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The kefir diet is one of the best-known short-term cleansing diets that people choose especially when they want to quickly ease digestion, get rid of bloating and kick-start weight loss. The basis of this diet is kefir – a fermented milk drink rich in probiotics that has a beneficial effect on the gut microflora and overall digestion.
Although it may seem simple at first glance, it is a fairly strict regimen that requires discipline and a sensible approach. If followed correctly, however, it can bring quick results, particularly in the form of weight loss, body water reduction and a feeling of lightness.
How the kefir diet works
The principle of the kefir diet is very simple. For seven days you consume low-fat kefir in combination with one allowed, low-calorie food per day. The diet is deliberately monotonous to reduce calorie intake and allow the body to focus on regenerating the digestive system.
Daily intake usually includes:
- up to 1.5 liters of kefir
- 100–400 g of the supplementary food depending on the specific day
If followed consistently, weight loss of several kilograms can occur within one week. Part of the loss consists of water and bowel contents, yet the diet has value as a short-term reboot for the body.
Which kefir is best for the diet
For the kefir diet, kefir with a fat content of at most 1% is recommended, ideally without added sugar or flavorings. For reference: 100 ml of low-fat kefir contains approximately 40 kcal.
Extreme variants based solely on 500 ml of kefir per day are not recommended. They can lead to dehydration, fatigue and other health problems.
What to avoid during the kefir diet
- sugar
- salt
- coffee and black tea
- alcohol
Allowed are plain still water and herbal teas without sweeteners. Adequate hydration is key.
Sample 7-day kefir diet menu
Day 1:
500 ml kefir + 400 g baked potatoes (without salt)
Day 2:
500 ml kefir + 400 g low-fat cottage cheese
Day 3:
500 ml kefir + 400 g fruit (except bananas and grapes)
Day 4:
500 ml kefir + 400 g boiled chicken breast (skinless)
Day 5:
500 ml kefir + 400 g fruit (except bananas and grapes)
Day 6:
Fasting – only 1.5 liters of still water
Day 7:
500 ml kefir + 400 g fruit (except bananas and grapes)
Higher-protein variant
Fruit days can be replaced with about 400 g per day of lean or chicken meat. This variant is more filling and easier to handle, especially for physically active individuals.
Strict variant: kefir and apples
There is also a very strict variant based on a combination of kefir and apples. However, it is not suitable for people with a sensitive stomach.
Options:
- kefir every day + an apple with every meal
- alternating days: kefir → apples → kefir
Apples can be eaten raw, grated, baked without sugar or mixed with kefir.
How to properly end the kefir diet
Returning to a normal diet must be gradual. Sudden overeating can cause bloating, abdominal pain and digestive problems. For at least 7 days after the diet, it is recommended to avoid white bread, fatty foods and sweets.
Important notice
Quick and very restrictive diets are not suitable for frequent repetition. Experts recommend at most once every 6 months and ideally after consulting a physician or nutrition advisor.
Summary
The kefir diet for 7 days can be an effective tool for short-term relief of the body, support of digestion and rapid weight loss. However, it is not a long-term solution. If you choose it, follow the rules, listen to your body and pay attention to a proper return to a normal diet.
