Contents
- Sour milk diet requirements
- Fermented milk diet menu
- An example of a fermented milk diet number 1
- An example of a fermented milk diet number 2
- An example of a fermented milk diet number 3
- Fermented milk diet menu number 4 for a week
- Fermented milk diet menu number 5
- Contraindications of a fermented milk diet
- Advantages of a fermented milk diet
- Disadvantages of a fermented milk diet
- Re-carrying out the fermented milk diet
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 700 Kcal.
A diet based on the consumption of fermented milk products allows you to lose weight without the pangs of hunger. Low-fat cottage cheese, kefir, yogurt, milk and other white friends have a low calorie content, are easily absorbed by the body and help us get rid of unwanted pounds.
There are many options for a fermented milk diet. Now let’s take a look at the five most popular techniques lasting from three days to three weeks. Depending on your goals and capabilities, you can choose the option that suits you directly.
Sour milk diet requirements
Fermented milk diet number 1 lasts three to five days. According to its rules, daily it is allowed to drink up to 1,5 liters of kefir (fat-free or 1% fat) and eat up to 1 kg of any vegetables (except potatoes) fresh, boiled, baked or any other form that does not require the addition of oil when cooking. It is recommended to eat fractionally, having planned at least five daily meals.
Fermented milk diet number 2 can last from three days to a week. It assumes the same daily diet, which includes kefir, lean meat or fish, fermented baked milk, black bread, cottage cheese, fresh tomatoes, salad leaves. It is recommended to eat four times a day.
Also for a period of 3-7 days it is calculated diet number 3… The diet based on this method consists of kefir or homemade yogurt without fillers, fat-free cottage cheese, lean ham, apples, cucumbers, and grain crisps. There are 3 main meals. Allowed, if you feel hungry, and snacks (you can drink a glass of kefir).
Substance fermented milk diet option No. 4 in the fact that one week you need to consume milk and sour milk, as well as other products rich in protein (lean fish, eggs, lean meats). And the first and last diet days, for maximum efficiency, it is recommended to make unloading days especially on kefir or on kefir with cottage cheese (of course, minimum fat content).
Option No. 5, the longest, but at the same time quite loyal, provides three meals a day with such healthy products as cottage cheese, kefir, hard cheese, fish, meat, various non-starchy fruits and vegetables. If lunches and dinners are different here, then breakfast is always the same and consists of a grain loaf with a slice of low-fat cheese (or cottage cheese) and a cup of tea. After one week, if you want to lose more weight, just repeat the menu again (another one to two weeks). It is recommended to refuse food after 18-19 pm.
In any of the options for the fermented milk diet, the liquid diet is represented by pure non-carbonated water, unsweetened tea (preferably green custard). As for salt, it is best to eliminate salt in diets lasting less than a week. In longer diet marathons, from time to time, it is better to salt the dishes a little, because in moderation, salt is still necessary for the body to function normally.
With regard to weight loss, depending on the option chosen, you can lose from 2 to 10 (or even more) kilograms. If you achieve the desired result earlier, just stop the diet, smoothly switching to a balanced balanced diet, remembering to include fermented milk products in your post-dietary diet. Do not forget about sports, both during and after a fermented milk diet. This will help to get not only a slim, but also an attractive toned body.
An example of a fermented milk diet number 1
Breakfast: 300 g of cucumber-tomato salad seasoned with a small amount of permitted fermented milk products; a glass of kefir.
Snack: a glass of kefir.
Lunch: 300 g of baked zucchini, eggplant and bell pepper in the company of greens; kefir (glass).
Afternoon snack: 200 ml of kefir.
Dinner: white cabbage salad (about 300 g) with cucumber, bell pepper and carrots; a glass of kefir.
Note… Before going to bed, if you feel hungry, you can drink about 200 ml of kefir.
An example of a fermented milk diet number 2
Breakfast: black bread in the form of 2 toasts; half a glass of kefir.
Lunch: 200-250 g of cooked lean meat or low-fat fish; fresh tomato; fermented baked milk (100-150 ml).
Afternoon snack: black bread in the form of 2 toasts; 20 g minimum fat sour cream and fresh cucumber.
Dinner: 100 g low-fat curd in the company of lettuce leaves and herbs.
An example of a fermented milk diet number 3
Breakfast: a cocktail, the components of which are 200 ml of kefir (yogurt), a small grated apple (for a change, it can be replaced with another non-starchy fruit), a teaspoon of natural honey.
Lunch: a portion of kefir okroshka, cucumbers, herbs; grain loaf.
Dinner: 100 g of cottage cheese in the company of chopped herbs, as well as 50 g of low-fat ham (you can replace it with a slice of meat).
Day 1 – unloading, which can be done in two ways:
1. Drink 1 liter of low-fat kefir per day. Drink about 200 ml of kefir every 2-2,5 hours.
2. For 5-6 receptions, alternately drink half a liter of kefir and eat 500 g of low-fat curd.
Day 2
Breakfast: a steep egg and a glass of milk or kefir.
Lunch: a small bowl of potato soup (the potatoes should be removed before use); lean boiled or baked meat (about 100 g), a 30-gram slice of bread; a glass of fruit or dried fruit compote.
Afternoon snack: orange.
Dinner: 100 g of cottage cheese with 1-2 tsp. minimally fatty sour cream.
Day 3
Breakfast: hard cheese (up to 50 g) with your favorite hot drink without sweetener.
Lunch: 250 ml fish soup without potatoes; 100-150 g of boiled lean fish (for example, you can cook crucian carp or pike); tomato and cucumber salad; a slice of black bread.
Afternoon snack: a glass of low-fat yogurt.
Dinner: apple and kefir (200 ml).
Day 4
Breakfast: scrambled eggs from one egg, into which you can grate 20-30 g of cheese or just eat it with a bite (instead of scrambled eggs, you can boil an egg).
Lunch: a glass of low-fat chicken broth; about 150 g of boiled chicken or beef fillet; a slice of black bread and a glass of fruit compote or fresh juice.
Afternoon snack: apple or orange.
Dinner: 100 g of cottage cheese; up to 200 ml of yogurt or kefir.
Day 5
Breakfast: cottage cheese casserole (about 100 g) with the addition of your favorite fruits; kefir or milk (1 glass).
Lunch: low-fat meat broth with herbs (200-250 ml); lean boiled meat (150 g); black bread (30 g); tomato or cucumber.
Afternoon snack: 200 ml of kefir.
Dinner: 100 g of cottage cheese and a glass of kefir or yogurt.
Day 6
Breakfast: 100 g of hard cheese with a fat content not higher than 40%; Tea coffee.
Lunch: liquid low-fat soup (250 ml); 100 g of boiled or stewed beef liver; a cucumber or tomato or a few radishes; a slice of black bread.
Afternoon snack: yogurt or kefir (glass).
Dinner: minimally fatty hard cheese (40-50 g) or cottage cheese; boiled egg and a glass of kefir.
Day 7 – unloading similar to the first day.
Breakfasts are the same all days: grain loaf with low-fat cheese or curd and tea.
Monday
Lunch: a glass of kefir and 2 apples.
Dinner: 120-130 g of cottage cheese; 2 cucumbers; boiled or fried chicken egg in a dry frying pan.
Tuesday
Lunch: 200 g of boiled chicken fillet; a couple of fresh cucumbers.
Dinner: 120 g of curd plus a glass of homemade yogurt without fillers.
Wednesday
Lunch: 100 g of minimally fatty hard cheese and a large apple, fresh or baked.
Dinner: 2 boiled eggs; 200 g of your favorite green vegetables.
Thursday
Lunch: about 200 g of fish, baked with vegetables; a couple of fresh cucumbers.
Dinner: salad of 50 g of lean veal fillet, 1 boiled chicken egg and vegetables (any, except potatoes).
Friday
Lunch: cottage cheese (120-130 g) in the company of an orange.
Dinner: 100 g of low-fat ham; boiled chicken egg; a few radishes.
Saturday
Lunch: 2 apples and a glass of kefir.
Dinner: 200 ml of kefir and about 120 g of cottage cheese.
Sunday
Lunch: 100 g of boiled chicken fillet and 1-2 fresh cucumbers.
Dinner: 100 g of minimum fat cheese and a couple of radishes.
Contraindications of a fermented milk diet
- No version of the fermented milk diet can be adhered to during exacerbations of chronic diseases, especially those affecting the gastrointestinal tract.
- Diseases associated with kidney function are also at risk. Cottage cheese, which is high in the diet, can overload the kidneys due to its high protein content and, therefore, cause health problems.
- Also, it is not recommended to sit on a fermented milk diet for pregnant women, during breastfeeding and in adolescence (at least, without consulting a qualified specialist).
- Of course, you cannot turn to this method of body modernization for help in case of intolerance to any type of product used in the diet.
Advantages of a fermented milk diet
- Due to the abundance of protein foods in most diet options, weight loss passes without hunger pangs and special discomfort.
- As a rule, kilograms go away without forcing the losing weight to face such delights as weakness, apathy, mood swings, increased fatigue, etc.
- Speaking about the advantages of the fermented milk transformation method, one cannot fail to mention the benefits of the food involved in it. Kefir, cottage cheese, milk and other dairy products contain nutrients that are easily absorbed by the body. Therefore, conditions are created for the most comfortable digestion of food. The body is enriched with organic components, and intestinal motility is improved.
- Fermented milk products have a general strengthening effect on health, increasing the body’s defenses, and also have a calming effect on the nervous system (making the technique easier to follow psychologically).
- Thanks to the calcium content, bone structure and muscles are strengthened, which allows you to play sports without problems. Therefore, this technique, as a rule, is suitable even for professional athletes in the event that they need to lose a couple of kilograms.
Disadvantages of a fermented milk diet
- Among the disadvantages of the fermented milk diet (especially its long-term variants), it is worth highlighting the fact that milk and fermented milk can get so tired that people do not finish what they started.
- Sometimes it is difficult for a diet to be given to lovers of sweets, which are completely prohibited on it.
- Also, many can not hold out on the fermented milk method due to the lack of complex carbohydrates contained in cereals in its menu.
- Even with prolonged use, a fermented milk diet, due to the use of kefir in it, can cause discomfort, manifested by rumbling in the stomach or indigestion.
Re-carrying out the fermented milk diet
If you want to lose weight stronger and feel good, the option of a fermented milk diet lasting up to one week can be repeated a month after its end. If you have done your best for a longer period, it is not advisable to seek help from this technique for at least 2-2,5 months.