Kefir has a very vivid origin story and the aura of a wonderful product. It is not surprising that other qualities are mixed with real healing properties in the collective consciousness: for example, quick and painless weight loss without negative consequences. We found out what kefir is really good at, and we studied kefir diets from all sides for the pros and cons.
Kefir history
Imagine: in the glass of kefir you drink today, there is a trace of the drink that was drunk hundreds of years ago.
Kefir was made from cow's milk, which got "fungi" from streptococci and sticks, acetic acid bacteria, and yeast. Most likely, according to the researchers, this fungus originated from koumiss, a drink made from mare's milk, and was introduced into cow's milk when the tribes of the Caucasus changed their nomadic lifestyle to a sedentary one and began to cultivate. Scientists have not yet managed to artificially eliminate the kefir fungus, new portions of the starter culture are obtained through the reproduction of existing mushrooms.
Now kefir is drunk everywhere from Kazakhstan to Australia, but the specific bacteria at the base of a modern product can be traced to a specific place, the Elbrus region. Kefir was considered a gift from Allah himself by people living on the northern slope of the Caucasus mountain range, so the drink was surrounded by special rituals and superstitions.
For example, it was forbidden to sell kefir mushrooms, it was believed that this would take away their healing power. But they could be stolen, with the tacit permission of the owner.
Another ritual: the highlanders poured milk with kefir into a leather wineskin and put it in the sun, along the path of the house. Passersby could show respect to the owner by kicking the wineskin: the shaking made the fermentation process more intense.
The first official message about the benefits of kefir was made by the Tbilisi physician Jogin in 1867. But the production of the drink at that time was still a closely guarded secret by the highlanders. The situation changed thanks to an employee of a large well-known dairy company. On one assignment, he visited the estate of a wealthy Karachai and received, for the first time in history, 10 pounds of kefir mushroom "grains", either as a gift or as legal compensation for a failed courtship. So, kefir finally began to be produced industrially.
The benefits of kefir
Already at the end of the 19th century, doctors launched a true large-scale campaign to promote the benefits of kefir, the echoes of which still affect us. The legendary Nobel laureate scientist studied the benefits of fermented dairy products and live microorganisms from probiotics throughout his lifetime.
Further investigation confirmed his guesses. Kefir has a beneficial effect on the intestinal microflora and metabolism in general, preventing the development of pathogenic flora. It also has a mild immunostimulating, calming and diuretic effect, that is, it relieves the body of excess fluid.
Kefir exceeds yogurt in the content of vitamins A, D, K, E, it contains useful organic and amino acids, enzymes and important trace elements: iron, iodine, calcium, potassium, sodium, magnesium, phosphorus, zinc, in the amounts that a person needs.
The older the kefir, the more acidic it tastes and the more ethyl alcohol it contains. In any case, there is not much: at the end of the shelf life, a maximum of 1 degree of strength, it is safe to get behind the wheel even after a whole bottle of kefir. But children still need to be fed a day's fresh kefir.
For people with lactose intolerance, kefir helps to absorb this carbohydrate normally. Kefir contains few calories and a lot of moisture, which helps to maintain water balance and at the same time provides a feeling of fullness. It's no wonder the product has become the foundation of an entire galaxy of diets.
The essence of the kefir diet
Kefir is nutritious and light, improves the work of the digestive tract and helps to lose weight quickly, drastically reducing the number of calories consumed and eliminating excess liquid. The kefir diet is considered by many to be a mono-diet, that is, a diet made from one product, but this is the most radical option: it is allowed to eat only kefir without harm to health for a maximum of 24 hours. Much more often, kefir is combined for 3, 7, or 9 days with other low-calorie foods. Especially popular are the kefir-buckwheat diet, the kefir-banana diet, the kefir-curd diet, and the cucumber-kefir diet.
Kefir, by the way, was glorified by the famous kefir diet of a popular singer: the story does not say whether a really famous singer used it, at some point in her career she really lost a lot of weight. The star diet menu includes, of course, kefir, as well as low-fat cottage cheese, chicken breast, fruit, and roasted potatoes.
The kefir diet for weight loss is certainly suitable. But it severely restricts nutrient supply, relies on hunger, and puts the body under severe stress. Is the result worth it? This is how they write about the kefir diet on the net:
- "Less 12 kg in 3 weeks. I lost weight, but I will never do it again !!! I thought I was going to starve. "
- "The kefir diet is effective if you follow it correctly. But without physical exertion, the effect will not be. You should do at least some exercises. Try to drink only kefir for 1 day. If you are not feeling well, it is better to stop. . . "
- "A week without food. In general. A kefir and water. The consequences came. Perhaps the hardest of all the diets I have tried. "
General rules for the kefir diet
- Kefir is the main product of the diet. You need to drink about 1. 5 liters a day. The rest are low-calorie, low-protein, non-fat carbohydrates: meat, fish, vegetables, fruits, and cottage cheese.
- You should eat in small portions, at least five times a day.
- Between the main meals, you can drink kefir as a snack.
- Despite the fact that kefir quenches thirst well, you should also drink at least 1. 5 liters of water per day.
- All flour, fatty, heavy, fried and spicy foods are excluded. Sugar and salt are limited to a minimum (or it would be better if they were completely excluded).
- Going off the kefir diet should be done carefully and smoothly: going to a party or eating pizza is not the best idea if you want to maintain results.
How to choose the right kefir
Choose fresh kefir, no more than 2-3 days from the date of production, low in fat. A completely fat-free food is not the best option because the body needs fat.
The composition must contain exactly the "kefir sourdough" from mushrooms, yeasts and fermented milk cultures. Don't buy kefir or fermented milk drinks.
The protein in proper kefir is not less than 3%; It is necessary so that losing weight does not lose too much muscle mass.
Please note: we do not need additives, colorants, sugars, palm oil and powdered milk in the composition. The ideal is farm kefir.
The shelf life of natural kefir is 7-10 days from the date of manufacture. If a longer term is indicated on the label, there are probably preservatives in the composition. Do not buy kefir that has deteriorated before: it is divided into whey and flakes, turns yellowish, has a bitter taste and a sour aroma. Unscrupulous manufacturers may try to disguise the damage with an opaque bottle or packaging.
How can you replace kefir in your diet?
If for some reason kefir is not available to you or the taste does not suit you at all, you can try alternatives:
- Yogurt without additives.Choose a product carefully, because of its taste and thickness, starch and sugar are often added to it.
- Other low-fat fermented dairy products- for example, fermented baked milk, tan or ayran.
- Sour milk.It's easy to make at home - just leave the milk in an enameled container at room temperature for a day.
Table of approved products
| Can | Is prohibited |
|---|---|
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Kefir diet for 3 days.
If we discard the mono-diet on kefir, the most difficult option for the body, the kefir diet for 3 days will be the strongest in terms of effect on the body. If the time is short, it will help you attack the weight quickly and shock it.
The general principle is one: about 1. 5 liters of kefir per day for 5-6 doses. Also, other low calorie foods are acceptable. The most popular options are buckwheat, cottage cheese, apples, greens. You can alternate kefir with only one product - apples, for example. But it is better to make your food, even on a diet, as varied and interesting as possible.
For example, a kefir diet menu can be as follows:
Day 1
- Breakfast:oatmeal, tea with honey.
- Dinner:stew, vegetable soup.
- Dinner:green salad.
- Snacks:kefir.
Day 2
- Breakfast:boiled egg, rosehip broth.
- Dinner:salad, vegetable soup.
- Dinner:vegetable salad, tea.
- Snacks:kefir.
Day 3
- Breakfast:curd casserole, tea.
- Dinner:boiled fish, salad.
- Dinner: buckwheat porridge, chamomile tea.
- Snacks:kefir.
Kefir diet for 7 days.
Kefir diet for a week allows you to achieve impressive results - less 7-10 kg. Since it is more widespread in time, it is important to eat as varied as possible.
In one of the diet options, every day you are supposed to combine kefir with a single low-calorie product, for example, apples, but you can simply stretch the three-day diet scheme for a week, eating according to the scheme "porridge for breakfast, protein and vegetables for lunch and dinner, kefir in between. "
Sample menu:
- Day 1:Divide into 5 portions about 200-250 g of boiled lean meat and 1. 5 liters of kefir.
- Day 2:5 large apples and 1. 5 liters of kefir a day.
- Day 3:300 g of cottage cheese 3-5% fat and 1. 5 liters of kefir.
- Day 4:250 g of steamed white fish and 1. 5 l of kefir.
- Day 5:500 g of cucumber and tomato salad and 1. 5 l of kefir.
- Day 6:250 g of chicken fillet and 1. 5 l of kefir.
- Day 7:2 liters of kefir and prunes to taste.
Kefir diet for 9 days.
Option for the most persistent. Eating only meat or cottage cheese every day is boring, but in order not to cook something new every day, take the 3-day menu as a base and alternate. For example, like this:
Day 1, 4, 7
- Breakfast:oatmeal, egg, tea with honey.
- Dinner:stew, green salad.
- Dinner:vegetables, nuts.
- Snacks:kefir, apples.
Day 2, 5, 8
- Breakfast:toast and rosehip broth.
- Dinner:Boiled fish with vegetables.
- Dinner:an apple, a slice of skim cheese.
- Snacks:kefir, cottage cheese.
Day 3, 6, 9
- Breakfast:steam omelette, green tea.
- Dinner:chicken soup, salad, a slice of black bread.
- Dinner:steamed fish, buckwheat porridge.
- Snacks:kefir.
Recipe: Kefir with Cinnamon and Ginger
Above all, as a general rule, those who are losing weight on kefir do not have enough sweets. A simple recipe will help: add cinnamon and ginger to kefir. Ginger has warming and fat-burning properties, while the smell and taste of cinnamon are pleasantly sweet. The prepared mixture can be drunk in the morning, for liveliness, in the evening, to start the purification processes of the work of the digestive tract, or you can take it with you on the road.
Ingredients:
- kefir 500 ml
- 1 teaspoon ground ginger
- ground cinnamon 1 tsp.
- Other spices: cloves, pepper.
Mix the kefir with the spices with a whisk or blender and pour into small bottles. The drink must be drunk the same day. Be wary of brightly colored bell peppers and other spices if you have a sensitive stomach or a damaged intestinal lining.
How to properly end a kefir diet
Nutritionists warn: kefir diet is suitable for absolutely healthy people without problems with the gastrointestinal tract and the slightest signs of eating disorders.
And even they can experience unpleasant symptoms like stomach pain and will almost inevitably regain the weight they already lost, as with any high pressure diet that is effective in the short term.
So that the weight does not return immediately, exit the diet without problems. Continue to eat fractionally and limit your total calorie intake to 1000-1500 kcal for at least a week. Continue to drink at least 1. 5 liters of water a day and avoid starchy foods, heavy foods, and fatty foods for at least 2 weeks. It is better to make light soups, vegetable salads, cereals and boiled meat as the basis of the diet. Introduce other products gradually, one product every 2-3 days.
Why the kefir diet is bad
Any diet that severely restricts dietary diversity simply cannot be beneficial in the long run. The kefir diet for every day is definitely not suitable. There are three categories of people to whom you can do more harm than good.
- People with disorders and diseases of the gastrointestinal tract, kidneys, lactose intolerance. Kefir can cause diarrhea and dehydration, stomach pain, and flatulence. Ethyl alcohol in the composition is also harmful to the intestinal mucosa.
- Children, pregnant and lactating women. A variety of foods is vital for them. Depriving the body of fat and carbohydrates, even for several days, means inhibiting development and growth.
- People with eating disorders. Let's be honest, few people are enthusiastic about the taste of kefir without additives. You will have to literally force yourself to drink it. If this continues for more than a couple of days, the probability of a breakdown increases exponentially.
Advantages of the kefir diet
Simplicity, efficiency, a lot of liquid. Potential gastrointestinal and microflora benefits. A large amount of calcium has a beneficial effect on the state of bones, nails and teeth.
Cons of the kefir diet
Stress for the body due to nutritional deficiencies, lack of vitamins and flavor. Possibly indigestion, flatulence, constipation or diarrhea, upset stomach. The increased acidity of the product can worsen the condition of people with gout, rheumatism and high acidity of gastric juice.