The dairy diet for weight loss has long been and deservedly popular among professional nutritionists and people who want to get rid of extra pounds of excessive weight through the use of their favorite liquid food. Initially, this method of weight loss was based on eating exclusively fresh cow's milk and completely refusing to use any other food for 2 weeks. However, as practice has shown, such a diet on milk for weight loss was more like fasting and quite often was accompanied by various negative side effects and health complications, which led to the abandonment of such a "strict" diet and revision of the acceptable ingredients of the diet menu.
At the moment, the diet of the dairy diet has undergone many changes and in some modifications has been replenished with a number of other permitted products, which at the same time facilitated the process of losing weight itself, and also minimized the risks of disruption and the development of negative negative consequences for the human body. Despite such changes, the name of this dietary food has remained practically the same - "Dairy diet" or "Diet on dairy products".
Composition of cow's milk
First of all, cow's milk is a valuable source of protein, without which the normal course of enzymatic, metabolic, plastic, protective and many other processes in the human body is impossible. 100 grams of raw product contains: 3.2 grams of protein, the bulk of which is casein , and a much smaller one is represented globulin and .
The main carbohydrate component of cow's milk is lactose (4.8 grams per 100 grams of product), broken down by the human digestive system into galactose and glucose , which fully provide the body with the energy it needs.
The composition of unprocessed cow's milk contains virtually everything necessary for the human body:, biotin , , alpha tocopherol , niacin and most importantly the whole group of B vitamins.
The mineral composition of the milk is also impressive. Among the most important macronutrients for the human body, it contains: potassium , phosphorus, sodium, calcium , sulfur, magnesium and chlorine. Microelements are easily assimilated: copper, zinc, iron , chrome, iodine , fluorine , selenium, manganese , molybdenum, etc.
In addition, cow's milk contains many and, including all essential for the human body.
The benefits and harms of milk
The debate around the benefits or harms of drinking pet milk, especially cow milk, has not subsided for a long time. Some scientists, relying on the results of recent studies, are persistently trying to prove that this product is not absorbed by the body of an adult, but, on the contrary, overloads its digestive system, contributes to the development of certain age-related diseases and even transforms into fat deposits. In their opinion, drinking milk for people over 50 is categorically contraindicated, and even at a younger age, you should be skeptical about its use.
Opponents of such a negative attitude towards milk cite as an example the practice of eating this product by many generations of people and are convinced that the positive value of milk in human nutrition can hardly be overestimated. As in fact during any dispute, the truth about the dangers and benefits of milk must be sought in the middle, taking into account both the centuries-old experience of using this product and the latest research on its effect on the human body.
The benefits of cow's milk
Milk proteins are actively involved in the production processes that protect the human body from a variety of external and internal negative factors that are the cause of many diseases. The well-known recipe for warm milk with honey, recommended as a drink for colds, has an immunostimulating effect, that is, it favors strengthening.
Vitamin and protein components of milk are necessary for the body to provide almost all plastic and many other metabolic processes, and fats and carbohydrates are an excellent source of energy, which is especially important for children.
Cow's milk and products based on it are very useful in childhood and adolescence as growth stimulators. Natural milk is rich calcium and contributing to its assimilation, phosphorus and other substances that activate the growth processes and the correct formation of the bone framework. Dairy products are still considered an ideal food for people recovering from various bone fractures, since in such situations the body's need for calcium definitely upgraded.
Thanks to the variety of amino acids and vitamins group B having relaxing and calming effects, milk has a beneficial effect on the state of the human nervous system. It is for this reason that many people are happy to start their day with a glass of milk, and many parents treat their young children with it before bed.
Cow's milk is healthy for the digestive system, as its constituent vitamins and proteins stimulate the processes of regeneration of the mucous membranes of the gastrointestinal tract. The enveloping and gastric acidity-reducing efficacy of this food product, as well as its bactericidal effect, are well known.
The harm of cow's milk
The main argument of the adherents of the theory of the harmful effects of milk on the body of an adult is the often occurring intolerance to this product, which is believed to be caused by a decrease or complete cessation of the production of the enzyme. lactase and developed allergies.
In infancy, as a result of breastfeeding, lactase is produced in large quantities in children, which is designed to break down the basic carbohydrate of breast milk lactose into galactose and glucose. The same enzyme in the future helps to cope with lactose in cow's milk, and therefore most children and adolescents tolerate milk nutrition without any problems and even with benefit for themselves. According to the results of recent studies, as a person grows up, the synthesis of lactase decreases, and closer to old age it generally disappears, which leads to the inability of the body to assimilate milk lactose. This state is called lactase deficiency or in other words - lactose intolerance ... It should be noted right away that this enzyme deficiency is not manifested in all people, and in the affected part of the population it is expressed in varying degrees of severity.
Thus, if a person has a pronounced lactase deficiency, milk that enters his digestive system is not processed and assimilated and, moreover, lends itself to "fermentation", which often leads to, colic , vomit , spasmodic pain and as a consequence to indigestion and the possible development of more serious pathologies of the gastrointestinal tract.
Individual hypersensitivity to milk protein is also the reason for intolerance to this liquid food product and can develop not only in the adult population, but also in children from an early age. Negative symptoms of an allergic response of the human body to milk protein can form both in a few minutes and after a few hours after taking it.
In most cases, first of all, there are: vomit , shortness of breath and. In the future, manifestations are possible (often with blood), lacrimation , abdominal cramps, mouth rashes, and wheezing. By the way, milk derivative products (cheese, kefir, cottage cheese, sour cream, etc.) do not cause allergic phenomena. It should be remembered that an allergy to milk protein is much more dangerous to human health in comparison with lactose intolerance and can potentially lead to death due to the development .
There are also several newly identified disadvantages of frequent consumption of milk in large volumes, among which they note the likelihood of provoking them stone formation , , diseases, and even addiction syndrome. However, in the framework of the short-term use of milk in order to reduce the existing weight, such negative moments can be missed, especially since their truth in many scientific circles is questionable.
As a result of the foregoing, one should approach the question of whether it is possible to drink milk with a diet on a purely individual basis, having previously ascertained the presence of all possible contraindications to the use of this food product. In other words, it is permissible to eat milk on a diet if it is fully tolerated, when its use does not lead to any discomfort on the part of any organs of the human body.
Calorie content of milk
The energy value of milk is determined by the amount of fat it contains. So in 100 grams of non-fat product there are only 34 calories, in 3.2% pasteurized milk 60 kcal / 100 g, and 6% baked milk contains slightly less than 84 calories per 100 grams. Given such data, it is logical to assume that milk itself, as well as its derivatives products (kefir, cottage cheese, etc.), can and should even be consumed subject to diets aimed at losing weight.
Choosing milk for your diet
Naturally, the results of weight loss will depend on the correct choice of milk. When observing the dairy mono-diet, preference should be given to homemade cow's milk obtained from animals that were fed with natural feed, that is, they practiced free grazing in ecologically clean areas. However, in modern conditions, it is quite difficult to acquire such a product, especially since its fat content, even after removing the surface cream, will exceed the recommended one, which will reduce the effectiveness of the diet.
For this reason, pasteurized milk with a fat content ranging from 1% to 5% and with a shelf life not exceeding 5 days is considered the best option for a dairy diet. According to nutritionists, it is such a product that will be most useful when following a diet, both in terms of the effectiveness of weight loss, and in terms of the intake of all the beneficial nutrients contained in milk into the body.
Varieties
Today, 4 types of diets based on cow's milk are especially popular, and among them only one, in fact, is a mono-diet, during which it is permissible to eat exclusively liquid milk without adding any other dishes to it except pure water. The other three options for such a diet can most likely be attributed to diets on dairy products, the regimen of which allows supplementing the nutritious diet with other recommended foods.
Milk mono diet for 3 days
The main version of the milk mono-diet is designed for 3 days, after which the body must get rid of 3-4 kilograms of excess body weight. Such a diet is quite "tough" and allows the use of only liquid cow's milk and pure (mineral or purified) water without gas. In this case, despite the exceeded fat content, fresh milk, previously heat-treated at 60-70 ° C for several minutes, is recognized as the best basic dietary product. Compliance with the milk mono-diet, due to a significant cuts in the diet and a decrease in its calorie content, requires the correct psychological attitude to achieve the goal, strong determination and willpower.
Dairy diet for 5 days
The five-day version of the dairy diet offers a more varied, but at the same time, a rather limited daily diet, based on the use of dairy and sour-milk dishes with the addition of fruits, cereals and some other related products to them.
The fat content of dairy products of this diet option should vary within 1%. In 24 hours you need to drink 1 liter of milk and a similar volume of pure water. The daily nutritional regimen with respect to other foods is quite strict, but it allows the possibility of replacing one meal with another (for example, lunch with dinner and vice versa). Over the entire period of the 5-day diet, the average recorded weight loss was 3-4 kilograms.
Dairy diet for 7 days
The 7-day milk diet option offers a two-stage split nutritional regimen menu. The diet of the first four days of this type of diet is exclusively dairy, that is, based on milk derivatives.
In the next three days, it is necessary to introduce additional products (fruits, fish or meat) into the food menu. Throughout the diet, milk itself should be consumed in between all meals, and also drink at least 1 liter of purified water in one day. This diet is easily tolerated, less stressful and allows you to reduce your existing weight by 5-6 kilograms.
A two-week version of the dairy diet, according to some nutritionists, helps not only to reduce excess weight by 7-8 kilograms, but also to put in a relative order, an overly rounded belly. The diet of a 2-week diet is well balanced, although it is low in calories.
In addition to strict adherence to this diet, the waist diet also requires the implementation of some other recommendations, namely:
- the obligatory use of a glass of purified water before each regular meal;
- nightly use during the first 7 days of the diet;
- daily cleaning of the skin from those removed by taking a bath;
- constant control over the state of one's own health and termination of the diet in case of its deterioration, followed by consultation with a doctor.
Allowed Products
Mono diet for 3 days
Subject to the milk mono-diet, the list of permitted food products is limited only to high quality natural milk and mineral or purified water without gas.
Diet for 5 days
If you choose a 5-day variety of similar dietary food, you can add to milk and water:
- porridge (oatmeal, semolina);
- dried fruits (dates, prunes);
- chicken eggs;
- natural honey.
Diet for 7 days
You will have to withstand the 7-day option on such products:
- mineral or purified water without gas;
- fermented milk products with minimal fat content (natural yogurt, kefir, cottage cheese, feta cheese);
- citrus fruits (grapefruit, orange);
- lean meat (fish, poultry, beef).
Diet for 14 days
A nutritious diet for the 2-week diet will include:
- mineral or purified water without gas;
- pasteurized milk with a fat content of up to 5%;
- low-fat fermented milk products (natural yogurt, kefir, cottage cheese, fermented baked milk);
- unsweetened fruits (apples, pears, bananas, oranges);
- porridge (oatmeal, semolina);
- fresh vegetables (cucumbers, cabbage, tomatoes);
- chicken eggs;
- natural honey.
Approved Products Table
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
Fruits |
||||
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| grapefruit | 0,7 | 0,2 | 6,5 | 29 |
| pears | 0,4 | 0,3 | 10,9 | 42 |
| lemons | 0,9 | 0,1 | 3,0 | 16 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Nuts and dried fruits |
||||
| raisin | 2,9 | 0,6 | 66,0 | 264 |
| dates | 2,5 | 0,5 | 69,2 | 274 |
| prunes | 2,3 | 0,7 | 57,5 | 231 |
Cereals and cereals |
||||
| semolina | 3,0 | 3,2 | 15,3 | 98 |
| oatmeal | 3,2 | 4,1 | 14,2 | 102 |
Ice cream |
||||
| milk ice cream | 3,2 | 3,5 | 21,3 | 126 |
Raw materials and seasonings |
||||
| honey | 0,8 | 0,0 | 81,5 | 329 |
Dairy products |
||||
| skim milk | 2,0 | 0,1 | 4,8 | 31 |
| pasteurized milk | 2,8 | 3,2 | 4,7 | 58 |
| kefir | 3,4 | 2,0 | 4,7 | 51 |
| fermented baked milk | 2,8 | 4,0 | 4,2 | 67 |
| curdled milk | 2,9 | 2,5 | 4,1 | 53 |
| acidophilus | 2,8 | 3,2 | 3,8 | 57 |
| natural yoghurt 2% | 4,3 | 2,0 | 6,2 | 60 |
| natural yoghurt 3.2% | 5,0 | 3,2 | 3,5 | 66 |
Cheese and curd |
||||
| feta cheese (made from cow's milk) | 17,9 | 20,1 | 0,0 | 260 |
| cottage cheese | 17,2 | 5,0 | 1,8 | 121 |
Meat products |
||||
| boiled beef | 25,8 | 16,8 | 0,0 | 254 |
Bird |
||||
| boiled chicken fillet | 30,4 | 3,5 | 0,0 | 153 |
| boiled turkey fillet | 25,0 | 1,0 | - | 130 |
Eggs |
||||
| hard boiled chicken eggs | 12,9 | 11,6 | 0,8 | 160 |
Fish and seafood |
||||
| boiled fish | 17,3 | 5,0 | 0,0 | 116 |
Non-alcoholic drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
Fully or partially limited products
Of course, the list of prohibited or not recommended food products will primarily depend on the chosen type of milk diet. However, it is absolutely necessary to exclude the following from the diet:
- salt, sugar and its substitutes;
- spicy, fried and smoked dishes;
- fatty meat of poultry and animals;
- sausages;
- legumes;
- seafood and fatty fish;
- any canned food (fish, meat, etc.);
- animal and cooking fats;
- pasta and other flour products;
- sweets (cookies, puddings, jams, cakes, sweets, etc.);
- fatty and salty cheeses;
- salted and pickled vegetables;
- mayonnaise, ketchup and other sauces;
- cocoa, compotes, coffee, jelly, factory nectars;
- any alcoholic drinks;
- dairy products with a fat content of more than 5% (sweet curds, yoghurts, fatty cottage cheese, etc.).
Prohibited Products Table
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| canned vegetables | 1,5 | 0,2 | 5,5 | 30 |
| stewed vegetables (fried) | 2,0 | 6,8 | 8,0 | 106 |
Fruits |
||||
| canned fruits | 0,5 | 0,1 | 9,5 | 40 |
Mushrooms |
||||
| mushrooms | 3,5 | 2,0 | 2,5 | 30 |
Nuts and dried fruits |
||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| candied fruit | 2,0 | 1,0 | 71,0 | 301 |
Snacks |
||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
| fruit chips | 3,2 | 0,0 | 78,1 | 350 |
| popcorn caramel | 5,3 | 8,7 | 76,1 | 401 |
| salty popcorn | 7,3 | 13,5 | 62,7 | 407 |
Flour and pasta |
||||
| pasta | 10,4 | 1,1 | 69,7 | 337 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| ravioli | 15,5 | 8,0 | 29,7 | 245 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| paste | 10,0 | 1,1 | 71,5 | 344 |
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products |
||||
| loaf | 7,5 | 2,9 | 50,9 | 264 |
| bread | 7,5 | 2,1 | 46,4 | 227 |
Confectionery |
||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| jelly | 2,7 | 0,0 | 17,9 | 79 |
| marshmallow | 0,8 | 0,0 | 78,5 | 304 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| paste | 0,5 | 0,0 | 80,8 | 310 |
| biscuits | 7,5 | 11,8 | 74,9 | 417 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
Cakes |
||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate |
||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings |
||||
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | - |
| vinegar | 0,0 | 0,0 | 5,0 | 20 |
Dairy products |
||||
| condensed milk | 7,2 | 8,5 | 56,0 | 320 |
| baked milk | 3,0 | 6,0 | 4,7 | 84 |
| cream 35% (fat) | 2,5 | 35,0 | 3,0 | 337 |
| sour cream 40% (fat) | 2,4 | 40,0 | 2,6 | 381 |
| fermented baked milk 6% | 5,0 | 6,0 | 4,1 | 84 |
Cheese and curd |
||||
| cottage cheese 18% (fat) | 14,0 | 18,0 | 2,8 | 232 |
Meat products |
||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| Salo | 2,4 | 89,0 | 0,0 | 797 |
| mutton | 15,6 | 16,3 | 0,0 | 209 |
| ham | 22,6 | 20,9 | 0,0 | 279 |
| beef stew | 14,1 | 17,4 | 0,0 | 214 |
| pork stew | 13,0 | 35,0 | 0,0 | 367 |
| cutlets | 16,6 | 20,0 | 11,8 | 282 |
| beef stroganoff | 21,9 | 27,4 | 5,7 | 355 |
| steak | 27,8 | 29,6 | 1,7 | 384 |
Sausages |
||||
| boiled sausage | 13,7 | 22,8 | 0,0 | 260 |
| w / smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| p / smoked sausage | 16,2 | 44,6 | 0,0 | 466 |
| sausage with / dried | 24,1 | 38,3 | 1,0 | 455 |
| smoked sausage | 9,9 | 63,2 | 0,3 | 608 |
| blood sausage | 9,0 | 19,5 | 14,5 | 274 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
| pork fat | 10,0 | 33,0 | 0,0 | 337 |
Fish and seafood |
||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| dried fish | 17,5 | 4,6 | 0,0 | 139 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
| salted fish | 19,2 | 2,0 | 0,0 | 190 |
| dried fish | 52,4 | 5,8 | 3,3 | 275 |
Oils and fats |
||||
| vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
| butter | 0,5 | 82,5 | 0,8 | 748 |
| animal fat | 0,0 | 99,7 | 0,0 | 897 |
| culinary fat | 0,0 | 99,7 | 0,0 | 897 |
Alcoholic drinks |
||||
| brandy | 0,0 | 0,0 | 0,5 | 225 |
| vermouth | 0,0 | 0,0 | 15,9 | 158 |
| whiskey | 0,0 | 0,0 | 0,4 | 235 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| gin | 0,0 | 0,0 | 0,0 | 220 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
| port wine | 0,4 | 0,0 | 12,0 | 163 |
| champagne | 0,2 | 0,0 | 5,0 | 88 |
Non-alcoholic drinks |
||||
| cola | 0,0 | 0,0 | 10,4 | 42 |
| coffee | 0,2 | 0,0 | 0,3 | 2 |
| lemonade | 0,0 | 0,0 | 6,4 | 26 |
| pepsi | 0,0 | 0,0 | 8,7 | 38 |
| fanta | 0,0 | 0,0 | 11,7 | 48 |
Juices and compotes |
||||
| orange nectar | 0,3 | 0,0 | 10,1 | 43 |
| cherry nectar | 0,1 | 0,0 | 12,0 | 50 |
| pear nectar | 0,1 | 0,1 | 8,8 | 37 |
| jelly | 0,2 | 0,0 | 16,7 | 68 |
| peach nectar | 0,2 | 0,0 | 9,0 | 38 |
| apple nectar | 0,1 | 0,0 | 10,0 | 41 |
| * data are indicated for 100 g of product | ||||
Menu (Food Routines)
Milk mono diet for 3 days
The only food product during all three days of the dairy mono-diet is cow's milk (best of all fresh, previously heat-treated at a temperature of 60-70 ° C), which should be eaten according to the scheme below between 8:00 a.m. and 8:00 p.m. : 00 p.m.
In between milkings, you can drink mineral or purified water without gas.
Dairy diet for 5 days
Today, there are three interchangeable options for the daily menu of the five-day milk diet, which can be practiced with equal success if it is followed.
Option number 1
Option number 2
Option number 3
Throughout all 5 days of the diet, you can use only one of the above menu options or practice different options daily, thus diversifying your diet. In between meals, you can, if necessary, use mineral or purified water without gas.
Dairy diet for 7 days
The 7-day dairy diet includes two stages of weight loss with a slightly different menu. The first stage lasts four days and is based on the daily use of the developed list of exclusively dairy products. At the second stage, lasting three days, a small amount of lean meat or fish, as well as citrus fruits, are added to the daily dairy menu.
First step
Second phase
The entire volume of food described above is designed for one day and should be consumed in 5-6 receptions during the daytime. At the same time, milk itself must be drunk in between meals and not used for the purpose of drinking other products. Also, in one day, you should drink at least 1 liter of mineral or purified water without gas.
To improve the taste of liquid dairy products, it is permissible to add a small amount of natural honey to them. It is possible to replace citrus fruits with a similar freshly squeezed juice, and cottage cheese with vegetable broth.
Dairy diet against the belly for 14 days
The daily nutritious diet of the two-week variant of the milk diet, the purpose of which, in addition to losing weight, is to get rid of the abdomen, is quite diverse and is represented by the following daily menu.
In between meals, you must drink mineral or purified water without gas in a minimum volume of 1 liter.
Dairy Diet Recipes
Below are some milk-based diet foods that, when consumed as part of or separately from a milk-based diet, will help reduce excess body weight.
Required Ingredients:
- oat groats - 100 g;
- skim milk - 400 ml;
- purified water - 600 ml.
Rinse the oatmeal, cover it with previously boiled cold water and leave to swell for about 5-6 hours or overnight. Drain off the rest of the water and rinse the cereals again. Place the swollen oatmeal in a saucepan, add purified water to it and cook over low heat for 40 minutes. After this time, add skim milk to the saucepan and continue cooking until thick. Transfer the resulting mixture to a cast iron or ceramic pot and heat in the oven for an hour.
Required Ingredients:
- semolina - 200 g;
- pasteurized milk - 250 ml;
- purified water - 250 ml;
- butter - 1 tbsp. l .;
- natural honey - 1.5 tbsp. l.
In a deep frying pan, heat the semolina in butter until a slight yellowness appears, preventing it from burning. In the same frying pan, pour over the heated cereal with a mixture of pasteurized milk and water, after dissolving half of the honey in it, stir quickly and thoroughly and boil for 2-3 minutes. After that, close the pan tightly with a lid and leave until the semolina completely swells. Season the finished porridge with the rest of the honey and serve.
Required Ingredients:
- low-fat cottage cheese - 400 g;
- raisins - 20 g;
- bran - 4 tbsp. l .;
- eggs - 2 pcs.;
- vegetable oil - 2 tbsp. l.
Rinse the raisins and leave them in water until they swell, then air dry. Breaking all the lumps, carefully mash the cottage cheese, add raisins, bran, eggs to it and carefully knead the dough. Form oval or round cheese pancakes and, lightly greasing them with vegetable oil, fry in a non-stick pan.
Required Ingredients:
- pasteurized milk 1 l;
- dry starter culture - 1 packet.
Prepare a thermos with a wide neck by pouring a little boiling water into it, pouring a cork over it and, closing the lid, leave it for a few minutes. Heat pasteurized milk to about 47 ° C. Pour a little milk into a thermos, pour the leaven into it, close the lid and completely dissolve it by vigorous shaking. Add the rest of the milk to the thermos, close the lid again, shake the mixture a couple of times and leave in a warm place for 6 hours. After this time, remove the yogurt from the thermos, distribute it into small containers and place them in the refrigerator.
Required Ingredients:
- milk with a maximum fat content of 1.5% - 250 ml;
- ripe medium-sized banana - 1 pc.;
- low fat pure yogurt - 4 tbsp. l.
Place the banana cut into pieces in a blender bowl, add yogurt to it and fill everything with milk. Whisk all ingredients on the highest speed of a blender for about 2 minutes. Diet milkshake is perfect as a dessert or as an independent dish, mainly used for a snack.
Exiting the diet
With a fairly rapid disposal of extra pounds, which occurs while observing a dairy diet, and the subsequent return to eating familiar dishes at once, the result of losing weight will not last long, and in some cases it may develop into a set of additional body weight.
That is why the first time after the end of the diet (at least 14 days), it is necessary to adhere to some rules for the correct way out of it, namely:
- do not eat any food that falls under the definition of "harmful" (fatty, fried, salty, sweet, etc.);
- throughout the exit from the diet, practice replacing one of the meals (usually breakfast) with a dairy or sour-milk menu of your choice;
- arrange a fasting day once a week on milk derivatives.
The best way to maintain the results of the diet and further gradual weight loss is to completely switch to the principles of healthy eating, which will need to be followed throughout the rest of your life.
Contraindications
Any type of dairy diet is contraindicated for compliance with:
- the presence of reactions to dairy products;
- the body's predisposition to the formation of phosphate and the deposition of calcium salts in the vessels;
- individual milk intolerance ;
- chronic cardiovascular pathologies (including hypotension );
- existence skin diseases ;
- problems from the digestive tract ( enterocolitis , anacid, etc.), as well as in the postoperative period after surgery on the stomach;
- weakened system;
- rejection of monotonous food;
- after the age of 50.
During pregnancy and lactation
Pregnant and lactating women can consider a dairy diet solely in terms of a fasting day, carried out no more than once a week, and even in this case, only after the prior approval of a nutritionist and gynecologist (or pediatrician). The rest of the options for such a diet during pregnancy and breastfeeding are prohibited.
Advantages and disadvantages
| pros | Minuses |
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Since milk and by-products are popular with many people around the planet, many mixed dietary regimens have been developed based on them, the goal of which is to lose weight or even gain weight.
Lactic-vegetable
The dairy-plant method of losing weight is based on a combination of the effects of fiber, protein and "slow" carbohydrates, which in the human digestive system creates optimal conditions for it, along with getting rid of excess weight. An independent plant-based diet (on fruits and vegetables), although it is considered quite balanced, is not able to provide the human body with the protein food it needs and other useful substances inherent in animal products.
In a dairy-plant diet, this deficiency is practically fully replenished with milk products. To obtain a positive result, adhere to such a diet for at least 10-14 days, during which you can miss up to 6 kilograms of excessive weight.
Milk and vegetable
Such a weight loss system is based on the intake of vegetables and low-fat dairy products and, judging by the reviews, is an excellent method of getting rid of excess body weight. The undoubted advantage of this dietary food is a very complete provision of the human body. minerals , fiber, and other elements useful to him, as well as refusal to use "fast" carbohydrates, in connection with which there is a decrease in craving for various sweets.
If you follow the recommended dairy and vegetable dietary diet, the feeling of hunger practically does not arise, and the body quickly recovers in age-appropriate shape, losing about 6 kilograms in just one week.
Milk-fruit
Another weight management system based on the consumption of dairy products along with fresh fruit. Despite a rather limited nutritious diet, such a diet is not accompanied by metabolic stress for the human body, because it fully provides it with complex carbohydrates, protein and fiber, as well as a sufficient amount of other useful substances. The dairy-fruit diet is sufficiently balanced and in most cases is easily tolerated, allowing on average to get rid of 7 kilograms in 14 days.
Milk-banana
A variation of the dairy-fruit diet, in which fresh bananas act as a fruit component. By themselves, these fruits are healthy, tasty and able to quickly saturate the human body, but due to their high calorie content, they are not recommended for use if most diets are followed.
However, when bananas are eaten in conjunction with low-fat or low-fat dairy products, very good weight loss results are noted. Due to the receipt by the human body of a limited range of substances inherent only to milk and bananas, the milk-banana diet is included in the category of mono-diets. For this reason, it is permissible to use this food system for a maximum of 7 days, which, however, is quite enough for a noticeable result of losing weight, varying within 4-5 kilograms.
Dairy and meat
Since milk and meat are very often the main suppliers of protein to the human body, a weight loss method was created based on these two food products. Compliance with a meat-and-milk diet provides an opportunity for quick weight loss (by 5 kilograms per week), while strengthening the muscle and bone framework.
The nutritional diet of such a diet is based on the use of any kind of low-fat dairy products and lean meat, which practically excludes the feeling of hunger that accompanies many dietary regimes and contributes to a long-lasting feeling of satiety in the body. It is not recommended to adhere to a dairy-meat diet for more than 10 days, since a long-term deficiency of carbohydrates and fats can lead to various negative consequences.
Milk buckwheat
Milk-buckwheat dietary food ration is a combination of two very common mono-diets - milk and buckwheat. Some nutritionists consider it not so effective in comparison with individual diets, but in the case of using skim milk and steamed buckwheat, the results of weight loss are quite impressive.
It is advised to follow a milk-buckwheat diet for 10 days, during which you can save your figure from 6-7 unnecessary kilograms. If you feel excellent after 10 days, the slimming process can be extended for up to 2 weeks.
Milk-kefir
The method of losing weight on milk and kefir, which is not very popular compared to the classic one, but at the same time is not less effective, the combined benefits of two dairy products and a more varied daily diet.
Despite the presence of two components, this dietary system is ranked as mono-diets, since the composition of milk and kefir is much similar to each other. The basic requirement of such a diet is to consume only milk drinks with the lowest possible fat content (0-1%). The term of the milk-kefir mono-diet is limited to seven days, since with a longer observance of it, the human body may feel a lack of energy, and will be forced to store fat. The predicted average weight loss is 7-9 kilograms.
On milk porridge
As a rule, any cereals cooked in milk are not dietary meals, since they are characterized by a fairly high calorie content. However, with the right approach to their preparation and use of skim milk, you can lose weight quite comfortably and effectively, especially since within the framework of this diet, the recommended portions of such cereals will not be large. Thus, the combination of milk, rich in protein and calcium, with cereals, which include complex carbohydrates and fiber, is, although not entirely balanced, but very useful in terms of weight loss. For 7 days of a diet on milk porridge, it is really possible to lose from 3 to 7 kilograms, depending on the selected cereal, and also to carry out a good cleaning of the digestive organs.
For weight gain
As practice has shown, milk can not only favor weight loss, but also contribute to an increase in body weight. The essence of the method of gaining weight with the help of dairy products is to consume as much fatty dairy dishes as possible in addition to each regular meal. Combined with an individually designed exercise plan, a milk-based diet designed for the fastest growing muscle mass is deservedly popular even among professional athletes.
Dairy diet, reviews and results
On the Internet, you can often find completely opposite reviews about the dairy mono-diet, ranging from the most positive to sharply negative. Such a variety in the assessment of a given dietary regime arises from the individual body's response to milk consumption, especially with regard to a fresh pair of products.
As mentioned earlier, not every organism of an adult, due to a decrease in the synthesis of the enzyme lactase , can cope with the processing and assimilation of milk, and allergic reactions to its components have recently developed more and more often. Thus, for people with intolerances lactose or with milk, the observance of such a mono-diet ended very quickly and led only to the occurrence of various negative consequences, mainly from the digestive tract (, etc.). And vice versa, people normally assimilating milk lost an average of 2-3 kilograms on such a three-day mono-diet.
A completely different picture is observed with reviews of the diet on dairy products, which in the overwhelming majority of cases are positive in terms of the effectiveness of weight loss. Really, allergy to milk processing products or their intolerances are very rare and therefore other types of dairy diets generally receive a positive assessment. Depending on the chosen variant of the dietary regimen and with its strict adherence, the average plumb line after its completion varied within 3-7 kilograms.
- «… Fast and excellent diet in terms of weight loss. A few days before any important event for me, I always resort to it. The whole body, of course, does not lose much weight, but the stomach just becomes flat before our eyes, and a couple of kilograms are gone. In addition, you do not need to cook anything at all, you drink one milk for yourself all day and you do not feel any hunger. Well, anyway, I have so»;
- «… I once sat on a milk diet for 5 days and even lost a little less than 5 kilos. True, at the very beginning of the diet, the weight practically did not decrease, and there was a slight discomfort in the intestinal region. Then I was advised to drink sorbents to improve the stomach and remove all toxins from the body, and everything returned to normal. Excess weight and volume began to go away just fine. I will try this diet again if necessary.»;
- «… I followed a lightweight, combined five-day milk diet. My menu included all the foods recommended for this diet, with the exception of cereals. I bought all dairy products low-fat, ate hard-boiled eggs, and only fresh and green apples. The final meal was taken 2 hours before bedtime. Throughout the diet, health was excellent. I did not feel hunger, dizziness, or increased fatigue. I liked the diet of this diet, but the result of losing weight was disappointing. In 5 days, I threw off a little more than 1 kilogram and I think that this is incredibly small! The diet would probably be more effective by eliminating eggs and cottage cheese from the diet. And after 18:00 it is better to give up everything altogether, including low-fat milk.»;
- «… I once also tried a milk diet (it was necessary to quickly lose unnecessary kilograms) and, in principle, I liked it. True, I was not observing a rigid version of a mono-diet (for me, this is, in principle, unrealistic), but a combined version of the menu based on dairy products. I made yoghurts and cocktails on my own in a multicooker. At first I was cheerful, but by the end of the week I was incredibly hungry for some kind of sausage or other harmful and fatty product. In 7 days I managed to get rid of 3 kilograms (from 62 to 59 kilograms), but the milk got sick at the end. I will definitely not use it in the near future»;
- «… Since childhood, I have considered milk to be a very useful and simply necessary product and have always been a great admirer of all milk and fermented milk. It would seem that for my body, a dairy diet should be just perfect in order to get rid of unwanted fat and belly. But, as practice has shown, it was not so! When I consumed only milk, cheese curds, yoghurts and kefirs, without supplementing the menu with other food products, my body was faced with such unpleasant manifestations as constant flatulence and constipation. At one time I experimented with different combinations of dairy products for a long time, but I only became convinced that I was not able to take them separately, but it's a pity»;
- «… In fact, the dairy diet is just awful! Not a single result of losing weight, even the most incredible, is not worth the suffering that I experienced during this diet. I spent twice as much time in the toilet as in my room, in which I also felt far from being the best. Of course, I admit that this is an individual reaction of my body to milk, but one way or another, negativity towards it has accumulated in me for a long time. I do not advise anyone to torture themselves like that.».
Diet price
The entire period of maintaining a three-day milk mono-diet, taking into account only the average prices for milk, will cost 100-150 rubles, depending on the manufacturer and the fat content of the product.
The cost of observing one day of the rest of the combined options for the milk diet is also small and will vary between 50-100 rubles.
For two weeks of the diet, you can get rid of 5-7 kg. The result, of course, is not transcendental, but healthy, since drastic weight loss does not bring any benefit. The peculiarity of this diet is that on weekends, in addition to the obligatory ones, you can afford other products: meat, vegetables, cereals. The main requirement is not to eat sweets and fatty foods.
If you do not suffer from lactose intolerance and have chosen this particular diet for yourself, then you should drink plain milk every day. You need to drink it in small sips, you can start a diet with one glass of milk a day, gradually its amount increases. The product must be fresh and of short storage time; you should not buy long storage milk. In addition to milk, you must drink plenty of pure water.
There are limitations in the fruit diet. Bananas and grapes are very high in calories, so it is better to exclude them. Well suited: apples (especially local seasonal), pears, citrus fruits (very good - grapefruit), watermelons, various berries, kiwi. If you really want something sweet, you can afford honey or.
Dairy products and fruits are known for their diuretic effects. Such a diet will help the body get rid of excess fluid, which will noticeably affect your well-being. Unnecessary fluid loads the body, leads to rapid fatigue and a decrease in vital activity. Already during the diet, you will feel lightness and increased vitality.
This diet includes days off. At this time, you can add meat to your diet, for example, boiled chicken breast or vegetable salad without salt with vegetable oil. For example, you can eat meat for lunch and vegetables for dinner. On another day, you can have breakfast with milk porridge with fruit.
Milk-fruit diet menu
There must be five meals a day. The time interval between doses should be the same - 3 hours. It is advisable not to resort to unplanned snacks. The diet can be the same throughout the entire diet, or you can change dishes and foods at your own discretion.
Sample menu for the day:
Early breakfast: tea with the addition of milk or coffee, plain milk;
Lunch: cottage cheese with fat content from 0 to 5%, or kefir 1-2.5%, natural milk;
Dinner: fresh fruit salad - 200 grams;
Afternoon snack: yogurt (preferably homemade) or another fermented milk drink;
Dinner: fresh fruits (2 apples, pears, or kiwi), any berries.
Every day, in addition to the listed liquids, you must drink at least two liters of clean water.
For many people, the first days it is difficult to adhere to such a diet, hunger can overcome. In this case, it is recommended to add lean meat or cereals (rice, buckwheat) to the diet. It is advisable to introduce additional products only on the days of habituation and on weekends, while the rest of the time you should eat dairy products and fruits. Otherwise, you will need more time to lose weight. People prone to allergies need to carefully approach such diets. In case of any negative reactions of the body during the diet, you should stop it and seek medical advice.
Who doesn't dream of a beautiful and slender body? But when you follow many diets, you are tormented by a constant feeling of hunger. And this greatly spoils the mood and, as a rule, leads to a breakdown. As a result, instead of the expected weight loss, plus 2 kg appear on the scales. Familiar situation? The way out of it will be a diet on milk and fruits. What could be easier and more affordable than dairy products and delicious sweet fruits? Let's consider in more detail this method of losing weight.
The essence of this method
This diet is based on the consumption of only two types of food during the day: milk and various fruits. Even bananas and grapes can be consumed with this food system. But it is still preferable to choose less high-calorie fruits such as apples, pears, peaches, nectarines.
This diet is short-term, you can sit on it for a maximum of a week. Otherwise, there may be problems with the gastrointestinal tract, anemia.
Dairy - fruit nutrition involves the consumption of milk proteins, complex carbohydrates, fiber. All this is necessary for the body to obtain the necessary amino acids, vitamins and microelements, therefore, hair, nails and skin, so often suffering during various dietary restrictions, will be completely safe. In addition, detoxification (cleansing) of the body will occur, which will have a beneficial effect on the skin, pimples will disappear, and the complexion will become healthier.
This diet can be used for fasting days. In 2-3 days, you can lose up to 2 kg. And if you sit on milk and fruit for a week, the result will be minus 5-7 kg.
Varieties
There are several variations of this method of dealing with obesity. Let's consider the main ones.
Option 1
During the day, you should drink up to 2 liters of milk and consume 2 kg of various fruits and berries according to the season (fresh, stewed, baked). Milk should be divided into 5-6 meals. In addition, the consumption of water and green tea is allowed.
Option 2
Meal calendar
Morning Breakfast - coffee with milk, fruit salad.
Lunch Snack - natural yoghurt without additives.
Lunch Lunch - half a liter of kefir, an apple or a pear.
Afternoon snack Snack - a cup of berries or a handful of dried fruits, green tea.
Dinner Dinner - cottage cheese with berries. At night - a glass of kefir or milk.
Option 3
Option 3 involves replacing fruits with vegetables. In this case, the total daily calorie content is reduced. Vegetables can be either fresh or stewed. An example menu looks like this:
Meal calendar
Morning Breakfast - yoghurt or cottage cheese, coffee or tea with milk.
Lunch Snack - vegetable salad. It can be made from tomatoes with cucumbers, from cabbage, from green beans. Lemon juice, herbs, garlic can be used as a dressing.
Lunch Lunch - bell peppers and tomatoes with cottage cheese and garlic.
Dinner Dinner - stewed vegetables. Both fresh and frozen can be used. Late dinner - kefir.
Option 4
Meal calendar
Morning Breakfast - cottage cheese with berries, green tea.
Lunch Snack - apple or pear.
Lunch Lunch - stewed vegetables.
Afternoon snack Snack - a glass of milk.
Dinner Dinner - fruit salad with yoghurt. Late dinner - a glass of kefir.
Option 5
Option 5 involves the consumption of milkshakes. To prepare them, you need to mix milk with various berries and fruits in a blender. It can be a blueberry milkshake, a banana milkshake (the most satisfying), and many others. Just don't mix milk and citrus fruits.
This is a sample menu. For example, you can stick to only one option for a week, or alternate them.
Advantages and disadvantages
The advantages of this food system with dairy products and fruits include:
- Easy portability. Fruits and vegetables can be consumed in unlimited quantities. An exception is important to make only for bananas (they must be eaten no more than 2 pieces per day) and grapes (300-400 g). Dairy products make you feel full for a long time. For example, cottage cheese for breakfast will help you hold out until lunchtime.
- Good efficiency. Lack of salt, overall low calorie content contribute to the loss of up to 1 kg per day.
- Providing the body with the necessary vitamins.
- Improving mood due to the natural sugar found in fruits.
- Improving digestion.
There are not many cons, but they are. Diet:
- It is hard for people who do not like dairy products.
- It does not suggest a duration longer than the indicated one, since it is still a mono diet, and it is not able to provide a balanced diet.
- Can provoke exacerbation of chronic diseases of the gastrointestinal tract.
- Not suitable for people with lactose allergy.
Restrictions
Dairy-fruit (vegetable) diet has certain limitations, dictated by concern for the health of those who are losing weight.
