From a German nutritionist - yogurt diet for weight loss: menu options, reviews and results

In the endless series of ways to lose weight, the yogurt diet takes its rightful place. Is there a safe way to lose weight and is it possible to lose 10 kg in a week at home by adding ginger and lemon? Read the answers below...

“Oh, Great Yogurt!” Helen the Beautiful begged. - Wolf! Why did you bring a whole box when you only need half a liter for the day?

“That’s half a liter for you,” Gray grumbled. - And I counted the calories...

Friends, read the article further, there will be a lot of interesting things in it!
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Hello friends! This product, which has long gained popularity all over the world, has many advantages. In addition to its excellent taste, the natural fermented milk drink helps our gastrointestinal tract no less than kefir.

Is it capable of “burning” our kilograms? It all depends on the method of application. But if you choose between dubious additives like “liquid chestnut”, it is better to give preference to a safe fermented milk product.

What is the essence of the yogurt diet?

The author of this nutrition system is the German nutritionist Zeik. According to the rules, a person should consume 500 g of natural yogurt per day. The diet is supplemented with vegetables, fresh and dried fruits, lean meat, and plenty of greens.

The diet can be followed for no longer than 2 weeks. After this, you need to take a break for 1 - 1.5 months and then repeat it.

Zeika's nutrition program allows you to lose weight and normalize digestion. With regular consumption of fermented milk products, metabolic processes are accelerated, and as a result, fat deposits are burned more actively.

There are 3 types of yogurt diet based on duration: 3, 7 and 10 days. The weekly option is the most popular.

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Contraindications

Despite the fact that yogurt is a beneficial product for our health, not everyone is allowed to drink it. It is not recommended to practice yogurt weight loss for people with:

• lactose deficiency;
• allergy to animal protein;
• phosphaturia (phosphate kidney stones);
• gastritis;
• enteritis.

Many people firmly believe that kefir and all fermented milk products help fight constipation. This fact is not entirely correct, because only daily fermented milk products have a laxative effect.

Advantages and disadvantages

Natural yogurt is a healthy fermented fermented milk product. It is obtained by oxidizing milk with beneficial lacto- and bifidobacteria. More than 50% of nutrients are absorbed from it. It contains a lot of protein, complex carbohydrates, and healthy fats. The mineral composition of yogurt is pleasantly impressive: calcium, phosphorus, fluorine, chromium, cobalt, etc. It is also rich in B vitamins, ascorbic acid, vitamin D.

The yogurt diet has the following benefits:

• Low calorie content and high nutritional value characteristics.
• Normalization of microflora by colonizing the intestines with lactobacilli and reducing the number of harmful microorganisms. This property of the product is used when taking antibiotics to prevent dysbacteriosis.
• Bifidobacteria reduce the likelihood of digestive disorders (constipation, diarrhea, flatulence), alleviate chronic dyspepsia (indigestion), and prevent oncological pathologies.
• The product neutralizes and removes toxins. Lactic acid bacteria inhibit the activity of putrefactive bacteria.
• Improves blood composition, lowers bad cholesterol levels, normalizes blood pressure.
• With regular use, the level of natural killer cells (a type of lymphocyte) and Y-interferon in the blood increases. Then the risk of developing viral or cancer diseases is reduced.
• Natural yogurt is rich in calcium, which is absorbed much easier than from other fermented milk products. With its regular consumption, bone tissue density increases, the risk of osteoporosis (increased bone fragility) and caries decreases.
• Beneficial bacteria normalize the intestinal microflora, prevent the development of fungal diseases or accelerate their recovery as part of complex therapy.
• With systematic use, nails are strengthened, hair loss is reduced, and the skin is cleansed by restoring intestinal microflora and cleansing the body of toxins.
• The 7- and 10-day version of the yogurt diet has a balanced diet.
• A varied menu, a properly organized diet, which reduces the risk of failure.

A yogurt diet improves vision and the functionality of the nervous system. With regular use, the risk of cardiovascular pathologies, stroke, and diabetes mellitus is reduced.

The disadvantages of the yogurt diet include:

• A metabolic failure that occurs when following this nutritional system for more than 2 weeks. This may cause the excess weight to return.
• High-quality natural yogurt in the store is expensive, so you will have to spend a lot of money over the entire duration of the diet.
• Those losing weight who prepare the product at home complain that they have to waste time on it.
• Most people complain of feeling hungry in the first days of their diet.

But the advantages of the yogurt diet are much greater than the disadvantages.

Rules

In order for the yogurt diet to bring only benefits, you need to follow these recommendations:

• Before switching to this style of eating, you should consult your doctor.
• The optimal daily portion of yogurt should not exceed 500 g in 4 to 6 servings.
• Use a product with a fat content of no more than 1.2%.
• The diet is supplemented with unsweetened fruits - about 400 g per day. It is forbidden to eat grapes, watermelon, bananas, melon, and pears.
• The daily volume of liquid is from 1.5 l. You are allowed to drink filtered water, unsweetened tea, fruit drinks, fresh juices, and compotes.
• In between meals, it is recommended to drink freshly squeezed juice from citrus fruits, pomegranates, and apples. To reduce the acid concentration, the juice is diluted with water in a ratio of 1:2.
• For lunch you can eat lean meat (no more than 100 g).
• Dinner should be planned 3 hours before going to bed.

You can supplement your yogurt diet with veal, beef, rabbit, turkey or chicken (without skin). Those losing weight can eat lean fish, seafood, low-fat cottage cheese, kefir, ayran, yogurt, and bran. For weight loss, non-starchy vegetables are more suitable, for example, Chinese cabbage, cauliflower, broccoli, spinach, zucchini, cucumbers, celery. It is also allowed to eat fresh and dried fruits, berries, and herbs.

Products need to be boiled, steamed, baked (without oil), stewed. Fried and fatty foods are not suitable for those losing weight.

Half an hour before a meal, it is recommended to drink 200 ml of purified water. This will help reduce your appetite and reduce the amount of food you eat.

What kind of yoghurts are possible on a diet?

The usual sweet store-bought yoghurts are not suitable for the diet. They contain a lot of sugar, dyes, flavors, flavor enhancers, preservatives, etc. These harmful additives are in no way compatible with the rules of the yogurt diet. It is recommended to buy a high-quality product from a trusted manufacturer without additives, sugar and minimal fat content (no more than 1.2%).

Important! A fermented milk product prepared independently is ideal for the yogurt diet. To do this you will need pasteurized or boiled milk and dry or liquid bacterial starter. .

The liquid composition contains more beneficial bacteria than dry sourdough. However, the shelf life of the former is short, and the consistency is slimy and viscous.

You can prepare the product using a yogurt maker:

• If natural milk is used, it must be boiled to destroy harmful microorganisms that can disrupt the fermentation process. Then the liquid is cooled to room temperature. Pasteurized milk is not boiled.

Important! All containers that come into contact with yogurt ingredients must be perfectly clean. .

• Mix 1 - 3 liters of milk (depending on the desired amount of finished product) with dry yogurt culture. Beat the liquid with a mixer for 1 – 3 minutes.
• Pour the solution into jars and place in a yogurt maker for 7 – 9 hours.
• Place in the refrigerator for an hour.

The finished product can be served with fruits, berries or candied fruits. You should not use additives in advance, otherwise it will turn sour.

You can prepare the product in a slow cooker. After combining the milk with the starter, the mixture is placed in a bowl, and then the “Yogurt” or “Heating” mode is activated (temperature up to 40⁰) for 6 – 12 hours. Then the yogurt is infused in the refrigerator.

The product can be prepared in a saucepan or thermos:

• The milk container needs to be sterilized, pour milk into it, bring to a boil, and then cool to 37 - 40⁰.
• A little milk is mixed with the starter and then added to the base.
• You need to pour out the solution quickly, and first rinse the container with boiled water and wipe dry.
• Then the lid is closed, if a saucepan is used, then it is wrapped in a warm blanket and left for 12 - 14 hours. The longer the aging time, the more sour the taste.
• Then the mixture is sent to the refrigerator for 2 hours.

When preparing again, you can use ready-made yogurt in the proportion of 150 g of mixture per 1 liter of milk.

Varieties

The 3-day yogurt diet is considered the strictest. During it, a person consumes only the main product with apples, kefir or cottage cheese, and the second option is yogurt with vegetables, fruits and lean meat. The most stringent is the mono-diet, during which the diet consists of fermented milk mixture and water.

The weekly diet is varied. It allows you to lose weight by 5 kg.

The yogurt diet menu for 10 days is also not poor. It is carried out once every 6-8 weeks so that the weight loss process does not slow down.

For 3 days

This is the most strict diet option, which allows you to lose about 1 kg per day. The daily serving of yogurt (400 - 500 g) is divided into 3 main meals, and apples are used as a snack (1 piece 2 hours after breakfast, lunch, dinner). To avoid dehydration, you need to drink 2 - 2.5 liters of water. If desired, the apple can be replaced with 200 ml of kefir or 100 g of cottage cheese.

The second diet option features a more varied diet: in the morning the main product is eaten with fruit, at lunch with vegetables or meat, and in the evening with salad or cottage cheese.

An example of a light 3-day diet menu, where each main meal (except afternoon snack) is supplemented with 150 g of yogurt or included in one of the dishes:

This diet can be carried out 2 times in 4 weeks, as an alternative to fasting days. In the interval, you need to eat right so as not to gain weight.

For 7 days

During a weekly yogurt diet, you need to drink 200 ml of water half an hour before meals to suppress your appetite. The daily portion of the main product is divided into 3 main meals.

The diet of the previous diet is supplemented with lean fish and seafood.

Sample menu for 7 days, where breakfast, lunch and dinner are supplemented with yogurt or added to a dish:

The amount of salt on a yogurt diet should be limited.

For 10 days

This version of the yogurt diet will allow you to lose 4 – 6 kg in 10 days. You can consume no more than 1200 kcal per day. Despite this, the menu is quite varied. To avoid weakening the body, you need to avoid excessive physical activity and walk more outside.

The diet is the same as for a weekly yogurt diet. The main condition is to eat 100-150 ml of yogurt before breakfast, lunch, and dinner.

The approximate menu for each day looks like this:

• jelly based on natural juice, tea;
• vegetable soup, 100 g steam cutlets, salad of tomatoes, cucumbers, lettuce, fresh citrus juice;
• avocado, kiwi, apple salad, tea;
• steamed green beans, 100 g of boiled fish, herbal tea.

You can prepare a lot of interesting dietary dishes from permitted products. If the menu is varied, the diet will be easier.

Let's sum it up

The yogurt diet, according to experts in the field of weight loss, is one of the most delicious and healthy. During it, the body does not experience stress, and the diet is light, but at the same time satisfying. This is confirmed by reviews of the yogurt diet for weight loss.

To achieve maximum results and not cause harm to the body, you should pay attention to the following points:

• Drink water or freshly squeezed juices between meals.
• Do not eat less than 3-3.5 hours before bedtime.
• When choosing fruits, avoid sweet pears, watermelons and grapes, give preference to apples and various citrus fruits.
• Avoid choosing high-calorie vegetables.
• Consume at least one and a half liters of plain water per day.

By following these simple tips, you can easily “survive” the diet and make your figure slimmer and your body healthier!

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Quitting the diet

The yogurt diet menu does not exceed 1200 kcal; if after its completion a person returns to his usual diet, then the risk of regaining lost kilograms is high. To avoid this, you need to gradually increase your caloric intake. In the first week after the diet, the daily diet should not exceed 1500 kcal. The basis of the menu is proteins (yogurt), complex carbohydrates (whole grains), fiber (vegetables, fruits). The amount of fat should be kept to a minimum. You should avoid baking, sweets, fatty, fried and other unhealthy foods. Moderate physical activity will help you maintain good physical shape.

Main conclusions

The advantages of the yogurt diet far outweigh the disadvantages. If you want to lose weight quickly, then use the emergency 3-day nutrition program. For stable, simple and safe weight loss, it is recommended to opt for a weekly or 10-day diet.

For the yogurt diet to be beneficial, you need to follow these rules:

• Before following a diet, consult your doctor.
• Natural yogurt without sugar or additives, prepared at home, is ideal for weight loss.
• Divide the daily portion of the product (about 500 g) into 3 doses.
• Supplement your diet with vegetables, fresh and dried fruits, berries, herbs, a small amount of lean meat and fish.
• Drink at least 1.5 liters of water.
• Avoid the yogurt diet if there are contraindications.
• Smoothly increase your daily caloric intake after a fast.

If you follow these rules, this nutritional system will help you get rid of 3–6 kg, improve digestion, increase immunity, restore intestinal microflora, cleanse the body of toxins, and improve your health.

If you have tried the yogurt diet, then tell us about your experience in the comments. Share your recipes for preparing the product at home.

Fasting yogurt days

To feel an improvement in the general condition of the body, as well as lightness in the intestines, it is very useful to eat exclusively natural yogurt once a week. You will need to find or prepare a quality product on sale. During the day you are allowed to drink about 1.

5 liters of this drink. Fruits or berries can be added. You will lose no more than 1 kg per day, but the feeling of lightness will not leave you for a long time.

Even with serious dietary violations (abuse of sweet and fatty foods), regular adherence to such a simple rule will keep your digestion in shape and avoid serious health problems. The main thing is to consume only high-quality yogurt, without additives or preservatives. Therefore, it is best to buy a yogurt maker and start preparing healthy breakfasts for your family yourself.

The author of the diet is a nutritionist from Germany, Zeik. This happened, according to sources, more than 70 years ago. Initially, it was tested by visitors to an elite sanatorium in Switzerland, who were more than satisfied with the results. Later, the yogurt diet began to spread among ordinary people and has successfully reached our time. If you decide to try this diet, do not rush to the store for yogurts and Activia. It is definitely worth giving up various fruit types of this product, since they usually contain sugar, which is prohibited by this method. And other supplements are also unlikely to benefit the body. As a last resort, purchase an empty low-fat or fat-free product and carefully ensure that it does not contain sugar.

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