Kefir diet: rules, prohibitions and expert recommendations

Berry kefir for weight loss

The kefir diet is a popular diet for weight loss. Its hard options are designed for three days or seven days, when meals are scheduled on time, soft - for 14 days or more. Rules and restrictions for a kefir diet for effective weight loss, an approximate menu for each day with a photo, as well as how many pounds you can lose in a week.

How the diet works

Kefir contains many nutrients necessary for the human body. The most important are prebiotics and bifidobacteria. They help the work of the gastrointestinal tract, normalize digestion.

At the same time, a fermented milk drink is low in carbohydrates, and therefore calories. The body on a kefir diet uses its own resources. The metabolism speeds up and the extra pounds disappear.

Kefir, which speeds up metabolism, will help get rid of extra pounds

Authorized and prohibited products

There are many options for a kefir diet, they differ in the combination of a fermented milk drink with various products. Most often - with vegetables and fruits, the advantage of which is a large amount of vitamins, fiber and useful microelements.

Preference is given to low calorie fruits and berries, such as apples, pears, kiwis and strawberries. All vegetables are allowed. The most commonly used cabbage, carrots, cucumbers, celery. Potatoes are found in some diet options, despite being high in starch.

In a kefir diet, the use of low-fat varieties of fish and meat is allowed, as well as grains, mainly buckwheat - there are less carbohydrates, but more nutrients.

The key to the success of the kefir diet is the low carbohydrate content of the foods eaten. Therefore, the list of "prohibited products" includes, in the first place, sweet, fatty and starchy foods. It is also recommended to refuse semi-finished products, pickles, smoked meats.


Types of kefir diet differ depending on the period, products used and the order of their use.

For three days

The hard variety exclusively involves the use of kefir and water. The second option, sweeter, allows low-calorie fruits. But only on the second day of the diet.

Three days of fasting will allow you to quickly lose a few pounds. But you should not overdo such a diet. Experts do not recommend a strict kefir diet for a longer period. A lack of nutrients can have a negative effect on the functioning of the whole body.

Nutritionist, candidate in medical sciences: "Mono-diets are best used in the form of fasting days, individually and as indicated. It can be one day in the middle of the week or several days per week. Most often, a mono-diet is needed to stimulate weight loss. "

For seven days

The kefir diet for the week is more varied in terms of products. In addition to a fermented milk drink, it involves the use of vegetables, fruits, meat, and fish.

Boiled fish on the menu of the weekly kefir diet

Every day, some products are added to one and a half liters of kefir. One of the diet options:

  • on the first day - four boiled potatoes;

  • the second - 150 grams of boiled chicken;

  • third - 200 grams of boiled beef;

  • the fourth - 150 grams of boiled fish;

  • fifth - a kilogram of apples or a vegetable salad (carrots, cabbage);

  • In the last two days of the diet, only kefir and water are left.

Meat, potatoes and fish can be steamed. But it is important not to use salt and spices during this operation. Such nutrition allows you to lose up to five kilograms of excess weight.

There is also a harsher version of the seven-day kefir diet. You can only diversify your diet with kefir, water and a kilogram of apples per day. During this time, you can already lose ten kilograms.

For nine days

The nine-day kefir diet is also called "3 by 3". The diet is changed every three days. There are also more or less strict versions of such a diet.

In the hard version, you can drink kefir and water for the first three days. In the next period, you can add a kilogram of apples or 100 grams of boiled meat as desired. Three more days are also limited to two liters of kefir and clean water.

A less strict diet involves the use of buckwheat, apples or boiled chicken in combination with kefir at each stage.

This version of the nine day diet is popular. The first three days are unloading days. There - only kefir and water. Then you can not add more than a liter of light vegetable soups or about a kilogram of salads per day. At the final stage, it is allowed to consume about 500 grams of cooked lean meat per day.

Day 21

The 21-Day Kefir Diet was developed by nutritionists at the Institute of Nutrition. It is quite gentle and can get rid of ten kilograms of excess weight in three weeks, without exposing the body to severe stress and stress.

Make a fruit smoothie for a snack on a kefir diet

The diet involves eating evenly, five to six times a day, in roughly the same portions. You should also drink a liter of kefir and half a liter of any liquid. It includes water, tea, and even soup.

During the three weeks, the main thing is to exclude sugary and high-calorie foods. Meat and fish should be low in fat and steamed or boiled. In this diet, salt is allowed, but only in a small amount and in ready meals. Fruits and vegetables are also the basis of the diet.

Kefir protein diet

There are three, seven or nine day diet options. Here, kefir is combined with one of the high protein foods. Most often it is chicken or turkey fillet. The days of meat are introduced in place of the days of fruits and vegetables. You can eat up to 400 grams of boiled or steamed meat per day without adding salt.

Kefir diet of a popular singer

Another kind of kefir diet came from show business. The popular singer shared a diet that helped her shed those extra pounds. This diet is also based on the use of kefir and is designed for a week. Every day until 6 p. m. you need to drink half a liter of kefir and eat certain foods:

  • on the first day - 500 grams of baked potatoes;

  • the second - 500 grams of cheese;

  • the third - 500 grams of any low-calorie fruit;

  • fourth - 300-500 grams of boiled chicken;

  • fifth - 500 grams of carrots or 150 grams of dried apricots, prunes or raisins;

  • sixth - only the consumption of non-carbonated mineral water is allowed;

  • seventh - 500 grams of fruit.

The kefir diet is important for maintaining water balance

Diet rules

For rapid weight loss with a kefir diet, you need to follow the rules:

  • only healthy people can limit their diet;

  • food should be distributed evenly to avoid hunger;

  • not to get involved in serious physical activity;

  • eat fresh food.

If you do not feel well - dizziness, stomach pain, severe fatigue - it is necessary to stop the diet and consult a specialist in order to get out of the restriction diet without harm to health.

Quit the diet

In order for the diet to live up to expectations, it is important to do well. This will allow you not to lose weight loss result in the first few days. A drastic change in diet can lead not only to weight gain, but also to dysfunction of the digestive system.

The main thing is to act gradually. During the kefir diet, the body is used to receiving food in small portions. It is this principle that deserves to be preserved.

New products must be introduced daily. Better to start with cereals, soups and salads. They will allow you to saturate yourself with a small amount of food and at the same time contain the necessary nutrients.

You should not suddenly switch to fried, sweet and savory. Such a change in diet can harm the stomach and pancreas.

How to keep the result

After completing the diet, it is important to keep the weight at the desired level. This will help to stick to the principles of good nutrition and physical activity.

This does not imply a complete rejection of desserts or fried steaks, but moderation is necessary in everything. Water balance is also important. You can drink clean water without restrictions.

A balanced diet to maintain the result of weight loss with a kefir diet

Advantages and disadvantages

The benefits of a kefir diet are directly related to the main product. A fermented milk drink is inherently healthy. It is rich in calcium, which means that the bones, nails and teeth will stay strong. At the same time, kefir is very nutritious and is able to overcome hunger for a long time. This means that it will be easier to follow such a diet. And this will allow you to achieve a good result in losing weight.

There are also downsides. With a kefir diet, the diet becomes very rare. As a result, a person does not receive a complex of nutrients. It can affect the normal functioning of organs.

In addition, this fermented milk drink often has a laxative effect and, if used for a long time, can cause intestinal and digestive disorders.

In addition, the downsides include rapid weight gain after dieting if the principles of good nutrition are not followed.

Nutritionist on contraindications: "The danger of long-term mono-diets is their imbalance - a deficiency of some nutrients and an overabundance of others. For example, with a long-term protein mono-diet, goutwill eventually grow. So any long-term mono-diet will worsen health, deprive the body of energy. The weight will disappear, but it will also lead to loss of muscle tissue. But the long-term and long-term success ofweight loss cannot be achieved because our cells capture what little they are given and accumulate. Metabolic processes in the body will also slow down. Any diet requires specialized control. "


It is worth abandoning the diet for pregnant and lactating women. At this point, you need to diversify your diet with healthy foods so that mom and baby are getting enough nutrients.

It is impossible to severely limit food for people with gastritis and ulcers, intestinal diseases, inflammation of the pancreas, kidney failure. The use of kefir is also not recommended in case of high acidity of the stomach.

Heart failure, allergic reactions and other chronic diseases can also become a contraindication to the kefir diet.

Before starting a diet, you should consult your doctor and eliminate all risks. In addition, a specialist, such as a professional nutritionist, will select the optimal diet for weight loss.

How to replace kefir

To lose weight, it is important to choose only natural low-fat kefir, preferably 1 or 2, 5%. You have to pay attention to the shelf life. If it is more than two weeks, the drink most likely contains a lot of preservatives. And it's hard to call it useful.

You can replace kefir with any fermented dairy product of a similar composition - low in fat and low in carbohydrates. It can be yogurt without sugar and additives, baked fermented milk, ayran.

Diet dishes based on kefir

After completing the diet, kefir may cease to be a favorite product. Preparing delicious dishes with this drink will help to diversify your diet.

Berry smoothies with kefir - a delicious dessert for weight loss

Kefir smoothie

CategoryComplexityCooking time
To drink Easily 5 minutes.


kefir 0, 200 l
berries or fruit (you can frozen or dried fruit) 50 grams
cereals 20-30g
my dear 5 grams


  1. Remove the seeds from the fruits and berries.
  2. Place all the ingredients in the bowl of a blender and blend until smooth.
  3. Pour the drink into a glass and decorate with berries or fruits.
Pancakes with yogurt for breakfast in the kefir diet

Diet pancakes with kefir

When paired with fresh fruit and low-fat yogurt, these pancakes make a delicious and healthy breakfast.

CategoryComplexityCooking time
Dessert Mean 1 hour


kefir 1% or 2, 5% 0, 5 l
oatmeal or rye flour 8 tbsp. the.
Egg 1 pc.
Hot water 0, 150 l
sugar 5 grams
salt taste
vegetable oil 0, 020 l


  1. Beat egg, sugar and salt in a bowl until smooth.
  2. Add the kefir to the mixture and mix.
  3. Continuing to beat, gradually add the flour. You should get a thick mixture.
  4. Add boiled water to the dough and beat.
  5. Pour the butter into the dough and mix well. The finished mixture should have a liquid consistency.
  6. It is best to fry the pancakes without oil in a non-stick pan.

The dietician recommends approaching food restriction responsibly and not abusing fad diets: "To lose weight, in addition to reducing daily calorie intake, the principle of maintaining a dietbalanced is important. We always have to start by reviewing the presence of unhealthy foods on the table, by analyzing the diet, the intervals between meals, the water balance ".