Fermented milk diet for weight loss. Diet on fermented milk products Sour milk for weight loss

One of the most favorite and effective methods of losing weight is the fermented milk diet. Products such as cheese, cottage cheese, fermented baked milk, yogurt, sour cream, yogurt, kefir, whey are perfectly absorbed by the body and give a feeling of fullness for a long time. In addition, these products are loved by many people - both men and women.

Today we will tell you what the essence of this weight loss system is and share several options for a fermented milk diet.

Essence, benefits and benefits

We all know about the beneficial properties of fermented milk products from school.

• Firstly, they all contain valuable bifidobacteria and lactobacilli, which, when entering the body, break down milk protein, and therefore we easily digest this food. Also, thanks to bacteria, milk sugar and lactose are well absorbed;
• Secondly, lactic acid has the ability to prevent the development of putrefactive microflora and helps to increase the number of beneficial bacteria that protect the intestinal walls from various infections;
• Thirdly, fermentation of milk entails an increase in the content of useful substances in the product - vitamins B, A, C, PP, D. This food enriches the body with calcium, magnesium and phosphorus.

And, perhaps, the most important thing is that with regular consumption of such food, intestinal motility improves, constipation and increased gas formation are eliminated, waste, toxins, radionuclides, excess fluid are removed from the body, and weight, accordingly, decreases.

It is also worth noting that fermented milk products contain a lot of protein, a minimum of carbohydrates and fats, if, of course, you give preference to low-fat types. In addition, they successfully combat cosmetic problems, and many women believe that “sour milk” is the best remedy for the beauty of skin, hair and nails.

So, the benefits of this diet are:

• hearty and tasty menu;
• no need to prepare dishes from expensive ingredients;
• rapid loss of body weight.

Diet on fermented milk products: basic rules

1. It is recommended to eat 3 to 5 times a day, avoiding snacks;
2. During the day, you need to drink a sufficient amount of clean, non-carbonated water - at least two liters. It is advisable to drink water not after meals, but half an hour before meals. You should also start your morning with a glass of water at room temperature;
3. The fermented milk diet menu may include fresh fruits, whole grain bread, and a small amount of honey - no more than two teaspoons per day. Also, during a fermented milk diet, it is very important, in addition to fermented milk products, to consume fresh, boiled or stewed vegetables, since they are a source of fiber and have a positive effect on the functioning of the gastrointestinal tract;
4. It is necessary to give preference to low-fat types of cottage cheese, kefir, fermented baked milk and cheese. But it is undesirable to consume completely low-fat products even while losing weight, since many beneficial substances, such as calcium and vitamin C, are not absorbed without fat. In addition, low-fat food does not give you a feeling of fullness, and losing weight will be a real test for your body;
5. You should stop drinking strong tea and coffee, alcoholic beverages, and smoking.

Types of diet

Option 1

This diet is designed for one week.

Often this menu is used to arrange a fasting day every seven days.

• Breakfast: a cocktail of 250 ml of fresh kefir or yogurt (without sugar) and 160 g of any fruit or berries,
  a slice of dried grain bread;
• Lunch: a glass of kefir, an apple;
• Lunch: cold kefir soup with fresh herbs, tomato, two diet croutons;
• Dinner: 120 g low-fat cottage cheese with herbs, 70 g boiled chicken breast.

Option 2

It is recommended to follow this fermented milk diet for eight days. However, if it doesn’t seem too strict to you, the duration of weight loss can be increased to two weeks.

Monday:

Divide 500 g of low-fat cottage cheese and 500 ml of kefir into five doses and consume throughout the day. You are also allowed to drink whey and weak green tea.

Tuesday:

• Breakfast: the white of one chicken egg, a glass of kefir, fermented baked milk or yogurt;
• Lunch: one orange;
• Lunch: a plate of vegetable soup, 100 g of boiled white meat, a piece of dried bread, a glass of fermented baked milk;
• Dinner: 100 g of cottage cheese with two tablespoons of low-fat sour cream.

Wednesday:

• Breakfast: 120 ml of yogurt, 50 g of hard or Adyghe cheese;
• Lunch: two apples;
• Lunch: 250 ml of vegetable soup or fish soup, 120 g of boiled fish, two cucumbers, a slice of black bread;
• Dinner: apple, orange or grapefruit, grain bread, glass of kefir.

Thursday:

• Breakfast: scrambled eggs from the whites of two eggs, processed cheese without additives, two wheat crackers;
• Lunch: apple or grapefruit, half a glass of yogurt;
• Lunch: light soup with chicken broth (cooked on the breast) without frying, 150 g of cottage cheese with a tablespoon of low-fat sour cream, a slice of black bread, unsweetened compote;
• Dinner: 60 g of hard cheese or 100 g of suluguni (not smoked), a glass of kefir or fermented baked milk.

Friday:

• Breakfast: 120 g of cottage cheese casserole without sugar with a spoon of honey, a glass of low-fat kefir or yogurt;
• Lunch: a jar of plain yogurt, a slice of grain bread, 3-4 dried apricots;
• Lunch: chicken or beef broth with the addition of herbs, 140 g of boiled fish or lean meat, diet bread or crackers, a glass of compote;
• Dinner: 120 g of grainy cottage cheese, poured over a glass of skim milk.

Saturday:

• Breakfast: weak tea without sugar with milk, 100 g of cheese with a fat content of no more than 40%;
• Lunch: a jar of fresh yoghurt or fermented baked milk;
• Lunch: 130 g of boiled beef or chicken liver with broth, salad of tomato, cucumber and radish (in winter - carrots and cabbage), seasoned with a spoon of vegetable oil, a glass of whey or kefir;
• Dinner: whites of two boiled chicken eggs, 40 g of suluguni or Adyghe cheese, 200 ml of kefir.

Sunday:

• Breakfast: weak tea or coffee with milk without sugar, 3-4 biscuits;
• Lunch: one glass of fermented baked milk, 40 g of hard cheese;
• Lunch: vegetable broth, 120 g of baked beef or chicken breast, kefir or fermented baked milk of your choice;
• Dinner: boiled chicken egg, 70 g of cottage cheese, weak tea with milk.

The eighth day should be made a fasting day - you can, for example, sit exclusively on fresh or baked vegetables, or drink only kefir all day.

Option 3

You can simply give yourself a few fasting days on kefir, yogurt or fermented baked milk.

During the day, drink 5 glasses of any fermented milk drink you like, or eat 70 g of cottage cheese three times a day. You are also allowed to drink weak tea and coffee, which can be diluted with low-fat milk.

The fermented milk diet is the best dietary option without excess calories, carbohydrates and fats. Dairy products are perfectly digestible, supply the necessary protein and replenish the intestinal flora. They ensure digestion and prevent the formation of fat.

They must be included in the daily menu - for vigor and health. Is it possible to eat only fermented milk foods to lose weight? And what are the best dairy products for humans?

Fermented - means made from sour milk

Fermented milk products include products that are obtained through the process of fermenting milk. These are cottage cheese, fermented baked milk, kefir, yogurt, sourdough, yogurt, ayran, kumiss.

Fermentation of milk occurs using lactic acid bacteria, or special fungal/yeast microorganisms. To acidify and ferment milk sugar, lactobacilli, Bulgarian bacillus, milk coli, streptococcus acidophilus, and propionic bacteria are added to milk. Or kefir grains, milk yeast.

Bacteria, yeast, and fungi for ripening can be added externally in the form of a special starter. In this case, the composition of kefir or fermented baked milk is predictable; it is written on the packaging. Bacteria are also initially found in milk. Over the course of several hours or days, they reproduce by feeding on milk sugar. As a result, the milk turns into sour milk or sour milk. Such products contain an uncontrolled variety of fungal and bacterial flora.

Note: in order to obtain a guaranteed amount of lactic acid bacteria, the milk is pasteurized (boiled) and only then is it inoculated with a certain starter culture.

During the process of acidification, bacteria and other microorganisms convert milk sugar (lactose) into lactic acid. This increases the acidity of the product, making it taste sour. The increased pH initiates the folding of milk protein. Therefore, during prolonged souring, yogurt is divided into fractions - a thick white mass and transparent whey. And the allergic milk protein leaves the product composition and whey proteins remain, which do not cause allergies.

During the acidification process, the content of microorganisms in the dairy product increases, which provides medicinal properties, the ability to improve intestinal function and improve immunity. With daily consumption of fermented milk products, improving digestion affects weight gain. Mass growth stops and the elimination of intestinal contents begins.

Fermented milk products: useful composition for weight loss

Ryazhenka, kefir, homemade yogurt, yogurt are useful in themselves. They not only allow you to lose weight, but also improve immunity and improve digestion. What does eating fermented milk products do for our body?

• All dairy products contain calcium. It is necessary for the strength of teeth and bones, prevents muscle spasms, and maintains skin elasticity. Daily consumption of kefir, cottage cheese and milk provides the daily requirement of calcium, which for an adult is 1.5 g per day. Thus, a diet on fermented milk products prevents osteoporosis and softening of bones, “loose” joints, and other age-related diseases of the musculoskeletal system.
• All soured or fermented dairy products contain beneficial, friendly lactic acid bacteria. Their set is determined by the composition of the starter and its use in the acidification process. In any case, curdled milk contains several types of bacteria that ensure the digestion and absorption of food. This makes fermented milk indispensable for any daily menu - regular and dietary.

  Note: accelerating digestion leads to cleansing of the intestines and weight loss. With complete digestion, there are no undigested toxic residues left in the intestinal cavity, which accumulate, become compacted, form fecal stones and form excess weight.

• Milk is a complete liquid food. In addition to calcium and bacteria, it contains enzymes (lactose or milk sugar), microelements, and vitamins. And also protein. Enzymes – improve digestion. Milk protein is mainly casein (about 80%) and whey protein (albumin, globulin). Milk and whey proteins are highly digestible; unlike animal proteins, they are almost completely broken down and used to build new cells. Thus, milk proteins work to renew cells and promote rejuvenation of internal organs and skin.

Diet based on fermented milk or fresh milk?

Lactic acid products are unique because they only bring benefits to humans (of course, if the milk is obtained from cows grazing in a clean natural area). A fermented milk diet is better than eating fresh milk, since the composition of kefir, fermented baked milk and curdled milk differs from the composition of fresh milk - it is fuller, better quality, healthier. Let's list the advantages of fermented milk over fresh milk:

• Fermented milk contains tens of times more lactic acid bacteria. There is a very small amount of them in fresh milk.
• Due to the large number of friendly microorganisms, liquid products from sour milk (ryazhenka, kefir, yogurt) are absorbed by 90-95%, that is, almost completely. Unlike milk, whose absorption rate is 20% less.
• An acidic environment ensures better absorption of calcium. This microelement is absorbed more fully from kefir and fermented baked milk than from milk.
• Fresh milk can cause an allergic reaction. It is caused by the milk protein casein. During the process of acidification, casein protein coagulates. The proteins remaining in the whey are less allergenic compared to casein. Therefore, sour milk and products based on it extremely rarely cause allergic reactions.

A diet based on fermented milk products is accessible and useful to everyone who wants to lose weight and improve their health.

Fermented milk diet for weight loss is the best!

Losing weight on kefir and cottage cheese is considered one of the best ways to lose weight. Weekly fasting days with milk are the best prevention of digestive diseases and fat accumulation. And a week-long fasting on yogurt is one of the most useful ways to lose weight quickly.

The fermented milk diet is considered better because it provides a number of additional benefits. Namely:

• Losing extra pounds occurs without feeling hungry. Milk protein saturates, and bacteria ensure the breakdown and absorption of food components.
• Lactic acid products have many beneficial side effects - they improve health, improve digestion, strengthen musculoskeletal tissue, and strengthen the immune system.
• Milk is available, costs a relatively small amount of money and is a non-importable product for any region (except for the Far North, the Arctic Circle).

Let's summarize: losing weight on cottage cheese and fermented baked milk, kefir is effective, healthy and inexpensive. Available and allowed to everyone! With rare exceptions, dairy products are contraindicated for those people who have a severe allergy to dairy.

Lactic acid diet: who should not

What to consider: kefir and fermented milk products with a distinct sour taste contain lactic acid. These products are not suitable for high stomach acidity. Therefore, for gastritis and ulcerative conditions against a background of increased pH, less acidic yogurt and fermented baked milk are used.

As for cottage cheese, it is indicated for any diseases with varying stomach acidity. It has no sour taste and consists of 20% protein, being a record holder among protein products.

Meat also contains 15-20% protein. At the same time, meat protein is more difficult to digest than plant protein.

Fermented milk products: list for diet

A dozen names of fermented milk products make you think - what is better for a diet, for regular food? In order to choose the best dairy product for yourself, you need to focus on its taste and composition. Differences in composition are determined by the production of the product - what is used for ripening and what is obtained as a result.

Cottage cheese is a record holder for protein nutrition

Cottage cheese - obtained by heating sour milk, kefir or yogurt. This product is a record holder for milk protein content. It contains the maximum amount of milk protein among all other dairy products - about 20-25%. Cottage cheese can have different fat content, from 0 to 18%.

The fat content indicator determines the calorie content of cottage cheese and its use in weight loss diets. In turn, fat content and calorie content are determined by the fat content of the milk from which the cottage cheese was obtained. If you fermented full-fat milk without skimming the cream, the product will turn out fatty. If the milk was passed through a separator, and then fermented and heated, then such cottage cheese will be low-fat, down to 0%.

Fermented milk drinks

Kefir, yogurt, fermented baked milk and yogurt are products of milk fermentation by various bacteria, fungi and rods. Depending on the composition of the starter, these milk drinks may contain different types of microorganisms. And therefore - have a sour or sweetish taste.

Kefir and yogurt have a sharp sour taste. They contain a wide variety of lactic acid microorganisms, which provide acid.

Ryazhenka and yogurt have a calmer taste. For their production, 2-3 types of rods or bacteria are used, so they contain noticeably less acid. In addition, fermented baked milk is fermented from pasteurized heat-treated milk. And sweeteners, fruit puree, and sugar are often added to yoghurts, especially factory-made ones.

Sour milk is a product that has been sour on its own, without additional fermentation, using the bacteria contained in natural milk.

Whey is a product of cottage cheese production, the remaining liquid after curdling (separation of the solid fraction) of kefir or yogurt. It is distinguished by a very low fat content and the presence of a large amount of whey non-allergic proteins.

Whey is used for sports nutrition - helps build muscle mass. Do not confuse it with fat mass - whey does not form fat, it supplies amino acids for tissue renewal!

Low-fat sour milk products for weight loss

To achieve a weight loss effect, you need to choose dairy products with low or zero fat content. For example, low-fat cottage cheese, kefir, fermented baked milk, yogurt, prepared with low-fat milk and containing 1% fat. Fatty dairy products are not suitable for weight loss - sour cream (this product has a fat content of at least 15%), hard cheese (its minimum fat content is 30%), and full-fat cottage cheese (9% or more milk fat).

How long to lose weight on fermented milk: day, week, month

Losing weight on sour milk, cottage cheese and fermented baked milk can last one day or several weeks. You can eat cottage cheese, milk and yogurt for a long time, and practice milk fasting days during fasting. At the same time, be sure that you are not losing anything except extra pounds. Receiving in return vigor, beauty and health.

Long-term fermented milk diets are best done in the winter. At this time, there are few fresh fruits and vegetables, which are also used in the menu for weight loss. Therefore, fermented baked milk, cottage cheese and kefir in winter are the only representatives of available healthy dietary products.

To primarily eat fermented milk foods for a month or more, add a small amount of cereals, as well as cheese, herbs, fruits, and vegetables to the diet. Dairy products contain almost no carbohydrates. These substances are necessary for energy, tone and active movement. A long-term lactic acid diet requires the introduction of a small amount of carbohydrate food into the diet.

An affordable fermented milk diet not only helps you lose weight without feeling hungry and losing muscle mass, but also improves your emotional state. Find out about all its advantages, get a menu and lose up to 5 kg per week!

Tasty and healthy fermented milk products are included in the diet of most people almost from birth. In addition, foods and drinks made from specially or naturally fermented low-fat milk are important components of many weight loss techniques. Also based on them, a separate fermented milk diet has been created, which allows you to get rid of extra pounds without hunger, discomfort and harm to health. Kefir, yogurt, yogurt, cottage cheese, various cheeses and many other types of sour milk products are easily digestible, quickly satiate and provide a fairly long-lasting feeling of satiety due to the presence of animal protein and other beneficial nutrients.

The essence

Losing weight on a fermented milk diet can be called unique in its essence. The main components of her diet are among the most popular dietary products with low calorie content and a lot of beneficial properties. Their use has the most beneficial effect on the gastrointestinal tract and the functioning of the entire digestive system, which generally contributes to improved health and appearance.

Fermented milk products are produced by fermentation of milk, which results in its fermentation with the participation of yeast and lactic acid bacteria. Based on the nature of fermentation, there are 2 types of such products:

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

Naturally fermented fermented milk has a sour taste and thick consistency. With mixed fermentation, it acquires a slightly pungent specific taste due to the presence of carbon dioxide and alcohol. By combining different types of lactic acid products and combining them with other healthy foods, you can very effectively cleanse the body and lose weight, while eating tasty and varied.

Important! When using a fermented milk diet, you should keep in mind that the list for cleansing and losing weight includes only foods with low fat content. Too fatty fermented milk is not suitable for dietary nutrition due to its high calorie content, and completely low-fat milk is not recommended, since the absence of fat significantly reduces the absorption of protein.

Along with excellent taste, lactic acid products have many beneficial properties for weight loss, due to the presence of a large number of valuable and even unique substances - nutrients, micro- and macroelements, as well as beneficial bacteria and yeast. Such food is perfectly digestible and has a number of beneficial effects on the body:

• activates digestive processes, relieves constipation;
• helps with dysbacteriosis, improving intestinal microflora;
• improves metabolism, increases the absorption of nutrients;
• cleanses the intestines of waste, toxins and other harmful deposits;
• removes excess fluid, eliminates swelling;
• prevents the development of osteoporosis in older people;
• perfectly tones, relieves fatigue;
• improves skin condition.

It is most advisable to use a fermented milk diet for weight loss in the hot season. Drinking chilled lactic acid drinks provides quick saturation and quenches thirst, and the lactic acid they contain regulates the functioning of internal organs and actively resists pathogenic bacteria in the body. It has been scientifically proven that daily intake of even a small amount of fermented milk can reduce the incidence of infectious diseases by 2 times. At the same time, organic fatty acids, bifidobacteria and lactobacilli, present in most types of such products, have a positive effect on digestion, accelerate metabolic processes and generally improve the functioning of the gastrointestinal tract. Therefore, nutritionists recommend a diet based on fermented milk products not only to normalize body weight, but also to cleanse the body, improve the functioning of the digestive system, and improve health in general.

The process of losing weight on a fermented milk diet has very significant advantages:

• the abundance of protein foods in the menu allows you to lose weight solely through the consumption of adipose tissue, preventing a decrease in muscle mass;
• the same fact contributes to the fact that with a fairly low caloric intake during the day, hunger is practically not felt, and body weight quickly decreases;
• products made from fermented milk have a general strengthening effect, increase defenses and calm the nervous system, eliminating the appearance of conditions characteristic of other low-calorie methods - weakness, apathy, increased fatigue, mood swings, etc.;
• high calcium content has a beneficial effect on bone structure and muscles, allowing you to exercise and increasing the effectiveness of weight loss;
• The main menu components are affordable and readily available in all grocery stores.

Despite the fact that using a fermented milk diet for weight loss is simple and accessible, in order to achieve the desired result, you must adhere to several key rules:

• choose only fermented milk with minimal, but not zero fat content, without sugar or any synthetic additives (flavors, thickeners, dyes, etc.);
• strictly adhere to the proposed diet and meal schedule;
• drink 1.8−2 liters of clean water per day.

Important! The menu option and duration of the weight loss course on a fermented milk diet must be selected individually, taking into account lifestyle, health status and nutritional needs to ensure normal functioning of the body. The average weight loss can be 2-5 extra pounds per week, depending on the severity of the diet and metabolic characteristics.

If necessary, the weekly course can be repeated after a month's break. If the duration of weight loss was 2–3 weeks, then you should use this method after 2–3 months, respectively.

Sample menu

The fermented milk diet is represented by several menu options, which can be divided into two categories:

• only on lactic acid products;
• with the addition of other healthy ingredients - vegetables, fruits and animal proteins (eggs, lean meats or fish).

In the first case, weight loss is somewhat more effective, as with other mono-diets, but differs from them in a more varied diet. The products included in its composition, although they belong to the same group, have different consistency and taste. The introduction of a small amount of other dietary components into the menu allows you to make the weight loss process more comfortable and reduce its stressful effect on the body.

For 3 days

A mono-diet on fermented milk products is the shortest in duration, because, despite all the benefits of such nutrition, it is very unbalanced and cannot provide the body with all the necessary substances. For this reason, you should not use fermented milk as the only component of the diet for more than three days. During this time, you can lose 2-3 kg of excess weight, cleanse your intestines well and improve the functioning of your digestive tract by improving the intestinal microflora. A sample menu could be as follows:

First day:

• breakfast - 150 g of cottage cheese, grated with 2 tbsp. l. sour cream, tea;
• snack - 250 ml of natural (without additives) yogurt;
• lunch - 150 g of unsalted cheese, 250 ml of fermented baked milk;
• afternoon snack - 250 ml of yogurt;
• dinner - 250 ml of yogurt, 100 g of unsalted Adyghe cheese.

• breakfast - 100 g of hard cheese, tea;
• snack - 250 ml kefir;
• lunch - 200 g of cottage cheese, 250 ml of yogurt;
• afternoon snack - 250 ml yogurt;
• dinner - 250 ml ryazhenka, 100 g mozzarella.

• breakfast - 150 g of unsalted Adyghe cheese, tea;
• snack - 250 ml of fermented baked milk;
• lunch - 100 g of hard cheese, 250 ml of yogurt;
• afternoon snack - 250 ml fermented baked milk;
• dinner - 150 g mozzarella, 250 ml yogurt.

In the intervals between meals, you need to drink a lot of water to ensure the timely elimination of harmful substances formed as a result of the breakdown of proteins, which come in significant quantities with such a diet.

For 5 days

There are several options for losing weight on a fermented milk diet, which differ only slightly in the severity of the diet from the mono-diet described above due to the presence of a small number of other products on the menu. The duration of such techniques is 5 days. Diet: fractional (5-6 servings during the day). Vegetables, herbs and fruits can be used as additional components.

With vegetables

The combination of fermented milk with vegetables can be done according to two schemes:

• 1.5 liters of fermented milk drinks and 1 kg of vegetables (except potatoes);
• 1 liter of drinks, 400 g of cottage cheese or any low-calorie cheese, 800 g of vegetables and herbs.

Foods may be consumed separately (at different meals) or combined in one serving. When used together, you can prepare various dishes - salads, cocktails, smoothies from permitted ingredients. In this case, losing weight on a fermented milk diet will be more comfortable and tasty.

With vegetables and fruits

Fruits should be added to the menu of this method in small quantities and only those that do not have a too sweet taste. Apples and citruses are ideal for this. The menu must be built according to the following scheme:

• breakfast - 200 ml of yogurt with chopped or grated apple;
• lunch - 250 ml of kefir, 2 cucumbers, greens (you can prepare a cold soup from chopped greens and pieces of cucumbers doused with kefir);
• afternoon snack - fruit salad with low-fat sour cream;
• dinner - 100 g of cottage cheese with herbs, 250 ml of herbal tea.

Between meals you can drink whey, herbal teas, and clean water. The option of losing weight on a fermented milk diet with fruit is slightly less effective, but is much easier to tolerate than a mono-diet or a diet with the addition of only vegetables.

For a week

The essence of the weekly variety of diet with fermented milk is that it additionally includes not only plant foods, but also proteins of animal origin (meat, fish, eggs). You can use the example below to create a menu:

The first day is a fasting day, which can be carried out in two ways:

1. During the day you are allowed to drink only 1 liter of kefir;
2. The daily menu consists of 0.5 kg of cottage cheese and 0.5 liters of kefir.

In both cases, as well as in the subsequent days of the course, you should drink up to 2 liters of clean water per day.

• breakfast - 1 boiled or fried egg without fat, 200 ml of kefir;
• lunch – 100 g of curd mass with a handful of berries;
• lunch - 230 ml of vegetable soup without potatoes, 100 g of boiled chicken fillet, 200 ml of fermented baked milk;
• afternoon snack – 1 grapefruit;
• dinner - 80 g of unsalted cheese, 150 ml of yogurt.

• breakfast - 50 g of hard cheese, unsweetened coffee or tea;
• lunch - 200 ml yogurt;
• lunch - 200 ml fish soup without potatoes, 150 g boiled fish, 1 tomato or cucumber, 200 ml kefir;
• afternoon snack - 100 g of cottage cheese with berries;
• dinner - 200 ml kefir, 1 apple.

Fourth:

• breakfast - ½ processed cheese, 1 fried egg;
• lunch - 200 ml fermented baked milk;
• lunch - 200 ml of celery soup without potatoes, 150 g of boiled veal, 200 ml of kefir;
• afternoon snack - 1 fruit (apple or orange);
• dinner - 80 g of unsalted cheese, 200 ml of yogurt.

• breakfast - 100 g of cottage cheese casserole, 200 ml of kefir;
• lunch - 200 ml of yogurt with berries;
• lunch - 200 ml of meat broth with herbs, 150 g of boiled chicken or fish, 2 cucumbers, 200 ml of fermented baked milk;
• afternoon snack - ½ processed cheese, 200 ml yogurt;
• dinner - 100 g of unsalted Adyghe cheese, 200 ml of fermented baked milk.

• breakfast - 100 g of hard cheese, tea or coffee;
• afternoon snack - 200 ml yogurt;
• lunch - 250 ml of vegetable broth, 100 g of veal liver, 10 radishes or 2 tomatoes, 200 ml of yogurt;
• afternoon snack - 200 g of cottage cheese with berries;
• dinner - 1 boiled egg or an omelet from it, 100 g of unsalted cheese, 200 ml of fermented baked milk.

The seventh day is a fasting day, similar to the first, but on a different menu option. So, if the course began with kefir unloading, then it should end with kefir-curd, or vice versa. It is especially important to adhere to this rule in cases where the course is repeated 2-4 times in a row without a break. Although this approach is not stipulated by the terms of the diet, many people who are losing weight use this particular diet option for longer-term adherence, since it is the most gentle of all those proposed.

For a month

The longest fermented milk diet is designed for 4 weeks, although the menu offered in it is quite restrictive and low in calories. Therefore, you need to choose this weight loss option with caution.

Breakfast is always the same for all days - whole grain bread with a slice of low-calorie cheese and tea. Other main meals may be:

Monday:

• in the afternoon – 2-3 apples, 200 ml of yogurt;
• in the evening - 1 egg, 2 cucumbers, 150 g of cottage cheese.

• in the afternoon - 200 g of boiled chicken breast, 2 cucumbers;
• in the evening - 150 g of cottage cheese, 200 ml of fermented baked milk.

• in the afternoon - 100 g of unsalted cheese, 200 ml of yogurt, 1 grapefruit;
• in the evening - scrambled eggs from 2 eggs, 200 g of chopped green vegetables.

• in the afternoon - 200 g of fish baked with vegetables, 200 ml of yogurt;
• in the evening - 200 g of vinaigrette without potatoes, 1 egg, 150 g of veal, 200 ml of whey.

• in the afternoon - 150 g of cottage cheese, 1 orange (apple);
• in the evening - 100 g of ham without fat, 1 egg, 2 tomatoes or 10 radishes, 200 ml of whey.

• in the afternoon - 2 apples, 200 ml of yogurt;
• in the evening - 150 g of cottage cheese, 200 ml of yogurt.

Sunday:

• in the afternoon - 100 g of boiled chicken breast, 2 cucumbers;
• in the evening - 100 g of cheese, herbs, 200 ml of fermented baked milk.

The daily fluid intake with such a diet should be increased to 2.5–3 liters. This includes herbal teas, whey and pure water, which should be consumed between meals.

Each of these options for losing weight on a fermented milk diet is a very effective method of eliminating excess weight. The number of kilograms lost when using the chosen diet is very individual, but in any case, switching to such a diet will cleanse the body, improve the functioning of the digestive system, and strengthen bone and muscle tissue.

Quitting the diet

If you incorrectly switch to the diet familiar to a particular person after completing a fairly strict dietary course, there is a high risk of returning lost kilograms. To prevent this from happening, you must follow several important rules for getting out of the process of losing weight on a fermented milk diet:

• prohibited foods must be introduced gradually, without creating new stress for the body, which is already accustomed to receiving a minimum amount of food;
• for 1–2 weeks (depending on the duration of the diet program), you should refrain from eating sweets, flour, and fatty foods, giving preference to vegetables, cereals, lean meat and fish, eggs, unsweetened fruits, and whole grain bread;
• do not allow a sharp increase in daily calorie intake - the increase in the amount of food and calories consumed should be gradual and reasonable.

One of the main conditions for maintaining the desired weight is physical exercise and physical activity in general. During the exit period, it is not recommended to train hard in the gym - it is better to start with morning exercises, light exercises, daily walking or cycling.

Contraindications

Despite the enormous health benefits, using a fermented milk diet for weight loss is not suitable for everyone. A contraindication to such a diet is the presence of certain pathological conditions, including:

• period of exacerbation of chronic diseases, especially the gastrointestinal tract;
• pancreatitis, other diseases of the pancreas;
• increased level of gastric acidity;
• problems with the thyroid gland;
• individual intolerance to fermented milk products;
• tendency to bloating or diarrhea;
• high or low blood pressure;
• diseases of the kidneys, urinary system, liver and gall bladder.

Also, an abundance of lactic acid products in the diet is not recommended during pregnancy and breastfeeding. Excessive consumption of such foods can disrupt calcium metabolism and increase the level of “bad” cholesterol.

The benefits of fermented milk products cannot be underestimated. The lactic acid they contain has a beneficial effect on the gastrointestinal tract, removing harmful bacteria from it. Thus, our body literally gains a second youth.

Fermented milk products can restore the microflora of the intestinal and stomach mucosa. In addition, fermented milk products prevent constipation and completely cleanse the intestines, leaving beneficial microorganisms in it.

We can say that a diet based on fermented milk products, which is also called the “white diet,” helps to heal and cleanse the body. At the same time, excess weight is lost. In a week you can get rid of 4 kilograms.

What are the benefits of this diet?

Since fermented milk products contain a small amount of calories, they can be consumed in large quantities without causing harm to the body. At the same time, the weight will gradually decrease.

Such products are rich in vitamins and beneficial elements, so the body will be grateful to you for such a vitamin cocktail. Active substances and beneficial bacteria have a beneficial effect on the entire body, stimulating its functioning.

In addition, dairy products are “builders” of muscle and bone tissue. A particularly important factor is that on such a diet you will not starve, since fermented milk products perfectly satisfy hunger. And this is important for any diet.

Contraindications

1. Hypertension or hypotension.
2. Problems with the thyroid gland.
3. Kidney and gastrointestinal diseases.
4. Problems with the skeletal system and joints.
5. Increased acidity of the gastrointestinal tract.
6. Lactose intolerance.

Basic Rules

1. Before each meal, it is recommended to drink 200 g of non-carbonated mineral water.
2. Choose low-fat fermented milk products.
3. Eliminate acidic fruits and vegetables from your diet.

What to eat

Any fermented milk products are suitable for this white diet. This can be yoghurt, yogurt, kefir, ayran, matsoni. Low-fat cheeses and cottage cheese are also welcome. If it is yogurt, it is better to prepare it yourself, since a product with various additives will bring little benefit. You can eat vegetables and fruits, preferably raw, as well as nuts.

Two options for the white diet

Daily meals should be accompanied by the consumption of fruits, nuts and vegetables. It is best to eat at regular intervals about 6 times a day. You can plan your schedule so that it is convenient for you. Below are 2 sample diet options.

Option #1

• Breakfast: fermented baked milk – 400 g;
• Afternoon snack: boiled potatoes – 3 pcs;
• Lunch: cottage cheese – 150 g;
• Second lunch: vegetable salad with vegetable oil;
• Dinner: feta cheese – 150 g;
• Second dinner: apples – 2 pcs.

Option No. 2

• Breakfast: yogurt or kefir – 400 g;
• Afternoon snack: pears – 2 pcs;
• Lunch: low-fat sour cream – 150 g;
• Second lunch: nuts – 100 g;
• Dinner: ayran or tan – 400 g;
• Second dinner: boiled beets.

The amount of food consumed on this diet is quite sufficient, so you will not have to starve. Plus, dairy products perfectly fill you up and give you a feeling of fullness. You can reduce the portions a little if you wish. Throughout the day, it is recommended to drink various herbal teas and clean, non-carbonated water. The liquid can be drunk without any restrictions.

The name of the diet speaks for itself: when choosing a diet, preference is given to any lactic acid products. These include kefir, curdled milk, cottage cheese, sour cream, kumiss, acidophilus, yoghurts, drinks "Vita", "Snowball" etc. It must be remembered that for fasting diet need to choose low-fat or low-fat lactic acid drinks. We recommend giving preference kefir, the most easily digestible, low-fat and medicinal of all. The duration of the lactic acid fasting diet can be from 5 to 10-12 days.

We offer an approximate menu of a lactic acid fasting diet for the first six days. The menu can then be repeated or some adjustments and amendments can be made to it.

First day

First breakfast:

• 1/2 cup kefir (weak or medium);
• 150 g low-fat cottage cheese (can be mixed with dried fruits).

Lunch:

• a glass of kefir (weak or medium);
• a piece of milk pudding (can be replaced with cottage cheese).

Dinner:

• a glass of fruit-kefir cocktail (with the addition of finely chopped fruits or berries);
• soup made from kefir or curdled milk with a small amount of potatoes.

Afternoon snack:

• 1/2 cup kefir (weak or medium).

Dinner:

• a glass of low-fat yogurt with any berry;
• 50-60 g oatmeal cookies.

Late dinner:

• a glass of strong kefir.

Second day

First breakfast:

• 1/2 cup kefir (can be replaced with low-fat yogurt).

Lunch:

• sandwich with low-fat unsalted cheese.

Dinner:

• a glass of weak or medium kefir;
• cheese soup (without pasta) with rye croutons.

Afternoon snack:

Dinner:

• a glass of “lingonberry milk” (weak kefir mixed with a small amount of milk and berries – lingonberries). You can drink lingonberry milk with oatmeal cookies or diet bread.

Late dinner:

• a glass of strong kefir.

The third day

First breakfast:

• 1/2 cup of weak or medium kefir.

Lunch:

• a glass of weak or medium kefir;
• cottage cheese casserole with a small amount of any jam.

Dinner:

• a glass of weak or medium kefir;
• buckwheat porridge with milk and honey.

Afternoon snack:

• 1/2 cup of weak or medium kefir.

Dinner:

• a glass of strong kefir;
• cottage cheese cookies in small quantities.

Late dinner:

• 1/2 cup strong kefir.

Fourth day

First breakfast:

• 1/2 cup of weak or medium kefir.

Lunch:

• 1 glass of weak or medium kefir (can be replaced with yogurt);
• scrambled eggs with kefir and parsley.

Dinner:

• okroshka made from beet tops, fresh cucumbers, green onions and kefir.

Afternoon snack:

• 1/2 cup of weak or medium kefir.

Dinner:

• a glass of strong kefir;
• processed cheese (unsalted and low-fat) with rye bread.

Late dinner:

• a glass of strong kefir.

Fifth day

First breakfast:

• 1/2 cup of weak or medium kefir.

Lunch:

• a glass of weak or medium kefir;
• curd pudding.

Dinner:

• Cold soup "Tator" (whipped kefir mixed with walnuts, fresh cucumbers, herbs).

Afternoon snack:

• 1/2 cup of weak or medium kefir.

Dinner:

• a glass of lactic acid cocktail with grated cottage cheese, chopped nettle leaves and dill;
• oatmeal cookies or diet bread.

Late dinner:

• a glass of strong kefir.

Sixth day - fasting

If you decide to extend the diet for another six days, give freedom to your imagination and try to diversify your diet yourself, adhering to the general “lactic acid” direction.

Remember, obesity can and should be fought. To do this, sometimes it is enough to give up your usual lifestyle, change your favorite habit of overeating (especially at night) and pay deserved attention to the healing properties of kefir.