Yogurt diet

Natural yogurts normalize the digestive tract, improve 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 bifidobacteria diet is rightfully considered one of the healthiest. Anyone who has experienced the benefits of yogurt at least once will never cross this magical item off their menu. A diet based on a miracle of fermented milk helps you 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 does not experience positive changes with the systematic inclusion of yogurt in the diet.

The uniqueness of the fermented dairy product lies in its nutrient saturation. All of them are easily digestible: compared to cow's milk, yogurt absorbs 60% more useful components. 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 recovery from 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 staggering. It is difficult to find an equivalent in the gastronomic list that presents characteristics of such high nutritional value.

What are the beneficial substances in yogurt?

1. A protein that contains all kinds of essential amino acids.
2. Carbohydrates
3. Rich mineral composition: 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.

The health impact of bifidoculture-based fermented dairy products

• Gastrointestinal tract involvement.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 heartburn or chronic indigestion, alleviate the condition and relieve pain.
• Neutralization and elimination of toxins.Lactic acid reduces the pH reaction in the intestine, and putrefactive microorganisms, which release toxic waste products within the gastrointestinal tract, do not survive in such an environment. Thus, constant endogenous intoxication of the body is avoided, which has a great effect on both the digestion processes and the general well-being of a person.
• Improved blood count.The regular intake of the product balances the proportion of blood elements, stimulates the renewal of the main structures: lymphocytes, erythrocytes and cytokines. It also reduces the chance 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 block the development of viruses, benign and malignant formations.
• Musculoskeletal system.The risk of osteoporosis is significantly 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 contained in yogurt successfully fight against the causative agent of vaginal yeast infection - the bacterium Candida Albucans, successfully competing with it for the living environment and displacing it from the body's microflora.
• Beauty and youth.The structure of the nail plates is reinforced; 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.

What yogurts are healthier?

Yogurt is a product of milk 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 sourdough is added to the milk and fermentation takes place in a warm environment. The longer the heat hold 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 natural homemade fermented milk treatment, because its benefits depend directly on the shelf life: the second day after cooking, the number of beneficial bacteria is reduced by half, and so on. in arithmetic progression. . Therefore, it is best to drink yogurt that is no more than 3 days old. You can cook it at home with a yogurt maker or in a slow cooker. Sometimes even without the use of special equipment, simply maintaining the desired temperature in a carefully wrapped container or in a thermos. Using a homemade product, you can be sure of its high quality.

Store-bought products with bifidobacteria do not always meet these requirements. To increase its shelf life, special components are added to the fermented product: stabilizers, preservatives. Chunks of fresh fruit are not used as this would cause immediate bitterness. Instead, they use canned berries or fruits, at worst just syrups or flavoring agents. This makes them not so helpful and sometimes even causes allergic reactions.

Menu

Normalization of the microflora is a prerequisite for any diet. In the case of using this fermented dairy product, this point is fully met. Also, 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-based diets is the daily use of a fermented dairy product rich in lactobacilli, in the amount of at least 500 g. The total amount is divided into servings according to the requirements of a specific diet.

On the days of the yogurt diet, you can drink plenty of non-carbonated pure mineral water, green tea, herbal teas, rosehip broth. Of course, adding sugar to drinks should be avoided. Of 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 of the higher content of pectin substances. Since these juices contain a large amount 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 ratio of 1: 1.

The ideal option would be to prepare vegetable juices - these drinks are the most useful and low in calories. 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, verging 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 have 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 to overcome hunger when losing weight, but will 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, because fermented milk drinks gently envelop the stomach from the inside, and its mucous membrane 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 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 dressing.

Day 2

• Breakfast: a portion of muesli with red berries on yogurt.
• Lunch: 1/3 of a 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 of lean grilled fish, a serving of boiled Brussels sprouts, a glass of yogurt.

The most difficult type of yogurt to lose weight, mono diets, consists solely of yogurt in the diet. Its principle is as follows: the 3 days it is necessary to drink 600 ml of drink, divided 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 it 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 nullified. The drinking regime is also undergoing changes: you can drink water strictly half an hour before taking yogurt, you can not drink food. Such a measure will allow you to dampen 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. It is better to drink it with green or herbal tea, coffee is not recommended.

Allowed products include:

• unsweetened plain yogurt;
• fruits and vegetables;
• lean meats;
• skinny 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 tea, 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.
• Snack: freshly squeezed clarified juice.
• Dinner: 150 g of cod, cucumbers, yogurt and dessert in fruit pieces.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berry and fruit jelly.
• Second breakfast: ½ glass of pomegranate juice diluted with water in a 1: 1 ratio.
• Lunch: a portion of yogurt soup, cucumber salad seasoned with yogurt sauce, herbs sprinkled with apple sauce and olive oil, 150 g of boiled navaga, apple juice.
• 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.
• Second breakfast: a handful of nuts, lettuce with 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.
• Snack: fruit salad, mineral water.
• Dinner: vegetable stew, a couple of apples, unsweetened green tea.

Thursday

• Breakfast: 100 g of berries, a handful of nuts.
• Second breakfast: 3 pineapple rings.
• Lunch: yogurt soup, 150 g of boiled beef, currant and apple puree with yogurt.
• Snack: a serving of boiled vegetables with yogurt dressing.
• Dinner: ½ grapefruit, 150 g of grilled haddock, boiled broccoli.

Friday

• Breakfast: herbal tea, 100 g of raspberries, 100 g of nuts.
• 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 of low-fat cottage cheese.

Saturday

• Breakfast: 2 plums.
• Second breakfast: yogurt-based muesli.
• Lunch: yogurt soup, fresh vegetable salad, 2 pieces of feta cheese, apple juice.
• 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 infusion.
• Second breakfast: 200 g of nuts.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of nuts (except peanuts).
• Dinner: 3 tablespoons. l. buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The repeat cycle of such a yogurt diet is no more than 1 time in 1, 5 to 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 it is not stressful on the body. However, it is not worth working too hard, physical activity must be deliberate, it is advisable to train in the fresh air. In this case, the process will be much more intense. A nice bonus is that the abundant protein found in the diet staple of yogurt serves as a building block for muscle mass, which will provide strong muscle structure and lack of sagging, which often accompanies the process of losing muscle. weight.

In the course of this type of nutrition, a large number of vegetables and fruits are eaten, however, it should be remembered that watermelon, grapes, banana, melon, pears, potatoes, beets should not be among them, since these representatives ofThe plant world contains a large amount of sugars or starch, which can hinder the required rate of metabolism.

A general condition for the 10 days: half an hour before each meal, you need to have a glass of yogurt.

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

Approximate eating plan for every day:

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

Diet options

Curd yogurt

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

Kefir-yogurt

A popular method that has earned recognition as one of the most effective. Most of the time it is used as a fast day, as it has quite strict restrictions on the range of products. The result will be a weight loss of 500-700g per day.

• Breakfast: 200 g of skimmed 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 biokefir.

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

Recipes

In recipes for the preparation of fermented fermented milk delicacies, dry and liquid sourdoughs appear most often.

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

Dry starter cultures contain dry bacteria, which "come to life" after being placed in a suitable environment - milk at a specified temperature.

In a yogurt maker

If you use homemade milk, you must first boil it to destroy any bacteria that may interfere with fermentation during the cooking process. After that, it should be cooled to room temperature. If you use stored milk, you do not need to boil it.

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

Place the contents of the envelope (blister or jar) in the milk and beat well with a mixer at maximum speed. The more actively the whipping process is carried out, the more oxygen saturated the milk will be, and this is directly related to the final quality of the product. The fact is that bifidobacteria are aerobic bacteria, that is, they actively develop and multiply only in an environment with a sufficient level of dissolved oxygen, and if it is absent, the death of the culture occurs.

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

If you wish, immediately before a meal, you can add pieces of fruit or berries, candied fruits, nuts, or you can blend yogurt with them in a blender until you get a homogeneous mass. It is not recommended to introduce additives in advance, as this can cause the lactic acid product to become acidic.

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

In a multi-kitchen

All the preparatory steps are the same as in the case of using a yogurt maker. Then the mixture is poured directly into the multi-cooker container or the jars are placed in the container and almost completely filled with water. Then the multicooker is turned 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 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 jar

In this case, the main condition that must 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 in the range of 38-40 ° C. If the temperature exceeds 42 ° C, the bacteria will inevitably die. The container is then sealed and tightly wrapped in several layers in a plush 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 yogurt in the refrigerator, after which it can be eaten.

Yogurt soup

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

Ingredient set for 3 servings:

• drinking water with mineral medium gas - 150 ml;
• chicken eggs - 3 pieces. ;
• medium cucumbers - 1, 5 pieces. ;
• parsley - 0. 5 bunch;
• dill - 0. 5 bunch;
• mustard - ¾ teaspoon;
• raisins - 1. 5 handfuls;
• salt to taste;
• ground allspice - optional;
• natural yogurt - 375 ml.

Cooking progress:

1. First rinse the raisins and soak in warm water for 10-15 minutes, pat dry.
2. Finely chop the hard-boiled eggs and cucumbers.
3. Cut up the washed and dried vegetables. Optionally add some green onion feathers.
4. Mix the yogurt with the mustard, mix well and add the raisins, herbs, cucumbers and eggs.
5. Fill with mineral water, season with salt and pepper. Mixture.
6. Let infuse in the refrigerator for 2-3 hours.

Eat cold from tureens, soup bowls, or tall glasses.

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

Contraindications

Despite the fact that the yogurt diet is mild, there are several 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. The pregnancy.

To ensure that there are no contraindications, a doctor's consultation is necessary before starting the diet.