Kefir diet - menu for 3-14 days for weight loss, pros and cons

Mono diets help a person lose weight in a fairly short time. The protein-kefir diet is especially popular. Kefir is a delicious fermented milk drink that is also affordable. It contains ascorbic acid, vitamin B, retinol, calcium, manganese, iodine, iron and many other useful trace elements. Is It Possible To Lose Weight From Kefir While Maintaining Health, Or Is It Another Myth How To Lose Weight From Low Fat Kefir, In This Article We Discuss All Methods To Lose Weight.

What is the kefir diet and why they lose weight on it

Kefir is a low-calorie milk drink in 100 ml. which contains only 41 kcal (with a fat content of 1. 5%). It stimulates the digestive system and is absorbed without storing extra calories. At the same time, it saturates well, reduces hunger. It’s easy to fit into your regular schedule: you can take it to work in a bottle every day if you have a fridge, there’s no complicated variation in making the menu that accompanies your food.

dietary kefir for weight loss

Kefir diet rules

Nutrition experts have developed a number of tips for losing weight:

  • kefir 1-1, 5% fat;
  • daily, depending on the feeling of hunger, drink 0, 5-2 liters;
  • the food is taken in 5-6 meals;
  • drink up to 2 liters of drinking water. daily;
  • the menu should include low-calorie foods (such as buckwheat);
  • no spices and minimal salt;
  • each monodiet lasts about a week and a half.

How long can you sit

The gentlest diet, developed by the Institute of Nutrition of the Russian Academy of Medicine, lasts for 3 weeks. If you follow it, you can lose 10 kg.

In addition to kefir, your diet may include buckwheat, apples, cucumbers, beets, and more.

Note!It is also possible to have a kefir diet for 3, 7, 9 and 10 days.

What kind of kefir to use

One percent defatted kefir is used. The expiration date is important - you need to choose the most recent one possible. You should drink a drink at room temperature, as it is cold - poorly absorbed and loses its beneficial properties when heated.

In case of a long trip, it is allowed to pick up and store the purchased product in the same container, cooler bag. Pickles should not be consumed: upset stomach may begin.

How to cook dietary kefir

When comparing store and homemade sour milk, of course, the second option should be preferred. It has a short shelf life as there are no preservatives.

For cooking you will need milk (cow or goat) - 1% and kefir starter culture, which is sold in supermarkets or pharmacies. If unsweetened kefir remains, it can be added to the milk heated to 40 ° C in a water bath. The liquid is then poured into a glass jar, wrapped in a towel, and left in a warm place for one day.

Note!100-150 ml is enough. to prepare a new beginner culture.

homemade kefir for weight loss

How to replace kefir

If the stomach is acidic or if you don’t like the taste, kefir can be replaced with low-fat yogurt or sourdough.

Advantages and disadvantages

The kefir diet of more than 7 days has certain peculiarities.

The pros include the fact that:

  • kefir helps with gastric peristalsis;
  • cleanses from nitrates and toxins.

The proteins in it saturate the body. You can also diversify your diet with other low-calorie foods.

The following factors are considered disadvantages:

  • not for everyone;
  • heavy grade;
  • at first there is a constant hunger.

Kefir diet menu

The following are diets whose complexity (physical and psychological) depends on the period. The hardest is three days. The only thing you can consume with it is boiled water. A seven-day diet is already part of a broader diet, which helps the body not break down before the allotted time. The fewer days the regime takes, the harder it is to endure.

3 days

The shortest and most severe diet. Diet should be discontinued at the onset of gastrointestinal disorders.

Drink 1, 5 liters per day. kefir and up to 2 liters. water. If necessary, you can add buckwheat, but then the effect of weight loss on the kefir will be less. The expected result is minus 5 kg in 3 days.

5 days

Slightly milder and longer diet. The kefir standard is divided into 6 receptions, adding a total of 1 kg of vegetables, fruits or buckwheat per day. Beef or chicken, dried fruits welcome. They eat food every 2 hours.

One Week

The weekly diet is the most popular, unlike the others. Drink 0, 5 liters per day. kefir plus eat 400 g of selected product: potatoes (fried or cooked), fruit (except grapes and bananas), chicken (cooked breast).

On the sixth day, fasting should be organized according to the diet - only water is allowed. But doctors do not recommend such feats on the kefir diet for 7 days.

9 days

For the first 3 days - only kefir and water. You can add foods allowed between 4 and 6 days (vegetables, fruits, some cooked meat). He returns to kefir and water in the last 3 days. This version is considered one of the strictest.

10 days

The basis of the diet can be both to strengthen and weaken the diet of the dieter. In the first version, nothing is used except kefir and water. The second, more difficult - you can add cooked vegetables, lean meat, fruits.

Note!You will lose less than 10 kg, but there are no negative side effects, although it all depends on a person’s health and mood.

photo of a woman before and after a kefir diet

2 weeks

It is an extended diet that includes consuming a different product every day.

  • Dried fruits - 10 pcs.
  • Baked potatoes - 6 pcs.
  • Fruit - 5 pcs. (Any).
  • Chicken (fillet) - 900 g.
  • Low fat cottage cheese - as much as you want.
  • Drinking water - 1 liter.
  • Fruit - 5 pcs.

The next week is similar. You should eat in equal portions throughout the day, with the last meal at 6 p. m.

Note!Before starting your diet, it is advisable to drink a laxative herbal collection or make an enema. If the system is not broken, you can lose 14 kg.


The longest and most balanced nutritional system. His main postulates are:

  • drink 1 liter. kefir daily;
  • Use of 1-2 types of unsweetened liquid (natural juices);
  • exclusion of bakery products and refined sugar products;
  • everything is fried and greasy replaced with boiled and lean.

The monthly diet is more balanced. Results: clean skin, slim figure and excellent mood. The main thing is willpower, because a month is a long time.

You can make familiar foods healthy, such as adding boiled chicken meat to okroshka instead of sausage and replacing kvass with sour milk.

The spinach salad recipe is useful for weight loss, which requires chopped spinach, dill, a pinch of salt and finely chopped eggs. Baked apples for dessert with cinnamon but no sugar.

You can experiment a lot of times, you can make not only healthy but also delicious recipes for yourself and your family.

Kefir diet options

Kefir mono-diet successfully copes with stomach problems, removes excess fat, saturates with beneficial bacteria. And when added to the diet of fruits and vegetables, it enriches the food with vitamins.

With bananas

Many people are skeptical about this fruit and believe it is too high in calories. However, the banana mixture is very good for improving heart function.


It lasts for 2 weeks. Cooked or steamed vegetables are acceptable, except for high-calorie potatoes. Herbal tea and water should be drunk.

With cottage cheese

One day - 1 liter. kefir and 300 gr. cottage cheese. You can add bran to 1 tbsp. l. 3 times a day. Curd combined with kefir helps reduce hunger.

With fruits

Five-day diet, where 1, 5 liters. kefir and 1 kg of fruit are divided into equal parts (except grapes and bananas).

With chicken breast

This is one of the most "well-nourished" diets. One does not starve and receives all the vitamins and minerals that are not found in plant foods. The result of such a diet is minus 5 kg.

chicken breast in kefir for weight loss

With bread

The contradictory type of monodiet. Many people mistakenly think that bread is low in calories. In fact, they are not dietary and are only slightly worse in calories than bread.

With bran

They give good satiety, swelling in the stomach and have a neutral taste. You can sit on these for up to 3 days.

With eggs

Eat 2 hard-boiled eggs without salt in the morning and 1, 5 liters all day. fresh kefir. Being overweight goes away easily, there is no feeling of hunger. At least 0. 5 liters of water is needed daily.


You can observe it for up to 5 days, but few can tolerate it because the cucumber doesn’t saturate at all. But after 5 days it comes down to 7 kg. A nice bonus is the green auxiliary diuretic effect that makes any swelling go away.

With beets

Beets lower cholesterol, help with blood formation. There is a contraindication - not used in diabetes, hypotension, liver disease.

1 kg of root vegetables are cooked and consumed during the day. You can make a delicious cocktail from it in a blender with kefir. You need 2 liters to drink. water daily.

Kefir buckwheat

This is one of the most popular ways to lose weight. You can sit on it for 3-7 days.

Stir 150 g of buckwheat overnight. It should not be boiled because many useful trace elements are lost. The main rule is that cereals and fermented milk drinks should be consumed separately at different times.

Note!It is not necessary to pour buckwheat with kefir - this is the fault of most people.


The kefir diet is quite effective despite the number of days. The choice of one type depends on the desired result.

If you need a quick result to publish, a 3-day diet is appropriate. If a "marathon" is preferred to a "sprint, " it is better to opt for a 1-month system.

How much can be dropped a week on a kefir mono-diet

With the right approach and compliance with all conditions, you can drop an average of 5-6 kg.

Note!The duration of the diet is short, which means it will be easier to maintain.

What can be achieved in a month

The kefir diet with a frugal menu will help you get rid of 10-30 kg for a month.

Further information!If your kefir diet does not work for 7 days or more after this time, ask your doctor for help and stop such a diet. This can lead to irreversible consequences if measures are not taken in time.

How to get out of the kefir diet

Many people complain that after any diet, the weight returns quickly. Kefirnaya is no exception. Therefore, the exit should be smooth. You have to gradually give back your usual foods, completely giving up on fast food, canned food and sweets. They eat food - 6 times a day, they salt the food enough, they add 1 product every day: then the effect of weight loss on kefir is maintained.

forbidden foods for weight loss kefir diet

What are the contraindications

You should not diet during pregnancy, lactation, gastrointestinal diseases, lactose intolerance, rickets, cholecystitis, endocrine disorders and adolescence! It can also cause fermentation and thrush. A physical examination will help clarify the situation.

Even in a simple diet like kefir, there are many options, both in terms of the duration and composition of the diet. And the result depends on the choice. The most important thing to remember is that health is paramount and consult with professionals before changing your diet.