Kefir diet

Kefir with a percentage of fat content is the most important and necessary product of the kefir diet

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

General rules

Kefir's birthplace is the foot of Mount Elbrus, the Caucasus is a fantastic health resort. It is very reasonable that this invigorating and healing drink appeared there. For a long time, the secret of making kefir was known by few and was inherited in the family from father to son in the same way that, for example, French cheesemakers passed on the secrets of making their signature cheese. Therefore, kefir began to be produced quite recently - not until the beginning of the 20th century. And the very legend of the appearance of this fermented milk product is very exciting!

In 1908, a handsome and young graduate from a dairy school and an employee of a dairy company went to the northern Caucasus, accompanied by a partner, to find out 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 his mansions, traveled around the villages and tried to get kefir mushrooms. But their efforts were in vain. Desperate, the investigators decided to take home, but riders who kidnapped the girl blocked the road. She came to her senses in an unknown sanctuary when the prince was already standing next to her with a magnificent bouquet of flowers and offered to become his wife. But it was not there! The girl's partner approached law enforcement, and the kidnapping case went to court. But the local judge did not want to ruin the relationship with the noble kefir magnate and asked the girl to forgive him. She forgave, but in return for 4, 5 kg of dry kefir mushrooms.

Which kefir is useful?

To make the kefir diet a success, you need 1% kefir (40 kcal per 100 g). Its properties are the same as at 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 governed by the intergovernmental standard (GOST), according to which 100 g of a quality product must contain:

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

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

What can replace kefir in the diet?

The easiest way 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 good alternative to kefir and is always on 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 to stick to a diet for a while, you should start with your own feelings and well-being. First of all, the diet is designed to benefit you. If the diet makes you suffer from hunger, there is a breakdown,depression, dizziness, faintingthen you need to change your diet.

On the other hand, the safest duration for a kefir diet is 3-5 days, provided you carefully monitor your well-being.

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

How to make diet kefir?

In addition to the usual kefir, you can and should even prepare various kefir cocktails to make the weight loss process more efficient. Additionally, you can drink such cocktails while sticking to your classic, non-diet menu.

Kefir with cinnamon and ginger

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

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

Kefir with a secret

The secret behind such kefir lies in your imagination. You can add anything: cucumber, herbs, oatmeal, fruits, dried fruits. The ingredients can be chopped in a blender, you can simply cut and add to kefir. Here you can experiment as you like, the most important thing is with permitted and compatible products.


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

Such a diet is intended and indicated for both men and women if they do not suffer from diseases of the gastrointestinal tract, diseases of the kidneys, liver, heart, high acidity of the stomach and chronic diseases.

Diet "Chicken, apples and kefir"

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

First stage

For three days you eat only chicken meat, no more than 500 g a day. It is not recommended to fry the chicken, it is best to bake it, of course without oil and salt, or cook it. Divide into several parts to make 3-4 meals.

Second phase

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.

Third stage

In the last phase of the diet, drink only 1% fat kefir in any amount. It will be ideal if you drink a kefir cocktail with cinnamon and ginger at least once a day, whose recipe is 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 a short time. For 3 days you should drink 1, 5-2 liters of kefir daily, divided into 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

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

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

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

". . . I consider kefir to be the real salvation for those who are overweight and the reviews about its benefits are only positive. It is easy to lose weight with kefir, for 100 g contains no more than 50 kcal, and itIn general, over the last few months I have fallen in love with kefir, I consistently make a fast day on it once a week, and I also often use a kefir diet for 3 days: with its helpI lost 2, 5 kg, my body cleaned perfectly!

Kefir diet for 7 days

Losing weight on a kefir diet with 10 kg in 7 days is very possible. The most important thing is to follow the basic principles of this method of rapid weight loss:

  • the main product is kefir, further - low-calorie protein products;
  • it is necessary to follow a strict daily routine - 5-6 meals every 2 hours;
  • you can not limit yourself to plain purified water and green or herbal teas.

Here are a few possible meal plans that the 7-day Kefir diet offers:

The first day

400 g boiled or baked potatoes.

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) drink 1, 5 liters of kefir 1%.

Protein kefir diet

Arranged according to the same schedule, but two fruit days should be replaced with meat days: 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 improve the taste of dishes using aromatic herbs (basil, rosemary, mint), herbs.

Of course, you can turn to the "hungry" version of the seven-day shed. Here you need to drink up to 2 liters of kefir daily and reduce the serving size of additional products to 100 g.

Thus, it is very simple in just one week, you can get a great transformation by losing up to 10 kg with the help of a kefir diet.

. opportunity to lose 4 kg! Then I took a week off, went on a diet again and lost another 3 kg. This is a great result for me! And in general I love kefir: it is both healthy and tasty and works wonderswith the figure. I highly recommend! "

Kefir diet for 9 days

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

First stage

For the first three days, your menu consists of 1% fat kefir in any quantity and 100 g of buckwheat porridge cooked without salt.

Second phase

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

Third stage

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

  • ". . . I read good reviews online about 9-day diet on kefir, chicken and apples, I decided to try it. The first phase is 3 days on chicken, the second on apples, the last on kefir. What. can I say it is unbearable. Either my body is not adapted to such torture or the diet is harsh but on the first day of apple I broke down and 3 days on the chicken did not give absolutely any results that are nothing to brag about";
  • ". . . I decided to try a diet option where in addition to kefir you can eat buckwheat, chicken and apples mixed. All 9 days went pretty easily, the most important thing is to occupy yourself and not think about food. And the result was very satisfied: minus 5 kg in 9 days is excellent for me!

Kefir diet for 21 days

As such, such a long-term diet does not have a menu for 21 days. Rather, it contains general recommendations for proper and balanced nutrition.

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

With such a long diet, you need to reconsider your diet and in addition to healthy kefir include fresh vegetables and fruits in your menu in large quantities and get rid of harmful smoked meats, alcohol, white bread, bought sweets, fried and fatty. food.

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

In short, the number of calories a day should not exceed 1500 kcal. And here you have to choose: to eat with a kilo of vegetables or a sandwich with sausage.

They say about such a diet that it has a great effect on digestion and shape, and when you start eating according to such a system, you get used to it and you will not stop.

Approved products

Of course, the most important and necessary product for this diet is kefir and its variations. If you do not like a sour drink, you can also drink ryazhenka, ayran. Yogurt can also be drunk, but make sure it is free of sugar and additives. Buy naturally and on your own, if you wish, add grains, fruits, dried fruits there - as your heart desires.

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

In some cases, you can eat grains on a kefir diet, but none: replace white rice with brown rice, unprocessed instant oatmeal.

Table of permitted products

Proteins, g Fats, g Carbohydrates, g Calories, kcal
Vegetables and vegetables
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
olive 2. 2 10. 5 5. 1 166
carrot 1. 3 0, 1 6. 9 32
chickpeas 19, 0 6, 0 61, 0 364
cucumbers 0, 8 0, 1 2. 8 fifteen
pepper salad 1. 3 0, 0 5. 3 27
parsley 3. 7 0, 4 7. 6 47
radish 1. 2 0, 1 3. 4 19
white radish 1. 4 0, 0 4. 1 21
salad 1. 2 0, 3 1. 3 12
cane 1. 5 0, 1 8. 8 40
celery 0, 9 0, 1 2. 1 12
asparagus 1. 9 0, 1 3. 1 thieves
tomatoes 0, 6 0, 2 4. 2 thieves
garlic 6. 5 0, 5 29, 9 143
lenses 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
figs 0, 7 0, 2 13. 7 49
kiwi 1. 0 0, 6 10. 3 48
Lemon 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
drue 0, 6 0, 2 16. 8 65
sea buckthorn 1. 2 5. 4 5. 7 82
ribs 1. 0 0, 4 7. 5 43
fresh mushrooms 4. 3 1. 0 1. 0 27
Nuts and dried fruits
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
flaxseed 18. 3 42, 2 28, 9 534
dates 2. 5 0, 5 69, 2 274
pistachios 20. 0 50, 0 7, 0 556
Cereals and grains
buckwheat 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 spices
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 shellfish
scrubs 16. 5 1. 8 0, 0 83
cool 15. 9 0, 9 0, 0 72
Soft drinks
green tea 0, 0 0, 0 0, 0 -
* data is per. 100 g of product

Completely or partially restricted products

First, the products banned under both the kefir diet and the classic non-dietary diet are carbonated drinks: they alter the body's acid-base balance, so the use of kefir will be useless, if not dangerous, in this combination.

Remove white bread and replace with wholemeal or whole grain 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, bought sweets for a simple reason: you will never know their actual composition, the amount of salt, sugar, fat, and you will not track the quality of raw materials. In short, forget about the products that have been prepared for you.

And the last thing to give up is 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
potato chips 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 bread 7. 5 2. 9 50, 9 264
Bread 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 spices
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
mirakelyoghurt 2. 8 2. 4 14. 5 91
Activia quick breakfast 4. 8 3. 1 14. 4 107
Cheese and cottage cheese
cottage cheese mass 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 sausage 13. 7 22. 8 0, 0 260
w / smoked sausage 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
butter 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
* data is per. 100 g of product

Diet dishes from kefir

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

Homemade oatmeal cookies in the kefir diet

Oatmeal cookies

You will need:

  • 300 ml kefir 1% fat;
  • 100 g raisins;
  • 300 g oatmeal;
  • 20 g butter;
  • 2 tablespoons honey;
  • a pinch of cinnamon;
  • and pinch vanilla.

First prepare oatmeal: Pour the cereal products 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 raisins, cinnamon, vanilla, honey and mix well.

Form a cookie: it must not be too flat. Put on a baking sheet greased with butter and send to the oven preheated to 180 degrees for 20-25 minutes.

You can have breakfast after a kefir diet with delicious diet pancakes

Diet pancakes on kefir

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

You will need:

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

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

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

Recipe for diet pancakes on kefir

You will need:

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

Whisk chicken eggs, add a pinch of salt, honey and flour mixed with soda. Stir and pour in the kefir. Mix thoroughly again so that there are no 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 fruits. You get an excellent low-calorie dessert!

In case of breakdown

In order not to fall off the diet, you need to prepare yourself properly for it. Nutritionists advise a week before the start of the actual diet to begin gradually reducing the number of calories consumed: no more than 1400 kcal per day. For a successful implementation of the diet, it is also necessary to exclude harmful foods from the diet in advance, so that a sharp transition to diet food does not become a huge stress: cakes, sweets, fried and salty.

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, because the human body often confuses hunger and thirst.

But if there was a breakdown during the kefir diet, you should definitely 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 go for a walk, then drink a glass of yogurt and return to the diet on the condition that you extend it by another day.

In addition, on 5, 9 and 21-day kefir diets you can arrange the so-called "chitmill" for yourself: a pre-planned day where you can afford a small weakness, whether it is a piece of chocolate, sausage, ahandful of chips - something you are very fond of, but because of the diet you refuse it. But it is rare to organize such days. If you lose weight in 5 and 9 days, "chitmill" will only be 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, it is strictly forbidden to intercept "harmfulness" on other days.

How to get out of the kefir diet?

Weight loss can quickly return to you, sometimes doubled if you ignore a proper diet after a diet.

In no case do not relax, admire the transformed figure! It would be best to very gradually increase the caloric content of the food eaten by introducing new foods, as well as carefully controlling the size of portions.


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

During pregnancy and lactation

Diet is contraindicatedpregnancyandbreastfeeding.

Kefir diet, pros and cons

As with any diet, there are benefits and harms. But kefir certainly brings more benefits than harm with its reasonable use.

advantage Minuses
  • The high efficiency of this method of losing weight, especially in combination with physical activity.
  • Easy tolerability of the diet due to the fairly complete composition of fermented dairy products.
  • Gentle and natural cleansing of the body.
  • Enriching the body with high quality protein.
  • Kefir is easy to replace with other fermented milk drinks.
  • With prolonged diet, there is a likelihood of disturbances in the digestive system: rumbling in the stomach, flatulence, bloating.
  • The diuretic effect of kefir relieves swelling, but keeps you close to the toilet.
  • Kefir should not be drunk by people suffering from high acidity in the stomach, chronic gastritis as well as children under 8 months.

Kefir diet, reviews and results

The method of losing weight on kefir is now very popular, as evidenced by several 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 improving the body.

Woman before and after weight loss on a kefir diet
  • ". . . Reviews of the kefir diet for 3 days, which I heard, were very positive. Nothing complicated: you drink kefir and lose weight. And in fact you lose weight perfectly! My weight was 75 kg, in the morning 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 make kefir exclusively on my own. The diet is based on the need for live bacteria that help the stomach to function. properly. Once every 2 weeks I always unload on kefir. I decided to try the weekly program where it was promised to lose 10 kg in 7 days. Everything was done according to the description, there were no difficulties, honestlySometimes, of course, I wanted to eat, but flushed my hunger down with kefir or water. As a result, when I gained weight in the morning, after finishing diet, the results were of course not minus 10 kg, but only 5 kg. But I despairednot and decided to extend the diet to 9 days. Eventually I lost 7, 5 kg. In general, I liked the result, plus I did not exert much effort during this diet. Therefore, I recommend such a system for weight loss ";
  • ". . . I read a lot about the effectiveness of losing weight on kefir, tried to unload and sit on it for 9 days. Achieved small results. And a forum advised fasting on kefir: excellent for losing weight on the stomach, hips, the sides, legs, arms and for general healing and cleansing of the body. The principle is that for 4 weeks you use only kefir, sometimes with fruits, vegetables, grains. On a kefir fit the diet, especially for a month, not me, Ijust changed my mind about doing it after 1 week. I decided that I would not be able to feel weakness, malaise, avoid activity throughout the month. Therefore, I advise you not 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 kilos, a kefir diet is the best option!