Yogurt diet

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

The bifidobacteria diet is rightly considered one of the healthiest. Anyone who has experienced the benefits of yogurt at least once will never be able to cross this magical product from their menu. A diet based on a miracle fermented milk helps you shed extra pounds in a fairly short time, providing vigor along the way and improving digestion. Perhaps there is no single organ system that would not undergo positive changes with the systematic inclusion of yogurt in the diet.

The uniqueness of the fermented dairy product lies in its saturation of nutrients. They are all easily digestible: compared to cow's milk, yogurt absorbs 60% more of useful components. 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 the recovery of calcium deficiency. This type of diet is useful for those who are lactose intolerant and cannot afford to drink milk: fermented proteins do 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 displays characteristics of such high nutritional value.

What are the beneficial substances in yogurt

1. A protein containing all types of essential amino acids.
2. Carbohydrates.
3. Rich mineral composition: calcium (about 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 bifidoculture fermented milk products on health

• Condition of the gastrointestinal tract.Lactobacilli actively colonize the intestine, 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 relieve pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH reaction in the intestine, and putrefactive microorganisms, which release toxic waste products within the gastrointestinal tract, do not survive in such an environment. Thus, the constant endogenous poisoning of the body is prevented, which has a great effect on both the digestive processes and the general well-being of a person.
• Improve the 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 chance of sudden spikes in blood pressure in people with hypertension attacks.
• 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 greatly reduced due to the high calcium content, which is absorbed more completely than the calcium from any other dairy product.
• 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 living environment and displacing it from the microflora of the body.
• Beauty and youth.The structure of the nails is strengthened; due to the neutralization of toxins in the intestine, the skin becomes cleaner, pustular rashes and allergic rashes appear less often; hair loss is minimized.

What are the healthiest yogurts?

Yogurt is a product of the fermentation of milk after pasteurization, during which all potential pathogenic microbes are killed. In the second stage of the preparation technology, a culture in the form of 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 lactic acid producing bacteria.

The best option for a yogurt-based diet would be to use a homemade natural fermented milk, because its benefits directly depend on the shelf life: the second day after cooking, the number of beneficial bacteria is reduced by half and soaway in arithmetic progression. Therefore, it is best to drink yogurt that is no more than 3 days old. You can cook it at home using a yogurt maker or in a slow cooker. Sometimes even without the use of special equipment, simply maintaining the desired temperature in a carefully wrapped container or thermos. By 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 its shelf life, special components are added to the fermented product: stabilizers, preservatives. Fresh fruit pieces are not used as this would immediately cause souring. Instead, they use canned berries or fruit, at worst, only syrups or flavoring agents. This makes them not that useful and sometimes causes allergic reactions as well.

Menu

Normalization of microflora is a prerequisite for any diet. In the case of using this fermented milk product, this point is fully satisfied. Furthermore, thanks to its high nutritional value, there is no risk of losing essential nutrients while losing weight. For this reason, even during a fairly strict diet, there will be no feeling of weakness and fatigue.

Prerequisite for yogurt-based diets 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 according to the needs of a specific diet.

On the days of the yogurt diet, you can drink a lot of pure mineral water, green tea, herbal tea, rosehip broth. Obviously, 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 with seasonal fruit just before consumption and without pulp: clarification frees the diet from the increase in the content of pectin substances. Since these juices contain many fruit acids, which can irritate the intestinal walls and contribute to the feeling of hunger, it is best 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 and celery juice is perfect.

Drinking alcohol is not recommended. In extreme cases, a minimum of dry red wine can be used (better than natural wine, the producer of which has no doubts).

For 3 days

A strict version of the yogurt diet, bordering on rigidity with the effect of fasting days. Weight loss during this period will be 1 kg per day. 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, it is necessary to drink at least 2 liters of purified water - this will not only help overcome hunger when losing weight, but also give the body the necessary fluid intake to avoid dehydration.

Despite the fact that the diet is limited, hunger will not disturb 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. The basis of this diet is the active use of a lactic acid-based product with bifidobacteria, supplemented by fruits that favor 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 yogurt sauce.
• Dinner: ½ grapefruit, 200 g of boiled chicken fillet, cabbage salad with yogurt sauce.

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 yogurt sauce.

3rd day

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

The most difficult type of yogurt weight loss, mono diets, consists solely of yogurt in the diet. Its principle is as follows: for all 3 days it is necessary to drink 600 ml of the drink, dividing them into 5 doses. Drink 2 liters of plain 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 can not drink it with hot drinks, because bifidobacteria are thermophobic and can die under the influence of high temperatures, so 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 dull 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 best to drink it with herbal teas or herbal teas, coffee is not recommended.

Permitted products include:

• unsweetened natural yogurt;
• fruits and vegetables;
• lean meats;
• lean fish (non-fat varieties);
• vegetables;
• fresh juices;
• herbal teas and herbal teas, still drinking water.

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

Monday

• Breakfast: herbal tea, 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 sauce.
• Afternoon snack: freshly squeezed clarified juice.
• Dinner: 150 g of cod, cucumbers, yogurt and fruit-piece dessert.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berries and fruit jelly.
• Second breakfast: ½ glass of pomegranate juice diluted with water in a ratio of 1: 1.
• Lunch: a portion of yogurt soup, cucumber salad dressed with yogurt sauce, herbs sprinkled with applesauce and olive oil, 150 g of boiled navaga, apple juice.
• Afternoon snack: tomato salad with yogurt sauce, a glass of still mineral water.
• Dinner: half a cup of unsweetened green tea, boiled asparagus beans, topped with yogurt, pomegranate juice, diluted with water.

Wednesday

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

Thursday

• Breakfast: 100 g of berries, a handful of dried fruit.
• Second breakfast: 3 pineapple rings.
• Lunch: yogurt soup, 150 g of boiled beef, puree of currant and apples with yogurt.
• Afternoon snack: A serving of boiled vegetables with yoghurt dressing.
• Dinner: ½ grapefruit, 150 g of grilled pollock, boiled broccoli.

Friday

• Breakfast: herbal tea, 100 g of raspberries, 100 g of dried fruit.
• Second breakfast: 200 g of shrimp.
• Lunch: vegetable soup, lean rabbit meat - 200 g, tomato and rocket 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, 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 fruit.
• 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 weight loss process may slow down and even stop due to thehabit of a stable diet. During this period, you can lose 4 to 6 kg. The daily calorie intake is about 1100, it is quite balanced and not stressful for the body. However, it is not worth working too hard, 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 base of the yogurt diet serves as a building block for muscle mass, which will provide strong muscle structure and lack of flabbiness, often accompanying the weight loss process.

In the course of this type of feeding, a large amount of fruits and vegetables are consumed, however, it should be remembered that watermelon, grapes, banana, melon, pears, potatoes, beets should not be among them, since these representatives of the Vegetable world containlots of sugars or starch, which can hinder the required metabolism rate.

A general condition for all 10 days: half an hour before each meal it is necessary to eat a glass of yogurt.

Dinner should take place at least 3. 5 hours before bedtime.

Approximate meal plan for each day:

• Breakfast: half a cup of hot green tea, herbal tea or rooibos, 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 herb vegetable salad, juice diluted with water.
• Afternoon snack: fresh tomato salad topped with 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 (green) tea.

Diet options

Cottage cheese-yogurt

Prepare 600 ml of yogurt and 200 grams of ricotta. Divide into 5-6 servings and eat all day. Don't forget water, herbal teas and green tea.

Kefir-yogurt

A popular method that has earned recognition as one of the most effective. Most often it is used as a fasting day, as it has rather strict restrictions in the product range. The result will be a weight loss of 500-700g per day.

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

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

Recipes

In recipes for the preparation of delicacies based on fermented fermented milk, dry and liquid natural yeasts most often appear.

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

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

In a yoghurt maker

If using homemade milk, it must first be boiled to destroy any bacteria that might interfere with fermentation during the cooking process. After that, it must be cooled to room temperature. If you use warehouse milk, it is not necessary to boil it.

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

Put the contents of the sachet (vial or jar) into the milk and beat well with a mixer at maximum speed. The more actively the whipping process takes place, the more oxygen saturated the milk will be, 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, culture death occurs.

Next, the solution is poured into jars and placed in a yoghurt maker and the preparation is contained in it for the time specified in the fermentation instructions (usually about 7-9 hours). After the required number of hours, 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 reaction of the digestive tract to such a product may be too active, excessive gas formation and flatulence in the intestine are possible. After an hour in the refrigerator, the product is completely ready for use.

If you wish, immediately before a meal, you can add pieces of fruit or berries, candied fruit, dried fruit, or you can 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 souring of the lactic acid product.

When it comes back, it is possible to use not the mother yeast, but the existing yogurt at the rate of 150 g per liter of milk.

In a multicooker

All the preparatory steps are the same as in the case of using a yoghurt maker. Then the mixture is poured directly into the bowl of the multicooker or the jars are placed in the bowl and filled with water almost completely. The multicooker then switches on for the required time in "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 saucepan or in a jar

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, milk with sourdough, poured into a saucepan or jar, should be in the range of 38-40 ° C. If the temperature exceeds 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 yogurt in the refrigerator, after which it can be consumed.

Yogurt soup

This soup is eaten cold and is ideal for the summer. Its taste is very unusual, but pleasant, slightly reminiscent of the famous okroshka.

Ingredient set for 3 people:

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

Cooking progress:

1. Rinse the raisins first and soak them in warm water for 10-15 minutes, then pat dry.
2. Finely chop the hard-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 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 cold from tureens, bowls, or large 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 condiment. Before serving, this soup is pureed in a blender and decorated with mint leaves.

Contraindications

Although the yogurt-based diet is a sweet one, there are several contraindications.

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

To make sure that there are no contraindications, a doctor's consultation is required before starting the diet.