Yogurt diet

Natural yogurt normalizes the digestive tract, strengthens immunity, maintains beauty and youth. Find out which yogurts are the healthiest, get delicious recipes and lose up to 1 kg per day!

The diet with bifidobacteria is rightly considered to be one of the healthiest. Anyone who has experienced the benefits of yogurt at least once will never remove this magical product from their menu. A diet based on a miracle of fermented milk will help shed extra pounds in a relatively short amount of time, adding strength along the way, and improving digestion. Perhaps there is not a single organ system that would not experience positive changes from the systematic inclusion of yogurt in the diet.

The uniqueness of the fermented milk product lies in its nutrient saturation. All of them are easy to digest: Compared to cow's milk, 60% more useful components are absorbed from yoghurt. At the same time, this drink does not contain lactose, which will have a better effect on the figure than using low-fat dairy products. And bifidobacteria are direct catalysts in the absorption of calcium, which is often used in therapy to restore calcium deficiency. This type of diet is helpful for people with lactose intolerance who 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 has such high nutritional properties.

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 (approx. 400 mg per glass), phosphorus (involved in the formation of cell 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 milk products based on bifido cultures on health

• Condition of the gastrointestinal tract.Lactobacilli actively colonize the intestines and displace pathogenic bacteria. This property is widely used in antibiotic treatment and in the prevention of dysbiosis. In addition, bifidobacteria eliminate the risk of diarrhea, constipation and increased gas production and are also considered to be one of the factors that prevent the development of colon 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 intestines, and putrefactive microorganisms that release toxic waste products in the gastrointestinal tract do not survive in such an environment. In this way, constant endogenous poisoning of the body is prevented, which affects both the digestive processes and the general well-being of a person.
• Improvement of the blood count.Regular use of the product balances the ratio of blood elements and 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 high blood pressure.
• The immune system.With the systematic uptake of bifidobacteria, the number of killer cells and interferon gamma increases, which blocks 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 more fully absorbed than calcium from other dairy products.
• The reproductive system.The bacteria contained in yoghurt successfully fight the pathogen causing vaginal thrush - the bacterium Candida Albucans - and successfully compete with it for the living environment and displace 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 are less common. Hair loss is minimized.

Which yogurts are healthier?

Yogurt is a product of post-pasteurization milk fermentation that kills all potential pathogenic microbes. In the second stage of the 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 storage time, the more acidic and thick the finished product will be due to the lactic acid-producing bacteria.

The best option for a yogurt diet would be to use a natural homemade fermented milk, since its benefits are directly related to the shelf life: on the second day after cooking, the number of beneficial bacteria decreases by half, and so on in the arithmetic process. 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 without special equipment, simply keep the desired temperature in a carefully packed container or in a thermos. When you use a homemade product, you can be sure that it is of high quality.

Store-bought products containing bifidobacteria do not always meet these requirements. To increase the shelf life, special components are added to the fermented product - stabilizers, preservatives. Fresh pieces of fruit are not used as this would lead to acid formation immediately. Instead, they use canned berries or fruit, in the worst case just syrups or flavorings. This makes them less useful and sometimes even causes allergic reactions.

Menu

The normalization of microflora is a basic requirement for any diet. When using this fermented milk product, this point is fully met. In addition, due to its high nutritional value, there is no risk of losing important nutrients and losing weight at the same time. Because of this, even during a fairly strict diet, there will be no feeling of weakness and exhaustion.

A prerequisite for a yogurt diet is the daily use of a lactobacilli-rich fermented milk product in an amount of at least 500 g. The total amount is divided into servings according to the requirements of a particular diet.

On the days of the yogurt diet, you can drink plenty of pure mineral still water, green tea, herbal teas, and rose hip broth. Of course, adding sugar to beverages should be avoided. Of fruit juices, pomegranate, orange, grapefruit, cherry, pineapple and apple are preferable. 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 walls and contribute to the feeling of hunger, it is better to dilute them in a ratio of 1: 1 with water.

The ideal option would be to prepare vegetable juices: such drinks are the most useful and low in calories. For example, cucumber and celery juice is perfect.

Alcohol is not recommended. In extreme cases, you can use a minimum of dry red wine (better than natural wine, the producer of which has no doubt).

For 3 days

A strict version of the yogurt diet that borders on rigidity with the effect of fasting days. The weight loss during this period is 1 kg per day. During these 3 days for breakfast, lunch and dinner you must drink a glass of fermented yogurt and eat 1 large apple for lunch, afternoon tea and second dinner. At least 2 liters of purified water must be drunk between meals. Not only does this help overcome hunger pangs as you lose weight, it also gives the body the hydration it needs to prevent dehydration.

Despite the fact that the diet is limited, hunger will not bother too much, since 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 center 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 made from 1 kiwi, 1 orange and a glass of strawberries with yogurt dressing.
• Dinner: ½ grapefruit, 200 g cooked chicken fillet, cabbage salad with yogurt dressing.

day 2

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

Day 3

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

The toughest type of yogurt weight loss, mono dieting, consists solely of yogurt in the diet. The principle is as follows: every 3 days you need to drink 600 ml of the drink and divide it into 5 doses. Drink 2 liters of still water every day. It should be noted that this is quite a radical 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 is nullified. The drinking regime also changes: you can drink water 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 advisable.

Permitted products are:

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

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

Monday

• Breakfast: herbal tea, 2 plums.
• Second breakfast: a glass of yogurt with a handful of cereal, sauerkraut salad.
• Lunch: vegetable puree soup made from zucchini, tomato and cucumber salad with yogurt dressing.
• Afternoon snack: freshly squeezed clear juice.
• Dinner: 150 g dessert with cod, cucumber, yogurt and pieces of fruit.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berries and fruit jelly.
• Second breakfast: ½ glass of pomegranate juice, diluted 1: 1 with water.
• 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.
• 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: rose hip tincture, 3 apricots.
• Second breakfast: a handful of dried fruits, salad with olive oil.
• Lunch: cucumber, tomato, onion and herb salad with yogurt dressing, 150 g 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: yogurt soup, 150 g boiled beef, currant and apple puree with yogurt.
• Afternoon snack: a serving of cooked vegetables with yogurt dressing.
• Dinner: ½ grapefruit, 150 g grilled pollock, cooked broccoli.

Friday

• Breakfast: herbal tea, 100 g raspberries, 100 g dried fruits.
• Second breakfast: 200 g prawns.
• 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.
• Afternoon snack: 2 kiwi fruit 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 fruits.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of nuts (excluding peanuts).
• Dinner: 3 tbsp. l. Buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The cycle of repetitions of such a yogurt diet is no more than once in 1, 5 to 2 months. Otherwise, after a 10-day course, the process of losing weight may slow down and even stop because you get used to a stable diet. You can lose 4 to 6 kg during this time. The daily calorie intake is around 1100, it is fairly balanced and not stressful for the body. Even so, it is not worth overworking, be aware of physical activity, it is advisable to exercise in the fresh air. In this case, the process is much more intense. A nice bonus is that the abundant protein found in the staple of the yogurt diet acts as a building block for muscle mass, which makes for strong muscle structure and a lack of slackness and is often associated with weight loss.

During this type of diet, a large amount of vegetables and fruits are eaten, but it should be noted that watermelon, grapes, banana, melon, pears, potatoes, beets should not be among them, since these representatives of the plant world contain a lot of sugar orStarch, which can hinder the required metabolic rate.

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

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

Approximate menu for every day:

• Breakfast: half a cup of warm greens, 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 chicken, turkey, beef or veal (of your choice), a serving of vegetable salad with herbs, juice diluted with water.
• Afternoon snack: fresh tomato salad with a dressing of yogurt, mustard and a minimal amount of salt, whipped 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 tea).

Diet options

Quark yogurt

Prepare 600 ml of yogurt and 200 grams of cottage cheese. Divide into 5-6 servings and eat all day. Don't forget about 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 the range of products is quite strict. The result is a weight loss of 500-700 g per day.

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

Throughout the day, the water reserves must be replenished with the help of still mineral water or green tea.

Recipes

In the recipes for the preparation of fermented fermented milk specialties, dry and liquid sourdoughs are the most common.

Liquids are richer in crop content and bring many more health benefits. At the same time, they have a number of disadvantages: their shelf life is too short, the taste is rather poor and the consistency of the end product is specific: not everyone likes the stretch slime.

Dry starter cultures contain dried bacteria that are "brought 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 be boiled first to destroy any bacteria that could affect fermentation during the cooking process. After that, it must be cooled to room temperature. If you use stored milk, there is no need to boil it.

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

Pour the contents of the sachet (ampoule or glass) into milk and beat thoroughly with a mixer at maximum speed. The more actively the whipping process takes place, the more the milk becomes 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 develop and multiply only in an environment with a sufficient level of dissolved oxygen. If this is not there, the death of the culture occurs.

After that, the solution is poured into jars and placed in a yogurt maker, and the preparation is contained in it for the time indicated in the instructions for fermentation (usually about 7-9 hours). After the required number of hours have 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 digestive tract response to such a product may be too active, excessive gas formation and flatulence in the intestines are possible. 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 fruits, dried fruits or whip yogurt with them in a blender until a homogeneous mass is obtained. It is not recommended to introduce additives in advance, as this can cause pollution of the lactic acid product.

When preparing it, you cannot use the sourdough, but the existing yogurt in an amount of 150 g per liter of milk.

In a multicooker

All of the prep steps are the same as when using a yogurt maker. Then the mixture is either poured directly into the multicooker bowl or the glasses are placed in the bowl and almost completely filled with water. Then the multicooker switches on for the required time in "yoghurt" or "heating" mode (if in this mode the thermostat does not generate a temperature of more than 40 ° C). After a regulated time, the finished product is placed in the refrigerator for 60 minutes, as in the first case, and is then absolutely ready for use.

In a pot or glass

In this case, the main condition that must be ensured is to maintain the temperature in the container for a long time. To do this, milk with sourdough poured into a saucepan or glass should be in the range of 38-40 ° C. When the temperature rises above 42 ° C, the bacteria inevitably die. Then the container is sealed and wrapped tightly in a blanket or terry towel in several layers and placed in a warm place (e. g. on a radiator). After 7-9 hours, the fermentation process must 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 and slightly reminiscent of the well-known okroshka.

Ingredient set for 3 servings:

• Medium carbonated mineral water - 150 ml;
• Chicken eggs - 3 pcs . ;
• medium-sized cucumbers - 1, 5 pcs . ;
• Parsley - 0. 5 bunch;
• Dill - 0. 5 bundles;
• Mustard - ¾ tsp;
• Raisins - 1, 5 handfuls;
• Salt to taste;
• Allspice ground pepper - optional;
• Natural yogurt - 375 ml.

Cooking progress:

1. First rinse the raisins and soak them in warm water, dry for 10-15 minutes.
2. Finely chop the boiled eggs and cucumber.
3. Cut the washed and dried greens. Optionally, add some spring onion feathers.
4. Mix yogurt with mustard, mix thoroughly and add raisins, herbs, cucumber and eggs.
5. Top up with mineral water and season with salt and pepper. Mix.
6. Let it steep in the refrigerator for 2-3 hours.

Eat chilled from terrines, soup bowls or wide glasses.

There is another option that uses milk instead of mineral water and adds a clove made from garlic and lemon wedges as a condiment. Before serving, this soup is pureed in a blender and decorated with mint leaves.

Contraindications

Despite the fact that the yogurt diet is of the gentle type, there are several contraindications.

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

To ensure that there are no contraindications, it is necessary to seek medical advice before starting the diet.