Yoghurt diet

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

The diet on bifidobacteria is rightfully considered one of the healthiest. Anyone who has at least once experienced the benefits of yogurt will never cross this magical product from their menu. A diet based on a fermented milk miracle helps to lose extra pounds in a fairly short time, providing along the way with vigor and improving digestion. Perhaps there is not a single organ system that would not experience positive changes with the systematic inclusion of yogurt in the diet.

The uniqueness of a fermented dairy product lies in its saturation with nutrients. All of them are easily digestible: in comparison with 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 for the absorption of calcium, which is often used in therapy during the recovery of calcium deficiency. This type of diet is helpful 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 value characteristics.

What are the beneficial substances in yoghurt

1. A protein containing all types of essential amino acids.
2. Carbohydrates.
3. Rich mineral composition: calcium (approximately 400 mg per glass), phosphorus (participates 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 impact of fermented milk products based on bifidocultures on health

• The 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, relieve the condition and alleviate pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH reaction in the intestine, and putrefactive microorganisms, which release toxic waste products inside the gastrointestinal tract, do not survive in such an environment. Thus, constant endogenous poisoning of the body is prevented, which has a great effect on both digestion processes and the general well-being of a person.
• Improving 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 bouts of hypertension.
• The immune system.With the systematic intake of bifidobacteria, the number of killer cells and interferon gamma 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 products.
• The reproductive system.The bacteria contained in yogurt successfully fight against the causative agent of vaginal thrush - the bacterium Candida Albucans, successfully competing with it for the vital 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 skin rashes appear less often; hair loss is minimized.

Which yoghurts are healthier?

Yogurt is a product of milk fermentation after pasteurization, during which all potential pathogenic microbes are killed. At the second stage of the cooking 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 the bacteria producing lactic acid.

The best option for a yogurt diet would be to use a natural homemade fermented milk treat, because its benefits directly depend on the shelf life: on the second day after cooking, the number of beneficial bacteria drops by half, and so on in arithmetic progression. Therefore, it is best to drink yogurt that is no more than 3 days old. At home, you can cook it using a yogurt maker or in a multicooker. 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. In order to increase their shelf life, special components are added to the fermented product - stabilizers, preservatives. Pieces of fresh fruit are not used because this would immediately cause souring. Instead, they use canned berries or fruits, in the worst case, just syrups or flavoring agents. This makes them not so useful, and sometimes even causes allergic reactions.

Menu

Normalization of microflora is a prerequisite for any diet. In the case of using this fermented milk product, this point is fully fulfilled. In addition, 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 diets on yoghurt is the daily use of a fermented milk product rich in lactobacilli, in the amount of at least 500 g. The total amount is divided into portions in accordance with the requirements of a specific diet.

On the days of the yoghurt diet, you can drink plenty of pure mineral still water, green tea, herbal infusions, rosehip broth. Of course, adding sugar to drinks 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 that 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: such drinks are the most useful and low-calorie. 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, the manufacturer of which is beyond doubt).

For 3 days

A strict version of the yoghurt diet, bordering on rigidity with the effect of fasting days. Weight loss during this period will be 1 kg daily. During these 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, you need to drink at least 2 liters of purified water: this will not only help to overcome hunger when losing weight, but also provide the body with the necessary supply of fluid 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 by 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 yoghurt dressing.
• Dinner: ½ grapefruit, 200 g of boiled chicken fillet, cabbage salad with yoghurt dressing.

Day 2

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

The toughest type of yoghurt weight loss, mono diets, consists solely of yoghurt in the diet. Its principle is as follows: all 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 rather 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 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 cannot drink food. Such a measure will allow you to muffle 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 include:

• natural unsweetened yogurt;
• fruits and vegetables;
• lean meats;
• skinny fish (not fatty varieties);
• greens;
• fresh fruit;
• 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 from zucchini, tomato and cucumber salad with yoghurt dressing.
• Afternoon snack: freshly squeezed clarified juice.
• Dinner: 150 g of cod, cucumbers, yoghurt and fruit pieces dessert.

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.
• Afternoon snack: tomato salad with yoghurt 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 with olive oil.
• Lunch: salad of cucumbers, tomatoes, onions and herbs with yoghurt dressing, 150 g of grilled chicken, a cup of chicken broth, orange juice.
• Afternoon snack: fruit salad, mineral water.
• Dinner: vegetable stew, a couple of 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, currant-apple puree with yogurt.
• Afternoon snack: a portion of boiled vegetables with yoghurt dressing.
• Dinner: ½ grapefruit, 150 g grilled pollock, 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 with water.
• Lunch: fruit salad.
• Dinner: vegetable stew, 100 g low-fat cottage cheese.

Saturday

• Breakfast: 2 plums.
• Second breakfast: yogurt-based muesli.
• Lunch: yoghurt 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.
• Second breakfast: 200 g of dried fruits.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 grams of any nuts (except peanuts).
• Dinner: 3 tbsp. l. buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The repetition cycle of such a yogurt diet is no more than 1 time in 1. 5–2 months, otherwise, after a 10-day course, the process of losing weight may slow down and even stop due to getting used to a stable diet. During this time, you can lose from 4 to 6 kg. The daily calorie intake is about 1100, it is quite balanced and not stressful for the body. Nevertheless, it is not worth overworking too much, physical activity should 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 staple of the yogurt diet serves as a building block for muscle mass, which will provide a strong muscle structure and lack of flabbiness, often accompanying the process of losing weight.

In the course of this type of diet, a large amount of vegetables and fruits is eaten, however, it should be remembered that watermelon, grapes, banana, melon, pears, potatoes, beets should not be among them, since these representatives of the plant world contain a lot of sugars or starch, which canhinder the required rate of metabolism.

A general condition for all 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 every day:

• Breakfast: half a cup of warm green, 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 a minimum amount of salt, whipped in a blender. Herb tea.
• Dinner: boiled asparagus beans - 200 g, half a glass of juice with water or a cup of herbal (green) tea.

Diet options

Curd-yoghurt

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-yoghurt

A popular method that has earned recognition as one of the most effective. Most often it is used as a fasting day, since it has rather strict restrictions on the set 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 fat kefir.
• Lunch: 200 g of natural yoghurt.
• Lunch: 200 natural yoghurt.
• Dinner: 200 g of natural yogurt.
• Late dinner: 200 g of biokefir.

All day long it is necessary to replenish water supplies with still mineral water or green tea.

Recipes

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

Liquids have a richer crop content, they will bring many more health benefits. But along with this, they have a number of disadvantages: their shelf life is too short, and the taste is rather low and the consistency of the finished product is specific: not everyone likes the stretching mucus.

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

In a yogurt maker

If you are using homemade milk, it must first be boiled in order 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 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 sachet (ampoule or jar) in milk and beat thoroughly with a mixer at maximum speed. The more actively the whipping process takes place, 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 actively develop and multiply only in an environment with a sufficient level of dissolved oxygen, and if it is absent, then 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 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 needed in order to stop the intensive development of bacteria. If this rule is not observed, then the reaction of the digestive tract to such a product may be too active, excessive gas formation and flatulence are 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 fruits, dried fruits to it, or you can whip yogurt with them in a blender until a homogeneous mass. It is not recommended to introduce additives in advance, because it can cause souring of the lactic acid product.

When re-making, you can use not the sourdough, but the existing yoghurt at the rate of 150 g per liter of milk.

In a multicooker

All 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 filled with water almost completely. Then the multicooker turns on for the required time in the "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 ensured is maintaining the temperature inside the container for a long time. To do this, milk with sourdough, 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. 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 must be stopped by placing the yoghurt in the refrigerator, after which it can be eaten.

Yoghurt soup

This soup is consumed cold, for the summer it will be just an ideal option. Its taste is very unusual, but pleasant, slightly reminiscent of the well-known okroshka.

Ingredient set for 3 servings:

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

Cooking progress:

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

Eat chilled from tureens, soup bowls or wide 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 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 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.

In order to make sure that there are no contraindications, a doctor's consultation is necessary before starting the diet.