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. Let's find out what kefir is really good at and study kefir diets from all sides looking for pros and cons.
History of kefir
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 received "fungi" from streptococci and sticks, acetic acid bacteria and yeast. Most likely, according to the researchers, this mushroom originated in koumiss, a mare's milk drink, and entered cow's milk when the tribes of the Caucasus changed their nomadic lifestyle to a sedentary one and started to cultivate. Scientists have not yet managed to artificially remove the kefir mushroom, 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 behind a modern product can be traced to a specific place - the Elbrus region. People who lived on the northern slope of the Caucasian ridge considered kefir a gift from Allah himself, 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 owner's tacit permission.
Another ritual: the mountaineers poured the milk with the kefir mushrooms into a leather skin and put it in the sun, near the path of the house. Passers-by 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 given by Tiflis Jogin's doctor in 1867. But the production of the drink at that time was still a closely guarded secret of the highlands. The situation changed thanks to an employee of a well-known large dairy company. On assignment, he visited the estate of a wealthy Karachai and received - for the first time in history - 10 pounds of fungal kefir "grains" as a gift or legal compensation for failed courtship. So kefir finally began to be industrially produced.
The benefits of kefir
As early as the late 19th century, doctors launched a full-scale campaign to promote the benefits of kefir, the echoes of which still affect us. The legendary Nobel laureate scientist has studied the benefits of fermented milk products and the live microorganisms of probiotics throughout life.
Further research confirmed his hypothesis. Kefir has a beneficial effect on intestinal microflora and metabolism in general, preventing the development of pathogenic flora. It also has an immunostimulating, calming and mild diuretic effect, that is, it relieves the body of excess fluids.
Kefir surpasses yogurt in the content of vitamins A, D, K, E, contains useful organic and amino acids, enzymes and important trace elements - iron, iodine, calcium, potassium, sodium, magnesium, phosphorus, zinc - in the quantities a person needs.
The older the kefir, the more sour it tastes and the more ethyl alcohol it contains. In any case, there is not much: by the end of the shelf life, a maximum of 1 degree of fortress, it is safe to get behind the wheel even after a whole bottle of kefir. But babies should still be fed fresh one-day kefir.
For people with lactose intolerance, kefir helps absorb this carbohydrate normally. Kefir contains few calories and a lot of moisture, so it helps maintain water balance and at the same time brings a feeling of fullness. Unsurprisingly, the product has become the basis of an entire galaxy of diets.
The essence of the kefir diet
Kefir is nutritious and light, improves the work of the digestive system and helps you lose weight quickly, drastically reducing the amount of calories consumed and eliminating excess fluids. Many consider the kefir diet a mono diet, that is, a diet consisting of one product, but this is the most radical option - it is allowed to eat only kefir without harm to health for up to 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 is silent about the fact that a really famous singer used it, at some point in her career she really lost a lot of weight. The diet menu of the stars includes, of course, kefir, low-fat cottage cheese, chicken breast, fruit and potatoes in foil.
The Kefir diet for weight loss is certainly suitable. But it severely limits the supply of nutrients, relies on hunger and puts the body in a state of severe stress. Is the result worth it? Here's how they write on the net about the kefir diet:
- "Minus 12 kg in 3 weeks. I lost weight, but I will never repeat it !!! I thought I was going to starve".
- "The kefir diet is effective if you follow it correctly. But without physical effort, the effect will not be. You should at least do some exercise. Try drinking only kefir for 1 day. If you feel unwell, better quit. . . "
- "A week without food. Generally. A kefir and water. The consequences have come. Perhaps the hardest of all the diets I've tried. "
General rules for the kefir diet
- Kefir is the main product of the diet. You need to drink about 1. 5 liters per day. The rest are low-calorie carbohydrates and fat-free proteins: meat, fish, vegetables, fruit and cottage cheese.
- You need to 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 also need to drink at least 1. 5 liters of water per day.
- All flour-based, 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).
- Getting out of the kefir diet needs to be done carefully and smoothly - going to a party or eating pizza isn't the best idea if you want to maintain the results.
How to choose the right kefir?
Choose fresh kefir - no more than 2-3 days from the date of manufacture - low in fat. A completely fat-free food is not the best choice because the body needs fat.
The composition should contain exactly the "sourdough kefir" from mushrooms, yeast and fermented milk cultures. Don't buy kefir or fermented milk drinks.
The proteins in the correct kefir are not less than 3% - they are necessary so that weight loss does not lose too much muscle mass.
Note: We do not need additives, dyes, sugars, palm oil and milk powder 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. Don't buy kefir that has deteriorated earlier: it breaks down into whey and flakes, turns yellowish and has a bitter taste and sour aroma. Unscrupulous manufacturers may try to mask 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 doesn't suit at all, you can try alternatives:
- Yogurt without additives.Choose a product carefully, for taste and thickness, starch and sugar are often added to it.
- Other low-fat fermented dairy products- for example, fermented cooked milk, tan or ayran.
- Sour milk.It's easy to make at home - just leave the milk in an enamel bowl at room temperature for a day.
Table of approved products
| Can | It is forbidden |
|---|---|
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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 the effect on the body. If time is short, it will help you to attack the weight quickly and shock.
The general principle is one: about 1. 5 liters of kefir per day for 5-6 doses. Additionally, other low-calorie foods are acceptable. The most popular options are buckwheat, cottage cheese, apples, greens. You can alternate kefir with just one product, for example, apples. But it is better to make food, even on a diet, as varied and interesting as possible.
For example, a diet menu of kefir can be as follows:
Day 1
- Breakfast:oatmeal, tea with honey.
- Dinner:stew, vegetable soup.
- Dinner:green salad.
- Snacks:kefir.
Day 2
- Breakfast:hard-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.
- Snacks:kefir.
Kefir diet for 7 days
Kefir diet for a week allows you to achieve impressive results - minus 7-10 kg. Since it is more extended over time, it is important to eat as varied as possible.
In one of the diet options, every day should combine kefir with only one 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:
- 1st day:Divide about 200-250 g of boiled lean meat and 1. 5 liters of kefir into 5 portions.
- 2nd day:5 large apples and 1. 5 liters of kefir per day.
- Day 3:300 g of cottage cheese 3-5% fat and 1. 5 liters of kefir.
- 4th day:250 g of steamed white fish and 1. 5 l of kefir.
- 5th day:500 g of cucumber and tomato salad and 1, 5 l of kefir.
- 6th day: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 more persistent. Eating only meat or cottage cheese every day is boring, but in order not to cook something new every day, take the menu for 3 days as a basis and alternate it. For example, like this:
Day 1, 4, 7
- Breakfast:oatmeal, eggs, 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 low-fat cheese.
- Snacks:kefir, cottage cheese.
Day 3, 6, 9
- Breakfast:steamed 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
Most importantly, as a rule, those who are losing weight with 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 is pleasantly sweet. The ready-made mixture can be drunk in the morning, for liveliness, in the evening, to start the processes of debugging the work of the digestive system, or you can take it with you on a trip.
Ingrediants:
- kefir 500 ml
- ground ginger 1 tsp
- ground cinnamon 1 tsp
- Other spices: cloves, pepper.
Mix the kefir with the spices using a whisk or blender and pour into small bottles. The drink must be drunk on the same day. Be careful with peppers and other brightly colored spices if you have a sensitive stomach or if you have damage to the intestinal lining.
How to properly end a kefir diet
Nutritionists warn: the kefir diet is suitable for absolutely healthy people without problems with the gastrointestinal tract and the slightest signs of eating disorders.
And they too can experience unpleasant symptoms like stomach pain and will almost inevitably regain the weight they have already lost, as is the case with any high-pressure diet that is effective in the short term.
So that the weight does not return immediately, get out of the diet smoothly. Continue to eat fractionally and limit your total calorie intake to 1000-1500 kcal for at least a week. Keep drinking 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 best to make light soups, vegetable salads, cereals and boiled meat as the basis of the diet. Gradually introduce other products, one product every 2-3 days.
Why is the kefir diet bad for you?
Any diet that severely limits food diversity simply cannot be beneficial in the long run. The everyday kefir diet is definitely not suitable. There are three categories of people who 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 food is vital to them. Depriving the body of fats and carbohydrates, even for several days, inhibits development and growth.
- People with eating disorders. Let's be honest, few people are thrilled with the taste of kefir without additives. You will literally have to force yourself to drink it. If this continues for more than a couple of days, the likelihood of failure grows exponentially.
Pros of the kefir diet
Simplicity, efficiency, lots of liquid. Potential gastrointestinal and microflora benefits. A large amount of calcium has a beneficial effect on the condition of bones, nails and teeth.
Cons of the kefir diet
Stress for the body from nutritional deficiencies, lack of vitamins and taste. Possibly indigestion, flatulence, constipation or diarrhea, stomach upset. Increased acidity of the product can worsen the condition of people with gout, rheumatism and high acidity of gastric juice.