Yogurt diet for weight loss: menu options for 3, 7 and 10 days, reviews and results

The Germans know! A yogurt diet for weight loss will help you achieve the desired slimness.

In a world where a slim figure is considered the standard, weight loss diets are extremely popular. There are a huge number of options for losing weight quickly: these are mono-diets, separate meals, low-carbohydrate and protein diets, and national methods of losing weight. Some are quite soft, others require strict restrictions.

To achieve results, it is important to choose the right weight loss method. In addition, you should know what contraindications this or that method of losing weight has and how to properly exit a particular diet. The yogurt diet is very popular today. Let's figure out why.

Basic principles of weight loss with yogurt

A diet based on the consumption of yogurt was developed by a German specialist, a nutritionist named Seik. The yogurt diet for weight loss was first used in an elite Swiss sanatorium, when patients wishing to lose weight followed certain dietary rules. Later, the technique spread everywhere, winning its fans.

If we look at reviews of the yogurt diet, we can highlight several of its advantages:

Losing weight by 4-6 kilograms in a week.
A fairly light diet that does not require strict restrictions.
It is tasty and healthy.

The essence of the technique

The main rule of this weight loss method is to eat at least 500 grams. natural yogurt with a fat content of less than 1.2% per day. The number of meals per day is 4-5 times.

The most common duration options are 3.7 and 10 days, depending on the amount of extra pounds and the result that the person losing weight sets for himself.

Depending on the duration, various options for the yogurt diet menu are suggested. Let's look at the main ones.

Approximate diet for three days

The yogurt-based diet, designed for three days, has variations:

Swiss principle.
Model version.
Russian version.

The Swiss variation involves eating the same food for three days. The daily diet is:

500 g of natural yoghurt without sugar;
500 g of any vegetables (you can make a salad from them with a dressing based on vegetable oil or stew them);
400 g of fruits and berries (you can prepare a fruit salad dressed with yogurt);
100 g white fish.

You distribute your meals yourself.

Important! During the diet, give up coffee and give preference to tea and plain water to reduce the load on the nervous system.

The option for models is more strict and involves the following meals:

Breakfast – 200 g of natural yogurt;
Lunch – one apple and one egg each;
Dinner – a small portion of salad.

It is permissible to replace an apple with 1/2 grapefruit. This option allows you to drink tea and coffee without sugar and water.

The domestic version of the short-term yogurt diet involves consuming 600 g of yogurt per day. Ideally, it is recommended to take 120 g of food 5 times a day. It does not indicate that the yogurt should be live, etc., but for best results, preference should be given to a natural product without additives. You can drink any kind of drink, the main condition is that there is no sugar!

Compliance with these requirements will allow you to get rid of 1-3 kilograms of excess weight. This option is optimal if you need to slightly adjust your figure in anticipation of an event.

Read about the magic diet.
And here is information about Kovalkov’s diet.
Follow the link for recommendations on fractional diets.

Seven day option

The yogurt diet menu for 7 days has a composition similar to the short-term diet. So, during the day you are allowed to eat:

500 g of main product;
400 g of fruits and berries;
400 g vegetables;
150 g – dietary meat or fish;
2 glasses – fresh juices;
Greens - in any quantity;
Water, herbal infusions, green tea - the more, the better.

These foods should be divided into 4-5 parts, the last meal should be at least 3-3.5 hours before bedtime.

During this time you can get rid of 4-6 kilograms.

Diet for ten days

To lose up to 8 kilograms, you will have to limit yourself for 10 days. On these days it is recommended for consumption:

500 g of yogurt (or 1 liter of drinking product);
Lean meat or fish, steamed;
Vegetables (will be an excellent side dish);
Greens - in unlimited quantities;
Fruits – 300-400 g.

It is recommended to divide the entire volume of food into 4-5 times and eat it in equal portions.

You can drink any drinks, except for adding sugar to them.

Properties, composition and nutritional value

When producing the drink, manufacturers use water, flavorings, thickeners and fruits. However, the most valuable ingredient in the product is beneficial bacteria of various types:

Bulgarian and acidophilus bacillus;
bifidobacteria;
thermophilic streptococcus;
probiotics.

The main benefit of the product for the human body is its high calcium content. Microelement deficiency is observed in every second person, especially for residents of megacities. 1 glass of drink can replenish the daily requirement of calcium. Fermented milk products also contain other useful microelements:

phosphorus – is responsible for the normal course of many chemical reactions in the body;
zinc – stimulates the activity of the digestive system.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

The main benefit of yogurt is that it helps normalize digestion processes. This is due to the fact that the drink is rich in beneficial bacteria. Entering the intestines and multiplying there, they compete with pathogenic organisms that are present in the digestive canal even in a healthy body. By creating competition for pathogenic microorganisms, beneficial bacteria suppress their population and prevent reproduction. Thanks to this, the balance of microflora in the intestines is formed and maintained. And since specific bacteria are needed for the normal digestion of a number of foods, the digestion processes proceed normally, and nutrients from food are absorbed to the maximum. In addition, some bacteria are capable of producing vitamins and enzymes necessary for the normal course of the metabolic process (metabolism).

Natural yogurt also contains bacteria that can inhibit the proliferation of fungi in the intestines, which not only improves the functioning of the immune system, but also prevents the development of many diseases, including infectious ones.

The ratio of BJU per 100 g of product (1.5% fat content) is 4.3, 1.5 and 5.7 g, respectively. The energy value of the drink is 57 kcal.

In addition to calcium, phosphorus and zinc, yogurt also contains other micro- and macroelements necessary for the body:

iron;
sodium;
magnesium;
copper.

You may also be interested in: Can you eat marshmallows on a diet?

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How much can you lose by losing weight on yogurt?

A diet based on natural fermented milk products is gentle and does not belong to the strict category. Therefore, it gives good results, but not the most powerful. To significantly reduce weight, for example by 10 kg, a yogurt diet is not suitable for weight loss.

This system is more suitable for people who want to get their figure in order by getting rid of a few extra pounds. On average, on a yogurt diet you can lose from 2 to 8 kilograms if all the conditions of the system are correctly followed.

What is good for weight loss

When figuring out which yogurt is best for weight loss, you need to find out what qualities the product has and how it promotes weight loss. So, the beneficial properties of lactic acid drink include:

improving the functioning of the digestive system and metabolism;
normalization of intestinal microflora, blood pressure;
prevention of constipation, cancer;
cleansing of waste and toxins;
strengthening the immune system, teeth, bones;
prevention of osteoporosis, the occurrence of fungal diseases;
elimination of food poisoning;
reduction of cholesterol in the blood;
elimination of inflammation of the genitourinary system;
replenishment of calcium deficiency.

Composition of fermented milk drink

The composition of fermented milk, useful for weight loss, contains a minimum of lactose, which many people cannot tolerate, and contains lactase, an enzyme involved in the hydrolysis of the disaccharide lactose. Thanks to these qualities, the drink is better suited for those who have poor digestibility of whole milk and other dairy products containing lactose. In addition, yoghurts contain:

vitamins: A, B2, B3, B6, B12, PP, C, retinol and choline;
minerals: calcium, magnesium, phosphorus, potassium, iron, manganese, iodine, chromium, sodium, zinc, fluorine;
ascorbic, fatty and organic acids.

Calories and nutritional value

Fermented milk products are made from different milks (natural, reconstituted, normalized), and they may also contain additives. The calorie content of the finished drink depends on the source raw material and ranges on average from 50 to 250 kcal/100 g. The nutritional value varies based on the percentage of fat content of the product, and for yoghurts from 1.5 to 3.2% is:

proteins: 3–5 g;
fats: 0.1–15 g;
carbohydrates: 4–16 g.

Shelf life

Only natural products containing live bifidobacteria and lactobacilli can bear the name “yogurt”. The shelf life of such a drink is a minimum of 5 days, a maximum of 2 weeks, but it is better to store it for no more than 7 days. On some jars, manufacturers indicate that the product can be stored for up to 30 days. This is only possible when natural products are salted (fish, lard), very sweet (jam, marmalade) or contain vinegar.

Fermented milk drinks do not belong to any of the above categories, so such information should alert you. The organisms used to ferment raw milk do not live that long, which means that shelf-stable yogurt contains preservatives or has been heat-treated. As a result of this, many bacteria die, the drink loses its beneficial properties, and health improvement and weight loss are unlikely to be the result of its consumption.

Who is this technique suitable for: contraindications

This option for losing weight is quite easy, since a person does not feel hungry, and the main product of the diet contains a number of beneficial bacteria that have a beneficial effect on the functioning of the body’s gastrointestinal system. Contraindications for the use of the yogurt diet are based on large amounts of a substance such as calcium. Despite its usefulness, the trace element in large doses is not recommended for people with kidney disease, liver disease, and those who suffer from frequent gastrointestinal disorders.

Home Recipes

To prepare classic yogurt you will need 1 liter of milk and 1 tbsp. l. sourdough The latter can be purchased at the pharmacy. Any starter is suitable - for yogurt, kefir, sour cream.

Milk is selected in such a way that its shelf life does not exceed 14 days. A longer shelf life indicates the presence of preservatives or antibiotics in it, which, although they allow the product to prolong its “life,” also destroy many beneficial bacteria in it. It is heated to a temperature of 36-40 degrees. If the milk is heated more, the yogurt will turn out too sour. You also need to ensure that the drink is fresh and has at least 2-3 days left before its expiration date. Otherwise, it accumulates too many unnecessary bacteria for the body, which will multiply at an increased speed in yogurt.

Milk is poured into a jar and 1 tbsp is added to it. l. sourdough Mix everything thoroughly. The mixture is placed in the oven with the doors closed for 12 hours. The jar does not have a lid. After a set period of time, the jar is removed and placed in the refrigerator for another 12 hours to stop the growth and division of yeast in it.

Greek yogurt is prepared according to the same recipe, but to increase its thickness you will need a linen towel. Yogurt is poured into it, and a container for whey is placed below. Greek yogurt will be ready in 1-2 hours, after all the liquid has drained out of it. The product can be used for the next sourdough (instead of purchased one).

How to properly prepare fermented milk product

In order to prepare a dietary product, you need to follow some rules. The dish cannot be heated too much, since at temperatures above 45 degrees all milk bacteria die. The prepared product must be stored in the refrigerator for at least 12 hours to improve the appearance of the yogurt and preserve all its beneficial characteristics.

Typically, the proportions of starter added to milk are indicated on the packaging. You should follow the manufacturer's recommendations to obtain yogurt of the desired quality and consistency.

If store-bought yogurt is used as a starter, it is usually added at the rate of 100 g per 1 liter of milk. The actual prepared dish is added to milk in an amount of 2-3 tbsp. l. per liter

User opinions

To understand how effective the diet is and how it is tolerated, let us turn to the opinions of those who have tried the yogurt diet. User reviews and results:

Alina, 24 years old: “I planned to get rid of 6 kg, so I spent a long time looking for an option that would suit me. I decided on a yogurt diet. I love this product very much, so I decided that such a system for combating excess weight would be easy for me. However, in reality everything turned out to be not so simple. Firstly, I lost only 3.5 kilograms in 10 days. Secondly, these 150 grams of fish or meat turned out to be very insignificant for me, and I felt that I was limiting myself. Thirdly, the diet is quite monotonous. Probably, it is more suitable for people with culinary imagination who know how to cook. In this case, they will be able to diversify their diet with different vegetable dishes!

The diet also has its advantages: the functioning of the stomach is normalized, you feel light, and most importantly, there is no drowsiness or headaches. In general, a good option if you need to lose 1-3 kilograms.”

Anna, 39 years old: “The diet is just great! No feeling of hunger, and only delicious dishes! True, for the first three days I didn’t notice any changes at all, and then the weight began to gradually melt away. As a result, after ten days I got rid of 5.8 kg! The goal was exactly 6, but I think the result achieved was good! The main thing is that you don’t spoil your stomach, but, on the contrary, yogurt has a good effect on it. And you feel cheerful! I recommend".

Let's sum it up

The yogurt diet, according to experts in the field of weight loss, is one of the most delicious and healthy. During it, the body does not experience stress, and the diet is light, but at the same time satisfying. This is confirmed by reviews of the yogurt diet for weight loss.

To achieve maximum results and not cause harm to the body, you should pay attention to the following points:

Drink water or freshly squeezed juices between meals.
Do not eat less than 3-3.5 hours before bedtime.
When choosing fruits, avoid sweet pears, watermelons and grapes, give preference to apples and various citrus fruits.
Avoid choosing high-calorie vegetables.
Consume at least one and a half liters of plain water per day.

By following these simple tips, you can easily “survive” the diet and make your figure slimmer and your body healthier!

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