Kefir at night for weight loss: myth or reality

Kefir at night for weight loss: myth or reality

Section 1: Kefir – overview of nutritional properties and composition

Kefir, a fermented dairy product, occupies a special place in the dietetics and traditional cuisine of many peoples. Obtained as a result of fermentation of milk with kefir fungi (symbiotic culture of bacteria and yeast), kefir has a unique composition that differs from ordinary milk. Understanding this composition is critical of assessing its potential effect on weight and general health.

1.1. Macronutrients: proteins, fats and carbohydrates

The content of macronutrients in kefir varies depending on the fat content of the milk used. As a rule, kefir contains:

• Squirrels: On average, kefir contains about 3-4 grams of protein per 100 ml. These proteins are high -quality and contain all the necessary amino acids, which makes kefir an excellent source of protein to maintain muscle mass and a sense of satiety. Kefir proteins are also easier to digest than proteins of ordinary milk, thanks to the fermentation process.
• Fat: The fat content in kefir varies from skim (0-0.5% fat) to fat (up to 3.5% and higher). The choice of kefir fat content depends on individual dietary preferences and goals. More fat kefir provides more calories and can contribute to saturation, while fat -free kefir is a less high -calorie option. Fat in kefir are represented mainly by saturated fatty acids, but also contain unsaturated fatty acids that are important for the health of the heart.
• Carbohydrates: Kefir contains about 4-5 grams of carbohydrates per 100 ml, represented mainly by lactose. However, in the process of fermentation, part of the lactose is split into glucose and galactose, which makes kefir more easily digestible for people with lactose intolerance. The carbohydrate content can also vary depending on the bacteria and fermentation time used.

1.2. Micronutrients: vitamins and minerals

Kefir is a rich source of various vitamins and minerals that play an important role in maintaining health:

• B vitamins B: Kefir contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxin), B9 (folic acid) and B12 (cobalamin). These vitamins are necessary for energy exchange, functioning of the nervous system and hematopoiesis. The fermentation process can even increase the content of some vitamins of group B.
• Vitamin K2 (Menahinon): Kefir, especially prepared using certain crops, is a good source of vitamin K2, important for bone health and cardiovascular system. Vitamin K2 helps to direct calcium into the bones and teeth, preventing its deposition in the arteries.
• Calcium: Kefir is an excellent source of calcium necessary for the health of bones and teeth, muscle function and transmitting nerve impulses. 100 ml of kefir contains about 120-150 mg of calcium.
• Phosphorus: Kefir contains a significant amount of phosphorus, which is involved in the formation of bones and teeth, energy metabolism and functioning of cell membranes.
• Magnesium: Kefir contains magnesium, which is necessary for more than 300 biochemical reactions in the body, including the regulation of blood sugar, blood pressure and muscle function.
• Potassium: Kefir contains potassium, which helps regulate the balance of fluid in the body, blood pressure and the function of nerves and muscles.

1.3. Probiotics: living cultures and their role

The main feature of kefir is the high content of probiotics, living microorganisms that have a beneficial effect on the health of the intestine. Kefir fungi contain a unique combination of bacteria and yeast that are not found in other fermented products such as yogurt.

• A variety of strains: Kefir contains a wide range of probiotic strains, including Lactobacillus, Bifidobacterium, Streptococcus And Leuconostoc. A variety of strains provides a wider range of beneficial effects compared to products containing only one or more strains.
• Stability to gastric juice: Some probiotic strains in kefir are highly resistant to gastric juice and bile, which allows them to reach the intestines in a living form and have their own beneficial effects there.
• The benefits for the intestines: Probiotics in kefir contribute to improving digestion, strengthening the immune system, reducing inflammation and maintaining a healthy balance of intestinal microflora. A healthy intestinal microflora plays an important role in the regulation of weight, since it affects the absorption of nutrients, metabolism and appetite.

1.4. Organic acids and enzymes

In the process of kefir fermentation, organic acids are formed, such as lactic acid, acetic acid and citric acid, as well as enzymes that contribute to the breakdown of proteins, fats and carbohydrates.

• Improving digestion: Organic acids and enzymes in kefir facilitate the digestion of food and the absorption of nutrients, reduce the load on the digestive system and can prevent bloating and other digestive problems.
• Acidity regulation: Loemic acid formed in the process of fermentation helps to maintain the optimal pH in the intestines, which contributes to the growth of beneficial bacteria and inhibits the growth of pathogenic microorganisms.

Section 2: Kefir exposure mechanisms for weight

Theoretically, kefir can affect weight after a few mechanisms. However, it is important to understand that the studies in this area are limited, and additional scientific data is needed to confirm these effects.

2.1. Influence on a feeling of satiety and appetite

The high content of protein in kefir helps to increase the feeling of satiety and a decrease in appetite. The protein slows down the emptying of the stomach and stimulates the production of hormones, such as cholecystokinin (CCK) and Peptide Yy (Pyy), which suppress the appetite.

• Protein saturation: Protein is the most saturating macronutrian. The use of kefir at night can help reduce hunger and prevent overeating before bedtime or at night.
• Hormonal regulation: Protein in kefir stimulates the production of hormones that regulate appetite. These hormones send signals to the brain, reporting a feeling of satiety and reducing the desire.
• Reducing the craving for sweets: The use of kefir at night can help reduce craving for sweet and other unhealthy products, which can help reduce the calorie content of the diet.

2.2. Improving digestion and metabolism

Probiotics in kefir can have a beneficial effect on digestion and metabolism, which can help reduce weight.

• Regulation of intestinal microflora: Probiotics help restore and maintain a healthy balance of intestinal microflora. Healthy microflora helps to improve digestion, the absorption of nutrients and eliminate toxins from the body.
• Reduced inflammation: Probiotics can reduce the level of inflammation in the intestines and throughout the body. Chronic inflammation is associated with obesity and other metabolic disorders.
• Improving metabolism: Some probiotic strains can improve glucose and fat metabolism, which can help reduce weight. They can also increase insulin sensitivity, which helps regulate blood sugar.
• Increase in the production of short -chain fatty acids (KVK): Probiotics are fermented by undigested fibers in the intestines, producing KZHK, such as butyrate, propionate and acetate. KZHK has various healthy effects on health, including improving metabolism, a decrease in inflammation and increasing a feeling of satiety.

2.3. Impact on sleep and stress

The lack of sleep and chronic stress can contribute to weight gain. Kefir can have an indirect effect on weight, improving sleep and reducing stress.

• Tryptophan content: Kefir contains a tripophane, an amino acid, which is a predecessor of serotonin and melatonin, hormones regulating mood and sleep. The use of kefir at night can help improve sleep.
• Reducing the level of cortisol: Probiotics in kefir can reduce the level of cortisol, stress hormone, which can contribute to the accumulation of fat in the abdomen.
• Improving mood: Probiotics can have a positive effect on mood and mental health, reducing the level of anxiety and depression. This can help prevent overeating caused by stress or emotional problems.

2.4. Improving calcium assimilation

Vitamin K2, contained in kefir, contributes to the proper absorption of calcium and directs it into the bones and teeth, and not into soft tissues, where it can be deposited and lead to health problems.

• Bone health: Calcium contained in kefir is necessary for the health of bones and teeth. The use of kefir at night can help strengthen bones and prevent osteoporosis.
• Metabolism regulation: Some studies show that calcium can play a role in regulating metabolism and contribute to weight loss. However, additional studies are needed to confirm this connection.

Section 3: Scientific research and evidence of kefir effectiveness for weight loss

Despite the theoretical advantages, scientific data on the effectiveness of kefir for weight loss are limited. Existing studies were mainly conducted on animals or in small groups of people, and their results are not always unambiguous.

3.1. Animal research

Some animal studies have shown that kefir use can help reduce weight and improve metabolic indicators.

• Reducing weight and fat mass: In one study on mice, the use of kefir has led to a decrease in weight and fat mass, as well as to improve blood cholesterol and glucose.
• Improving metabolism: In another study on rats, kefir improved fat metabolism and reduced the level of triglycerides in the blood.
• Regulation of intestinal microflora: Animal studies have shown that kefir can improve the composition of the intestinal microflora and contribute to the growth of beneficial bacteria.

3.2. Research in public

Research in people who study the effect of kefir on weight are few and have conflicting results.

• Minor weight loss: Some studies have shown that the use of kefir can lead to a slight weight loss, especially in combination with a healthy diet and physical exercises.
• Improving health indicators: Other studies have shown that kefir can improve health indicators, such as cholesterol, blood glucose and blood pressure, even if it does not lead to a significant weight loss.
• Influence on the intestinal microflora: Studies have shown that kefir can improve the composition of intestinal microflora, which can have a positive effect on the general state of health.
• Lack of significant influence: Some studies have not revealed a significant effect of kefir on weight or metabolic indicators.

3.3. Meta-analyzes and systematic reviews

To date, there are few meta analyzes and systematic reviews devoted to the influence of kefir by weight. Existing reviews indicate the need to conduct additional research with a more stringent design and large samples in order to unequivocally establish the effectiveness of kefir for weight loss.

3.4. Research restrictions

It is important to take into account the restrictions of existing studies in assessing the effectiveness of kefir for weight loss:

• Small samples: Many studies were conducted in small groups of people, which reduces the statistical significance of the results.
• Differences in research protocols: The studies differed in the dosage of kefir, the duration of the study, the composition of the diet and other factors, which complicates the comparison of the results.
• Lack of control groups: Some studies did not have control groups, which makes it difficult to determine the causal relationship between kefir use and weight change.
• The influence of other factors: It is difficult to isolate the influence of kefir from the influence of other factors, such as diet, physical exercises and lifestyle.

Section 4: How to use kefir at night to potential weight loss

If you want to try to use kefir at night to potential weight loss, it is important to follow certain recommendations.

4.1. Choosing kefir: fat content, composition and additives

The choice of kefir is crucial for achieving the desired results.

• Fat: The choice of kefir fat content depends on your dietary preferences and goals. Smir of kefir is a less high -calorie option, but more fat kefir can contribute to greater saturation. It is important to consider the total number of calories in the diet and choose kefir, which fits into your calorie norm.
• Composition: When choosing kefir, pay attention to the composition. Avoid kefir with the addition of sugar, artificial sweeteners, flavors and dyes. It is better to choose natural kefir containing only milk and kefir fungi.
• Probiotics: Make sure that kefir contains living and active cultures of probiotics. This information can be found on the packaging of the product. Some manufacturers indicate specific strains of probiotics contained in kefir.
• Organic kefir: If possible, choose organic kefir prepared from milk of cows grown on organic farms. Organic milk does not contain antibiotics, hormones and pesticides.
• Home kefir: Preparation of kefir at home allows you to control the composition and quality of the product. You can use fresh milk and kefir fungi to get natural and healthy kefir.

4.2. The optimal use time

The use of kefir at night can be more effective for weight loss than consumption at another time.

• Breakfast replacement: Kefir can be used as a replacement for a light dinner. This will help reduce the total number of calories consumed during the day.
• Reducing night hunger: The use of kefir at night can help reduce hunger and prevent overeating before bedtime or at night.
• Improvement: Kefir contains a tripophane that can help improve sleep. A good dream is important for weight regulation.
• For example, for 1-2 hours to a daughter: It is recommended to use kefir about 1-2 hours before bedtime to give the body time to digest and absorb nutrients.

4.3. Portion size and frequency of use

The size of the portion and the frequency of kefir use depend on your individual needs and goals.

• Optimal portion size: The optimal portion of kefir at night is about 200-250 ml.
• Daily use: Kefir can be consumed daily if there are no contraindications or side effects.
• Individual tolerance: It is important to consider the individual tolerance of kefir. Some people may feel bloating or other digestive problems when using a large amount of kefir.
• Calorie adjustment: When using kefir at night, it is necessary to take into account its calorie content and regulate your diet during the day in order to maintain calorie deficiency.

4.4. Cafir combination with other products

Kefir can be combined with other products to increase its nutritional value and enhance the saturation effect.

• Fruits and berries: Adding fruits and berries to kefir can increase its content of vitamins, minerals and antioxidants. Choose fruits with a low glycemic index, such as berries, apples and pears.
• Nuts and seeds: Adding nuts and seeds to kefir can increase its content of protein, fiber and beneficial fats. Choose nuts and seeds, such as almonds, walnuts, chia seeds and flax seeds.
• Oatmeal: Mixing kefir with oatmeal can create a hearty and useful breakfast or dinner. Oatmeal contains fiber, which promotes saturation and improves digestion.
• Spices: Adding spices, such as cinnamon, ginger and turmeric, can improve its taste to kefir and add additional beneficial properties.

4.5. Precautions and contraindications

Before using kefir at night, it is necessary to take into account precautions and contraindications.

• Individual intolerance: Do not use kefir if you have an allergy to dairy products or individual kefir intolerance.
• Digestive problems: If you have digestive problems, such as irritable bowel syndrome (SRK), gastritis or stomach ulcer, consult your doctor before using kefir.
• Medication: If you take any medicine, consult a doctor to make sure that kefir does not interact with your medicines.
• Pregnancy and breastfeeding: Pregnant and lactating women are recommended to consult a doctor before using kefir.
• Start with small portions: If you first use kefir, start with small portions to check your tolerance.
• Listen to your body: If you experience any side effects after using kefir, stop its use and consult your doctor.

Section 5: Alternative strategies and products for weight loss

Kefir can be a useful addition to the diet for weight loss, but it is not a miraculous tool. It is important to remember other important strategies and products to reduce weight.

5.1. Balanced nutrition and calorie deficiency

The basis of any diet for weight loss is a balanced diet and calorie deficiency.

• Balanced diet: Your diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as vitamins, minerals and fiber.
• Calorie deficiency: To reduce weight, you need to consume less calories than you spend. It is recommended to create a calorie deficit of 500-750 calories per day.
• Portations control: It is important to control the size of the portions so as not to overeat.
• Avoid processed products: Avoid the use of processed products containing a lot of sugar, fat and salt.
• Use solid products: Focus on the use of whole products, such as fruits, vegetables, whole cereals, low -fat meat, fish and dairy products.

5.2. Regular physical exercises

Physical exercises play an important role in weight loss and maintenance of health.

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, help to burn calories and improve the cardiovascular system.
• Power training: Power training helps to increase muscle mass, which increases metabolism and promotes fat.
• Recommendations: It is recommended to engage in aerobic exercises for at least 150 minutes a week and strength training at least 2 times a week.
• Choose what you like: Choose physical exercises that you like so that it is easier for you to adhere to a regular training schedule.

5.3. Enough sleep and stress management

A sufficient amount of sleep and stress control are important for weight regulation.

• Dream: Try to sleep at least 7-8 hours a day. The lack of sleep can lead to an increase in appetite and a slowdown in metabolism.
• Stress management: Find healthy ways to manage stress, such as yoga, meditation, walking in nature or communication with friends and family. Chronic stress can lead to an increase in the level of cortisol, which contributes to the accumulation of fat in the abdomen.

5.4. Weight loss products

Include products in your diet that contribute to weight loss:

• Protein products: Eggs, low -fat meat, fish, poultry, legumes and tofu.
• Vegetables: Leafy vegetables, broccoli, cauliflower, pepper, cucumbers and tomatoes.
• Fruits: Berries, apples, pears, citrus fruits and avocados.
• Whole cereals: Oatmeal, brown rice, film and whole grain bread.
• Useful fats: Avocado, nuts, seeds, olive oil and oily fish.
• Drinks: Water, green tea and herbal teas.

5.5. Consultation with a doctor or nutritionist

If you have any diseases or you take any medicine, consult a doctor or a nutritionist before the start of the diet for weight loss. They will help you develop an individual nutrition and training plan that will be safe and effective for you.

Section 6: Conclusion: Kefir at night – part of the integrated approach to weight loss

Kefir can be a useful addition to the diet for weight loss due to its rich composition, the content of probiotics and the influence of satiety. However, kefir is not a miraculous tool, and its efficiency in weight loss depends on the integrated approach, including a balanced diet, regular physical exercises, a sufficient amount of sleep and stress management. To achieve optimal results, it is recommended to combine the use of kefir at night with other weight loss strategies and advice with a doctor or nutritionist.