Kefir before bedtime has long become a tradition for people who monitor their weight. The fermented milk drink has a low calorie content and is rich in substances that normalize metabolism. However, some of the mistakes made by those losing weight can nullify the benefits of a weight loss product. In this article, you will learn how to make kefir a friend for your figure, not an enemy.
Kefir helps to lose weight: truth or myth
Until now, nutritionists argue with each other about whether kefir is good for weight loss before bedtime. Supporters of the fermented milk drink make strong arguments.
- Complete source of protein and vitamins
In 100 ml. kefir with a fat content of 2.5% contains 3 gr. protein, large amounts of vitamin D and B vitamins, especially B2, B5 and B12. These substances improve metabolism and prevent the body from storing excess fat in reserve. At the same time, the calorie content of the drink is only 40-50 kcal.
Expert opinion: “Kefir is an easily digestible mixture of proteins and fats, so it can dull hunger. There are few calories in it, which contributes to better weight control “therapist Alexei Paramonov.
- Contains a lot of calcium
100 ml of the product provide 12% of the daily requirement of the body for calcium. And this macronutrient, according to a study by American scientists from the University of Tennessee, accelerates the process of lipolysis in fat cells. That is, the benefit of kefir before bedtime is that a person loses weight faster.
- Rich in probiotics
Probiotics are living microorganisms that support the health of the intestinal flora. These include, in particular, bifidobacteria and lactobacilli.
A 2013 publication by the American Society for Biochemistry and Molecular Biology concluded that probiotics play a key role in regulating a number of hormones that affect metabolism. That is, the use of lacto and bifidobacteria indirectly affects weight loss.
3 “golden” rules of using kefir for weight loss
So, in order to lose weight, you can really drink kefir before bed. But this must be done in compliance with three important rules.
1. Optimal fat content
The main mistake of losing weight is the use of low-fat kefir. Calcium is practically not absorbed from such a product, and the body does not receive valuable vitamin D. The fat-burning properties of the drink deteriorate.
The other extreme is to drink fatty (3.6%) kefir before bed. With a caloric content of 60 kcal per 100 ml. one glass will pull 150 kcal, which is equivalent to 3 chocolates.
Nutritionists recommend sticking to the “golden” mean. That is, drink kefir in the evening with a fat content of 1–2.5%. At the same time, make sure that the last meal does not lead to an excess of the daily calorie intake.
Expert opinion: “A person who wants to lose weight is recommended 1% kefir. If you do not adhere to a diet, then you can use a product of higher fat content ”dietitian Mariyat Mukhina.
2. The right time
Losing weight is often interested in the question of exactly when you can use kefir before bedtime. Do this 1-2 hours before going to bed. Then the body will have time to assimilate most of the nutrients. The amino acid tryptophan, present in the drink, will calm your psyche and go into building muscles and bones.
You should not drink kefir too early, for example, 4 hours before bedtime. And even more so to replace them with a full dinner. This behavior often leads to bouts of hunger and food breakdowns. Drinking the drink immediately before bed is also not recommended due to the likelihood of bloating and heartburn.
Expert opinion: “Kefir at night will be beneficial. But it is worth drinking it 1-2 hours before bedtime. Then calcium is absorbed best. It is advisable not to eat anything with the drink ”nutritionist Alexei Kovalkov.
3. Useful supplements
The fat-burning effect of kefir can be enhanced by adding components that accelerate metabolism. The main thing is to make sure in advance that there are no contraindications.
Beneficial supplements include the following:
- greens (parsley, dill, cilantro) – 1 bunch;
- ground cinnamon – 0.5 teaspoon spoons;
- fresh grated ginger root – 0.5 tsp. spoons;
- hot pepper powder – 1 pinch;
- lemon juice – 1 tsp a spoon.
The figures are for 200–250 ml of beverage. Unfortunately, the listed supplements are contraindicated for people with high acidity of gastric juice.
Important! If you are going to drink kefir before bedtime, do not add sugar, honey, sweet berries and dried fruits to it.
In the hands of a knowledgeable person, kefir is not only a healthy, but also a fat-burning drink. It normalizes the condition of the digestive tract, ensures restful sleep and accelerates lipolysis at night. Herbs and spices not only improve the taste of the product, but also enhance the slimming effect. Drink fermented milk to maintain health, beauty and slimness.
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