Yogurt diet for weight loss for 7 days |

Lose weight up to 5 kg in 7 days. The average daily calorie content is 700 Kcal.

Yogurt is considered one of the healthiest types of fermented milk products. Many people, young and old, love him very much. If you belong to the category of yogurt lovers and want to slightly transform your figure, you can turn to one of the options for this diet.

The three most popular options are for 3, 7 and 10 days, respectively. Your choice depends on the number of pesky pounds you want to say no to. Weight loss during a diet-time ranges, as a rule, from 2 to 6 kilograms.

Requirements of the yogurt diet

This diet was developed by nutritionist doctor from Germany Zeik. This happened, according to sources, more than 70 years ago. Initially, it was tested by visitors to an elite sanatorium in Switzerland, who were more than satisfied with the results. Later, the yogurt diet began to spread among ordinary people and has successfully reached our time.

If you decide to try this diet, do not rush to the store for yogurts. It is definitely worth giving up various fruit types of this product, since they usually contain sugar, which is prohibited by this method. And other supplements are also unlikely to benefit the body. As a last resort, purchase an empty low-fat or low-fat product and carefully ensure that it does not contain sugar.

But the best way out of the situation is to make your own yogurt. Here is his recipe. You will need 1-3 liters of pasteurized milk (depending on how much product you want to prepare at a time) and dried yogurt culture (it can be purchased at many pharmacies). Pour this milk into a sterilized container, boil, cool to about 40 degrees. Now mix a little milk with the yogurt culture and add the mixture to the main amount of liquid.

It is recommended to infuse homemade yogurt in a yogurt maker or thermos. Before placing liquid in it, the thermos should be doused with boiling water and wiped thoroughly. Having tightly closed the temporary habitat of the future yogurt, you need to let it brew for 12 to 14 hours. Note that the longer the yogurt sits, the more sour it turns out. Now this mixture needs to be put in the refrigerator so that it can stand there for a couple of hours and thicken.

By the way, live yogurt can be consumed not only during dietary periods. You can always drink it, season oatmeal and various salads with it. Yogurt serves as an excellent alternative to high-calorie and frankly unhealthy mayonnaise. Try it! It's likely that you won't want to return to the unhealthy favorite of many holiday feasts.

To give yoghurt some piquancy, if you are going to season a vegetable or meat salad, dilute it a little with lemon juice or soy sauce. In general, there are a lot of options for its use. Use your imagination.

Now we propose to talk in more detail directly about the types of yogurt diet. In the shortest three-day version, you should consume yogurt daily in quantities of up to 500 g and apples of any kind (3 pieces each). There is also a more gentle subtype of this same short-term yogurt weight loss method. Its essence is that in the morning yogurt should be combined with fruits, at lunch - with meat products, and in the evenings - with vegetables, fruits or cottage cheese.

It is worth giving up salt while losing weight. And among liquids, in addition to yogurt, you should give preference to unsweetened green tea and clean water. Occasionally you can allow yourself a cup of coffee, but also without any additives.

A longer yogurt diet lasts one week. Your daily diet can include up to 500 g of yogurt, 400 g of non-starchy fruits and vegetables, 150 g of lean meat or fish/seafood, 2 glasses of freshly squeezed juice, herbs, green and herbal teas and decoctions. The last time to eat is 3-4 hours before bedtime.

The longest diet option is the 10-day transformation course. When creating a menu, take the following rule as a basis. Every day you can eat 500 g of natural yogurt, apples and various citrus fruits (up to 300 g), a handful of berries, several non-starchy vegetables, about 100 g of lean meat, fish or seafood. It is also possible to diversify your diet with several glasses of freshly squeezed fruit juice (except grape juice).

Remember that you need to exit any version of the yogurt diet extremely smoothly and measuredly, gradually adding prohibited foods and not increasing the calorie content beyond 1400-1500 calories. Otherwise, you risk regaining the extra pounds with interest.

What kind of yoghurts are possible on a diet?

The diet menu does not leave a day without yogurt; you need to eat or drink it every day. However, not every yogurt product will work. Firstly, it must be fresh. Secondly, it should not be sweet. Thirdly, the composition should not contain additives in the form of E102, 104, 122, 110 and others. You can make the product yourself - this is the most correct decision, and you will be confident in its benefits and freshness. If this is not possible, use the store option. Let's figure out which yoghurts you can eat while losing weight, which type to choose in the store.

The shelf life of homemade yogurt or opened store-bought yogurt is no more than 4 days in the refrigerator.

The most low-calorie and healthy yoghurts

The permissible calorie content of yogurt is 60-100 kcal. This is the first thing you need to pay attention to when choosing store products. Another important condition is the absence of dyes.

There is no need to choose a minimally fatty product. If its fat content decreases, the presence of starch- or sugar-containing elements increases, and this is a much greater evil for dietary nutrition than fats.

Here is a list of ready-made yoghurts that are suitable for the diet (their calorie content is indicated in brackets):

Activia natural (75 kcal);
Activia regular (90 kcal);
Frugurt (70 kcal);
Danone thick thermostatic (49 kcal);
Greek yogurt “Ehrmann” (66 kcal);
Neo Imunele Natural (63 kcal);
Miracle (98 kcal).

How to make yogurt for your diet at home

1 liter of pasteurized milk;
2 tsp. dry yogurt culture or 100 g of live starter.

In order not to buy a new starter all the time, you can leave 5 spoons per 1 liter of milk of ready-made yogurt from the previous starter. The bacteria themselves will multiply in a new portion of milk and do their job. Thus, you will have to buy a new starter only for the first time.

Do not forget about the sterility of all utensils that you will use. Wash it thoroughly and pour boiling water over it, otherwise you will add harmful bacteria to the beneficial bacteria, spoiling the result of the healing technique. To prepare yogurt for your diet at home, follow a few simple steps:

Pour milk into a saucepan and place on fire.
Bring to 70-80 degrees - do not bring to a boil!
Cool the milk to 40-45 degrees (it feels warm-hot).
Add the starter to the cooled milk.
Mix thoroughly in a blender.
Pour the mixture into a glass jar.
Wrap the jar with a warm cloth.
Leave for 6-8 hours.
Divide the mixture into the required portions.
Place in the refrigerator for 3 hours. Ready.

Try not to shake or stir the jar of homemade yogurt while it's not ready.

Diet menu

Yogurt diet for 3 days (option 1)

Note. The menu below is repeated daily. Make sure that the total amount of fermented milk products consumed per day does not exceed the recommended 500 g. If this technique is easily tolerated by the body, and you want to modernize your figure a little more and reduce the volume, it is allowed to extend it up to 5 days, but no more.

Breakfast: a serving of yogurt. Second breakfast: apple. Lunch: a serving of yogurt. Afternoon snack: apple. Dinner: a serving of yogurt. Late dinner: apple.

Yogurt diet for 3 days (option 2)

Note. In addition to the products described below, consume 150 g of natural yogurt at each meal.

Day 1

Breakfast: 1 medium sized apple; up to 150 ml of juice squeezed from fresh fruits or a cup of empty green tea. Lunch: 100 g of lean meat, cooked without adding oil; a small portion of vegetable salad (best tomato-cucumber, sprinkled with lemon juice); a glass of pomegranate juice, which is recommended to be diluted with water. Afternoon snack: salad from your favorite fruits, just don’t use starchy ones. Dinner: a portion of stewed non-starchy vegetables; 200 ml squeezed orange juice.

Day 2

Breakfast: 1 large orange; green tea. Lunch: 100 g of meat, stewed or boiled; 200 ml unconcentrated (with added water) pomegranate juice. Afternoon snack: apple and green tea. Dinner: chop fresh cabbage and sprinkle it with lemon juice; drink 200 ml of orange juice.

Day 3

Breakfast: a handful of your favorite berries and up to 50 g of pistachios or other nuts. Lunch: 100 g of boiled or baked meat and cabbage salad. Afternoon snack: 2 kiwis and green tea. Dinner: low-fat cottage cheese (100 g) with one apple.

Yogurt diet

The answer to the question: is it possible to eat yoghurt while losing weight has already been clarified, but another question arises - how to lose weight on yoghurt? To do this, choose low-calorie products with a small amount of fat and a minimum of sugar. So, avoid purchasing the sweetened and added fruit option that many people like to eat for dessert. Avoid products labeled as natural identical or with flavorings.

Yogurt and fruit

A pleasant weight loss diet that allows you to stay full and lose weight. Very good for yogurt lovers and lovers. On this diet you can easily lose 4-5 kg in a week.

Sample menu:

The first day

Breakfast: a package of yogurt and one of the fruits.
Lunch: Salad of slices of kiwi, oranges and strawberries mixed with the contents of one package of yogurt.
Dinner: Half a grapefruit, 170 gr. lean chicken meat, vegetable salad dressed with lemon juice.
Dessert: 2 plums.

Second day

Breakfast: A cup of berries mixed with a package of yogurt
Lunch: A few slices of pineapple.
Dinner: 1 orange, 170 grams of sliced turkey or chicken breast with lettuce.
Dessert: 2 nectarines.

Day three

Breakfast: A few slices of watermelon, melon, a package of yogurt.
Lunch: Puree the pulp of one banana and one cup of strawberries, seasoned with apple juice.
Dinner: 170 gr. fish (flounder or halibut) soaked in lemon juice, a cup of Brussels sprouts.
Dessert: A cup of cold yogurt with any berries.

You can combine the combination of yogurt with various fruits depending on your taste preferences. Between meals, you can drink fruit teas and freshly squeezed juices.

Yogurt and buckwheat

Yogurt with buckwheat is also a very balanced meal; here yogurt most often serves as a dressing.

Buckwheat and yogurt diets do not limit you to just these two ingredients; buckwheat is here as a source of complex carbohydrates, as well as plant proteins. In addition, buckwheat is rich in vitamins and microelements, which is important when following a diet.

Be sure to include one or two meals with buckwheat in your daily diet. This diet will help you lose weight well to the desired result and with minimal consequences for the body.

Oatmeal with yogurt

A diet based on oatmeal and yogurt is similar to a diet based on buckwheat; it also has a sufficient amount of fiber and is rich in microelements.

Please note that now on the shelves you see mainly oat flakes, and they are 5 times more calorie than oatmeal. Therefore, we strongly recommend that you find oatmeal.

It contains much more useful substances, and you can eat more of it on a plate, remaining within the same 50-100 calories, and for a person on a diet, the serving size and its calorie content are very important.

Yogurt and cottage cheese

The cottage cheese and yogurt diet is designed for rapid weight loss. Low-fat dairy products are high in calcium and protein, both of which are important for healthy weight loss. In addition, cottage cheese and natural yogurt are perfectly filling, so on a diet you will only feel moderate hunger. And you don’t have to look for exotic products and stand for long hours at the stove. Everything you need is sold at any grocery store near your home.

Yogurt and kefir

In recent years, the kefir-yogurt diet, which is very satisfying, has become increasingly popular. In addition to the dairy product, it contains a large amount of vegetables, fruits, berries, herbs, boiled fish, etc. Anyone losing weight should definitely drink about 2 liters of liquid every day, including juices and tea without sugar. An approximate menu for a fasting kefir-yogurt diet, which can allow you to lose 500-700 g of weight per day:

first and second breakfast – 200 g low-fat and 200 g regular kefir,
lunch, lunch,
dinner - 200 g of yogurt (natural), late dinner - 200 g of biokefir.

Yogurt diet menu for 7 days

Breakfast: any fruit and green tea or herbal infusion. Snack: 150 g of yogurt, to which you can add a little cereal or dried fruit; vegetable or fruit weighing up to 100 g. Lunch: light vegetable puree soup (or just soup) plus vegetable or fruit salad, seasoned with a small amount of yogurt. Afternoon snack: a glass of freshly squeezed juice from your favorite fruit. Dinner: fish or meat in quantities up to 150 g, cooked without adding fat; vegetable salad; a few spoons of yogurt (you can use it yourself, you can dress the salad).

Advantages of the yogurt diet

This diet has a number of undoubted advantages.

Firstly, a balanced diet, if we talk about the weekly and ten-day options.
It is also worth noting that this diet cannot be called tasteless. After all, it includes vegetables, fruits, berries and other tasty and healthy products. You probably won’t even notice that you’re on a diet, and with the right attitude you can transform your figure in a tasty and healthy way.
It is unlikely that you will have to deal with a feeling of acute hunger, even if you choose the rather strict first option of the yogurt transformation. Yogurt, even in small quantities, coats the stomach, helping to quickly convince the brain of a feeling of fullness and making dieting as comfortable as possible.
It has been scientifically proven that consuming 200 g of natural yogurt per day can significantly improve immunity. The substances found in yogurt also help the gastrointestinal tract. They regulate its proper functioning and help to quickly rehabilitate after suffering from various types of infectious diseases.
Yogurt also has an excellent effect on the intestinal microflora, being a powerful preventative against fungal diseases.
And the presence of calcium, potassium and magnesium in yogurt helps prevent caries, osteoporosis and prevents the occurrence of hypertension.
We also note that consuming yogurt promotes better absorption of other substances that come with food. The lactic acid it contains is great at taking away useful calcium from the milk we drink and doing everything possible to ensure that the body gets the maximum benefit from it.
Yogurt also reduces bad cholesterol in our body.

Well, do you still doubt that yogurt has the right to firmly settle in your diet?

Beneficial features

Yogurt is a product obtained by oxidizing milk with lactobacilli. Thanks to this, it is absorbed 60% better than milk. Therefore, it is recommended to introduce it into the diet of adults, and even those with allergies.

The product contains microelements and vitamins necessary for the human body, such as calcium, potassium, magnesium, A, B1, B3. B vitamins help prevent cardiovascular diseases by lowering blood cholesterol levels.

For problems with the gastrointestinal tract, the presence of peptic ulcers, indigestion, gastritis, regular consumption of yogurt is indicated. Because it is able to normalize or maintain the desired acidity in the stomach.

In addition, yogurt normalizes blood pressure, increases the protective functions of the immune system, improves vision, and has a beneficial effect on the nervous system.

Disadvantages of the yogurt diet

The disadvantages of the diet include the special passion for it of some people who are especially eager to lose weight. It's not difficult to do this on it. Continuing diet options longer than the specified period, you can lose more kilograms, but this is fraught with metabolic failure and a general blow to the body. In this regard, a large number of lost kilograms will probably return. Therefore, it is strongly recommended not to exceed the recommended duration of the diet.
The difficulties of the yogurt diet for many experienced weight loss dieters include the fact that you need to prepare this product yourself or look for a really high-quality analogue. This can take some time and sometimes discourages you from transforming in this way.
If you have previously eaten very generously, you will probably still feel hungry in the first day or two on the diet. But then, as those who are losing weight note, you get involved. If you endure at first, everything goes fine.