Yogurt diet

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

The bifidobacteria diet is considered to be one of the healthiest. Anyone who has experienced the benefits of yogurt at least once will never cross this magical product from their menu. A diet based on the miracle of fermented milk helps you lose extra pounds in a relatively short time, providing vigor and improving digestion. There may not be a single organic system that does not undergo positive changes with the systematic inclusion of yogurt in the diet.

The uniqueness of the fermented dairy product lies in its saturation with nutrients. All of them are easily digestible: compared to cow's milk, 60% more useful components are absorbed from 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 those who have lactose intolerance 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 incredible. It is difficult to find in the gastronomic list an equivalent that has characteristics of such high nutritional value.

What are the beneficial substances in yogurt

1. A protein that contains all types 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.

Health impact of fermented dairy products based on bifidocultures

• Condition of the gastrointestinal tract.Lactobacilli actively colonize the intestines, displacing pathogenic bacteria. This property is often used to treat antibiotics and to prevent dysbiosis. In addition, bifidobacteria eliminate the risk of diarrhea, constipation, increased gas production and are also considered to be one of the factors that prevent the development of intestinal cancer; with increased acidity or chronic indigestion, relieves the condition and relieves pain.
• Neutralization and elimination of toxins.Lactic acid reduces the pH reaction in the intestine, and putrefying microorganisms, which release toxic waste within the gastrointestinal tract, do not survive in such an environment. Thus, constant endogenous poisoning of the body is avoided, which has a great effect on the digestion processes and on the general well-being of a person.
• Improve the blood count.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 possibility of sudden spikes in blood pressure in people with hypertension attacks.
• The immune system.With the systematic ingestion 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 calcium content, which is absorbed more completely than calcium from any other dairy.
• The reproductive system.The bacteria contained in yogurt successfully fight against the causative agent of vaginal candidiasis - the Candida Albucans bacterium, competing with it for the 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 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 potential pathogens are killed. In the second stage of the preparation technology, a culture in the form of fermented dough is added to the milk and fermentation takes place in a warm environment. The longer the heat retention time, the more acidic and thicker the finished product will become due to the bacteria that produce lactic acid.

The best option for a yogurt diet would be to use a natural homemade fermented milk, because its benefits depend directly on the expiration date: on the second day after cooking, the number of beneficial bacteria drops in half and so on in the arithmetic progression. Therefore, it is better to drink yogurt that is no more than 3 days old. You can cook it at home using a yogurt maker or in an electric pan. Sometimes even without the use of special equipment, just maintain the desired temperature in a carefully packaged container or in a thermos. Using a homemade product, you can be sure of its high quality.

Products with bifidobacteria purchased in stores do not always meet these requirements. To increase its shelf life, special components are added to the fermented product - stabilizers, preservatives. Pieces of fresh fruit are not used as this would cause immediate souring. Instead, they use canned berries or fruits, in the worst case, only 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. In addition, due to its high nutritional value, there is no threat of losing essential nutrients when losing weight. For this reason, even during a very restricted diet, there will be no feeling of weakness and tiredness.

A prerequisite for the yogurt-based diet is the daily use of a fermented dairy product rich in lactobacilli, in the amount of at least 500 g, the total amount being divided into portions according to the needs of a specific diet.

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

The ideal would be to prepare vegetable juices: these 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 manufacturer has no doubts).

For 3 days

A strict version of the yogurt diet, bordering on stiffness with the effect of fasting days. The weight loss during this period will be 1 kg per day. During those 3 days for breakfast, lunch and dinner, you need to 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 by losing weight, but will also give the body the necessary supply of fluids to prevent dehydration.

Despite the fact that the diet is limited, hunger does not bother much, because drinks with fermented milk gently envelop the stomach 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 by fruits that promote the breakdown of fats.

Day 1

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

Day 2

• Breakfast: a serving of muesli with berries in yogurt.
• Lunch: 1/3 medium pineapple, glass of yogurt.
• Dinner: 3 tangerines, 200 g of cooked turkey breast, lettuce with yogurt sauce.

Day 3

• Breakfast: 300 g of watermelon pulp, a glass of plain yogurt.
• Lunch: mashed banana with strawberry and 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, the mono diets, consists only of yogurt in the diet. Its principle is as follows: every 3 days you need to 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 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 cannot drink with hot drinks, as bifidobacteria are thermophobic and can die under the influence of high temperatures, so the result will be canceled. The drinking regime is also undergoing changes: you can drink water strictly half an hour before taking yogurt, you cannot drink food. Such a measure will allow you to suppress your appetite on the eve of the meal and wait calmly for the main table. The other conditions are standard for all diets: avoid fried, fatty, salty, sweet, smoked. It is best to drink it with green or herbal tea, coffee is not advisable.

Allowed products include:

• unsweetened natural yogurt;
• fruits and vegetables;
• lean meats;
• lean fish (non-greasy 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 infusion, 2 plums.
• Second breakfast: a glass of yogurt with a handful of muesli, sauerkraut salad.
• Lunch: vegetable puree soup with zucchini, tomato and cucumber salad with yogurt dressing.
• Afternoon snack: clarified juice freshly squeezed.
• Dinner: 150 g of cod, cucumber, yogurt and dessert of pieces of fruit.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berry and fruit jam.
• Second breakfast: ½ glass of pomegranate juice diluted in water in a 1: 1 ratio.
• Lunch: a portion of yogurt soup, cucumber salad seasoned with yogurt dressing, 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, cooked asparagus grains, seasoned with yogurt, pomegranate juice diluted in water.

Wednesday

• Breakfast: tincture of rosehip, 3 apricots.
• Second breakfast: a handful of dried fruits, lettuce with olive oil.
• Lunch: cucumber, tomato, onion and herb salad with yogurt dressing, 150 g of grilled chicken, a cup of chicken broth, orange juice.
• Afternoon snack: fruit salad, mineral water.
• Dinner: vegetable stew, two apples, unsweetened green tea.

Thursday

• Breakfast: 100 g of red fruits, a handful of dried fruits.
• Second breakfast: 3 slices of pineapple.
• Lunch: yogurt soup, 150 g of cooked meat, apple puree with yogurt.
• Afternoon snack: a portion of vegetables cooked with yogurt sauce.
• Dinner: ½ grapefruit, 150 g of grilled julienne, boiled broccoli.

Friday

• Breakfast: herbal infusion, 100 g of raspberries, 100 g of 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 in water.
• Lunch: fruit salad.
• Dinner: vegetable stew, 100 g of skimmed cottage cheese.

Saturday

• Breakfast: 2 plums.
• Second 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 coleslaw with lemon juice, orange juice diluted in water.

Domigo

• Breakfast: ½ grapefruit, herbal tea.
• Second breakfast: 200 g of dried fruit.
• Lunch: chicken broth, 200 g of cooked chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of any nut (except peanuts).
• Dinner: 3 tablespoons. me. 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, 5–2 months, otherwise, after a 10-day course, the weight loss process may slow down and even stop due to adaptation toa stable diet. During this time, you can lose 4 to 6 kg. The daily caloric intake is about 1100, is quite balanced and is not stressful for the body. However, it is not worth working too much, physical activity must be deliberate, it is advisable to train outdoors. In that case, the process will be much more intense. A good bonus is that the abundant protein found in the base of the yogurt diet serves as a building block for muscle mass, which will provide a strong muscle structure and an absence of flab, often accompanying the weight loss process.

In the course of this type of food, a large amount of vegetables and fruits are eaten, however, it must be remembered that watermelon, grapes, bananas, melons, pears, potatoes, beets should not be among them, since these representatives from O Mundo das dasplants contain too many sugars or starch, which can impair the required metabolism rate.

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

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

Approximate meal plan for every day:

• Breakfast: half a cup of hot green tea, herbal tea or rooibos tea, 150 g of fruit or wild jelly, half a glass of natural juice diluted in water.
• Lunch: yogurt soup, 100 g of chicken, turkey, cow or veal (at your choice), a serving of vegetable salad with herbs, juice diluted in water.
• Afternoon snack: fresh tomato salad with yogurt dressing, mustard and a minimum amount of salt, beaten in a blender. Herbs tea.
• Dinner: cooked asparagus beans - 200 g, half a glass of juice with water or a cup of herbal tea (green).

Diet options

Yogurt curd

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

Kefir-yogurt

A popular method that has gained recognition as one of the most effective. Most of the time it is used as a fasting day, as it has very strict restrictions on the product range. 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 normal fat kefir.
• Lunch: 200 g of plain yogurt.
• Lunch: 200 natural yogurts.
• Dinner: 200 g of plain yogurt.
• Late dinner: 200 g of biokefir.

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

Recipes

In recipes for preparing fermented fermented milk delicacies, dry and liquid yeasts appear more frequently.

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

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

At a yogurt maker

If using homemade milk, it must first be boiled to destroy any bacteria that may interfere with fermentation during the cooking process. After that, it must be cooled to room temperature. If you use store milk, you don't need to boil it.

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

Place the contents of the sachet (ampoule or jar) in the milk and beat vigorously with the mixer at full speed. The more active the beating process, the more the 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 develop and actively multiply only in an environment with a sufficient level of dissolved oxygen and, in their absence, the culture dies.

Then, the solution is poured into pots and placed in a yogurt and the preparation is contained for the time specified in the instructions for the yeast (usually about 7 to 9 hours). After the necessary hours, the bottles with the finished product are removed and placed in the refrigerator for 60 minutes. This measure is necessary to prevent the intensive development of bacteria. If this rule is not observed, the reaction of the digestive tract to such a product can be very active, with excessive gas formation and flatulence in the intestine. After an hour in the refrigerator, the product is completely ready for use.

If you wish, just before a meal, you can add pieces of fruit or berries, candied fruit, dried fruit, or you can beat the yogurt with them in a blender until you get a homogeneous dough. It is not recommended to introduce additives in advance, as this can cause acidification of the lactic acid product.

When remaking, you can use not the fermented dough, but the existing yogurt in the proportion of 150 g per liter of milk.

In a multicooker

All preparatory steps are the same as for a yogurt maker. Then, the mixture is poured directly into the multi-cooking bowl or the jars are placed in the bowl and filled with water almost completely. Then, the multicooker stays on for as long as necessary in the "Yogurt" or "Heating" mode (if in this mode the thermostat produces a temperature not exceeding 40 ° C). After a set 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 jug

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, the leavened milk, placed in a pot or jug, must 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 Turkish blanket or towel and placed in a warm place (for example, in a radiator). After 7 to 9 hours, the fermentation process must be stopped by placing the yogurt in the refrigerator, after which it can be consumed.

Yogurt soup

This soup is cold food 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 drinking water with mineral medium - 150 ml;
• chicken eggs - 3 pieces;
• medium-sized cucumbers - 1, 5 pcs. ;
• 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.

Culinary progress:

1. Wash the raisins first and soak in warm water for 10-15 minutes, dry.
2. Chop the boiled eggs and cucumbers.
3. Cut 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. Complete with mineral water, season with salt and pepper. Mix.
6. Leave to infuse in the refrigerator for 2-3 hours.

Eat ice cream from terrines, soup bowls or large glasses.

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

Contraindications

Although the yogurt diet is of the 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. 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, a medical consultation is necessary before starting the diet.