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, rapid and painless weight loss without negative consequences. We find out what kefir is really good for, and we study kefir diets from all sides looking for the 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 obtained "fungi" from streptococci and sticks, acetic acid bacteria and yeast. Most likely, according to researchers, this fungus originated in koumiss, a drink made from mare's milk, and entered cow's milk when the Caucasian tribes changed their nomadic lifestyle to a sedentary one andbegan 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 fungi.
Now kefir is drunk everywhere from Kazakhstan to Australia, but specific bacteria that form the basis of a modern product can be traced to one specific place, the Elbrus region. People living on the northern slope of the Caucasus Ridge regarded kefir as 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 tacit permission of the owner.
Another ritual: the mountaineers poured milk with mushrooms and kefir into a leather bag and put it in the sun, next to the path leading to the house. Passers-by could show respect to the owner by kicking the skin on - the shaking made the fermentation process more intense.
The first official message on the benefits of kefir was made by Doctor Jogin of Tiflis in 1867. But the production of the drink at that time was still a closely guarded secret of the mountain people. The situation changed thanks to an employee of a large, well-known dairy company. On a mission, she visited the estate of a wealthy Karachai and received - for the first time in history - 10 pounds of fungal kefir "grains", either as a gift or as legal compensation for an unsuccessful courtship. So, finally, kefir began to be produced industrially.
The benefits of kefir
Already at the end of the 19th century, doctors launched a real large-scale campaign to promote the benefits of kefir, the echoes of which still touch us. The legendary Nobel Prize-winning scientist has spent his life studying the benefits of fermented dairy products and living microorganisms from probiotics.
Further research confirmed his assumptions. 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 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 acidic it tastes and the more ethyl alcohol it contains. In any case, there are not many: at the end of the shelf life, a maximum of 1 degree of fortress, it is safe to get behind the wheel after even a whole bottle of kefir. But children should always be fed a day's fresh kefir.
For people who are lactose intolerant, kefir helps absorb this carbohydrate normally. Kefir is low in calories and high in moisture, so it helps to maintain water balance and at the same time brings a feeling of fullness. It's no surprise that the product has become the basis for a whole galaxy of diets.
The essence of the kefir diet
Kefir is nourishing and light, improves the work of the digestive tract and helps to lose weight quickly, significantly reducing the amount of calories consumed and removing excess fluid. Many consider the kefir diet to be a mono-diet, that is, a diet based on a single product, but this is the most radical option: it is allowed to eat only kefir without harmto 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.
By the way, kefir was glorified by the famous kefir diet of a popular singer: the story does not say if a really famous singer used it, at some point in her career she really losta lot of weight. The star diet menu includes, of course, kefir, as well as low-fat cottage cheese, chicken breast, fruit and jacket potatoes.
The kefir diet for weight loss is certainly suitable. But it severely restricts the supply of nutrients, is based on hunger, and puts the body under severe stress. Is the result worth it? Here is how they write about the kefir diet on the net:
- "Less than 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 at least do some exercise. Try to drink only kefir for 1 day. If you are not feeling well, it is better to stop. . . "
- "A week without food. In fgeneral. Kefir and water. The consequences have come. Perhaps the toughest of all the diets I have tried. "
General rules for the kefir diet
- Kefir is the main product of the diet. You should drink about 1. 5 liters per day. The rest is low-calorie carbohydrates and non-fat proteins: meat, fish, vegetables, fruits 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, in addition you need to drink at least 1. 5 liters of water per day.
- All flours, fatty, heavy, fried and spicy foods are excluded. Sugar and salt are kept to a minimum (or it would be better if they were excluded completely).
- Getting out of the kefir diet should be done carefully and gently: going to a party or eating a pizza is not the best idea if you want to keep the 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 choice because the body needs fat.
The composition must contain exactly the "kefir leaven" obtained from cultures of mushrooms, yeast and fermented milk. Do not buy kefir or fermented milk drinks.
Protein in the appropriate kefir is not less than 3% - it is necessary so that weight loss does not lose too much muscle mass.
Please note: we do not need additives, colorings, sugars, palm oil and powdered milk in the composition. Farmhouse kefir is ideal.
The shelf life of natural kefir is 7-10 days from the date of manufacture. If a longer duration is indicated on the label, there are probably preservatives in the composition. Do not buy kefir that has deteriorated before: it splits into whey and flakes, turns yellowish, and has a bitter taste and sour aroma. Unscrupulous manufacturers may try to cover up the damage with an opaque bottle or packaging.
How to replace kefir in your diet?
If for some reason kefir is not available to you, or the taste is not to your liking at all, you can try some alternatives:
- Yoghurt without additives.Choose a product carefully, for taste and thickness, starch and sugar are often added to it.
- Other low fat fermented milk products- for example, baked fermented milk, tan or ayran.
- Sour milk.It's easy to do at home: just leave the milk in an enamel bowl at room temperature for a day.
Table of approved products
| Can | It's forbidden |
|---|---|
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Kefir diet for 3 days
If one rules out the mono-diet on kefir, which is the hardest option on the body, then the kefir diet for 3 days will be the strongest in terms of the effect on the body. If the time is short, it will help you attack the weight quickly and shock.
The general principle is one: about 1. 5 liters of kefir per day for 5-6 doses. In addition, other low calorie foods are acceptable. The most popular options are buckwheat, cottage cheese, apples, and vegetables. You can alternate kefir with just one product - apples, for example. But it is better that your diet, even on a diet, be as varied and interesting as possible.
For example, a kefir diet menu can be as follows:
Day 1
- Breakfast:oatmeal, honey tea.
- Having dinner:stew, vegetable soup.
- Having dinner:green salad.
- Snacks:kefir.
Day 2
- Breakfast:boiled egg, rosehip broth.
- Having dinner:salad, vegetable soup.
- Having dinner:vegetable salad, tea.
- Snacks:kefir.
Day 3
- Breakfast:curd casserole, tea.
- Having dinner:boiled fish, salad.
- Having dinner:buckwheat porridge, chamomile tea.
- Snacks:kefir.
Kefir diet for 7 days
The kefir diet for a week allows you to achieve impressive results: less 7-10 kg. As it is more prolonged in time, it is important to eat as much variety as possible.
In one of the diet options, every day it is supposed to combine kefir with a single low-calorie product, for example, apples, but you can just extend the diet for three days for a week, eating according to the scheme "porridgefor 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 per 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 menu for 3 days as a basis and alternate it. For example, like this:
Day 1, 4, 7
- Breakfast:oatmeal, egg, honey tea.
- Having dinner:stew, green salad.
- Having dinner:vegetables, dried fruits.
- Snacks:kefir, apples.
Day 2, 5, 8
- Breakfast:toast and rosehip broth.
- Having dinner:boiled fish with vegetables.
- Having dinner:an apple, a slice of light cheese.
- Snacks:kefir, cottage cheese.
Day 3, 6, 9
- Breakfast:steamed omelet, green tea.
- Having dinner:chicken soup, salad, a slice of black bread.
- Having dinner:steamed fish, buckwheat porridge.
- Snacks:kefir.
Recipe: Cinnamon and Ginger Kefir
Especially, as a rule, those who lose weight on kefir do not have enough sweets. A simple recipe will help you: 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, at night, in order to initiate the processes of debugging the work of the digestive tract, or you can take it with you on the road.
Ingredients:
- kefir 500 ml
- ground ginger 1 teaspoon
- ground cinnamon 1 teaspoon
- Other spices: cloves, pepper.
Mix the kefir with the spices using a whisk or a blender and pour into small bottles. The drink should be drunk the same day. Be careful with peppers and other brightly colored spices if you have a sensitive stomach or damage to your intestinal lining.
How to properly end a kefir diet
Nutritionists warn: the kefir diet is suitable for perfectly healthy people without problems with the gastrointestinal tract and without the slightest signs of eating disorders.
And even they can experience unpleasant symptoms like stomach pain and will almost inevitably regain the weight they have already lost, as happens with any diet under pressure that is effective in the short term.
So that the weight does not return right away, exit the diet smoothly. Continue to eat in portions and limit the total calorie intake to 1000-1500 kcal for at least a week. Continue to drink at least 1. 5 liters of water per 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 the basis of the diet. Gradually introduce other products, one product every 2-3 days.
Why the kefir diet is bad
Any diet that severely restricts dietary diversity simply cannot be of long-term benefit. The daily 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 gas. Ethyl alcohol in the composition is also harmful to the intestinal mucosa.
- Children, pregnant and lactating women. A varied diet is vital for them. Depriving the body of fats and carbohydrates, even for several days, means to inhibit development and growth.
- People with eating disorders. Let's be honest, not many people are enthusiastic about the taste of kefir without additives. You will literally have to force yourself to drink it. If this continues for more than a few days, the likelihood of an outage increases exponentially.
Benefits 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.
Disadvantages of the kefir diet
Stress on the body due to nutritional deficiencies, lack of vitamins and taste. Possibly indigestion, gas, constipation or diarrhea, stomach discomfort. The increased acidity of the product can worsen the condition of people suffering from gout, rheumatism and high acidity of gastric juice.