Yogurt diet

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

The diet with bifidobacteria is rightly considered one of the healthiest. Anyone who has experienced the benefits of yogurt at least once will never replace this magical product from their menu. A diet based on a fermented milk miracle helps to lose extra pounds in a relatively short time, thus ensuring vitality and improving digestion. Perhaps there is no organ system that does not undergo positive changes in the systematic inclusion of yogurt in the diet.

The uniqueness of the fermented milk product lies in its saturation with nutrients. All of them are easily digestible: 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 the recovery of calcium deficiency. This type of diet is useful for those who are lactose intolerant and cannot afford 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 difficult to find an equivalent in the gastronomic list that shows such high nutritional characteristics.

What are the useful substances in yogurt

1. Protein containing all kinds of essential amino acids.
2. Carbohydrates.
3. Rich mineral composition: calcium (approximately 400 mg per cup), phosphorus (involved 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.

The influence of fermented dairy 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 for the prevention of dysbiosis. In addition, bifidobacteria eliminate the risk of diarrhea, constipation, increased flatulence and are also considered one of the factors that prevent the development of bowel cancer; with increased acidity or chronic indigestion, relieve the condition and relieve pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH response in the gut and putrefactive microorganisms that secrete toxic waste products in the gastrointestinal tract do not survive in such an environment. In this way, permanent 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 the blood picture.Regular intake of the product balances the ratio of blood elements, stimulates the renewal of the basic structures: lymphocytes, erythrocytes and cytokines. It also reduces the chance of sudden spikes in blood pressure in people with hypertension.
• Immune system.Systemic intake of bifidobacteria increases the number of killer cells and interferon gamma, which block the development of viruses, benign and malignant tumors.
• Musculoskeletal system.The risk of osteoporosis is significantly reduced due to the high content of calcium, which is more fully absorbed by calcium than other dairy products.
• The reproductive system.The bacteria contained in yogurt successfully fight the cause of vaginal thrush - the bacterium Candida Albucans, successfully competing with it for the 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, purulent rashes and allergic skin rashes occur less frequently; hair loss is minimized.

Which yogurts are healthier?

Yogurt is a product of lactic fermentation after pasteurization, during which all potential pathogenic microbes are killed. In the second stage of the preparation technology, a culture in the form of yeast is added to the milk and the 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 diet with yogurt would be to use natural homemade fermented milk, as its benefits directly depend on the expiration date: on the second day after cooking the number of beneficial bacteria is halved, etc. in arithmetic progression. Therefore, it is best to drink yogurt, which is not more than 3 days. You can prepare it at home using a yogurt machine or in a slow oven. Sometimes even without the use of special equipment, simply maintain the desired temperature in a carefully packed container or in a thermos. Using a home product, you can be sure of its high quality.

Store-bought products with bifidobacteria do not always meet these requirements. To increase their shelf life, special components are added to the fermented product - stabilizers, preservatives. Pieces of fresh fruit are not used because it would immediately cause sourness. Instead, they use canned fruits or berries, at worst just syrups or flavors. This makes them less useful, and sometimes even causes allergic reactions.

Menu

Normalization of the microflora is a prerequisite for any diet. In the case of the use of this fermented milk product, this point is fully fulfilled. In addition, due to its high nutritional value, there is no threat of loss of essential nutrients during weight loss. 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 fermented milk product rich in lactobacilli in an amount of at least 500 g. The total amount is divided into portions in accordance with the requirements of a particular diet.

In the days of the diet with yogurt you can drink very pure mineral still water, green tea, herbal decoctions, rosehip broth. Of course, the addition of sugar to beverages should be avoided. Of the 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. 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 the preparation of vegetable juices: such drinks are the most useful and low-calorie. 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, whose producer is not in doubt).

For 3 days

A strict version of the yogurt diet, bordering on firmness with the effect of hungry 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 a second dinner you should 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 fluid to avoid dehydration.

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

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

Day 1

• Breakfast: half a cup 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 boiled chicken fillet, cabbage salad with yogurt dressing.

Day 2

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

Day 3

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

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

For 7 days

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

Authorized products include:

• natural unsweetened yogurt;
• fruits and vegetables;
• lean meat;
• weak fish (not oily varieties);
• green;
• 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 tincture, 2 plums.
• Breakfast: a glass of yogurt with a handful of muesli, sauerkraut salad.
• Lunch: vegetable zucchini puree soup, tomato and cucumber salad with yogurt dressing.
• Afternoon snack: freshly squeezed clear juice.
• Dinner: 150 g of cod, cucumbers, yogurt and fruit desserts.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of fruit and fruit jelly.
• Breakfast: ½ a glass of pomegranate juice diluted with water in a ratio of 1: 1.
• Lunch: a portion of yogurt soup, cucumber salad, seasoned with sour sauce, herbs sprinkled with apple sauce 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, seasoned with yogurt, pomegranate juice, diluted with water.

Wednesday

• Breakfast: rosehip tincture, 3 apricots.
• Breakfast: a handful of dried fruit, lettuce with olive oil.
• Lunch: salad of cucumbers, tomatoes, onions and herbs with yogurt, 150 g grilled chicken, a glass 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 fruit, a handful of dried fruit.
• Breakfast: 3 pineapple rings.
• Lunch: yogurt soup, 150 g of boiled beef, blackcurrant puree and apples with yogurt.
• Afternoon snack: a portion of cooked vegetables with a yogurt dressing.
• Dinner: ½ grapefruit, 150 g grilled mint, boiled broccoli.

Friday

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

Saturday

• Breakfast: 2 plums.
• Breakfast: muesli based on yogurt.
• Lunch: yogurt soup, fresh vegetable salad, 2 pieces of feta 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: ½ grapefruit, herbal tea.
• Breakfast: 200 g of dried fruit.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of all kinds of nuts (except peanuts).
• Dinner: 3 tablespoons buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The cycle of repetition of such a diet with yogurt is not more than 1 time in 1, 5–2 months, otherwise after a 10-day course the weight loss process may slow down and even stop due to getting used to a stable diet. During this time you can lose 4 to 6 kg. The daily calorie intake is about 1100, it is quite balanced and not stressful for the body. However, it is not worth overworking too much, physical activity should be conscious, it is recommended to train in the fresh air. In this case, the process will be much more intensive. The nice bonus is that the abundant protein, which is found in the main part of the yogurt diet, serves as a building block for muscle mass, which will provide a strong muscle structure and lack of relaxation, often accompanying the weight loss process.

In the course of this type of diet a large amount of vegetables and fruits are eaten, but it should be remembered that watermelon, grapes, banana, melon, pears, potatoes, beets should not be among them, as these representatives of the plant world contain manysugars or starch, which may interfere with the required rate of metabolism.

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

Dinner should be held at least 3, 5 hours before bedtime.

Approximate meal plan for each day:

• Breakfast: half a cup of warm green, 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 veal (of your choice), a portion of vegetable salad with herbs, juice diluted with water.
• Afternoon snack: fresh tomato salad with yogurt dressing, mustard and a minimum amount of salt, beaten in a blender. Herbal tea.
• Dinner: boiled asparagus - 200 g, half a cup of juice with water or a cup of herbal (green) tea.

Diet options

Yoghurt

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

Kefir-yogurt

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

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

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

Receptions

Dry and liquid yeasts most often appear in recipes for the preparation of fermented fermented milk delicacies.

Fluids have a richer harvest, they will bring many more health benefits. But at the same time they have a number of disadvantages: their shelf life is too short, the taste is quite low and the consistency of the final product is specific: not everyone likes the stretching mucus.

Dry yeasts contain dried bacteria that "come to life" after being placed in a suitable environment - milk at a certain temperature.

In a yogurt maker

If you use homemade milk, it must first be boiled to kill any bacteria that may interfere with fermentation during the cooking process. It should then be cooled to room temperature. If you use store-bought milk, you don't need to boil it.

All containers that come in contact with milk and yeast must be perfectly clean.

Place the contents of the sachet (ampoule or jar) in the milk and beat thoroughly with a mixer at maximum speed. The more active the whipping process, the more oxygen 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 actively grow and multiply only in an environment with sufficient levels of dissolved oxygen, and if it is missing, then the culture dies.

The solution is then poured into jars and placed in a yoghurt maker and the preparation is contained in it for the time specified in the fermentation instructions (usually about 7-9 hours). After the required number of hours, 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 followed, then the reaction of the digestive tract to such a product may be too active, excessive gas formation and flatulence in the intestine is possible. After one hour in the refrigerator, the product is completely ready for use.

Optionally, immediately before a meal, you can add pieces of fruit or berries, candied fruit, dried fruit to them or you can beat yogurt with them in a blender until a homogeneous mass. It is not recommended to introduce additives in advance, as this may lead to acidification of the lactic acid product.

When re-cooking, you can use not the yeast, but the existing yogurt in the amount of 150 g per liter of milk.

In a multicooker

All preparatory steps are the same as in the case of using a yogurt machine. The mixture is then poured either directly into the bowl of the multicooker, or the jars are placed in the bowl and filled almost completely with water. The multicooker is then switched on for the required time in "Yogurt" or "Heating" mode (if in this mode the thermostat produces a temperature of no more than 40 ° C). After a regulated time, the final 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 jar

In this case, the main condition that must be provided is to maintain the temperature in the container for a long time. To do this, sourdough milk poured into a saucepan 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 tightly wrapped in several layers in a blanket or towel and placed in a warm place (eg 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.

Yogurt soup

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

Set of ingredients for 3 servings:

• mineral medium carbonated drinking water - 150 ml;
• chicken eggs - 3 pcs. ;
• medium-sized cucumbers - 1, 5 pcs. ;
• parsley - 0, 5 connection;
• dill - 0, 5 connection;
• mustard - ¾ teaspoon;
• raisins - 1, 5 handfuls;
• salt to taste;
• allspice ground pepper - optional;
• natural yogurt - 375 ml.

Progress in cooking:

1. First, rinse the raisins and soak in warm water for 10-15 minutes, dry.
2. Finely chop the boiled eggs and cucumbers.
3. Cut the washed and dried 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. Add mineral water, season with salt and pepper. They mix.
6. Leave to infuse in the refrigerator for 2-3 hours.

Eat chilled from tureens, soup bowls 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 a spice. Before serving, puree this soup in a blender and garnish with mint leaves.

Contraindications

Despite the fact that the yogurt diet is of the sparing 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. Dysfunction of the central nervous system.
6. Individual intolerance.
7. Gastritis of the stomach with pronounced high acidity.
8. Pregnancy.

To make sure that there are no contraindications, it is necessary to consult a doctor before starting the diet.