Light kefir diet for weight loss: menus and results of those who have lost weight

rules for losing weight on a kefir diet

Today we will provide an informative overview of the weight loss program for women and men - kefir diet. Whether you use it or not depends on doctors, professionals. We only suggest that you familiarize yourself with this next type of dietary restrictions. And finally, read the opinion of experts.

Perhaps the kefir diet is the most common mono-nutrition program. Its popularity is due to the general availability and low-calorie content of kefir. Fermented milk product contains substances that gently cleanse the intestinal tract, removing excess water from the body. Weight loss is also achieved by speeding up the metabolism.

Despite the seemingly significant positive aspects, there are still negative aspects and it is worth knowing about them.

Why kefir is good for weight loss

Kefir deserves attention, if only because it contains many beneficial bacteria and fungi. This unique set of valuable nutrients helps our digestive tract to function properly and helps us feel full for a long time. The dietary properties of the product deserve special attention. Regular consumption of fermented milk drink also helps to get rid of extra pounds. And all this because, as already mentioned, it normalizes the work of the gastrointestinal tract. And thanks to this, food is digested faster (respectively, the result is active weight loss).

But here are some tricks about not only the quality of the drink, but also its compatibility with other products.

Basic principles of the kefir diet

Let's look at the basic principles that the program dictates:

  • The main ingredient is kefir. Its fat content is 1%.
  • Fractional feeding involves the use of 6 cups of kefir during the day.
  • Follow the drinking norm: drink as much clean water as your body wants. Rarely does this figure exceed a few "prescribed" liters. Heat, considerable physical activity - and that's all, maybe.

What to expect from your diet

Most diets are for short-term use. Proper nutrition, on which you can live for years and decades, must be balanced. But most diets are "distorted" in the direction of some nutrients (BZHU) and therefore have a fairly strict time frame. Although you can lose a few extra pounds in a short time, the weight will return quickly even after severe restrictions. Nutritionists do not recommend sticking to this express method for a long time.

Day of fasting

Kefir fasting days are a relatively safe health event aimed at cleansing the body. Do not confuse "unloading" with fasting. By completely refusing food, a person slows down the metabolism, energy is expended very sparingly and the body tries to maintain weight with all possible force. Losing extra pounds in such a situation will be difficult. The day of fasting, on the contrary, speeds up the metabolism thanks to regularly supplied food.

"Unloading" is often used during a diet to move the arrow on the scales when weight loss has stopped.

Advantages and disadvantages

Kefir weight loss program has its pros and cons. Its main positive aspects include:

  • normalization of the digestive tract;
  • improving well-being.

And here are the undeniable disadvantages:

  • insufficient intake of nutrients in the body;
  • The body receives few calories, so for the period of the diet you will have to refrain from physical training.

The creators of the diet guarantee a loss of 3-7 kilograms in a very short period of time. Maybe that's true. But, pay attention, the salt that retains fluid in the body is completely excluded here. And this means that during the diet the body simply loses a large amount of water. After all, burning so much subcutaneous fat in a few days is simply out of the question. But when all the pounds lost are water, then the weight will return very soon.


First of all - individual intolerance. Also, the doctor will advise to refrain from kefir diet for people suffering from gastrointestinal diseases: ulcers, gastritis, colitis and others.

How to make diet kefir

Getting this drink at home is fast. Its main difference from the store is the expiration date: at home it is shorter (only one day). This is due to the naturalness of the product.

You will need a liter of 1% cow's milk. The same store kefir can serve as yeast.

Cooking process:

  • heat the milk to 40 degrees Celsius;
  • add a tablespoon of kefir;
  • immediately after adding the starter, pour the mixture into a jar and leave in a warm place for a day;
  • after 24 hours homemade kefir is ready.

What products can replace kefir in the diet if you can't use it

Kefir contains milk fungus, which increases the acidity in the stomach. Therefore, the diet is contraindicated for people suffering from high levels of it. But there is a solution to the problem: the replacement of fermented milk drink with a special leaven. This is a ready-made mixture containing several types of bacteria. It can be purchased at a pharmacy or specialty stores. At first glance, the mixture does not look alive at all. But the bacteria are simply dried in a special way to increase the shelf life. Once in a favorable environment, they come to life. And you get homemade delicious kefir, which can be prepared if you follow the instructions on the package.

Kefir diet options

Nutritionists around the world have developed many varieties of kefir diet, which we will now talk about. However, they differ from each other in terms of restrictions and restrictions. The more hardness, the shorter the duration.

A significant disadvantage of all diets is the psycho-emotional stress. Are you ready to mentally withstand such a test? The most important thing in diets is the mental attitude. Weight loss should be a conscious and correct goal. If you force your body to do what you don't really want to do, you can get stressed. And this already threatens with prolonged depression and health problems. Therefore, accept diets not as an obligation, but as a benefit for your own body.

Kefir diet for 3 days

Here is the most difficult (respectively - short-term) option. The diet consists of 1, 5 liters of skim yogurt and two liters of water.

Unloading a one-day kefir diet

the pros and cons of kefir diet for weight loss

A day of fasting does not always bring the desired results, but at least such a short program is easier to implement than a long diet restriction.

Here the menu is similar to the previous option.

Winter kefir diet for 3 days

The winter diet is more varied and nutritious than the summer. Kefir is used as a snack, for breakfast and at bedtime: one cup. And the permitted products are as follows:

  • chicken eggs;
  • cabbage;
  • potatoes;
  • casserole with carrots;
  • chicken fillet;
  • honey;
  • fruits;
  • fish.

From this list you can eat each product only once during the whole diet (three days). It's hard to call this option strict, do you agree? You can lose up to 1 kg per day. But will such a result be long-term? Alas, of course not. Ultimately, this leaves excess fluid, not subcutaneous fat. And it will immediately fill its "capacity" when the restrictions are removed.

Kefir diet for 5 days

The program is similar to the three-day version. The difference lies in the addition of one kilogram of fruits or vegetables a day, as well as in the ability to eat lean meat.

This diet acts as a detoxifier and is well tolerated. At the slightest sign of malaise (weakness, dizziness) the diet should be stopped immediately. The return to your usual diet should be gradual.

Diet for 7 days

This variety is the most popular. The diet consists of 0. 5 liters of nonfat kefir and 400 grams of the following products:

options for kefir diet for weight loss
  • potatoes;
  • chicken;
  • cottage cheese;
  • fruit.

One little "but": you can only eat one of these foods each day.

The sixth day of the diet should be "hungry", ie you can drink only water, which nutritionists unanimously say: no!

Kefir-apple diet

The name of the apple kefir program now clearly indicates that the main ingredients are kefir and apple. This combination should be consumed six times a day. The duration of such a diet does not exceed three days.

Longer version of the hard kefir diet for 8 days

As a result of such a program, a loss of about 5 kilograms is expected. Every day you should drink half a liter of kefir and eat the following norm products:

  • 1 day - 400 grams of potatoes;
  • Day 2 - 500 grams of dried fruit: for example, prunes are also good for weight loss;
  • Day 3 - 500 grams of cottage cheese;
  • Day 4 - 500 grams of sour cream;
  • Day 5 - 300 grams of chicken fillet;
  • Day 6 - all kinds of fruits;
  • Day 7 - 3 liters of kefir;
  • Day 8 - water.

Diet for 9 days (3 + 3 + 3)

The diet is quite long and heavy, so breakdowns are not excluded. The first three days you should drink one and a half liters of kefir, dividing them into equal portions. The second three days - one and a half kilograms of apples, the last three days - again one and a half liters of kefir.

Striped kefir diet

The diet is called "striped" because its program is divided into "light" and "dark" days.

What you can eat on dark days:

  • lean meat, fish;
  • fruits, vegetables.

The diet of the "bright" days is more modest - 1, 5 liters of low-fat kefir.

Fruit kefir diet

You can follow such a program for no more than five days. The daily dose consists of 1, 5 liters of kefir and one kilogram of fruit. All this is divided into equal parts.

Diet by a famous singer

The singer's weight loss system is to combine separate meals with kefir days on an empty stomach. Carbohydrates here should be eaten separately from protein and a few days a week to sit on a kefir.

Detailed menu for each day

If your doctor has recommended you and you decide to try the kefir method, then your diet will look similar to the one described below. In the first five days, in addition to the main ingredients, you should consume 1, 5 liters of kefir.


On the first day you have the right to eat four potatoes cooked in their uniform.


On the second day you can eat 150 grams of skinless chicken.


On the third day you can enjoy 200 grams of beef.


150 grams of fillets of boiled white fish.


On Friday, meat lovers will have difficulty because the diet consists of only one kilogram of apples or vegetables. In summer you can lean on watermelons.


We return only to water and low-fat kefir.


how to lose weight on a kefir diet

Sunday is the same as Saturday.

Useful recipes for weight loss

We tried to make you a selection of healthy recipes that will help you lose weight quickly and safely, albeit briefly:

  • The most common kefir-based dish is ground buckwheat. It is very easy to prepare. In the evening you should rinse and steam the cereals. For breakfast, cereals poured overnight are mixed with kefir. Sugar, butter and salt are not added to the soaked buckwheat porridge.
  • Flax with kefir. The dish has a mild laxative effect. This is due to the presence of fiber, which helps the intestines to empty. The method of preparation is simple: the seeds must be soaked in kefir. There are several options for using the dish: you can substitute a late dinner, snack or eat like that all day. In addition to flaxseed, you can use flour.
  • Beets are used to make smoothies. To do this, grate it and mix with a glass of kefir. Beat the resulting mixture in a blender. You can try cooking diet beets. In the same way you can prepare banana kefir smoothies.
  • Cucumber-kefir okroshka is a good option for a hungry day. To taste you can add celery, decorate the dish with fresh herbs: dill or parsley. Cucumbers also contain a useful substance - tartaric acid, which prevents the conversion of carbohydrates into fat. Therefore, those who seek to lose weight should include cucumbers in their diet.
  • Cinnamon and ginger. These spices are mixed with kefir and water. The main properties of such a drug are diuretic, laxative effect.
  • Golden "milk" with the addition of turmeric. It is clear that we are losing weight and we will have to replace cow's milk with kefir.
  • Dilute kefir with soda in the following proportions: per liter of drink - a teaspoon of soda and vegetable oil. This cocktail is good for bowel cleansing.
  • Hercules also cleanses the intestinal tract well. You can make smoothies with oatmeal, prunes and linseed oil. It is best to take the drink on an empty stomach in the morning. The muesli can be poured in the same way.
  • Chia seeds can be used for a diet shake. For a glass of kefir they will need 1-2 teaspoons.
  • Bran bran is also aimed at cleansing the intestines.

How to get out of the kefir diet

At the end of your diet, try to use a variety of low-calorie foods for your diet. Let proper nutrition (PP) become your way of life so that you don't have to "sit" on a solid diet.

Reviews and results of those who have lost weight

Most reviews on the internet say that with the help of this program it is quite possible to lose weight. People lose 3 to 12 pounds in relatively short periods of time. But all as one write that the weight returns. And all this due to the fact that it is not the fat that burns, but the excess fluid leaves (we have already talked about this). So, is it worth torturing your body? This is hardly of much use.

Expert opinion

Kefir diet - is not effective, does not give satiety, is not balanced. Frequent abuse of it forms restrictive eating disorders. But only periodically or regularly use kefir - most of us are quite possible.