Low-fat kefir. Calorie content and benefits of low-fat kefir

Kefir is a fermented milk drink that has not only a pleasant taste, but also refreshing properties. The ancient inhabitants of the Caucasus and Tibet knew about this, and for a long time they kept their “liquid white gold” from the outside world. Today, kefir mushrooms and grains are widely distributed throughout the world. Therefore, everyone can improve their health with this drink. Low-fat kefir also has beneficial properties.

What is kefir?

Kefir is a type of fermented milk drink that has its origins in the Caucasus and Tibet. Classically, it comes from a combination of kefir grains and milk (cow, goat, sheep, horse, camel). However, there are also options in which animal milk is replaced with vegetable liquid. The mentioned kefir grains vaguely resemble cauliflower; in fact, they are a symbiotic culture of yeast and bacteria living in a mixture of proteins, sugars and fats. The symbiosis of this culture is quite complex, and the environment present in animal milk is typical for it.

Kefir in sports

Don’t be surprised, but kefir has the right to compete with sports nutrition. The fact is that this fermented milk product is not just rich in protein. It is rich in protein, which digests slowly, prolonging the feeling of fullness. In addition, this protein - casein - is very important for muscle growth. It maintains protein levels between meals.

You can drink kefir immediately after training to combat hunger and help your muscles recover faster. In addition, kefir can be used as a substitute for dinner. Kefir at night will strengthen the immune system and heart muscle. In addition, it suppresses the proliferation of pathogenic microorganisms in the intestines. And these processes, as you know, start exactly after sunset.

But before playing sports, especially before cardio exercise, it is better not to drink a fermented milk drink, so as not to experience possible discomfort in the stomach. Gurgling noise will be distracting and interfere with your workout.

Why drink low-fat kefir - health benefits

If you drink kefir daily (including low-fat kefir), follow other important principles of a healthy diet, and exercise regularly, you are definitely a healthy and happy person. If you don't drink kefir, consider adding it to your diet. Why? Because low-fat kefir has an incredibly positive effect on human health.

The most pronounced positive effects of low-fat kefir on the body:

• Beneficial effect on the immune system, increasing immunity.
• Increasing the body's resistance to diseases and injuries associated, in particular, with fractures of the limbs, accelerating their healing.
• Regulates blood pressure, helps treat diabetes.
• Treatment, improvement of the course of lung disease, bronchitis, tuberculosis.
• Effective fight against asthma, allergies, severe headaches, including migraines.
• Beneficial effects on the heart, blood flow, and circulatory system.
• Supports the treatment of various types of dermatitis and other skin problems.
• Help in the treatment of kidney and urinary tract diseases.
• effective prevention and treatment support for prostate diseases.
• Reducing cholesterol levels.
• Reducing the risk of osteoporosis, rheumatism.
• Supports enzyme production.
• Treatment of most internal and external inflammations.
• Improving the activity of the liver, gall bladder, regulating their activity and bile production.
• Improving digestive activity, eliminating diarrhea, restoring the balance of intestinal flora and stomach acid.
• Treatment of stomach ulcers.
• Thanks to the production of its own anti-cancer substances, it prevents metastases and supports their healing.
• Serves as a good alternative to milk in case of allergic reactions to lactose.
• Slowing down the aging process, smoothing, improving skin and hair.
• Reduced depression, increased energy, feelings of satisfaction.
• Production of essential vitamins and beneficial bacteria that are important for the functioning of the body.

Low-fat kefir is a stronger probiotic than yogurt

Probiotic microorganisms can have beneficial effects on human health. Their health effects occur in a variety of ways, including positive effects on digestion, maintaining a constant body weight, and effects on mental health.

Yogurt is the most famous probiotic food in the Western diet. But low-fat kefir is a more effective source of important microorganisms. Kefir grains contain about 30 strains of bacteria and yeast . Thanks to this composition, the healthy drink is a rich source of probiotics. Other fermented milk products contain much fewer strains and do not contain yeast.

Strong antibacterial properties

Most of the probiotics present in kefir are capable of protecting against infections. For example, the probiotic Lactobacillus kefiri can inhibit the growth of certain pathogens, including salmonella, Helicobacter pylori and E. coli. Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties.

Cancer protection

Cancer is one of the main and most common causes of death in the modern population. The disease occurs due to the uncontrolled growth of abnormal cells in the body. Probiotics found in fermented milk products can inhibit tumor growth by reducing the formation of carcinogenic compounds and stimulating the immune system . This protective effect has been demonstrated in several studies. One study found that kefir extract reduced breast cancer cells by 56%, compared with 14% effectiveness for yogurt extract.

No negative reaction for lactose intolerance

Dairy products contain natural sugar, lactose. Many people cannot digest lactose properly (lactose intolerance). Lactic fermentation bacteria contained in fermented milk products (including low-fat kefir) convert lactose into lactic acid, so the percentage of lactose in them is much lower than in milk.

Low-fat kefir also contains enzymes that slow down the breakdown of lactose. For this reason, it is generally well tolerated by lactose intolerant people. In addition, it is possible to produce kefir that is 100% lactose-free. This drink is prepared using coconut water, fruit juice or other milky liquid.

What should be the composition of kefir?

A lot can be said about the benefits of this drink. It lies not so much in low calorie content, but in composition. The main advantage is prebiotic bacteria, which help restore the intestinal microflora disturbed by a low-calorie diet. It is difficult to find 100% natural kefir in the store, so it is imperative to pay attention to the composition of the product. It must contain:

1. Kefir starter. The most useful is considered to contain lactic acid cultures, fungi and yeast. If the composition contains only one of the two, then the product can be called yogurt or pseudo-kefir. You should not choose a drink that contains “lactic acid culture starter”.
2. Protein in kefir is also mandatory. Protein makes a low-calorie diet balanced, helps reduce appetite, and accelerates fat burning. The protein content must be at least 3%.
3. Calcium. This microelement is also required. It prevents the accumulation of fat deposits and helps the body burn calories faster.

The packaging should not contain ingredients such as powdered or reconstituted milk, fruit additives, dyes, palm oil and preservatives. These products transform real kefir into a kefir drink. In this case, farm products are the healthiest and most natural. Good kefir may contain:

• pasteurized milk;
• fermentation of live bacteria or kefir grains;
• yeast yeast and bifidobacteria.

Calorie content of fermented milk product

When losing weight, one of the important criteria for choosing foods is their calorie content. The same applies to kefir. Its calorie content is determined by its fat content. To achieve a slim figure, it is advisable to choose a drink with the lowest percentage. The calorie content in this case will be about 25-30 kcal per 100 g of product. This low-fat drink has all the benefits without the extra calories.

Which fat content of kefir is best for weight loss?

Completely low-fat kefir does not contain a number of beneficial vitamins, so this option is not worth choosing. In addition, there is no need to completely exclude fat from the diet, because the body needs it. The best option is to choose a drink with a fat content of up to 1%. With the use of vegetable oil in the diet, this kefir is suitable. If fats in your diet are completely limited, then choose the option with a fat content of 2.5%.

Best before date

Which kefir is better for weight loss - freshly made or one that is already a couple of days old? Only a fresh product has positive properties. The shelf life of natural kefir is 7-10 days from the date of production. This is the only period the bacteria in the drink live. A longer shelf life indicates the presence of preservatives. Sour kefir has the same effect on the body, but:

• has high acidity, which can adversely affect the functioning of the digestive system;
• has a strong laxative effect.

The consistency of the product also indicates that it is expired. Fresh kefir is homogeneous. If, when shaken, two layers are released in the drink - whey and flakes, then this indicates the expiration date. This is also indicated by the yellow color of the drink, bitter taste and pungent odor. This drink should absolutely not be consumed. The fresh product is slightly sour and does not have a strong odor, and its color is white.

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Contraindications and negative effects

Low-fat kefir has not only beneficial properties for the body. It can have adverse effects on the body, especially if consumed in excess . The most common negative effects are increased gas formation, diarrhea, and flatulence.

Kefir is contraindicated for young children. Pregnant women should consume it in minimal quantities.

You should also be aware of the risk of an allergic reaction. Despite fermentation, low-fat kefir retains the properties of dairy products.

Kefir “night magic”

• As you already know, you should not drink or eat before bed. But consuming low-fat kefir for the coming night is a little different, since it helps cope with morning puffiness, sleep problems and excess weight.
• In the latter case, drinking gives a long-lasting feeling of fullness without burdening the body with extra calories and the need to work all night to digest food.
• You can add fasting days to night “kefir” sessions, during which it is permissible to eat only this product.
• In addition to a noticeable feeling of lightness and getting rid of a couple of hated kilograms, you can improve the condition of the skin, improve the functioning of the digestive system and recharge your batteries for the next day.

Reviews about kefir diets

1. I sat on this diet for about a month: for breakfast I ate whatever I wanted, but before eating I drank a glass of water; lunch consisted of kefir, vegetables and cottage cheese; dinner - kefir in any quantity. I also ate a lot of different fruits. The last meal is 4 hours before bedtime. A month later, from size 46, I lost weight to 44. I think this is a wonderful result. At the end of the diet, the weight returned, but only a little. Several months have already passed, but the weight remains practically unchanged after such a diet - I do not gain more than 1 kg. I recommend these kefir diets to anyone who wants to lose weight.
2. I can’t call my diet a diet, for me it’s more of a way of life. I eat exclusively light meals, fruits and vegetables. In the evening I allow myself a piece of fish or chicken with some porridge and always drink kefir. As a result, I began to feel much better, the heaviness in my stomach disappeared, and the general condition of my skin improved. I have been eating this way for several months and losing 3-4 kg every month. This is despite the fact that I don’t do sports at all. Well, if I allow myself to be pampered with a cake, then I definitely arrange a fasting day, during which I eat only kefir and green apples. The diet is very simple, not hungry, but very effective and, I would even say, healthy.
3. My sister lost weight using a kefir diet. For 4 days she drank only kefir, then for 3 days she ate fruits and vegetables and a small piece of boiled meat every day. In 2 weeks she lost weight radically - she lost 13 kg. Quite serious problems just appeared: she became irritable, and her stomach began to hurt constantly. After going to the hospital and being examined, the doctors said that she had an ulcer and that her gallbladder was also inflamed. As a result, an operation was scheduled - the bubble was removed. As the doctor later reported, the problems appeared precisely because of this kefir diet.
4. I initially advised my sister to go to the gym and eat right, but she was chasing quick weight loss and this is the result. Therefore, I do not recommend anyone to resort to this kind of diet.
5. My kefir diet was like this:
   • in the morning, any porridge and kefir (the combination of buckwheat and kefir is very helpful, here you can read about the calorie content of buckwheat);

   in the afternoon boiled meat, vegetable salad and kefir;

6. in the evening fish with vegetables and kefir.

You can also drink kefir in any quantity throughout the day. The diet is completely safe, since the body receives proteins, carbohydrates, and fats. In addition, I did not feel hungry. But I managed to lose weight quite quickly and significantly. I recommend it to all those who want to lose a few extra pounds as quickly as possible and without negative consequences.

7. Knowing that kefir is great for weight loss, I decided to go on a diet in which I can’t eat anything other than kefir for a week. But I still allowed myself to drink tea that was not too sweet. The first two days went well, but on the third I began to experience discomfort. The fifth day began with nervousness and irritability, but the sixth was marked by endless visits to the toilet due to the urge to vomit. As a result, I then had to go to the doctors and have my stomach treated. The kilograms that I lost during the diet came back very quickly. The result disappointed me very much - the weight remained, now I can’t stand kefir, and I also have a lot of problems with my stomach. I’d rather go to the gym and exhaust myself with physical exercise, but I definitely won’t go back to the kefir diet.
8. The kefir diet became a real miracle for me - the result was noticeable already on the second day. I urgently needed to lose weight, so I mustered all my will and drank 2 liters of kefir, water and ate prunes for three days. I lost as much as 5 kg during this time. The only downside is that it was very difficult not to break down. After a diet, you can’t immediately pounce on food. Returning to a normal diet should be gradual. But the diet itself simply delighted me. Now I know for sure that if excess weight appears, getting rid of it will not be a problem.

Kefir: diets and fasting days

Since kefir is a healthy and dietary product, it is often used to lose extra pounds.
Entire diets are built on the basis of kefir or fasting days are arranged. We have collected the most popular options for losing weight using kefir. But first, let us remind you that all of them will not be suitable if you are: - a pregnant woman or a nursing mother;

- hypertensive;

- diabetic;

— preparing for surgery;

- have heart, kidney or gastrointestinal disease;

- You train often and a lot.

Dishes with kefir

In addition to the fact that kefir is an independent drink, you can use it to prepare a wide variety of dishes: first, second, various salads and of course a huge amount of baked goods:

• – kefir soup – very tasty and healthy, it will help you keep your figure in great shape. Suitable for both lunch and dinner;
• – Kholodnik with cereals is a wonderful dish in hot summer weather. Refreshes and quenches appetite and thirst;
• – okroshka – a well-known hearty dish with unsurpassed taste and fairly quick to prepare;
• – kefir pizza – very quick and easy to prepare. Suitable for a light breakfast;
• – kystyby – delicious flatbreads that can be eaten for breakfast or taken with you outdoors;
• – peremyachi is a common Tatar dish that can become a signature dish in any housewife’s recipe book;
• – kefir cheesecakes – a simple and light breakfast, as well as all kinds of pies, pancakes, pancakes, muffins and more.