Diet Yoghurt

Natural yogurt normalizes the digestive tract, enhances immunity, maintains beauty and youthfulness. Find out which yogurt is the healthiest, get a delicious recipe and lose up to 1 kg a day!

Diet on bifidobacteria is considered one of the healthiest. Anyone who has at least once enjoyed the benefits of yogurt will never pass up this magical product from their menu. A diet based on the miracle of fermented milk helps to lose extra weight in a fairly short time, gives vitality and improves digestion. There is probably not a single organ system that will not experience positive changes by systematically including yogurt in the diet.

The uniqueness of fermented dairy products lies in their saturation with nutrients. They are all easy to digest: when compared to 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 in calcium absorption, which are often used in therapy during calcium deficiency recovery. This type of diet is beneficial for those who are lactose intolerant and unable to drink milk: fermented protein does not cause lactose intolerance.

With low -calorie products, the list of vitamins and minerals is impressive. It is difficult to find an equivalent in a gastronomic list that shows characteristics of high nutritional value.

What are the beneficial ingredients in yogurt

1. Proteins that contain 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 structure 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.

Effects of bifidoculture -based fermented milk products on health

• The condition of the gastrointestinal tract.Lactobacilli actively colonize the intestine, replacing pathogenic bacteria. These properties are 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 inhibit the development of bowel cancer; with increased acidity or chronic digestive disorders, relieving the condition and reducing pain.
• Neutralization and elimination of toxins.Lactic acid lowers the pH reaction in the intestine, and putrefactive microorganisms, which release toxic waste products in the gastrointestinal tract, do not survive in such an environment. Thus, persistent endogenous poisoning in the body can be prevented, which has a significant impact on the digestive process and general well -being of a person.
• Increases blood count. Intake of the product regularly balances the ratio of blood elements, stimulates the renewal of key structures: lymphocytes, erythrocytes and cytokines. This also reduces the chances of a sudden spike in blood pressure in people with hypertension.
• The immune system.With the systematic intake of bifidobacteria, the number of killer cells and interferon gamma increases, which inhibits the development of viruses, benign and malignant formation.
• Musculoskeletal system.The risk of osteoporosis is significantly reduced due to the high content of calcium, which is absorbed more completely than calcium than other dairy products.
• Reproductive system.The bacteria contained in yogurt successfully fight the causative agent of thrush - the bacterium Candida Albucans, successfully competing with it for the living environment and expelling it from the body’s microflora.
• Beauty and youthfulness.The structure of the nail plate is reinforced; due to the neutralization of toxins in the intestine, the skin becomes cleaner, pustular rashes and allergic skin rashes appear less frequently; hair loss is reduced.

Which yogurt is healthier?

Yogurt is a product of milk fermentation after pasteurization, in which all pathogenic microbes are potentially killed. In the second stage of preparation technology, cultures in the form of sourdough are added to the milk and fermentation takes place in a warm environment. The longer the heat -resistant time, the more acidic and thick the finished product will be due to bacteria that produce lactic acid.

The best option for a yogurt diet is to use homemade fermented milk foods, because its benefits directly depend on the shelf life: on the second day after cooking, the number of beneficial bacteria decreases by half, and subsequently in the development of arithmetic. Therefore, it is better 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 without the use of special equipment, just maintain the desired temperature in a carefully packed container or in a thermos. By using homemade products, you can be sure of their high quality.

Products purchased in stores with bifidobacteria do not always meet this requirement. To increase its shelf life, special components are added to fermentation products - stabilizers, preservatives. Fresh fruit pieces are not used as this will cause sourness. Instead, they use canned fruit or fruit, in the worst case, only syrups or flavoring agents. This makes it less useful, and sometimes causes allergic reactions.

Menu

Normalization of the microflora is a prerequisite for any diet. If using this fermented milk product, this point is fully met. In addition, due to the high nutritional value, there is no threat of losing essential nutrients during weight loss. For this reason, even in a fairly strict diet, there will be no feeling of weakness and tiredness.

A prerequisite for a diet on yogurt is the daily consumption of fermented milk products rich in lactobacilli, in an amount of at least 500 g. The total amount is divided into portions according to specific dietary requirements.

On the day of the yogurt diet, you can drink plenty of pure mineral still water, green tea, herbal injections, rosehip broth. Of course, adding sugar to drinks should be avoided. Fruit juices, pomegranates, oranges, grapefruit, cherries, pineapples, and apples are preferred. It is best to prepare it at home from seasonal fruits before eating and without pulp - an explanation of freeing the diet from increased pectin content. Since this juice contains a lot of fruit acids, which can irritate the intestinal wall and contribute to hunger, it is better to dilute it with water in a ratio of 1: 1.

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

Drinking alcohol is not recommended. In extreme cases, you can use a minimum of dry red grapes (better than natural grapes, the producers have no doubt).

For 3 days

Strict version of yogurt diet, restricted to rigidity with the effect of fasting daysWeight during this period is 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 can not only help overcome hunger while losing weight, but also give the body the necessary supply of fluids to prevent dehydration.

Although his diet is limited, hunger will not be too much of a bother, as the fermented milk drink wraps the stomach from the inside gently and his mucous membranes are disturbed by pepsin to a lesser degree.

There is a second option for the 3 -day yogurt diet. At the heart of such a diet is the active use of lactic acid products with bifidobacteria, coupled with fruits that induce fat breakdown.

Day 1

• Breakfast: half a glass of natural yogurt, 400 g of watermelon.
• 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 wrap.

Day 2

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

Day 3

• Breakfast: 300 g of watermelon porridge, 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 most difficult weight loss type of yogurt, the mono diet, consists only of yogurt in the diet. The principle is as follows: over 3 days you need to drink 600 ml of drink, dividing it into 5 doses. Drink 2 liters of still water daily. It should be noted that this is a relatively radical approach to weight loss, but gives excellent results.

For 7 days

The main requirement of the diet is to drink yogurt half an hour before meals. You should not drink it with hot drinks, because bifidobacteria are thermophobic and can die under the influence of high temperatures, then the result will be canceled. Drinking rules are also changing: you can drink water strictly half an hour before taking yogurt, you can not drink food. Such a step will allow you to calm your appetite the night before a meal and wait for the table calmly. The remaining conditions are standard for all diets: avoid fried, fatty, salty, sweet, smoked. Better to drink it with green tea or herbs, coffee is not recommended.

Permitted products include:

• natural sugar -free yogurt;
• fruits and vegetables;
• lean meats;
• lean fish (not a fat type);
• green;
• fresh juice;
• green tea and herbs, 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 soup from zucchini salad, tomatoes and cucumbers with yogurt sauce.
• Afternoon snack: freshly squeezed juice.
• Dinner: 150 g cod, cucumber, yogurt and fruit dessert.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berries and fruit jelly.
• Second breakfast: ½ a glass of pomegranate juice diluted with water in a ratio of 1: 1.
• Lunch: portion of yogurt soup, cucumber salad seasoned with yogurt sauce, ingredients sprinkled with apple sauce and olive oil, 150 g of boiled navaga, apple juice.
• Afternoon snack: tomato salad with yogurt sauce, a glass of mineral water.
• Dinner: half a cup of green tea without sugar, boiled asparagus beans, seasoned with yogurt, pomegranate juice, diluted with water.

Wednesday

• Breakfast: rosehip tincture, 3 apricot kernels.
• Second breakfast: a handful of dried fruit, lettuce with olive oil.
• Lunch: salad of cucumbers, tomatoes, onions and herbs with yogurt sauce, 150 g of roasted chicken, a cup of chicken broth, orange juice.
• Afternoon snacks: fruit salad, mineral water.
• Dinner: vegetable stew, some apples, green tea without sugar.

Thursday

• Breakfast: 100 g of berries, a handful of dried fruit.
• Second breakfast: 3 pineapple rings.
• Lunch: yogurt soup, 150 g of boiled beef, apple raisins with yogurt.
• Afternoon snack: a portion of boiled vegetables with a yogurt wrapper.
• Dinner: ½ grapefruit, 150 g roasted pollock, boiled broccoli.

Friday

• Breakfast: herbal infusion, 100 g of raspberries, 100 g of dried fruit.
• Second breakfast: 200 g of shrimp.
• Lunch: vegetable soup, lean rabbit meat - 200 g, tomatoes 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 slices 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 fruit.
• Lunch: chicken broth, 200 g of boiled chicken fillets, vegetable salad - 300 g.
• Lunch: 20 grams of any nuts (except peanuts).
• Dinner: 3 tbsp. l. buckwheat porridge without salt and oil, 2 tomato seeds, pineapple juice.

For 10 days

The cycle of repetition of yogurt diet is not more than 1 time in 1, 5-2 months, otherwise, after undergoing a course of 10 days, the process of losing weight can slow down and even stop due to getting used to a stable diet. During this time, you can lose weight from 4 to 6 kg. Daily calorie intake is around 1100, it is quite balanced and does not put stress on the body. Even so, there is no need to work too much, physical activity should be done deliberately, it is recommended to train in the fresh air. In this case, the process will be more intense. A nice bonus is that the abundant protein found in yogurt diet foods serves as a block to muscle mass, which will provide a strong muscle structure and a lack of soreness, often accompanying the weight loss process.

In this type of diet, a large number of vegetables and fruits are eaten, however, it should be borne in mind that watermelons, grapes, bananas, melons, pears, potatoes, beets should not be among them, because these representatives of the plant world contain manysugar or starch, which can inhibit the required metabolic rate.

General situation for 10 days: half an hour before each meal you need to eat a glass of yogurt.

Dinner should last at least 3. 5 hours before bedtime.

Estimated meal plan for each 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 beef (your choice), a number of vegetable salads with ingredients, juice diluted with water.
• Lunch snack: fresh tomato salad with yogurt sauce, mustard and a pinch 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).

Diet choices

Yogurt curd

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 tea, and green tea.

Kefir-yoghurt

A popular method that is gaining recognition as one of the most effective. Often it is used as a fasting day, as it has relatively strict restrictions in the product range. The result is 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 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 reservoirs with the help of mineral water or green tea.

Recipe

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

Liquids have a richer plant content, they will bring more health benefits. But along with this, they have some drawbacks: their shelf life is too short, and the taste is quite low and the consistency of the finished product is special: not everyone likes stretched mucus.

Dry starter cultures contain dried bacteria, which "live" after being placed in a suitable environment - milk at a certain temperature.

In a yogurt maker

If you use homemade milk, the milk must be boiled first to destroy bacteria that can interfere with fermentation during the cooking process. After that, it must be cooled to room temperature. If you use stored milk, you do not need to boil it.

All dishes that come in contact with milk and sour must be perfectly clean.

Put the contents of the sachet (ampoule or jar) into the milk and beat well with a mixer at maximum speed. The more active the whipping process, the more 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 grow and reproduce only in environments with sufficient levels of dissolved oxygen, and if not, then culture death occurs.

After that, the solution is poured into a jar and put into a yogurt maker and its preparation is put in it for the time specified in the instructions for fermentation (usually around 7-9 hours). Once the required number of hours have elapsed, the jars with the finished product are removed and placed in the refrigerator for 60 minutes. This step is needed to stop the growth of bacteria intensively. If this rule is not observed, then the reaction of the gastrointestinal tract to such products may be too active, the formation of gas and excessive bloating may occur in the intestines. After an hour in the refrigerator, the product is completely ready for use.

If desired, right before eating, you can add pieces of fruit or berries, candied fruit, dried fruit into it, or you can whip yogurt with them in a blender until a homogeneous mass. It is not recommended to introduce additives in advance, as this can cause dilution of lactic acid products.

When making again, you can not use sour flour, but yogurt available at the rate of 150 g per liter of milk.

In a multicooker

All the preparation steps are the same as in the use of a yogurt maker. Then the mixture is poured either directly into a multicooker bowl, or a jar is placed in a bowl and filled with water almost completely. Then the multicooker is turned on for the required time in the mode "Yogurt" or "Heating" (if in this mode the thermostat produces a temperature of not more than 40 ° C). After the set time, the finished product, as in the first case, is placed in the refrigerator for 60 minutes, after which the product is completely ready for use.

In a pot or jar

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 sour flour, poured into pots or jars, must be in the range of 38-40 ° C. If the temperature rises above 42 ° C, the bacteria will inevitably die. Then the container is closed 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 eaten.

Yoghurt soup

This soup is eaten cold and is perfect for summer. It tastes very unusual, but pleasant, a little reminiscent of the famous okroshka.

Set of ingredients for 3 servings:

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

Cooking progress:

1. Rinse the raisins first and soak in warm water for 10-15 minutes, pat dry.
2. Finely chopped eggs and cucumber.
3. Cut vegetables that have been washed and dried. Optionally, add a little green onion feathers.
4. Mix yogurt with mustard, stir well and add raisins, herbs, cucumber and eggs.
5. Fill with mineral water, season with salt and pepper. Mix.
6. Leave to put in the fridge for 2-3 hours.

Eat cold from a tureen, soup bowl or wide glass.

There are other options, where milk is used instead of mineral water, and garlic cloves and lemon slices are added as seasoning. Before serving, the soup is purified in a blender and garnished with mint leaves.

Contraindications

Although the yogurt diet is a gentle type, there are some contraindications.

1. Pathology of the heart and 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 of the stomach with markedly high acidity.
8. Pregnancy.

To ensure that there are no contraindications, it is necessary to consult a doctor before starting a diet.