Dairy diet for weight loss. Sour-milk diet for weight loss: features, menu, contraindications. Benefits of dairy products for weight loss
Dairy products must be in the diet of any person who cares about their health. Therefore, it is not surprising that there is a sour-milk diet for weight loss, which in a short time will help get rid of a few extra pounds. In addition, it includes fermented foods like kefir, cottage cheese, yogurt, curdled milk and many others, which have a low calorie content and are well absorbed by the body. The rich chemical composition of fermented milk products also saturates the body well and provides a long feeling of satiety, and therefore there is no need to experience discomfort from hunger. This article will talk about what a fermented milk diet is, as well as what foods are allowed to be consumed during the weight loss period.
essence
The sour-milk diet is quite unique, because it is based on highly demanded products that have a low calorie content, but at the same time are endowed with a lot of useful properties. In addition to the fact that they do not bring almost any fat to the body when consumed, they simultaneously also affect the improvement of the gastrointestinal tract, which generally improves the appearance and health of a person.
In order to understand the list of fermented milk products for a diet, you must first find out what this product is. Under this name, it is conditionally possible to combine everything that is produced by the fermentation of milk. As a result, it turns out that it is fermented with the help of lactic acid bacteria and yeast, which give the product many useful properties.
Depending on the nature of fermentation, two types of fermented milk products are distinguished:
- The first includes what is the result of lactic acid fermentation - it is curdled milk, natural yogurt, cottage cheese, cheese, sour cream. Such products have a rather thick texture and a slightly sour taste.
- The second group is created by lactic acid and alcoholic fermentation, that is, a small amount of alcohol can be found in the product - this is fermented baked milk, kefir, koumiss. The taste of such a product is very specific and slightly spicy, since it contains carbon dioxide and alcohol.
The list of fermented milk products for the diet includes both groups of products, which, in combination with other healthy foods, effectively cleanse the body of toxins and toxins, and also help to reduce weight. However, this does not mean at all that you can eat absolutely everything - you will have to choose only foods with a low percentage of fat content. Fatty sour milk has a high calorie content, and therefore is not suitable for weight loss. Completely fat-free is also not recommended, because the lack of lipids in it prevents the body from digesting proteins normally.
Useful properties of fermented milk products
If it was decided to go on a diet of fermented milk products, then you need to know what other benefits they can bring to the body. As you know, kefir, fermented baked milk, etc. have a rich composition, filled not only with vitamins and minerals, but also with nutrients, as well as beneficial bacteria and yeast. Their regular use leads to the fact that:
- Digestive processes are more intense, which prevents constipation.
- The metabolism is normalized, and useful substances from other products begin to be more easily absorbed.
- The intestinal microflora becomes healthier, which prevents the development of dysbacteriosis.
- Slags and toxins are removed from the body, as well as excess fluid, which helps to lose weight and eliminate swelling more quickly.
- The body becomes more efficient, the tone of the body increases and the condition of the skin improves.
- In general, the work of the gastrointestinal tract improves.
Time spending
Although, if necessary, a diet based on fermented milk products and vegetables or fruits can be followed at any time of the year, doctors still advise sticking to it during the hot season. It is recommended to use sour milk chilled in the heat in order to immediately saturate the body and quench your thirst. Lactic acid ensures the normal functioning of internal organs and resists pathogenic bacteria. It has been proven that regular consumption of even a small amount of such products during the year leads to the fact that the possibility of contracting infectious diseases will decrease by almost half.
Diet Rules
The dairy diet is simple and effective. Moreover, sitting on it is very affordable even for people with low incomes, since fermented milk products of the most diverse types can be bought at any store, and at a low price. However, in order to achieve a good result, you still need to follow a few important rules:
- You need to choose fermented milk products with a minimum fat content - 1-2 percent. Also, be sure to read the ingredients before buying. In no case should you buy a product if the composition contains sugar or other chemical additives such as dyes, thickeners, flavors or others.
- This diet is very strict, and therefore it is required to strictly adhere to the menu and meal schedule proposed below.
- In no case should you forget about water. Although kefir, curdled milk and fermented baked milk seem liquid, in fact they are not able to fully provide the body with the amount of clean drinking water it needs. So every day you should drink two liters of liquid without gas.
- It should be remembered that the diet is low in calories, and therefore, after a couple of days, losing weight may begin to feel a lack of strength and energy. Therefore, it is important to additionally introduce a vitamin complex into the diet, which will replenish the necessary substances.
- In addition to dairy products, vegetables and fruits must be included in the diet. It is best to give preference to citrus fruits, as well as completely exclude any sweet fruits.
Contraindications
Despite all this diet has a number of contraindications. First of all, doctors do not advise sticking to it for more than ten days, after which you need to take a break, because if you get too carried away, you can seriously harm the body. There is also a group of people for whom a sour-milk diet is contraindicated for medical reasons. So, it cannot be observed in cases where there is a high acidity of the stomach, diseases affecting the kidneys and urinary system. Problems with the thyroid gland, low blood pressure and with the skeletal system also make foods forbidden to eat.
Diet duration
Here will be offered a sour-milk diet for weight loss for 7 days. However, the variability of the menu and the duration of such nutrition should be selected individually by a specialist, since it is very important to take into account the lifestyle, current state of health and the body's need for the amount of nutrients for normal life. However, a week is recognized as the optimal period for which you can lose from two to five kilograms, depending on the severity of nutrition, without particularly harmful consequences for the body due to a limited diet.
If you need to re-weight loss, this diet can be used after a month break. However, if the duration of the first weight loss took 2-3 weeks, then the break should also be increased by 2-3 times.
Menu planning
The menu of a fermented milk diet may vary slightly, since there are two options for it - as a mono-diet and with the addition of other healthy foods such as vegetables, eggs, lean fish and meat, as well as fruits to the diet. If you stick to a mono-diet, then the result will be more significant. However, if you go the second way, then you can stick to such a diet for a longer time, since the stress for the body will be much less.
Sample weekly menu
Here is an exemplary diet menu based on fermented milk products, fruits and vegetables, as well as with the addition of animal proteins to the diet. This diet option is the most optimal, because it allows you to gradually lose weight without discomfort for the body:
- The first day of such a diet must be unloading. Depending on the desire, you can drink 1 liter of kefir throughout the day or eat 500 grams of cottage cheese and drink 0.5 liters of kefir. The amount of water per day - 2 liters.
- On the second day of eating for breakfast, you need to drink a glass of kefir and eat one hard-boiled egg. 100 grams of cottage cheese with the addition of berries are served for lunch. For lunch, it is best to eat 230 grams of vegetable soup without potatoes, and as a second course - 100 grams of steamed chicken fillet. A glass of fermented baked milk is served as a drink for lunch. For an afternoon snack, you need to eat one grapefruit, and for dinner - 150 ml of natural yogurt and 80 grams of unsalted cheese.
- The third day will begin with breakfast, consisting of a cup of unsweetened tea and 50 grams of hard cheese. For a second breakfast, you should drink a glass of yogurt. As a hot dish for lunch, 200 ml of fish soup is served, and to it - 150 grams of boiled white fish, one cucumber and a glass of kefir. An afternoon snack will delight with a mixture of 100 grams of cottage cheese and berries. You will have to have dinner with one apple and a glass of kefir.
- Breakfast on the fourth day should consist of half processed cheese and a fried egg without fat. A glass of fermented baked milk is served for lunch, and 200 ml of celery puree soup is served for lunch. As a second dish, you need to boil 150 grams of veal, and also drink a glass of kefir. For an afternoon snack of your choice, you can eat an orange or an apple. The last meal should consist of a glass of curdled milk and 80 grams of cheese without salt.
- On the fifth day, a glass of kefir and 100 grams of cottage cheese casserole are served for breakfast. For lunch, you need to make a cocktail consisting of berries and natural yogurt. Lunch will delight us with 150 grams of boiled chicken and 200 ml of low-fat meat broth with greens. You also need to eat two cucumbers and drink a glass of fermented baked milk. A glass of curdled milk with half of processed cheese will be a wonderful afternoon snack. For dinner, you will have to eat 100 grams of Adyghe cheese (necessarily unsalted) and drink 200 ml of fermented baked milk.
- On the sixth day of this diet, breakfast should be 100 grams of hard cheese and a glass of green tea. For an afternoon snack, 200 ml of yogurt is served. Lunch will consist of 250 ml of vegetable broth, 100 grams of cooked veal liver, two tomatoes and a glass of natural yogurt. For an afternoon snack, you need to eat 200 grams of cottage cheese mixed with wild berries. It is best to have dinner with a steam omelette from one egg, a glass of fermented baked milk and 100 grams of cheese.
- The last day of this diet is also unloading. However, during it, the second menu option should be used. So if on the first day you used only kefir, now the unloading should be on a mixture of kefir and cottage cheese and, accordingly, vice versa.
Dairy diet before screening
During pregnancy, during the first or second trimester, the doctor prescribes a screening procedure that allows you to determine at an early stage whether there are problems with the development of the fetus. However, you need to be prepared for it. In fact, there is no special classical diet for this, however, in order to get the most informative and reliable results, you still have to follow some rules regarding nutrition. So, sour-milk products are among the prohibited ones, so it is completely forbidden to go on a sour-milk diet before the procedure. Sour milk, although it will not directly harm the child, can adversely affect the test results, so it would be better not to tempt fate.
Natural milk and dairy products contain few calories, a lot of protein, calcium, vitamins and microelements. Valuable components are quickly and completely absorbed in the body. A diet based on dairy products is well tolerated, maintains the number of beneficial bacteria, and stimulates fat burning.
Benefits of dairy products for weight loss
Milk products satisfy hunger well, have a positive effect on the nervous system and normalize the functioning of the thyroid gland. They contain casein protein, which ensures the preservation of muscle mass during intensive weight loss. Useful properties of dairy products:
- stimulate the immune system;
- normalize pressure;
- increase the content of hemoglobin in the blood;
- regulate the production of the hormone insulin;
- accelerate metabolic processes;
- help to restore the intestinal microflora;
- the main sources of calcium, magnesium, animal protein.
Is milk possible on a diet
The benefits of fermented milk products are beyond doubt, but the debate about the benefits of milk does not subside among nutritionists. Experts conduct numerous studies on its effect on the body. The results are inconsistent. Whether to drink milk for weight loss, everyone decides for himself, depending on the tolerance of the product. Some completely exclude it from the diet in adulthood.
Harm and negative consequences
Milk is not always well suited for adult nutrition. The product is completely absorbed by the body until a certain age, then it contributes to the processes of fermentation in the intestines. The dangers of milk are as follows:
- Contains a lot of lactose, inhibiting weight loss.
- During processing, it loses many useful substances.
- Causes intestinal upset.
- Retains fluid when consumed overnight.
- Causes jumps in the amount of glucose in the body.
- Contains antibiotics, pesticides, estrogen, toxins, pathogens.
Contraindications
- deficiency of the enzyme lactase, which provides the breakdown of milk protein;
- urolithiasis;
- acute inflammatory pathologies of the urinary system;
- calcification;
- obesity 2-3 degrees;
- digestive disorders of various etiologies;
- bone diseases;
- acute renal failure;
- allergy.
How to lose weight on milk
According to studies, fresh milk contains a lot of estrogens, which interfere with weight loss. Farm or domestic milk can be a source of pesticides, toxins due to poor feed quality or improper animal care.
The store product is safe, but devoid of beneficial microorganisms, most of the vitamins. During weight loss, it is not recommended to drink skim milk, because. it provokes a strong feeling of hunger. A product with 1.5-2% fat content should be consumed. It is permissible to add a little cinnamon, nutmeg and 1 tsp for taste. honey. The best time to use is day and early evening. Milk porridge is allowed in the morning.
In the presence of intolerance to animal milk, it is recommended to drink soy milk. It is low-calorie, contains a lot of vegetable protein, zinc. It is well tolerated by allergy sufferers and people with chronic pathologies. Soy is rich in vitamins B, E and PP, folic acid.
Fasting day
Properly spent unloading day will help to lose weight by 1-2 kg in a short time. Nutritionists recommend using cow's or soy milk. The amount of milk is calculated individually by weight: for each kilogram, 100 ml of the product. Recommendations:
- All milk must be divided into 6 doses.
- The drink should be at room temperature or slightly warmed up.
- In the morning portion, you need to add 1 tbsp. bran to maintain bowel function.
Milk diet for weight loss for 7 days
The weekly diet option involves the use of milk, yogurt, kefir, yogurt and some low-calorie foods. Fruits (except bananas, grapes), vegetables, lean meat, chicken eggs (no more than 1 per day) are acceptable. The average daily calorie content is no more than 1100-1200 kcal. Seven-day weight loss on milk helps to lose weight by 5-7 kg. Sample diet for the day:
- Breakfast: natural yogurt, 1 small apple, black coffee without sugar.
- Snack: a glass of milk, 30 g dried apricots.
- Lunch: vegetable broth, stewed chicken fillet with 10% fat sour cream, a glass of milk.
- Snack: vegetable stew, a glass of milk.
- Dinner: a glass of warm milk, 1 tsp. honey, 100 g fat-free cottage cheese.
Milk and vegetable
The menu of the dairy and vegetable diet involves the use of low-calorie vegetables (zucchini, tomatoes, cabbage, cucumbers, etc.). It is not recommended to eat potatoes, carrots and beets, because. they contain a lot of sugar. The duration of the diet is from 5 to 14 days, depending on the initial weight. Daily calorie content - 1300-1400 kcal. Approximate menu for the day:
- Breakfast: a glass of milk, fresh vegetable salad.
- Snack: fermented baked milk, vegetable chips.
- Lunch: vegetable stew, a glass of milk.
- Snack: tomatoes, 20 g low-fat cheese.
- Dinner: a glass of milk, fresh vegetable salad.
Dairy products for weight loss
Many fermented milk products are the basis of the diet. Cottage cheese, kefir, whey, fermented baked milk, natural yogurt are useful for weight loss. They contain a small amount of calories (no more than 150 per 100 g), rich in animal proteins. The recommended fat content of sour milk in a diet is no more than 5%. Fat-free products should not be chosen - they saturate worse, provoke a feeling of hunger.
Kefir diets
Specialists have developed many types of kefir diets. They differ in duration (from 1 to 14-15 days), food set. Among the popular:
- kefir-apple;
- on buckwheat and kefir;
- cucumber-kefir;
- egg-kefir.
The advantages of kefir diets include a quick effect, body cleansing and short duration. Among the shortcomings, the fragility of the result, psychological discomfort due to severe dietary restrictions are noted.
To reduce weight, you should choose natural cottage cheese without additives, 2-5% fat. The product can be consumed with berries, dried fruits, fruits. It is allowed to supplement the diet with chicken eggs (1-2 pieces per day), low-fat broths, and vegetables. Cottage cheese can be consumed both raw and cook low-calorie casseroles, cheesecakes. Daily calorie content should not exceed 1200-1300 kcal. Popular diets include:
- curd-kefir;
- cottage cheese and fruit;
- mono-diet on cottage cheese (for 1, 3, 7 days).
Diet milkshake recipes
Fat-burning milkshakes help to get rid of extra pounds, satisfy hunger and cravings for desserts. It is important to properly prepare and take them, follow the recommendations of nutritionists. Diet cocktails speed up metabolism, contain vitamins, microelements. You can prepare drinks with a blender or manually by grinding the ingredients. In order to reduce calories, it is recommended to use 1% milk.
With cinnamon and honey
A diet cocktail with cinnamon and honey strengthens the immune system, cleanses the intestines, and stimulates the elimination of toxins. It is recommended to drink the drink warm, in the evening before or after dinner. The cocktail can be added to taste with grated ginger, nutmeg.
Ingredients:
- milk - 250 ml;
- honey - 1 tbsp;
- cinnamon - 1 tsp
Cooking method:
- Warm up the milk.
- Add honey, beat thoroughly by hand or with a blender.
- Add ground cinnamon.
With turmeric and pepper
"Golden milk" or a cocktail with turmeric and pepper effectively satisfies hunger. As a result, the average daily calorie intake is reduced. The drink saturates with energy, helps to cope with intense training, mental stress. Drink a cocktail should be in between meals. You can diversify the cocktail with grated walnuts, ginger root or 1 tsp. honey.
Ingredients:
- milk - 300 ml;
- turmeric - 2 tsp;
- hot pepper - half a teaspoon.
Cooking method:
- Bring the milk to a boil.
- Add pepper, turmeric.
- Stir until a uniform color.
with grapefruit
A cocktail with grapefruit strengthens the immune system, speeds up metabolism, gives strength for vigorous physical or mental activity. The drink should be taken with breakfast.
Ingredients:
- milk - 300 ml;
- grapefruit pulp - 100 g.
Cooking method:
- Peel the grapefruit from the films and skins.
- Cool the milk to 18-20°C.
- Combine grapefruit, milk. Add some fresh mint or cinnamon.
- Whisk the drink with a blender. Drink quickly before the acidic citrus juice exfoliates.
Video
Sour-milk diet cleanses and heals the body. At the same time, it helps to get rid of 3-4 kg in ten days.
Everyone knows about. Due to the presence of lactic acid in them, they disinfect the gastrointestinal tract, remove harmful bacteria from it. Recall: after illnesses, especially those accompanied by the use of antibiotics that cause dysbacteriosis, doctors recommend drinking fermented milk drinks - bifidokefir, acidobifilin, narine, etc. They restore healthy intestinal microflora, inhabit it with beneficial microorganisms.
In addition, dairy products prevent. They stimulate the digestion of food, especially fats, and help to quickly eliminate residues, preventing them from accumulating in the gastrointestinal tract and poisoning the blood. Thanks to the action that fermented milk products have, the intestines are constantly in a clean state.
All of these factors help in weight loss.
What to eat
During this diet, the main foods are:
Kefir;
- ryazhenka;
- yogurt (100% natural, no additives);
- curdled milk;
- acidophilus;
- tan;
- ayran;
- matsoni;
- sour cream;
- cottage cheese;
- cheese.
How to choose them
When buying fermented milk products, be sure to read the ingredients on the package. During the diet, you can eat only 100% natural food, without additives and preservatives. Especially it concerns . It is very rare for us to find natural yogurt without nutritional supplements. Most often, yogurts are sold in Russian stores, which include sugar, starch, preservatives, dyes, thickeners, etc. In this case, they are not suitable, so do not take them.
alkaline food
But if you eat only fermented milk products, you can harm your body, as they remove calcium, sodium, potassium and iron from it. The result is an imbalance. And as we know, our body needs a balance of blood pH, that is, the correct ratio of acids and alkalis.
If you do not follow this rule, then acidification of the blood occurs, which may cause pain in the back, joints, as well as sand and kidney stones. Of course, this is not desirable. Therefore, during this diet, you need to combine sour-milk products with food that gives an alkaline reaction. These are vegetables, fruits and nuts. The latter give a neutral reaction, but they can also be consumed.
It should be eaten mostly raw, as during cooking they partially lose their alkaline reaction. Although some boiled vegetables can be consumed (for example, potatoes, beets), but not much. Still, the vast majority of vegetables and fruits in your diet should be raw.
Approximate diet for the day
So, during daily meals, you need to alternate fermented milk products with vegetables, fruits and nuts. You need to take food every 2.5 hours, 5-6 times a day.
Here are 2 examples of a daily diet.
Option 1
8.00 - 2 glasses of fermented baked milk.
10.30 - 3 boiled potatoes.
13.00 - 150 g of cottage cheese.
15.30 - a saucer of salad of raw vegetables seasoned with a small amount of vegetable oil.
18.00 - 150 g of cheese.
20.00 - 2 apples.
Option 2
8.00 - 2 glasses of curdled milk.
10.30 - 2 pears.
13.00 - 150 g low-fat sour cream.
15.30 - 100 g of nuts (walnuts, hazelnuts, cashews, etc.).
18.00 - 2 glasses of acidophilus.
20.00 - a saucer of boiled beetroot salad.
As you can see, the amount of food is more than enough, you will not stay hungry. Portions can even be reduced if desired.
You can drink tea without sugar, plain and mineral water, herbal teas. The amount of liquid is unlimited.
How long to apply the diet
The course of fermented milk is 10 days. During this time, you can get rid of 3-4 kg.
It can be done once every three months.
Contraindications:
Increased acidity of the gastrointestinal tract.
- Diseases of the skeletal system (pain in the back, lower back, joints, etc.).
- Diseases of the kidneys and urinary system.
- Diseases of the thyroid gland.
- Low pressure.
The classic sour-milk diet is one of the fairly low-calorie and strict diets. But the results are worth all the effort: in a week it’s really possible to get rid of 5-7 annoying kg. In addition, this diet has such a positive effect:
- removes accumulated debris (slags, toxins) from the body;
- stabilizes metabolic processes;
- strengthens teeth and bones;
- helps to cleanse the skin.
A diet dominated by sour-milk products reduces the intake of simple carbohydrates to a minimum. The body needs "fuel" and begins to break down fat cells in order to get the missing energy from them. Thus, weight loss does not occur due to a decrease in the volume of fluid, but due to a reduction in adipose tissue.
Diet Features
The sour-milk diet is quite strict, therefore, it requires compliance with several rules so as not to harm health:
- In the presence of physical or strong mental stress, fermented milk products must be supplemented with protein foods in order to prevent exhaustion.
- If the diet lasts more than 3 days, a diet rich in fiber is necessary. It can be non-starchy vegetables or sour fruits and berries.
- If the menu contains enough lean protein foods and fiber, you can stay on a diet for up to 4 weeks.
- Diet is contraindicated in chronic diseases of the digestive system.
- It is important to smoothly start and end the diet.
- It is advisable to reduce salt intake.
- You need to drink a lot (about 3 liters). Sweet drinks, fruit juices should be excluded from the diet.
Menu Options
A diet based on fermented milk products involves the consumption of cottage cheese, kefir, fermented baked milk, curdled milk, yogurt and sour cream. It is not recommended to drink fresh milk, because it gives a feeling of fullness, but with it simple carbohydrates enter the body, which are transformed into adipose tissue. It is advisable to choose dairy products with a low fat content.
Protein foods and vegetables should be boiled, baked or steamed with a minimum of oil. Of course, meat and fish should not be fatty. A sour-milk diet takes into account the principles of fractional nutrition. This means that you need to eat 6 times a day in small portions.
With a strict version of the sour-milk diet, it is allowed to use yogurt or kefir and vegetables. You can sit on this diet for no more than 5 days, physical activity should be minimized as much as possible. The norm of daily food intake is 1.5 liters of kefir and about a kg of vegetables, with the exception of legumes and potatoes.
Menu for the week
For a sour-milk diet for a week, the following menu is suitable:
- breakfast: 0.5 tbsp. kefir, 2 black bread toasts;
- lunch: 250 g of boiled meat or 200 g of fish, as well as 0.5 tbsp. fermented baked milk, fresh tomato;
- afternoon snack: 2 black bread toasts, fresh cucumber and 20 g low-fat sour cream;
- dinner: lettuce, 100 g fat-free cottage cheese, tea.
Another menu option for a diet for 7 days.
Monday - fasting day: 1 liter of low-fat kefir, coffee and tea without sugar or 0.5 kg of low-fat cottage cheese, 0.5 ml of low-fat kefir.
- breakfast: 1 boiled egg, 200 ml of kefir;
- lunch: 200 ml of vegetable soup, 100 g of chicken, black bread, unsweetened juice or compote;
- afternoon snack: 1 orange;
- dinner: 100 g of cottage cheese with a fat content of 5 - 9%, 20 g of low-fat sour cream.
- breakfast: coffee or tea without sugar, 50 g of hard cheese 40%;
- lunch: 250 ml fish soup, 150 g lean fish, black bread, 1 tomato or 1 cucumber;
- afternoon snack: 200 ml of yogurt;
- dinner: 200 ml of low-fat yogurt, an apple.
- breakfast: scrambled eggs from one egg, 25 g of processed cheese;
- lunch: 250 ml of broth soup, 150 g of boiled beef, black bread, 250 ml of juice or compote;
- afternoon snack: one apple or orange;
- dinner: 100 g of low-fat cottage cheese, 200 ml of yogurt or kefir.
- breakfast: 100 g cottage cheese casserole without sugar; 200 ml low-fat kefir;
- lunch: 250 ml of broth with herbs, 150 g of low-fat meat or fish, black bread, cucumber or tomato;
- afternoon snack: 200 ml of low-fat kefir;
- dinner: 100 g of cottage cheese with a fat content of 5 - 9%, a glass of low-fat kefir or yogurt.
- breakfast: coffee or tea without sugar, 100 g of hard cheese 40%;
- lunch: 250 ml of soup, 100 g of beef liver, black bread, cucumber or tomato, radishes can be;
- afternoon snack: 200 ml low-fat kefir or yogurt;
- dinner: 1 boiled egg, 50 g of hard cheese, 200 ml of low-fat kefir.
On Sunday, the menu is similar to the first day of the diet. If you chose kefir on the first day, then the seventh should be curd-kefir. And if you spent the first day curd-kefir, then the seventh should be the other way around - kefir.
Menu for 3 weeks
A diet designed for 3 weeks involves a complete rejection of sugar. Below is a sample menu for the week.
Breakfast (for all days of the diet): a slice of low-calorie cheese, cereal, tea.
Monday:
- lunch: whey and apples;
- dinner: cucumbers (2 pcs.), egg, cottage cheese (125 g).
- lunch: chicken fillet (200 g boiled), fresh cucumbers;
- dinner: low-fat and unsweetened yogurt, 125 g of cottage cheese.
- lunch: low-calorie cheese (100 g), apple;
- dinner: eggs (2 pcs.), Green vegetables (200 g).
- lunch: fresh cucumbers, fish baked with vegetables;
- dinner: boiled vegetable salad (potatoes are excluded), egg, veal (50 g).
- lunch: low-fat cottage cheese (125 g), orange;
- dinner: egg, radish, 100 g lean ham.
- lunch: whey, apples (2 pcs.);
- dinner: cottage cheese (125 g), 200 ml of yogurt.
Sunday:
- lunch: fresh cucumber, 100 g chicken fillet;
- dinner: radishes and 100 g of low-calorie cheese.
Fermented milk products are an elixir of longevity, allowing you to preserve youth, beauty and health for many years. Modern scientists have experimentally confirmed this fact, so you can safely add dairy products to your diet, especially if you want to lose weight.
The normal intestinal microflora includes bifi- and lactobacilli of the non-pathogenic type E.coli. There is a total of 300 to 1000 species of bacteria with a total weight of 1 kg. The billions of beneficial bacteria that live inside us make a significant part of vitamins, destroy toxins and prevent the growth of pathogens that cause intestinal disorders.
Unfortunately, the modern lifestyle does not contribute to maintaining the required amount of beneficial bacteria in the intestines. Improper nutrition entails the development of dysbacteriosis: the number of beneficial bacteria in the intestine decreases, and the number of pathogenic microbes increases, which leads to the development of intestinal infection, weakened immunity and metabolic disorders. The result is extra pounds, even if you are on a low-calorie diet. American scientists have long discovered a connection between the state of the intestinal microflora and the appearance of excess weight.
Researchers have shown that obese people have malabsorption of nutrients as a result of dysbacteriosis. Only after the restoration of the intestinal microflora, the body begins to more actively "respond" to various procedures aimed at eliminating excess weight. Prevention and correction of the development of dysbacteriosis is carried out in two ways. First - from time to time you need to drink foods containing probiotic bacteria - lactobacilli and bifidobacteria, and prebiotics. Another way is to regularly consume fermented milk products.
Naturally, they fill the intestines with beneficial bacteria. But in order for microorganisms to begin to act, there must be a lot of them and they must be active. Therefore, to combat the ideal option - yogurt and kefir, which have not been sterilized. It is also necessary that the bacteria get "as intended". But most bifidobacteria and lactobacilli are susceptible to the effects of gastric juice and bile. To protect them, you must create a fertile ground for their reproduction, that is, provide them with food. The best food for them is prebiotics: food particles that are poorly digested and can pass through the stomach into the intestines unchanged. Prebiotics are found in cereals, vegetables, fruits, cabbage, onions, garlic, beans, peas, and other fiber-rich vegetables.
Ode to kefir
Everything can be divided into two groups: those obtained through the activity of lactic acid bacteria (kefir, fermented baked milk), and those that appeared as a result of the activity of lactic streptococci and bacilli, acetic acid bacteria and yeast (kefir). What should be included in the diet if you want to get rid of the layer of fat? To reduce weight, it is desirable to abandon sour milk - in composition it resembles fat from baked milk. Include kefir, cottage cheese, hard cheese in your diet. These products are well absorbed by the body, as they partially break down proteins. improves intestinal microflora and metabolism. One-day helps with constipation, three-day - on the contrary, fastens the intestines. Due to its diuretic action, it enhances the excretion of fluid from the body, therefore it is very useful for overweight people prone to edema, high blood pressure, and for those suffering from kidney diseases. It is necessary to limit the use of kefir only to those who have an increased secretion of gastric juice.
If you want to lose weight, then do not drink fruit yogurt, because it contains sugar. Yogurt contains a whole mixture of microorganisms, including the Bulgarian bacterium and streptococci, which increase immunity, eliminate the negative effects of pesticides and even mercury.