is adolescence.

During pregnancy and lactation

Diet is contraindicatedpregnancyandbreastfeeding.

Kefir diet, pros and cons

As with any diet, there are pros and cons. However, kefir certainly offers more benefits than harms, with its rational use.

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  • High effectiveness of this method for losing weight, especially in combination with physical activity.
  • Easy tolerance of the diet due to the complete balanced composition of fermented milk products.
  • Gentle and natural cleansing of the body.
  • Enrich the body with high-grade protein.
  • Kefir is easy to replace with other fermented milk drinks.
  • With a prolonged diet, there is likely to be disturbances of the digestive system: rumbling in the abdomen, flatulence, bloating.
  • The diuretic effect of kefir alleviates puffiness, but always makes you close to the toilet.
  • Kefir should not be drunk by people suffering from high stomach acidity, chronic gastritis, as well as children under 8 months.

Kefir diet, reviews and results

The method of losing weight on kefir is very popular now, as evidenced by numerous reviews of those who have lost weight, both positive and negative. Basically, of course, both men and women say that this is an effective way to lose weight without harming, and even improve the body.

woman before and after losing weight on kefir diet
  • ". . . The reviews about the kefir diet for 3 days I heard were very positive. Nothing complicated: you drink kefir and lose weight. And, in fact, you lose weight perfectly! It was myweight 75 kg, on the morning of the fourth day - 72. 3 kg. For me, this is a good result! ";
  • ". . . I am a fan of the kefir diet and my main principle when I sit on it is to cook kefir exclusively on my own. After all, the diet is based on the fact thatlive bacteria that help the stomach to function properly. Once every 2 weeks I always unload kefir. I decided to try the weekly program, where promised to lose 10 kg in 7 days. Everything was done according to thereport, there were no complications, honestly. Sometimes of course I wanted to eat, but washed down my hunger with kefir or water. As a result, when I got on the scales in the morning, afterAt the end of the diet, the results were, of course, not less than 10 kg, only 5 kg. But I did not despair and decided to extend the diet to 9 days. At the end, I lost 7. 5 kg in weightIn general, I liked the result, plus I did not put much pressure during this diet. give me such a weight loss system ";
  • ". . . I read a lot about the effectiveness of losing weight on kefir, I tried unloading and sitting on it for 9 days. Little results were achieved. And one forum recommended fasting on kefir: great for losing weight on the belly, the hips, sides, legs, arms, and for general healing and cleansing of the body. The principle is that you use only kefir for 4 weeks, sometimes with fruits, vegetables, cereals. kefir only, the diet, especially for a month, was not suitable for me, I just changed my mind about doing it after 1 week. I decided I would not be able to avoid weakness, malaise, activity for allTherefore, I advise you to sit on kefir for more than 9 days.

In general, the kefir diet can be very cheap and simple, healthy and wholesome. Therefore, if you want to say goodbye to extra pounds, kefir diet is the best choice!