Diet with yogurt

Natural yogurts normalize the digestive tract, increase immunity, preserve beauty and youth. Find out which yogurts are healthier, get delicious recipes with them and lose up to 1 kg per day!

The diet in bifidobacteria is rightly considered one of the healthiest. Anyone who has at least once experienced the benefits of yogurt will never skip this magical product from its menu. A diet based on a miracle fermented milk helps to lose excess pounds in a fairly short time, providing energy along the way and improving digestion. There is probably not a single organ system that would not experience positive changes with the systematic inclusion of yogurt in the diet.

The peculiarity of the fermented milk product lies in its saturation with nutrients. All of them are easily digestible: compared to cow's milk, 60% of the most useful ingredients are absorbed by yogurt. At the same time, this drink does not contain milk sugar, which affects the figure better than the use of low-fat dairy products. And bifidobacteria are direct catalysts in calcium absorption, which is often used in therapy during the recovery of calcium deficiency. This type of diet is beneficial for those who are lactose intolerant and do not have the opportunity to drink milk: fermented protein does not cause lactose intolerance.

With a low-calorie product, the list of vitamins and minerals is amazing. It is hard to find an equivalent in the gastronomic list that shows such high nutritional value characteristics.

What are the beneficial substances in yogurt

1. A protein that contains all kinds of essential amino acids.
2. Carbohydrates.
3. Rich in minerals: calcium (approximately 400 mg per glass), phosphorus (participates in the formation of cellular structures and as a building material for tooth enamel and bone tissue), fluorine, chromium, cobalt, molybdenum, iodine, sulfur, zinc, iron, chlorine, sodium, etc.
4. Vitamins B1, B2, B5, B6 and B12, PP, A, D.
5. Bifidobacteria and lactobacilli.

Impact of fermented milk products based on bifidocultures on health

• Condition of the gastrointestinal tract.Lactobacilli actively colonize the intestines, displacing pathogenic bacteria. This property is often used in antibiotic treatment and in the prevention of dysbiosis. In addition, bifidobacteria eliminate the risk of diarrhea, constipation, increased gas production and are also considered as one of the factors that prevent the development of bowel cancer; with added acidity or chronic indigestion, alleviate the condition and relieve pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH reaction in the gut, and rotting microorganisms, which release toxic waste into the gastrointestinal tract, do not survive in such an environment. Thus, continuous endogenous poisoning of the body is prevented, which has a great effect on both the digestive processes and the general well-being of a person.
• Improving blood count.Regular intake of the product balances the ratio of blood elements, stimulates the renewal of the main structures: lymphocytes, erythrocytes and cytokines. It also reduces the chance of sudden increases in blood pressure in people with periods of hypertension.
• Immune system.With systemic intake of bifidobacteria, the number of killer cells and the range of interferon increases, which block the development of viruses, benign and malignant formations.
• Musculoskeletal systems.The risk of osteoporosis is significantly reduced due to the high calcium content, which is absorbed more completely than calcium from any other dairy product.
• Reproductive system.Bacteria contained in yogurt successfully fight the causative agent of vaginal liver - the bacterium Candida Albucans, successfully competing with it for the environment and moving it from the microflora of the body.
• Beauty and youth.The structure of the nail plates is strengthened; due to the neutralization of toxins in the intestines, the skin becomes clearer, pustular rashes and allergic skin rashes appear less frequently; hair loss is minimized.

Which yogurts are healthier?

Yogurt is a product of milk fermentation after pasteurization, during which all possible pathogenic microbes are killed. In the second stage of the preparation technology, milk is added to a culture in the form of a sourdough and fermentation takes place in a warm environment. The longer the heat retention time, the more acidic and thick the finished product will become due to the lactic acid-producing bacteria.

The best option for a yogurt diet would be to use a natural home-made milk treatment, because its benefits depend directly on the shelf life: on the second day after cooking, the number of beneficial bacteria drops by half, and so on in arithmetic progression. Therefore, it is better to drink yogurt that is not more than 3 days old. You can cook it at home using a yogurt maker or in a slow cooker. Sometimes even without the use of special equipment, simply maintain the desired temperature in a carefully wrapped container or thermos. By using a home-made product, you can be sure of its high quality.

Products purchased in bifidobacteria stores do not always meet these requirements. In order to increase their shelf life, special ingredients are added to the fermented product - stabilizers, preservatives. Pieces of fresh fruit are not used because this would immediately cause fermentation. Instead, they use canned berries or fruits, at worst, only syrups or flavoring agents. This makes them less useful, and sometimes even causes allergic reactions.

Menu

Normalization of the microflora is a prerequisite for any diet. In case of using this fermented milk product, this point is fully met. In addition, due to its high nutritional value, there is no threat of losing essential nutrients while losing weight. For this reason, even during a fairly strict diet, there will be no feeling of weakness and exhaustion.

A prerequisite for yogurt diets is the daily use of a lactobacilli-rich fermented milk product, in quantities of at least 500 g. The total amount is divided into portions according to the requirements of a specific diet.

On yogurt diet days, you can drink plenty of clean mineral water, green tea, herbal infusions, rosehip juice. Of course, adding sugar to drinks should be avoided. From fruit juices, pomegranate, orange, grapefruit, cherry, pineapple and apple are preferred. It is best to prepare them at home from seasonal fruits just before consumption and without pulp - clarification frees the diet from the increased content of pectin substances. Since these juices contain a lot of fruit acids, which can irritate the intestinal wall and contribute to the feeling of hunger, it is better to dilute them with water in a ratio of 1: 1.

The ideal option would be to prepare vegetable juices: such drinks are more useful and less caloric. For example, cucumber and celery juice is perfect.

Drinking alcohol is not recommended. In extreme cases, you can use a minimum of dry red wine (better than natural wine, the manufacturer of which has no doubts).

For 3 days

A strict version of the yogurt diet, which is limited in rigidity by the effect of fasting days. Weight loss during this period will be 1 kg per day. During these 3 days for breakfast, lunch and dinner, you should drink a glass of fermented yogurt, and for lunch, afternoon tea and second dinner, eat 1 large apple. Between meals, it is necessary to drink at least 2 liters of purified water: this will not only help to overcome hunger when losing weight, but will also give the body the necessary supply of fluids to avoid dehydration.

Despite the fact that the diet is limited, hunger will not bother much, because fermented milk drinks gently wrap the stomach from the inside and its mucosa is irritated by pepsins to a much lesser extent.

There is a second option for the 3-day yogurt diet. At the heart of such a diet is the active use of a lactic acid product with bifidobacteria, supplemented with fruits that promote the breakdown of fats.

Day 1

• Breakfast: half a glass of natural yogurt, 400 g melon.
• Lunch: Fruit salad with 1 kiwi, 1 orange and a glass of strawberries with sour cream.
• Dinner: . Grapefruit, 200 g of boiled chicken fillet, cabbage salad with sour cream.

Day 2

• Breakfast: a portion of muesli with berries in yogurt.
• Lunch: 1/3 medium pineapple, glass of yogurt.
• Dinner: 3 tangerines, 200 gr turkey breast, lettuce with sour cream.

Day 3

• Breakfast: 300 g watermelon pulp, a glass of natural yogurt.
• Lunch: banana-strawberry puree with apple juice.
• Dinner: 200 g grilled fish, a piece of boiled Brussels sprouts, a glass of yogurt.

The most difficult type of yogurt weight loss, mono-diet, consists only of yogurt in the diet. Its principle is as follows: all 3 days you should drink 600 ml of drink, dividing it into 5 doses. Drink 2 liters of still water every day. It should be noted that this is a fairly radical approach to losing weight, but gives excellent results.

For 7 days

The main requirement of the diet is to drink yogurt half an hour before meals. You can not drink it with hot drinks, because bifidobacteria are thermophobic and can die under the influence of high temperatures, then the result will be canceled. The drinking regime is also undergoing changes: you can drink water strictly half an hour before you get yogurt, you can not drink food. Such a measure will allow you to quench your appetite on the eve of a meal and calmly wait for the main table. Other conditions are standard for all diets: avoid fried, fatty, salty, sweet, smoked. It is better to drink it with green or herbal tea, coffee is not advised.

Allowed products include:

• unsweetened natural yogurt;
• fruits and vegetables;
• lean meat;
• lean fish (not fatty varieties);
• vegetables;
• fresh juices;
• green and herbal tea, still drinking water.

On average, in 7 days you can lose weight and become 5 kg lighter.

Monday

• Breakfast: herbal infusion, 2 plums.
• Second breakfast: a glass of yogurt with a handful of muesli, sauerkraut salad.
• Lunch: zucchini vegetable soup, tomato salad and cucumber with sour cream.
• Afternoon snack: freshly squeezed clarified juice.
• Dinner: dessert 150 g cod, cucumber, yogurt and pieces of fruit.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berries and fruit jelly.
• Second breakfast: . Glass of pomegranate juice diluted with water in a ratio of 1: 1.
• Lunch: a portion of yogurt soup, cucumber salad with yogurt sauce, herbs sprinkled with apple sauce and olive oil, 150 g boiled navaga, apple juice.
• Afternoon snack: tomato salad with sour cream, a glass of unchanged mineral water.
• Dinner: half a cup of green tea without dessert, boiled asparagus beans, seasoned with yogurt, pomegranate juice, diluted with water.

Wednesday

• Breakfast: pink tincture, 3 apricots.
• Second breakfast: a handful of dried fruits, lettuce with olive oil.
• Lunch: salad with cucumbers, tomatoes, onions and herbs with sour cream, 150 g grilled chicken, a cup of chicken broth, orange juice.
• Afternoon snack: fruit salad, mineral water.
• Dinner: vegetable stew, a couple of apples, green tea without sugar.

Thursday

• Breakfast: 100 g of berries, a handful of dried fruits.
• Second breakfast: 3 pineapple rings.
• Lunch: soup with yogurt, 150 g of boiled beef, currant puree with apples with yogurt.
• Afternoon snack: a portion of boiled vegetables with sour cream.
• Dinner: . Grapefruit, 150 g grilled pollock, boiled broccoli.

Friday

• Breakfast: herbal infusion, 100 g raspberries, 100 g dried fruits.
• Second breakfast: 200 g shrimp.
• Lunch: vegetable soup, lean rabbit meat - 200 g, tomato salad and arugula with yogurt, lemon juice diluted with water.
• Lunch: fruit salad.
• Dinner: vegetable stew, 100 g low-fat cottage cheese.

Saturday

• Breakfast: 2 plums.
• Second breakfast: yogurt-based muesli.
• Lunch: yogurt soup, salad with fresh vegetables, 2 slices of cheese, apple juice.
• Afternoon snack: 2 kiwis and a cup of green tea.
• Dinner: fresh cabbage salad with lemon juice, orange juice diluted with water.

Sunday

• Breakfast: . Grapefruit, herbal tea.
• Second breakfast: 200 g of dried fruit.
• Lunch: chicken broth, 200 g boiled chicken fillets, vegetable salad - 300 g.
• Lunch: 20 grams each nut (except peanuts).
• Dinner: 3 tbsp. buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The cycle of repeating such a yogurt diet is not more than 1 time in 1. 5-2 months, otherwise, after a 10-day course, the weight loss process can be slowed down and even stopped due to learning witha stable diet. During this time, you can lose from 4 to 6 kg. The daily calorie intake is around 1100, it is quite balanced and not stressful for the body. However, it is not worth overloading too much, physical activity should be intentional, it is advisable to train in the fresh air. In this case, the process will be much more intensive. A nice bonus is that the abundant protein found in the main element of the yogurt diet serves as a building block for muscle mass, which will provide a strong muscle structure and lack of softness, often accompanying the weight loss process.

During this type of nutrition, a large amount of vegetables and fruits are eaten, however, it should be remembered that watermelon, grapes, bananas, melons, pears, potatoes, beets should not be among them, as these representativesThe plant world contains a lot of sugars or starches, which can interfere with the required rate of metabolism.

A general condition for all 10 days: half an hour before each meal you should eat a glass of yogurt.

Dinner should take place at least 3. 5 hours before bedtime.

Approximate meal plan for each day:

• Breakfast: half a cup of warm green tea, herbal tea or rooibos tea, 150 g of fruit or berry jelly, half a cup of natural juice diluted with water.
• Lunch: yogurt soup, 100 g chicken, turkey, beef or beef (your choice), a portion of vegetable salad with herbs, juice diluted with water.
• Afternoon snack: fresh tomato salad with a yoghurt sauce, mustard and a minimal amount of salt, beaten in a blender. Herbal tea.
• Dinner: boiled asparagus beans - 200 g, half a glass of juice with water or a cup of herbal tea (green).

Diet options

Cottage cheese

Prepare 600 ml of yogurt and 200 grams of cottage cheese. Divide into 5-6 servings and eat throughout the day. Do not forget about water, herbal teas and green tea.

Kefir-kos

A popular method that has gained recognition as one of the most effective. It is most often used as a fasting day, as there are quite strict restrictions on the range of products. The result will be a weight loss of 500-700 g per day.

• Breakfast: 200 g low-fat kefir.
• Second breakfast: 200 g regular fatty kefir.
• Lunch: 200 g natural yogurt.
• Lunch: 200 natural yogurt.
• Dinner: 200 g natural yogurt.
• Late dinner: 200 g biokefir.

Throughout the day it is necessary to replenish water reserves with the help of mineral water or green tea.

Recipe

In recipes for the delicious preparation of fermented milk, dry and liquid doughs appear more often.

Juices have a richer crop content, they will bring much more health benefits. But along with this, they have a number of disadvantages: their shelf life is very short, and the taste is quite low and the consistency of the finished product is specific: not everyone likes the mucus that stretches.

Initial dried crops contain dried bacteria, which "come to life" after being placed in a suitable environment - milk at a certain temperature.

In a yogurt maker

If you are using homemade milk, it must first be boiled in order to destroy bacteria that may interfere with fermentation during the cooking process. After that, it should be cooled to room temperature. If you use store-bought milk, you do not need to boil it.

All dishes that come in contact with milk and sourdough should be thoroughly clean.

Put the contents of the bag (ampoule or jar) in the milk and beat thoroughly with a mixer at maximum speed. The more actively the whipping process takes place, the more milk will be saturated with oxygen, and this is directly related to the final quality of the product. The fact is that bifidobacteria are aerobic bacteria, that is, they grow and multiply actively only in an environment with a sufficient level of dissolved oxygen, and if it is absent, then the culture dies.

After that, the solution is poured into jars and placed in a yogurt maker and the preparation is contained in it for the time specified in the fermentation instructions (usually about 7-9 hours). Once the required number of hours has passed, the jars with the finished product are removed and placed in the refrigerator for 60 minutes. This measure is necessary to stop the intensive growth of bacteria. If this rule is not observed, then the reaction of the digestive tract to such a product can be very active, excessive gas formation and gases are possible in the intestine. After an hour in the refrigerator, the product is completely ready for use.

If desired, just before a meal, you can add to it pieces of fruit or berries, candied fruit, dried fruit, or you can whip yogurt with them in a blender until a homogeneous mass. It is not recommended to introduce additives in advance, as this may cause the lactic acid product to dry out.

When you do it again, you can use not sour dough, but existing yogurt at the rate of 150 g per liter of milk.

In a multicooker

All preparatory steps are the same as in the case of using a yogurt maker. The mixture is then poured either directly into the multi-cooking bowl, or the jars are placed in the bowl and filled with water almost completely. The multicooker then switches on for the time required in "Yogurt" or "Heating" mode (if in this way the thermostat produces a temperature of not more than 40 ° C). After an adjusted time, the finished product, as in the first case, is placed in the refrigerator for 60 minutes, after which it is absolutely ready for use.

In a pot or jar

In this case, the main condition to be ensured is to maintain the temperature inside the container for a long time. To do this, dried dough milk, poured into a pot or jar, should be in the range of 38-40 ° C. If the temperature rises above 42 ° C, the bacteria will inevitably die. The container is then sealed and wrapped tightly in several layers on a blanket or towel and placed in a warm place (for example, on a radiator). After 7-9 hours, the fermentation process should be stopped by placing the yoghurt in the refrigerator, after which it can be eaten.

Sour cream

This soup is eaten cold and is ideal for summer. Its taste is very unusual, but pleasant, slightly reminiscent of the familiar okroshka.

Ingredients for 3 servings:

• medium carbonated drinking water - 150 ml;
• chicken eggs - 3 pieces;
• medium cucumbers - 1. 5 pieces;
• parsley - 0, 5 bunch;
• fennel - 0, 5 herd;
• mustard - spoon sp;
• raisins - 1. 5 punches;
• salt to taste;
• ground bell pepper - optional;
• natural yogurt - 375 ml.

Cooking progress:

1. Rinse the first grapes and soak in warm water for 10-15 minutes, dry.
2. Finely chop the boiled eggs and cucumbers.
3. Cut the washed and dried greens. Optionally add a few green onion feathers.
4. Mix yogurt with mustard, mix thoroughly and add raisins, herbs, cucumbers and eggs.
5. Fill with mineral water, season with salt and pepper. Perziej.
6. Leave to refrigerate for 2-3 hours.

Eat chilled from tureens, soup bowl or wide cups.

There is another option, in which milk is used instead of mineral water, and a clove of garlic and lemon slices are added as spices. Before serving, this soup is cleaned in a blender and garnished with mint leaves.

Contraindications

Despite the fact that the yogurt diet is of the mild type, there are some contraindications.

1. Pathology of the heart and cardiovascular system.
2. Diabetes mellitus of any kind.
3. Oncological diseases.
4. Neuropathological diseases.
5. Central nervous system dysfunction.
6. Individual intolerance.
7. Gastritis of the stomach with pronounced high acidity.
8. Pregnancy.

In order to make sure that there are no contraindications, consulting a doctor is necessary before starting the diet.