Kefir diet - or how to lose weight cheaply and with health benefits

kefir diet for weight loss

Kefir is part of the vast majority of diets. It is a satisfying and gastric drink that can repair the nutritional deficiencies that can occur with severe dietary restrictions. The kefir diet is good, among other things, because it helps maintain the normal gut microbiome - beneficial bacteria that live in the gastrointestinal tract and are actively involved in the digestion and digestion of food.

In single and mixed diets, kefir has a place everywhere as a digestible and nutritious food product.

The benefits of kefir

the benefits of kefir

The benefits of kefir were known even before Russia acquired its own production. Medical trips to the Caucasus included, in addition to mineral water treatment, the consumption of local products. Doctors of that time proclaimed the undoubted benefits of the drink for health, kefir was considered a panacea for almost all diseases. Of course, this is an exaggeration, but kefir really has many undoubted advantages.

Strong probiotic

Due to its composition, kefir is "friendly" with the microflora of our body and helps it to function. With the help of kefir, it is easy to restore the disturbed balance of beneficial microorganisms. After taking antibiotics, poisoning, viral diseases - consuming this drink will easily put all the digestive organs in order. Kefir promotes digestion of food, helps reduce excessive gas formation in the digestive tract.

Kefir can easily replace expensive drugs with lactobacilli and bifidobacteria, which are often prescribed to be taken with antibiotics.

Good for bones

Kefir contains a lot of calcium in a form suitable for the body. One glass of beverage contains 30% of the daily dose of this element. In addition, kefir contains small amounts of vitamin D and ascorbic acid, without which calcium is not absorbed. This combination provides a person with everything necessary for bone saturation with minerals.

Relieves allergy symptoms

Very often, allergic reactions occur due to the fact that proteins are not digested enough in the intestines, which triggers the body's immune response. The use of kefir for allergies helps for two reasons.

  • Beneficial bacteria promote deeper breakdown of proteins.
  • Kefir balances the balance of inflammatory immunoglobulins in the blood.

Thanks to these properties, kefir relieves the forms of allergies, accompanied by rashes or peeling of the skin.

Great! The above does not apply to cases of allergy to cow's milk protein. It is contraindicated for such people to drink kefir.

Source of nutrients

Name weight, g proteins, gr fats, gr carbohydrates, gr kcal
Kefir 2, 5% 100 2. 8 2. 5 3. 9 fifty

Kefir is characterized by a balanced composition. A glass contains about 6 grams of protein, and is completely absorbed and gives a feeling of satiety for a long time. Carbohydrates in the same amount - 10 grams, fat from 1 to 7 grams, depending on fat content. This combination of nutrients makes kefir the product that can be consumed in large quantities, while not harming the silhouette.

Popular diet options

The answer to the question of how to lose weight in kefir depends on how fast you need to lose weight, how many pounds and how serious are the restrictions designed by the individual. Among those who lose weight this way, many diet options are more popular. These are short-term diets designed for short periods, up to a week at most.

The classic version of the kefir diet

This method consists in the daily use of 1. 5 liters of kefir, plus a small portion of other food, weighing up to 100 grams, added to it every day. It can be boiled meat, fish or chicken, chicken eggs or fresh vegetables. There are few options, the most important are the basic principles:

  • Not all extra foods can be salted.
  • Apart from kefir, you can drink only plain or mineral water.
  • 2-3 days before the start of the diet, abandon harmful foods.

In this case, the diet will help you lose 3-5 pounds of excess weight in a short time.

Diet with apple kefir

kefir-apple diet

A fairly rigid version of the diet, suitable only for people with a healthy gastrointestinal tract. In case of problems with these organs, the diet can lead to severe indigestion. The principle of such a diet is simple. During the day you can use:

  • 1, 5 liters of kefir.
  • 600 grams of fresh apples.

The products are divided into 6 equal parts, which are consumed during wakefulness at regular intervals.

Such a diet cleanses the body well of toxins, but it is quite difficult to endure. If you follow it for 3-5 days, during this period you will be able to lose 3-5 kilos.

A strict diet is not recommended for a long time, as the loss of trace elements from the body can begin.

Diet with cucumber kefir

kefir-cucumber diet

The choice is suitable for those who need to lose a few pounds fast. It is not strongly recommended to follow such a diet for more than three days. For a three-day unloading marathon for one day you need:

  • 1, 5 liters of kefir,
  • 1, 5 kg of fresh cucumbers.

The products are divided into 5 parts and are consumed at regular intervals. A very strict choice, its use is not recommended unless absolutely necessary.

Strict kefir diet

The hardest option is the mono-diet with kefir. This is a great way to lose weight fast, but this option requires a lot of willpower and a perfectly healthy body. Such a restriction can be observed for no more than three days and then go out of the diet smoothly without eating high-calorie foods for a few more days. If immediately after three days in a kefir you hit the food, all efforts will be in vain, the weight will return.

For such a diet, you need kefir of any fat content, in an amount of 1. 5-2 liters per day. Drink should be divided into 5-6 doses. Except for kefir, you are allowed to drink only clean water. If you do not have experience with strict diets, it is better not to try to endure three days immediately. Try it once a day, then a few weeks - two. And after a month, you can try to endure three days of strict restrictions.

Great! Even if you have the power to stay on such a diet for longer, you should not do it. Adherence to a strict kefir diet for more than three days helps flush minerals and trace elements from the body.

Kefir diet for 7 days

Kefir diet for a week is not suitable for faster weight loss, but weight loss will be irreversible. The lost weight will not stick to the body again, unless, of course, you complete the diet with fast food. For such a diet, it is necessary to drink 1. 5 liters of fermented milk drink a day, with the addition of certain products to it:

  • 1 day - baked or boiled potatoes with their skin - 200 gr.
  • 2nd day - boiled chicken without skin - 250 gr.
  • 3rd day - boiled lean beef - 200 gr.
  • Day 4 - low fat fish - 200 gr.
  • Day 5 - fresh apples or cabbage salad - up to 500 gr.
  • Day 6 - only clean water.
  • Day 7 - any fruit without sugar - 500 gr.

In the first days, protein intake gives the body a store of strength, at the end of the diet, plant foods improve peristalsis and stimulate digestion. On such a diet for 7 days, you can get rid of a few extra pounds.

Advantages and disadvantages of diet

Like any product-based diet, kefir has its advantages and disadvantages. The first, however, prevails, because kefir is a natural and very useful product and excellent results can be achieved without a kefir diet.


The main advantage is the variety of options in which you can use kefir both alone and in combination with a wide variety of products. Except:

  • The kefir diet gives excellent results that last a long time.
  • The nutritious fermented milk drink is rich in protein and also contains milk fat, which helps in the absorption of vitamins.
  • Another advantage is the availability of this option. The permitted diet is cheap, available in any wallet and is also available in almost every store. For a week diet products leaves little.
  • On the day of kefir, you can drink enough, the diet is easy to follow.


The disadvantages of the kefir diet are not very serious, but there are some things to look out for:

  • Kefir helps speed up metabolism, medicines taken on a kefir diet may not have time to act as they should.
  • With prolonged single diet, the body may be deficient in certain elements; it is contraindicated to follow such a diet for a month. So the question of how long you can sit in kefir is not idle.
  • Kefir has a mild laxative effect, people with digestive problems should take it into account.
  • With increased stomach acidity, it is also worth choosing a kefir diet carefully.

How to get out of the kefir diet

All efforts to maintain a diet can be in vain if you do not know how to get out of it properly. This is especially important when choosing options with strict restrictions. Losing 7 kilos, which will return in a few weeks, is not entirely pleasant.

First, the output must go gradually. For the first two days you can have vegetables, then add some cereal, after a few days - add meat to the diet.

Vo-the second, at least two weeks, there should be no alcohol. Alcoholic beverages hit the metabolism and their unintentional use causes you to overeat.

If you follow these rules, a diet for weight loss will bring maximum results.

List of permitted products

As the kefir diet allows you to vary the menu, you can take any of the permitted products and use them with kefir. The main thing is to keep reasonable limits on everything. The tables show the energy value per 100 grams of product.

Vegetables and greens

Almost all vegetables are allowed, especially greens.

Name squirrels Fats Carbohydrates calories
cucumbers 0, 8 0. 1 2. 5 fourteen
Tomatoes 0. 6 0. 2 4. 2 20
fresh onion 1. 3 0, 0 4. 6 nineteen
Carrot 1. 3 0. 1 6. 9 32
Cabbage 1. 8 0. 1 6. 8 27
Salad a 0 a thirteen
Boiled potatoes 2 0 17 82


Fruits should be chosen not the sweetest, in which there is a lot of water and fiber. From them you can make a fruit salad, nutritious and delicious.

Name squirrels Fats Carbohydrates calories
apple 0. 4 0. 4 9. 8 47
Pear 0. 4 0. 3 10. 9 51
Orange 0, 9 0. 2 8. 1 36
Grapefruit 0, 7 02 6. 5 29
Kiwi 1. 2 0. 6 10. 3 48


Any berries are useful, with the exception of grapes.

Name squirrels Fats Carbohydrates calories
strawberry 0, 8 0. 4 7. 5 41
Raspberry 0, 8 0, 5 8. 3 46
Black raisin a 0. 4 7. 3 44


Mushrooms are quite heavy food for digestion, the kefir diet is combined with them, but you have to be careful.

Name squirrels Fats Carbohydrates calories
Champignon 4. 3 a a 27
oyster mushroom 2. 5 0. 3 6. 8 38

Nuts and dried fruits

They contain a lot of calories and sugar, you should not get too carried away with such products.

Name squirrels Fats Carbohydrates calories
Dried apricots 5. 2 0. 3 51 215
Plums 2. 3 0, 7 57, 5 231
Almond eighteen 53 thirteen 609
Hazel sixteen 67 ten 704
Cashews 25 54 thirteen 643

Cereals and grains

These foods are great for mixed diets. They facilitate digestion and give a feeling of satiety. Nutrients are based on dry weight.

Name squirrels Fats Carbohydrates calories
Buckwheat 12. 6 3. 3 64 330
Oatmeal 12. 5 6. 2 61 352
White rice 6. 7 0, 7 78, 9 344
Millet 11. 5 3. 3 65 348
semolina 10. 3 a 73. 3 328


dark chocolate on kefir diet

A little dark chocolate and very limited in weight. This is the maximum amount of sweets you can consume once or twice if you are on a kefir diet.


Some spices are very suitable for making slimming cocktails, which use kefir or drinking yogurt as a base. In such cocktails, you can add cinnamon, dried ginger powder and red pepper in small quantities.

To dress up a vegetable salad, as well as improve the taste of meat or fish, you can use naturally fresh or dried herbs.

The use of other spices should be avoided, as:

  • They irritate the gastric mucosa.
  • Stimulates the appetite, causing a feeling of hunger.

Dairy products

In addition to kefir itself, you can diversify your diet with natural yogurt or low-fat cottage cheese. But you should prefer kefir, as it differs from other products in its microbiological composition. Although the cottage cheese products consumed for breakfast will allow you not to feel very hungry until lunch.


Good for chicken and turkey. It is not necessary to use only the chest, other parts are also suitable. But the bird must be skinless and diet-cooked - steamed, or oil-free, or simply boiled.


Boiled bird eggs are a very good dietary product rich in protein. They help to satisfy hunger and do not violate dietary principles. If you do not like boiled eggs, you can make an omelette in a dry pan with a non-stick coating.

Fish and seafood

Fatty fish are not recommended. Despite the presence of beneficial omega-3 acids, such foods can be difficult to digest, especially if a rigid kefir diet is chosen.

It is worth preferring the fillet of the white varieties - pulp, cod, perch or cod. Such fish will enrich the diet with proteins without causing unnecessary stress to the body. For dinner or lunch, the boiled fish will saturate the body for a long time.

If possible, it is worth eating protein-rich seafood - mussels or shrimp.

List of prohibited products

Many foods are banned either because they are high in calories or because they cause indigestion. For example, sweets will trigger a jump in blood glucose and slow down metabolism. Excess salt will cause swelling and slow down the flushing of toxins. Alcohol - causes severe dehydration in large quantities and small ones increase appetite and irritate the stomach.


One of the most harmful products, especially in the case of strict restrictions, such as the kefir diet. They have a negative impact on many fronts at once: salt, trans fats, spices. Their calorie content is also very high, while snacks do not have the slightest benefit.

Name squirrels Fats Carbohydrates calories
Pop corn 7. 3 13. 5 62, 7 407
Fried chips 6. 5 thirty 53 510
salted peanuts 26 51 eleven 605

Flour and pasta

Almost all products in this category are prohibited if you are on a kefir diet. There are several reasons for this:

  • The caloric content of such products can not achieve a quick result.
  • The presence of gluten, which in many people causes negative intestinal reactions and overloads the digestive system.

Bakery products

Everything related to flour can be said about bakery products. In addition, it is worth noting that, as a rule, there is a lot of sugar and yeast in the baking - this is not combined with a kefir diet.


complete rejection of sweets

The first thing you can answer the question - how to lose weight? This is a complete rejection of sweets. Their calorie content is not the worst. A huge amount of glucose that enters the bloodstream leads to insulin surges. And elevated insulin levels make you feel hungry more often. When you use a large number of confectionery products, a person falls into a vicious circle, from which it is very difficult to get out.

Ice cream

By itself, ice cream is not so dangerous in its composition, it contains milk protein and milk fat. But ice cream, like any dessert, causes overeating. 100 grams of ice cream contain as many calories as 200 grams of chicken breast. But after such a dish, satiety occurs for 2-3 hours and after the ice cream you want to eat after 20 minutes.


If you can not imagine life without sweets at all, you can eat a few slices of dark chocolate a day. Otherwise, chocolate is a confectionery product, with all the consequent consequences.

Sauces and spices

There should be no high-calorie dietary supplements in a kefir diet. Various sauces, ketchup, mayonnaise - all of these cause overeating and add extra calories. The table shows the prices of only one tablespoon of these products, and that is already a lot.

Name squirrels Fats Carbohydrates calories
Mayonnaise 0, 5 13, 75 0, 5 130
Ketchup 0. 4 0 6 25
Cheese sauce 0 ten 1. 3 100

Dairy products

Sweet milk is forbidden. Yogurts with a lot of sugar and artificial additives, various curds with raisins, icing are not dairy products, but confectioneries.

processed cheese

Processed cheese is forbidden in the kefir diet

Processed cheese, especially with kefir dietary additives, can not be consumed. Hard cheese and natural cottage cheese are good for everyone, except that they can cause bowel problems and slow down peristalsis. So it is better to use them very carefully.

Meat products

Fatty meats such as pork and lamb, lard and bacon are also prohibited. Such products overload the pancreas quite strongly, in addition, they have too many calories per 100 grams of weight, it is difficult to calculate if there is a permissible portion.


Any sausage product is not a natural product, but a mixture of industrial meat and fats, seasoned with salt and spices for appetite and filled with moisture-retaining agents. Swelling, stomach pain, increased pressure and a huge amount of extra calories. You should refuse such things, even if you eat not only kefir.

Oils and fats

Butter in a kefir diet is prohibited. Vegetable oils are also best avoided. This is a lot of calories and load on the gallbladder. For the assimilation of fat-soluble vitamins from vegetables and fruits, the fat contained in natural kefir is sufficient.

Alcoholic beverage

avoid alcohol

Any alcohol is not categorically compatible with diet food. In addition to increasing appetite, the risk of alcohol is that such drinks greatly overload the liver. Instead of intensively removing the toxins from the body, which cleanses kefir, weight loss can be stopped, as the internal organs will be busy neutralizing alcohol and its breakdown products, such as aldehydes and acetic acid.

Fully or partially limited products

Carbonated drinks can increase acid reactions in the stomach and are best avoided. Products obtained during the fermentation process, such as bread or kvass, can also disrupt the proper course of the diet. Otherwise, it all depends on the type of weight loss option chosen. A strict diet for three days excludes everything, the classic diet allows a lot.

To be sure that you will lose weight, it is better to use only foods from the list of allowed. How many days - depends on the severity of the diet.

Kefir diet dishes

Based on kefir, you can prepare complete dishes that fit the rules of the diet, are healthy and at the same time can be consumed even for dinner.

Oatmeal cookies

oatmeal cookies on kefir diet

Such pastries will replace sweets, while satisfying hunger and saturate the body with useful fiber. To make cookies you will need:

  • Kefir 1% - 300 gr.
  • Hercules flakes - 300 gr.
  • Raisins - 100 gr.
  • Lubricating oil - 20 gr.
  • Honey - 30 gr.

Pour the kefir flakes over them and leave them for 30-40 minutes to soften. At this moment we steam the washed raisins with boiling water. When the flakes are soft, add the remaining ingredients and mix. Line a baking tray with parchment or grease with butter. We shape cookies, about 1. 5 cm thick, we put them in a pan and we put them in the oven for half an hour.

Kefir food pancakes

food pancakes in kefir

The fries are made according to the same principle as usual, but the wheat flour must be replaced with chopped oatmeal. Such pancakes are delicious and comply with the rules of the kefir diet. The ratio of products is as follows:

  • Oatmeal - 100 gr.
  • Kefir - 150 gr.
  • Chicken egg - 2 pcs.
  • Honey - 1 tbsp.
  • Baking powder for dough - 0, 5 tsp

All the ingredients should be mixed and be sure to leave them for about 30 minutes, so that the flakes soften and the baking powder starts to work. Bake the pancakes in a pan without using oil.

Recipe for diet pancakes in kefir

food pancakes in kefir

To prepare such pancakes that you can eat just like that or you can add a little filling to them, you will need the following ingredients:

  • Kefir 1% - 0. 5 liters.
  • Oatmeal - 1 cup.
  • Honey - 3 tablespoons.
  • Chicken egg - 2 pcs.
  • Soda - 0, 5 tsp
  • The salt is on the tip of a knife.

First you have to mix the kefir with the soda and mix it so that it starts to simmer. Then add all the liquid ingredients, mix and then add the flour in small portions, mixing well. If the dough is very runny, the amount of flour should be increased. Leave for 20 minutes and you are ready to cook. Pancakes are best fried in a non-stick pan.

To make the dough softer, all the ingredients should be at room temperature. Kefir and eggs must be removed from the refrigerator in advance.

Who is contraindicated kefir diet

The kefir diet has very few contraindications. The following should be avoided:

  • Pregnant and breastfeeding women. Calorie deficiency is unacceptable and the lack of certain micronutrients can seriously undermine health.
  • People allergic to cow's milk protein or lactose intolerant. From such a diet, the body can suffer.
  • Those who suffer from gastritis or peptic ulcer. Especially if the disease is accompanied by high acidity.
  • People with kidney disease. A diet rich in protein overloads this organ.


The kefir diet, due to its variability, is highly valued by many people. It's easy to choose a diet that will either help you cleanse your body quickly, get you in shape slowly, or pull yourself together a little - it all depends on your goals.

Many people choose the kefir diet because of the beneficial properties of the product and the affordable price of the permitted foods.

The main thing is not to forget that the right way out of the diet is half the battle. It depends on him whether he will be able to maintain the weight or the pounds will return quickly.