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

The dream of many people is to lose a couple of hated kilograms. A yogurt diet will help cope with this task, not only without harming, but also benefiting the person. Losing weight with yoghurt was suggested by nutritionist Zeik, originally from Germany, in the 30s of the twentieth century. It was tested for the first time in a sanatorium in Switzerland, where the participants in the experiment not only lost several kilograms, but also improved their health.

The yogurt diet has been around for over 70 years, but is still very popular. Because it helps you lose excess weight safely and in a short time.

Benefits of the Weight Loss Method

The presence of yogurt as a main product on the table has many advantages:

This is delicious weight loss;
different diet options include other healthy foods;
the feeling of hunger is almost not felt;
cholesterol levels are normalized;
the diet helps improve the functioning of the gastrointestinal tract;
The immune system is strengthened, the condition of teeth and bones is improved, and blood pressure is stabilized.

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How to choose and how to prepare yogurt?

It is necessary to understand that only high-quality yogurt has all of the above properties. The store shelves are full of a variety of yogurt packages, here’s what you should pay attention to when purchasing the product:

Price . A good product cannot be cheap. Most often the price tag will be high.
Package . Here attention should fall on the container. They are usually made from either polypropylene (PP) or polystyrene (PS). The material is indicated at the bottom of the container. Containers made from PP retain all the properties of the product, but containers made from PS can poison even the highest quality product.
Compound . Ideally, it should consist of only two ingredients: milk and live bacteria. The presence of cream and whey is allowed. Preservatives, dyes, sugar - these are things that should not be included in the composition.
Best before date . Must be small. 14 days. The fresher the yogurt, the more beneficial bacteria it contains.

To summarize, it is worth noting that a product without additives, low in fat or completely low-fat is suitable for weight loss.

One option is to make your own yogurt at home. For this you will need:

A liter of whole milk.
Two teaspoons of sourdough.

Step-by-step preparation:

First, the milk must be sterilized. First bring to a boil and then allow to cool naturally.
Mix the starter with two tablespoons of milk until smooth.
Stir in the remaining milk.
Pour into a thermos and leave for 12-14 hours.
Place in the refrigerator for two hours until thickened.

A person starting a diet decides for himself which method to choose. In the first case, you will have to go to the store, and in the second, you will have to waste time.

Requirements for weight loss

The diet will be effective if the following conditions are met:

yogurt must be natural, without sugar and additives, or prepared independently;
you will have to give up salt;
restrictions need to be supplemented with 2 liters of water per day, you can drink green tea;
have dinner 3 - 3.5 hours before bedtime;
You should return to a normal diet gradually, introducing prohibited foods little by little and not exceeding the daily calorie content of 1400 - 1500 units.

Minuses

There are few disadvantages, but they still exist:

If you are used to eating large amounts of food, you will still experience hunger. In this case, you can suggest slightly increasing the given food consumption standards, otherwise a breakdown may occur. However, gradually the diet must be reduced in order to reach the recommended volumes;
Many people who are losing weight note difficulties in finding the right product. But this moment is gradually fading away, because yoghurt manufacturers take care of us; stores usually offer several types of unsweetened healthy yoghurts;
It takes a long time to prepare yogurt yourself, so you need to constantly ensure that it is available;
With fast diet options, weight loss is quite good, so many are tempted to continue them after the recommended time has passed. This cannot be done, the body needs a complete balanced diet, and the benefits can easily turn into harm.

Contraindications

Fermented milk product is very healthy, therefore it can be contraindicated only for those who have an individual intolerance to the product. As for the diet in general, it should be approached with caution by people with diseases of the gastrointestinal tract, as well as pregnant women and nursing mothers. In these cases, prior consultation with a doctor is required.

Reviews and results

All those who are losing weight say that the diet is very well tolerated and allows you to lose from 3 to 5 kilograms, depending on the type chosen.

How often can you repeat

The yogurt diet should not be repeated more than once every three months. This applies to long-term options. In this case, for the first time it will be enough to sit on it for 5 days, then you can try to hold out for a week or a week and a half, but no more.

The three-day one is ideal for unloading, so you can resort to it once or even twice a month to maintain your figure in ideal condition. In this case, it can be reduced to one day and during it only the fermented milk product itself can be consumed, without any additional products.

The yogurt diet is a great option for those who want to stick to proper nutrition. It will not only help you transition to it, but will also teach you to eat small portions of food and avoid large amounts of salt.

How to make yogurt from milk and sour cream, watch the video:

Menu for diet

Options for losing weight on yogurt involve observing restrictions for 3, 7 and 10 days. You should not keep the diet longer, it is harmful.

For 3 days

The short version of the diet comes in two forms.
In the first, you are allowed to eat 0.5 liters of yogurt and 3 apples per day. They are divided into 6 meals. They start the day with a glass of yogurt, after a couple of hours they eat an apple, and continue this until the evening. There is a more gentle way of eating when lean meat, low-fat cottage cheese, starch-free vegetables, unsweetened fruits, and nuts are allowed. The daily menu might look like this:

in the morning - kiwi, 150 ml of orange juice or tea;
for lunch – 100 g of boiled veal, 2 fresh cucumbers, 200 ml of pomegranate juice diluted with water;
for a snack - fruit salad with 1 tbsp. l. lemon juice;
in the evening - zucchini stewed with onions, 150 ml of apple juice.

You should drink 150 ml of yogurt at each meal.

For 7 days

The 3-day diet can be extended for a week. But here the food is more varied and the calorie content is slightly higher. Recommended products for the day:

500 ml yogurt;
400 g of fruits and vegetables;
150 g of lean meat or lean fish;
400 ml fresh juice;
any greens in unlimited quantities.

The daily diet can be composed as follows:

in the morning – green tea, apple;
after 2 hours - tomato salad with onions and herbs, yogurt with dried fruits;
in the afternoon - cauliflower soup, radishes with lettuce leaves and a spoonful of yogurt;
after 2 hours – a glass of orange juice;
in the evening - boiled turkey with eggplant, kiwi, yogurt.

For 10 days

A yogurt diet that lasts 10 days is not fundamentally different from a weekly diet. But it is being expanded to include more not raw, but boiled or stewed vegetables. The products used are the same as in the previous diet options, and the daily menu can be compiled as follows:

in the morning - yogurt with raspberries, tea;
in the afternoon – 100 g of chicken, stewed cabbage, yogurt, 100 ml of tomato juice;
for an afternoon snack - cucumber salad with dill, dressed with olive oil and lemon juice or 1 tbsp. l. fermented milk drink;
in the evening - zucchini stew with onions and herbs, a glass of yogurt.

With fruits

Fermented milk product goes well with fruit. But among the latter, it is better to choose low-calorie ones, that is, those that do not have a cloying taste. Oranges, grapefruits, and pineapples burn fat. Apples, kiwi, and most berries are allowed. You should not eat grapes, dried apricots, prunes, raisins, cherries, watermelons and melons.

How to make up the daily menu:

in the morning they eat yogurt and an apple or half a banana;
in the afternoon - assorted strawberries, kiwi and orange, seasoned with fermented milk product;
for an afternoon snack - a handful of raspberries;
in the evening - grapefruit and a glass of yogurt.

This diet can be maintained for 3 days. If you extend it for a week, you need to supplement your evening meal with 150 g of meat or fish.

With cottage cheese

To lose weight, use a yoghurt-curd diet. You can safely keep it for 6 days. During the day you need to eat 500 ml of yogurt and 12 tbsp. l. low-fat cottage cheese. This amount is divided into 3 meals. Half the cottage cheese and a smaller amount of yogurt should be left for dinner. The products are eaten separately or mixed in a blender. Drink green tea or water between meals.

With kefir for unloading

If you are at normal weight or slightly overweight, a fasting day on yogurt and kefir will help. It is enough to eat this way once every 10-14 days. The mini-diet will get rid of 500 - 700 g. For each meal you need 200 ml of one of the fermented milk products. You should eat 6 times a day, and drink tea or water in between.

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Plus cottage cheese

The cottage cheese and yogurt diet is ideal for those who cannot fast. Both of these products are extremely filling. A more strict option suggests that you will have to do without any additions, just alternate yogurt and cottage cheese at different meals.

If there is a desire or need, you can add fruit. They are best consumed as a first snack.

The cottage cheese-yogurt diet, reviews of which are mostly positive, allows you to get rid of 3 kilograms of excess weight in just a few days, which is quite a lot, given the lack of hunger.

Useful video

To learn how to make homemade yogurt, watch this video:

pros

The yogurt diet for weight loss is considered quite gentle. Even its most strict versions do not allow the body to experience severe stress, so the metabolism does not slow down and the weight is lost well enough.

There are many advantages:

Strict diets last only a few days and avoid possible damage. The longer ones are quite balanced.
A variety of permitted foods allows you to avoid psychological fatigue from the diet. You can eat delicious fruits, berries, prepare various salads - all this is healthy and does not get boring, as in cases where you have to constantly eat the same thing.
Hunger is not a necessary companion to diets; when it comes to yogurt diets, you can be sure that you will not have to face it.
Yogurt is an essential component of proper nutrition. It helps improve intestinal function and restore its microflora. All this has a positive effect on the level of human immunity. Even after leaving the diet, it is highly advisable to keep yogurt in your menu.
Yogurt contains a lot of useful elements: calcium, potassium, magnesium. They help to absorb other substances necessary for humans.

As you can see, this is such an irreplaceable product that you need to include it in your diet immediately. By the way, it is also very useful for children, so the yogurt diet is perhaps the only one that the whole family will support to the best of their ability.

Yogurt diet for weight loss for 1, 3 and 7 days

The ban includes ready-made yoghurt products from stores and various types of sweeteners. It is not recommended to drink alcoholic beverages. As an exception, you can drink dry red wine from a trusted manufacturer in which you are confident.

It is necessary to completely remove sugar from your diet. Sweet fruits are also prohibited: watermelons, melons, etc. The main requirement of the seven-day yogurt diet is to consume yogurt 30 minutes before meals.

It is unacceptable to drink yogurt with hot drinks, since bifidobacteria are thermophobic and die when exposed to high temperatures. Restrictions are also imposed on the drinking regime: you need to drink water strictly 30 minutes before taking yogurt. It is strictly prohibited to drink food with water.

These restrictions allow you to suppress your appetite and calmly wait for the main course. The rest of the diet differs little from similar ones: limiting fatty, smoked, sweet, fried, salty foods. For drinks, priority is herbal or green tea. If possible, you should avoid coffee. A delicate yogurt cake can be served to anyone who is watching their figure and trying to stick to proper nutrition.

Due to its low calorie content, dessert can be consumed not only at lunchtime, but also for dinner. You can diversify the dish by using yoghurts with different flavorings in the preparation. This dessert can be an excellent substitute for ice cream, benefiting from its low calorie content. Making yoghurt cake is quick and easy; no special culinary skills are required. You can speed up the cooking process by using instant gelatin.

If desired, water can be replaced with hot fruit juice according to your taste.