Yogurt diet

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

The diet on bifidobacteria is rightly considered one of the healthiest. Anyone who has at least once experienced the health benefits of yogurt will never come across this magical item on their menu. A diet based on miracle fermented milk allows you to lose extra pounds in a fairly short time, providing vigor and improving digestion along the way. Perhaps there is 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 easy to digest: compared to cow's milk, 60% more useful components 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 the absorption of calcium, which is often used in therapy during recovery from calcium deficiency. This type of diet is useful for people who are lactose intolerant and cannot afford to drink milk: fermented proteins do not cause lactose intolerance.

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

What are the beneficial substances in yogurt

1. A protein containing all types of essential amino acids.
2. Carbohydrates.
3. Rich mineral composition: calcium (about 400 mg per glass), phosphorus (participates in the formation of cellular structures and as a building material for dental 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.

The impact of fermented dairy products based on bifidocultures on health

• State 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 one of the factors that prevent the development of intestinal cancer; with increased acidity or chronic indigestion, relieves disease and relieves pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH reaction in the intestine and putrefactive microorganisms, which release toxic waste inside the gastrointestinal tract, do not survive in such an environment. Thus, the constant endogenous poisoning of the body is avoided, which has a significant effect on the processes of digestion and the general well-being of a person.
• Improved 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 possibility of sudden spikes in blood pressure in people with episodes of hypertension.
• The immune system.With the systematic intake of bifidobacteria, the number of killer cells and gamma interferon increases, which blocks the development of viruses, benign and malignant formations.
• Musculoskeletal system.The risk of osteoporosis is greatly reduced due to the high content of calcium, which is absorbed more completely than calcium from any other dairy product.
• The reproductive system.The bacteria in yogurt successfully fight against the causative agent of vaginal thrush - the bacterium Candida Albucans, successfully competing with it for the living environment and displacing 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 cleaner, pustular rashes and allergic rashes appear less often; hair loss is minimized.

Which yogurts are healthier?

Yogurt is a product of the fermentation of milk after pasteurization, during which all potential pathogens are killed. At the second stage of preparation technology, a culture in the form of a sourdough is added to the milk, and fermentation takes place in a warm environment. The longer the heat holding time, the more acidic and thicker the finished product will become due to lactic acid producing bacteria.

The best option for a yogurt diet would be to use a homemade fermented milk treat, as its benefits directly depend on the shelf life: on the second day after cooking, the number of beneficial bacteria decreases by half, and so on. continuation 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, it is enough to maintain the desired temperature in a carefully wrapped container or in a thermos. By using a homemade product, you can be sure of its high quality.

Store-bought products containing bifidobacteria do not always meet these requirements. In order to increase their shelf life, special components are added to the fermented product - stabilizers, preservatives. Pieces of fresh fruit are not used as this will immediately cause acidification. Instead, they use canned berries or fruit, in the worst case, just syrups or flavoring agents. This makes them less useful and sometimes even causes allergic reactions.

Menu

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

A prerequisite for diets on yogurt is the daily use of a fermented milk product rich in lactobacilli, at a rate 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 a lot of pure mineral water, green tea, herbal infusions, rosehip broth. Of course, you should avoid adding sugar to drinks. Among the fruit juices, pomegranate, orange, grapefruit, cherry, pineapple and apple are preferable. It is better 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 walls and contribute to the feeling of hunger, it is better to dilute them with water in a 1: 1 ratio.

The ideal option would be to prepare vegetable juices: these drinks are the most useful and the lowest in calories. For example, cucumber-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, of which the manufacturer has no doubts).

For 3 days

A strict version of the yogurt diet, bordering on rigidity with 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 the 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 defeat hunger during weight loss, but also give the body the necessary fluid intake to avoid dehydration.

Despite the fact that the diet is limited, hunger will not bother too much, since drinks with fermented milk gently envelop the stomach from the inside, and its mucous membrane is much less irritated by pepsins.

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

Day 1

• Breakfast: half a glass of natural yogurt, 400 g of melon.
• Lunch: Fruit salad of 1 kiwi, 1 orange and a glass of strawberries with yogurt dressing.
• Dinner: ½ grapefruit, 200 g of boiled chicken fillet, coleslaw with yogurt vinaigrette.

Day 2

• Breakfast: a portion of berry muesli on yogurt.
• Lunch: 1/3 of medium pineapple, glass of yogurt.
• Dinner: 3 mandarins, 200 g of boiled turkey breast, lettuce with yogurt dressing.

Day 3

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

The most difficult type of yogurt weight loss, mono diets, consist only of yogurt in the diet. Its principle is as follows: every 3 days you need to drink 600 ml of drink, dividing them into 5 doses. Drink 2 liters of plain water every day. It should be noted that this is a pretty drastic approach to weight loss, but it gives great 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, since bifidobacteria are thermophobic and can die under the influence of high temperatures, then the result will be canceled. The drinking regime also undergoes changes: you can drink water strictly half an hour before taking yogurt, you can not drink food. Such a measure will allow you to stifle your appetite on the eve of a meal and calmly wait for the main table. The rest of the conditions are standard for all diets: avoid fried, fatty, salty, sweet, smoked foods. It is best to drink it with green tea or herbal teas, coffee is not recommended.

Authorized products include:

• natural unsweetened yogurt;
• fruits and vegetables;
• lean meats;
• lean fish (non-fatty);
• green vegetables;
• fresh fruit juice;
• green herbal tea, always 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 puree soup, tomato and cucumber salad with yogurt dressing.
• Afternoon snack: freshly squeezed clarified juice.
• Dinner: 150 g of cod, cucumbers, yogurt and pieces of fruit for dessert.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berries and fruit jelly.
• Second breakfast: ½ glass of pomegranate juice diluted with water in a 1: 1 ratio.
• Lunch: a portion of yoghurt soup, cucumber salad seasoned with yogurt sauce, herbs sprinkled with applesauce and olive oil, 150 g of boiled navaga, apple juice
• Afternoon snack: tomato salad with yogurt dressing, a glass of still mineral water.
• Dinner: half a cup of unsweetened green tea, boiled asparagus beans, seasoned with yogurt, pomegranate juice, diluted with water.

Wednesday

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

Thursday

• Breakfast: 100 g of berries, a handful of dried fruits.
• Second breakfast: 3 pineapple rings.
• Lunch: yoghurt soup, 150 g of boiled beef, blackcurrant-apple puree with yogurt.
• Afternoon snack: a serving of boiled vegetables with yogurt dressing.
• Dinner: ½ grapefruit, 150 g of grilled pollock, boiled broccoli.

Friday

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

Saturday

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

Sunday

• Breakfast: ½ grapefruit, herbal tea.
• Second breakfast: 200 g of dried fruit.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of all nuts (except peanuts).
• Dinner: 3 tbsp. l. buckwheat porridge without salt or oil, 2 tomatoes, pineapple juice.

For 10 days

The repetition cycle of such a yogurt diet lasts no more than once in 1, 5-2 months, otherwise, after a 10-day course, the process of weight loss can slow down and even stop. stop due to getting used to a stable diet. During this time, you can lose 4-6 kg. The daily calorie intake is around 1100, it is quite balanced and not stressful for the body. Nevertheless, it is not worth too much overwork, physical activity should be deliberate, it is advisable to train in the great outdoors. In this case, the process will be much more intense. A nice benefit is that the abundant protein found in the yogurt staple serves as a building block for muscle mass, which will provide strong muscle structure and lack of sluggishness, often accompanying the weight loss process.

During this type of nutrition, a large amount of vegetables and fruits is consumed, however, it should be remembered that watermelon, grapes, bananas, melon, pears, potatoes and beets do notshould not be part of it, because these representatives of the plant world contain a lot of sugars or starch, which can hamper the required rate of metabolism.

A general condition for every 10 days: half an hour before each meal you need to 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 hot green tea, herbal tea or rooibos tea, 150 g of fruit or berry jelly, half a glass of natural juice diluted with water.
• Lunch: yogurt soup, 100 g of chicken, turkey, beef or veal (your choice), a portion of vegetable salad with herbs, juice diluted with water.
• Afternoon snack: salad of fresh tomatoes with a dressing of yogurt, mustard and minimal salt, whipped in a blender. Tisane.
• Dinner: boiled asparagus beans - 200 g, half a glass of juice with water or a cup of herbal tea (green).

Diet options

Curd-yogurt

Prepare 600 ml of yogurt and 200 grams of cottage cheese. Divide into 5-6 portions and eat throughout the day. Don't forget the water, herbal teas and green tea.

Kefir-yogurt

A popular method that has been recognized as one of the most effective. Most often it is used as a fasting day, since it has quite strict restrictions in the product line. The result will be a weight loss of 500-700g per day.

• Breakfast: 200 g of low fat kefir.
• Second breakfast: 200 g of regular fatty kefir.
• Lunch: 200 g of natural yogurt.
• Lunch: 200 natural yogurts.
• Dinner: 200 g of natural yogurt.
• Late dinner: 200 g of biocefir.

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

Recipes

In recipes for preparing delicacies from fermented fermented milk, dry and liquid sourdoughs appear most often.

Liquids have a richer content in cultures, they will bring many health benefits. But in addition to this, they have a number of drawbacks: their shelf life is too short, the taste is rather weak, and the consistency of the finished product is specific: not everyone likes stretching mucus. .

Dry starter cultures 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 could interfere with fermentation during cooking. After that, it should be cooled to room temperature. If you are using reserve milk, you don't need to boil it.

All dishes that come into contact with milk and sourdough must be perfectly clean.

Place the contents of the sachet (ampoule or jar) in the milk and beat well with a mixer at maximum speed. The more active the whipping process, the more oxygen-saturated the milk will be, which is directly related to the final quality of the product. The fact is that bifidobacteria are aerobic bacteria, that is, they actively grow and multiply only in an environment with a sufficient level of dissolved oxygen, and in the absence of it, culturedies.

After that, the solution is poured into jars and placed in a yogurt maker, and the preparation is contained there for the time specified in the instructions for the ferment (usually about 7-9 hours). After 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 development of bacteria. If this rule is not observed, the reaction of the digestive tract to such a product may be too active, excessive gas formation and flatulence is possible in the intestine. After an hour in the refrigerator, the product is completely ready for use.

If desired, immediately before a meal, you can add pieces of fruit or berries, candied fruit, dried fruit to it, or you can whisk yogurt with them in a blender until you get ahomogeneous mass. It is not recommended to introduce additives in advance, as this can cause acidification of the lactic acid product.

When recasting, you can use not the sourdough, but the existing yogurt at the rate of 150 g per liter of milk.

In a multicooker

All the preparatory steps are the same as in the case of using a yogurt maker. Then the mixture is poured either directly into the multicooker bowl, or the jars are placed in the bowl and almost completely filled with water. Then, the multicooker starts up for the required time in "Yoghurt" or "Heating" mode (if in this mode the thermostat produces a temperature not exceeding 40 ° C). After a regulated 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 saucepan or pot

In this case, the main condition to be guaranteed is to maintain the temperature inside the container for a long time. To do this, sourdough milk, poured into a saucepan or jar, should be between 38 and 40 ° C. If the temperature exceeds 42 ° C, the bacteria will inevitably die. Then the container is sealed and tightly wrapped in several layers in a blanket or terry 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 yogurt in the refrigerator, after which it can be eaten.

Yoghurt soup

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

Set of ingredients for 3 servings:

• carbonated medium mineral drinking water - 150 ml;
• chicken eggs - 3 pcs. ;
• cucumbers of medium size - 1, 5 pcs. . ;
• parsley - 0, 5 bunch;
• dill - 0, 5 bunch;
• mustard - ¾ c. teaspoon;
• raisins - 1, 5 handfuls;
• salt to taste;
• ground allspice - optional;
• plain yogurt - 375 ml.

Cooking progress:

1. Rinse the raisins first and soak them in lukewarm water for 10-15 minutes, pat dry.
2. Finely chop the hard-boiled eggs and cucumbers.
3. Cut the washed and dried green vegetables. Optionally add a few green onion feathers.
4. Mix the yogurt with the mustard, mix well and add the raisins, herbs, cucumbers and eggs.
5. Complete with mineral water, season with salt and pepper. Mix.
6. Leave to infuse in the refrigerator for 2-3 hours.

Eat fresh in soup tureens, soup bowls or large glasses.

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

Contraindications

Despite the fact that the yogurt diet is a mild type, there are several contraindications.

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

In order to ensure that there are no contraindications, a medical consultation is necessary before starting the diet.