Diet on fermented milk products: details, choice of products

The fermented milk diet is very popular among those who want to lose weight.

This is not surprising, because permitted products improve metabolism, remove toxins from the body and accelerate the process of burning fat.

Everyone chooses the duration of the nutrition system individually for themselves - you can arrange a fasting day, or a fasting week.

A diet based on fermented milk products allows you to lose 3-4 kg in 10 days if you follow the basic rules. The final result depends on the initial weight of the person losing weight.

Principle of the method

Losing weight with fermented milk can be called, without exaggeration, one of the most effective methods of combating extra pounds. Products made from fermented milk satisfy hunger well and provide a feeling of fullness for a long time, while body weight is reduced due to the burning of subcutaneous fat rather than muscle tissue. Calcium, present in kefir, cottage cheese and other products of this group, strengthens bones, allowing you to play sports, and lacto- and bifidobacteria have a healing effect on the intestinal microflora. In addition, the fermented milk diet occurs without the usual symptoms of other weight loss programs: apathy, weakness, irritation, decreased performance.

Natural fermented milk products have a thick consistency and a peculiar harsh taste due to the presence of carbon dioxide and a small amount of alcohol in the composition. Based on the type of preparation, they can be divided into 2 categories:

• obtained as a result of lactic-alcohol fermentation - kumiss, ayran, kefir, fermented baked milk, etc.;
• created on the basis of lactic acid fermentation - cottage cheese, yogurt, sour cream, feta cheese, yogurt, acidophilus.

It is allowed to include low-fat products in the diet, but naturally fermented, without any synthetic additives: preservatives, stabilizers, thickeners, sweeteners, dyes, etc.

Please note : zero-fat products are not suitable for weight loss, since fat promotes protein absorption.

Also, while losing weight, you must adhere to several very useful rules:

• Junk and high-carbohydrate foods should be completely excluded from the menu. Sweets, fast food, bakery and pasta products, fatty meat and fish, canned food, pickles, spices, alcoholic and carbonated drinks are prohibited. Keep in mind that one small chocolate eaten during a diet can ruin all your efforts. Don't let momentary weaknesses get the better of your good intentions.
• Compliance with the drinking regime is mandatory! For the timely removal of toxins from the body resulting from the breakdown of proteins, you need to consume at least 2 liters of liquid per day.
• You should eat food strictly by the hour, 4–5 times a day (except for the monthly course). Dinner - no later than 2 hours before bedtime.
• To speed up the weight loss process, you need to move more. We are not talking about grueling workouts in the gym, but about pleasant and easy physical activities, such as swimming and water aerobics, leisurely walking and cycling, exercises with a hoop and jump rope.

Since any diet, including fermented milk, is stressful for the body, before starting the course, do not forget to undergo a full medical examination and consult your doctor.

Recipes

1. Healthy breakfast. Grease a ceramic baking dish with vegetable oil. Cut the tomato and onion into small cubes and place in a mold. Pour raw egg over vegetables. Sprinkle the top with grated low fat cheese. Bake for 15 minutes in the oven (180°). Serve sprinkled with herbs.
2. Fish roll. Sprinkle the pollock fillet with a small amount of lemon juice. Place thin slices of tomato and eggplant on the surface of the fish and sprinkle with hard grated cheese. Roll the fish fillet into a roll. Secure with a toothpick. Bake in the oven at 180° for 20 minutes. Serve the dish warm or cold.
3. Vegetable saute. Cut vegetables into cubes: zucchini, sweet peppers, eggplant, onions, tomatoes. Place the slices in a fireproof container and simmer in the oven until done. A few minutes before cooking, add a little vegetable oil and bay leaf. Serve warm.

For 3 days

Express weight loss on a fermented milk diet is a great way to quickly get in shape for an upcoming event and improve the functioning of your digestive tract.

The meal plan for 3 days should be something like this:

Day 1

Breakfast:

• cottage cheese flavored with sour cream - 150 g / 2 tbsp. spoons.

Lunch:

• natural yogurt - 250 ml.

Dinner:

• unsalted cheese - 150 g;
• Ryazhenka - 250 ml.

Afternoon snack:

• yogurt - 250 ml.

Dinner:

• unsalted Adyghe cheese - 100 g;
• curdled milk - 250 ml.

Day 2

Breakfast:

• hard cheese - 100 g;
• green tea - 200 ml.

Lunch:

• kefir - 250 ml.

Dinner:

• cottage cheese - 200 g;
• yogurt - 250 ml.

Afternoon snack:

• curdled milk - 250 ml.

Dinner:

• mozzarella - 100 g;
• Ryazhenka - 250 ml.

Day 3

Breakfast:

• unsalted Adyghe cheese - 150 g;
• herbal or green tea.

Lunch:

• Ryazhenka - 250 ml.

Dinner:

• hard cheese - 100 g;
• curdled milk - 250 ml.

Afternoon snack:

• Ryazhenka - 250 ml.

Dinner:

• hard cheese - 150 ml;
• yogurt - 250 ml.

The main disadvantage of the three-day menu is its imbalance, so it will be possible to repeat the express course no earlier than in a month and a half.

The essence of the approach

The main goal of the diet is not only to reduce weight, but also to maintain it at the desired level. Fermented milk products help:

• restore the immune system;
• ease the work of the stomach after a feast;
• eliminate constipation;
• help digest fatty foods faster. At the same time, it does not pack on the intestinal walls, which promotes weight loss.

The essence is rapid weight loss in a minimum period of time. This is a strict mono-diet in which you can only consume natural fermented milk products. The composition should not contain preservatives, additives, dyes or thickeners.

All permitted products contain large amounts of protein and calcium, which are essential for the proper functioning of the entire body. In addition to weight loss, such a fermented milk diet helps improve the condition of the skin and hair, and also strengthens the cell structure.

Advantages:

• the menu is planned in such a way that, thanks to the satiety of the products, there will be no feeling of hunger between meals;
• the weight will come off quickly;
• all products are inexpensive, so the diet will not require large amounts of money;
• The fermented milk diet is prescribed not only to those who want to lose weight on their own, but also to pregnant women.

Doctors did not find any deficiencies. If you follow all the recommendations and do not exceed the recommended time, there will be no harm to your health.

Problems you may encounter on a fermented milk diet:

• it is difficult for those with a sweet tooth to withstand all the restrictions, since sweet foods are completely excluded;
• dairy products can quickly become so boring that you don’t have enough willpower to finish what you started;
• Kefir can cause discomfort in some people, which manifests itself in the form of rumbling in the stomach or upset stomach.

You can buy kefir at any store or make it yourself.

Important! It is best to prepare homemade kefir every day so that it does not lose its freshness.

For 5 days

Unlike the previous weight loss program, the fermented milk diet, designed for 5 days, is allowed to include a small amount of fruits, vegetables and herbs. In this case, the menu is formed according to the following scheme:

With vegetables

Option 1. Products for the day: 1 kg of stewed or raw vegetables (except potatoes) and 1.5 liters of any fermented milk drink.

Option 2. Products for the day: 0.4 kg of hard cheese or cottage cheese, 1 liter of fermented milk drinks and 0.8 kg of non-starchy vegetables and herbs.

With vegetables and fruits

Breakfast:

• yogurt - 200 ml;
• green apple or orange - 1 pc.

Dinner:

• kefir - 250 ml;
• cucumbers or tomatoes - 2 pcs.;
• unlimited fresh herbs.

Afternoon snack:

• fruit or berry salad flavored with sour cream - 100 g.

Dinner:

• cottage cheese - 100 g;
• greenery.

Between meals, you are allowed to drink pure still water, herbal tea, and acidophilus serum. Fermented milk products, fruits and vegetables can be consumed separately or combined in one dish. For example, kefir, chopped herbs and finely chopped cucumbers will make a wonderful cold soup, and cottage cheese mashed together with fruit will make the most delicate dessert. Such culinary experiments will make the diet menu tasty and varied, which means losing weight will be comfortable and even enjoyable.

Time spending

During the fermented milk diet, you should not eat any treats. Otherwise, you will only gain excess weight and not lose it. You need to mentally prepare for the fact that you will have to eat a limited range of food products in small quantities for a long time.

Any organism has a hard time accepting fasting, since dieting is a very stressful situation for it, even if this period is not very long. The stomach is accustomed to receiving fats and carbohydrates every day, so it has difficulty digesting one low-calorie product.

The best time is summer. Since the fermented milk diet is supplemented with reasons that contribute to weight loss:

• intense sweating;
• physical activity. In winter, people are less active;
• heat, which helps dull the feeling of hunger;
• abundance of fruits. They are low in calories and contain many useful substances that improve the functioning of the body.

In winter, a fermented milk diet does not provide such effectiveness due to low mobility. At this time, the feeling of hunger is more intense, as is the lack of microelements. In winter, people eat more than they expend energy. Its excess accumulates and turns into excess weight. It is very important to reduce your carbohydrate intake during this time. You need to eat fermented milk products, as well as fruits or dried fruits. It is better to practically exclude confectionery products. Potatoes also have a negative effect on weight.

For a week

Weekly weight loss on fermented milk takes place in a fairly gentle manner, since in addition to the main dietary components, other low-calorie foods are allowed to be included in the diet: eggs, vegetables (except starchy ones), herbs, berries, fruits (not too sweet), lean meat, lean fish , thanks to which your diet will be not only healthy, but also varied. For example, like this:

Monday

To prepare the body for cleansing, give it a little deload. The menu consists of cottage cheese (0.5 kg) and kefir (0.5 l). These foods should be divided into 4-5 servings and eaten throughout the day. Don't forget to stay hydrated!

Tuesday

Breakfast:

• chicken egg (soft-boiled or poached) - 1 pc.;
• kefir - 200 ml.

Lunch:

• unsweetened curd mass - 100 g;
• fresh or frozen berries (except grapes) - 1 tbsp. spoon.

Dinner:

• vegetable soup (without potatoes) - 250 ml;
• boiled chicken fillet - 100 g;
• Ryazhenka - 250 ml.

Afternoon snack:

• grapefruit - 1 medium-sized fruit.

Dinner:

• unsalted cheese - 80 g;
• yogurt without additives - 150 ml.

Wednesday

Breakfast:

• hard cheese - 50 g;
• tea or coffee without sugar and cream.

Lunch:

• yogurt - 200 ml.

Dinner:

• Ukha without potatoes - 200 ml;
• boiled fish - 150 g;
• fresh cucumber or tomato - 1 pc.;
• kefir - 200 ml.

Afternoon snack:

• cottage cheese - 100 g;
• berries - 1 tbsp. spoon.

Dinner:

• kefir - 200 ml;
• green apple - 1 pc.

Thursday

Breakfast:

• steam omelette from 1 egg;
• 1/2 processed cheese.

Lunch:

• Ryazhenka - 200 ml.

Dinner:

• celery soup - 200 ml;
• veal baked without oil - 200 g;
• kefir - 200 ml.

Afternoon snack:

• apple or orange - 1 pc.

Dinner:

• unsalted cheese - 80 g;
• curdled milk - 200 ml.

Friday

Breakfast:

• cottage cheese casserole without sugar and butter - 100 g;
• kefir - 200 ml.

Lunch:

• natural yoghurt with pieces of fresh fruit - 200 ml.

Dinner:

• meat broth with herbs - 200 ml;
• boiled fish or chicken (without skin) - 150 g;
• fresh cucumbers or tomatoes - 2 pcs.;
• kefir - 200 ml.

Afternoon snack:

• half of processed cheese;
• curdled milk - 200 ml.

Dinner:

• unsalted Adyghe cheese - 100 g;
• Ryazhenka - 200 ml.

Saturday

Breakfast:

• hard cheese - 100 g;
• tea or coffee.

Lunch:

• curdled milk - 200 ml.

Dinner:

• vegetable soup without potatoes - 200 ml;
• boiled veal liver - 100 g;
• tomatoes - 2 pcs.;
• kefir - 200 ml.

Afternoon snack:

• cottage cheese - 200 g;
• berries - 1 tbsp. spoon.

Dinner:

• boiled egg - 1 pc.;
• unsalted cheese - 100 g;
• Ryazhenka - 200 ml.

Sunday

Fasting day, during which you are allowed to drink kefir (no more than 1 liter), still water and herbal tea.

In the absence of discomfort, a weekly course of fermented milk diet can be repeated without interruption up to 2-4 times.

For 4 weeks

The longest and most effective course is a fermented milk diet, designed for a month. However, this diet program has quite strict restrictions: the number of meals is reduced to 3 times a day, while the daily fluid intake increases to 2.8–3 liters. Breakfast is the same for all days - whole grain bread with a thin slice of hard cheese and a glass of unsweetened herbal tea.

The further nutrition plan is as follows:

Monday

Dinner:

• curdled milk - 200 ml;
• apples or oranges - 2-3 pcs.

Quitting the diet

Extra pounds go away quite quickly during a fermented milk diet, but they return even faster if the course is completed incorrectly. A smooth transition from the diet menu to the usual diet will help maintain the achieved results:

• For 10–15 days after finishing the diet, you should not indulge in high-calorie foods. When creating a menu, give preference to dairy-free cereal porridges, light soups, vegetables, fruits, and boiled lean meat.
• The calorie content of dishes should be increased gradually, and it would be good to completely avoid some products, such as mayonnaise, semi-finished products, smoked meats, and baked goods, or reduce their consumption to a minimum.
• To maintain harmony, it is recommended to give the body weekly kefir or fruit and vegetable fasting days.

And of course, ending a diet is not a reason to give up physical exercise. Heavy loads during the transition period are contraindicated, but morning exercises and simple aerobic exercises during the day will help restore muscle tone and skin elasticity.

Operating principle

The kefir diet is aimed at regulating the gastrointestinal tract, cleansing the body of harmful substances, resulting in weight loss. Also, with the help of a period of restrictions, you can switch to eating healthy foods with minimal use of salt and completely avoiding prohibited foods.

The acidic environment and rich bacterial composition of kefir help restore healthy microflora in the intestines and improve the digestive system. If you stick to proper nutrition at the end of the diet, the weight loss process will continue spontaneously.

Fermented milk product has a beneficial effect on the condition of hair, nails and skin. You can notice positive changes after a week of use. Undoubted benefits are provided by kefir fasting days, organized once a week.

results

The benefits of a fermented milk diet have been appreciated not only by those losing weight, but also by practicing doctors. Unlike many cleansing methods, this program does not deal a crushing blow to health, but, on the contrary, helps improve overall well-being and strengthen the immune system. In addition, during the diet, your ability to work and your resistance to stress are maintained, which means that you will not face reprimands from management or dissatisfaction from loved ones. The body, cleansed of toxins, blossoms before our eyes: the skin is smoothed, the hair is shiny, the nails do not split, and the complexion is evened out and acquires freshness.

As for the lost kilograms, their amount depends on the duration of the chosen diet program: in a three-day express course you can become 2–3 kg lighter, in 5 days you will get rid of 3–5 kg, in a week you will lose up to 6 kg, and a month The course will allow you to say goodbye to 10–12 kilograms. Of course, these numbers are conditional, since the result of the diet directly depends on your initial weight and the individual characteristics of your body. The degree of physical activity also plays a big role: lying on the couch you are unlikely to be able to lose weight. Remember that the most difficult struggle is the fight against your own laziness.

Date: 10/07/2018.

Photo: pixabay.com