Weight Loss has become a serious business in the recent times.
Be it internet, newspaper or television people are constantly talking about the different pills, weight loss programs and fitness regimen.
But we never know which one works and which do not.
Moreover, we are not sure about the side effects of these weight loss advises unless we try it on our own.
Why do we want to lose weight? There could be many reasons:
To be fit and active,
To live a healthy life
To have a flat belly
To avoid obesity related diseases
Or maybe all of the above
According to me, a perfect weight loss advice should have all this qualities and it should be easy to follow.
So here I am going to tell you how I improved my health and also reduced my weight by regularly drinking kefir.
I found out about kefir accidentally, when I was looking for probiotics which will improve my gut and overall health. Weight loss is a bonus for me.
What is Kefir?
Kefir is a low-fat, protein rich milk drink that is loaded with good bacterias which improves our gut health.
How kefir helps weight loss?
In a 2008 study, American Journal of Clinical Nutrition states that one cup of plain kefir has about 11 grams of dietary protein.
The proteins in milk are predominantly casein-based, which has a longer gastric emptying time. This will makes you feel full for a longer time and reduces the food craving which will reduce the further intake of other foods or snacks.
According to a study published in the journal ‘Nutrients’ in 2013, regular consumption of kefir helps to lower body mass index, body fat and excess fat around the waist.
A study published in July 2011 in the “Journal of Nutrition,” found that obese women who took a protein-rich and dairy-rich diet experienced considerable amounts of fat loss and gained lean muscle than those who consumed less dairy and protein.
While some people reduce the dairy for weight loss, University of Tennessee states that drinking 3 to 4 servings of dairy products can promote weight loss. We know kefir contains lot of calcium content. According to the research, the more dietary calcium there in the cells can burn more fats.
The beneficial bacterias present in the kefir helps for good digestion. This helps to break the fat and other nutrients and leads to good nutritional absorption in the gut. Unhealthy gut always lead to fat storage in the body which will gradually lead to obesity.
How much to drink?
People often get confused, how much kefir to drink every day? One important they have to understand is, it is not a dietary supplement pill or drug for weight loss.
It is just a healthy dairy drink, which you can consume based on your personal choice starting from one cup. It has fewer calories compared to other dairy products.
You can make kefir smoothie by simply blending some fruits like banana, mango or peaches with the kefir milk. You can take it as an alternative to regular whole grain breakfast.
But if you don’t skip breakfast and drink kefir smoothies on a regular basis, it will just add more calories.
How much calorie does kefir contains?
It is very difficult to provide the standardized nutrition content for kefir as it can vary based on the milk used, cultures and region where it its produced. But the nutritional values are far superior than other dairy products.
We usually count the calories based on the macro nutrient values in the food product as shown below.
- Carbohydrates has 4 calories per gram
- Proteins has 4 calories per gram
- Fats has 9 calories per gram
175 ml (6 oz) serving of low-fat milk kefir contains the following amount of nutrients.1
- Protein: 4 grams
- Carbohydrate: 7 to 8 grams
- Fat: 3-6 grams (based on milk)
Totally it has 80 to 100 calories to the given quantity. So if you are drinking kefir for just weight loss, it is better to use low fat milk.
Kefir also contains lot of micro nutrients as shown below. (RDI means Reference Daily Intake)
- Protein:4 grams
- Calcium:10 percent of the RDI
- Phosphorus:15 percent of the RDI
- Vitamin B12:12 percent of the RDI
- Riboflavin (B2):10 percent of the RDI
- Magnesium:3 percent of the RDI
- A considerable amount of vitamin D
What Kefir to use?
Milk kefir is the widely preferred kefir as it contains more strains of bacteria than water kefir.
According to me it is better drink both milk and water kefir alternatively. Both contains its weight loss and health benefits but with different tastes. While milk kefir has a yogurt like taste, water kefir is like soda.
The calorie content in the water kefir is much lesser than milk kefir if you ferment it longer. Don’t sweeten the kefir if the primary purpose is weight loss.
To conclude regular intake of kefir promotes your overall health, helps in weight management, aids in nutritional absorption and further keeps the diseases at bay.
Also make sure to follow some of the healthy living choices which are shown below.
Know about what you are eating
Avoid sugary drinks and fruit juice
Manage your stress
Eat High-protein breakfast
Get a good night’s sleep, every night
Reduce the consumption of alcohol
Find physical activities you enjoy
These small changes, all of which can easily be made, will quickly help to reduce your weight over time.