How Much Kefir to Drink for Weight Loss | How To the Best Secrets

Have you ever heard of kefir?  

Do you know how much kefir to drink for weight loss? 

If you’ve been following me for a while, you must have. 

how much kefir to drink for weight loss

Almost every time we discuss probiotic foods, kefir gets a mention. Not quite yogurt, not quite milk, kefir is usually a dairy product that contains gut-healthy bacteria. 

Still, a lot of people haven’t heard of it, or don’t have a clear understanding of what it is.

Today, we’re getting the skinny on kefir.

What is it, and how much kefir to drink for weight loss? 

Can kefir really help ​you lose weight in the first place? 

What Is Kefir?

When you first try kefir, you’ll notice that it has a tangy taste akin to yogurt. Yet it is of a thinner consistency, making it drinkable, like milk.

kefir smoothie

Nutritionally, milk and kefir have much in common. In fact, kefir is often made from cow or goat’s milk. The transformational magic occurs thanks to kefir grains.

Just like making kombucha, the trick to transforming some tea or milk into a fermented probiotic supplement requires help from a SCOBY. This stands for a symbiotic colony of bacteria and yeasts.

Typically, the bacteria and yeasts will be held together by polysaccharides.

Polysaccharides are a sugar carbohydrate that serve as food for bacteria, although it is also excreted by bacteria.

However, unlike a kombucha SCOBY, kefir grains are gummy, fluffy, and white-to-translucent in color.

It also only takes a few days to turn milk into kefir. Kombucha, on the other hand, can take up to a month to brew.

But what exactly is a kefir grain?

Kefir grains are said to originate in the Caucasus Mountains. As such, kefir is more commonly enjoyed in Russia.

For the gluten intolerant, it’s good to know that kefir grains aren’t an actual grain, either.

All told, kefir grains aren’t necessarily a product manufactured and marketed to us.

Instead, they’ve been passed down through the generations, a little piece of historical nutrition that endures through sharing. 

If you find some of these mysterious grains, hang onto them. You can multiply them for indefinite use.

You see, live bacteria never stop growing if the conditions are just right.

As we know, there are many different kinds of bacteria.

Some are best for conditions like diarrhea, and others do well simply as a daily probiotic. This makes nearly every batch of kefir different.

Speaking of different, not all kefir is made from milk.

Coconut kefir is suitable for those who are lactose intolerant. In this case, kefir grains are added to the water of a young coconut. 

No matter which kind you enjoy, kefir is a drink you can have every day as a snack.

It’s especially important to those who want to add more beneficial bacteria to their gut. And this is just one of the extraordinary health benefits of kefir.

How Kefir Might Help with Weight Loss

We generally regard fat from animal products, like dairy, to be inferior to healthy plant fats.

Even so, many turn to kefir to aid them in losing weight. 

kefir and yogurt

The truth is, dairy or coconut water kefir vs kombucha is more satisfying than other probiotic drinks.

Probiotics and weight loss

There are a lot of theories concerning how probiotics can make you lose weight

Personally, I notice that probiotics can be helpful in reducing bloat. This gives the appearance of a flatter stomach, even if you didn’t really lose weight. 

However, there is some evidence that certain strains can make you excrete fat in waste instead of storing it.

Even though you are drinking saturated fat, the bacteria you’re depositing in the gut can help divert dietary fat

Also, we mustn’t ignore the link between inflammation and excess weight.

Probiotics are one natural method to reduce inflammation.

When you manage inflammation, your hormones are more in balance, and this leads to healthier metabolism and hunger signals.

Calcium for weight loss

Since most kefir is made from milk, it does contain calcium.

Now, my honest opinion is that leafy greens are the best source of absorbable calcium, but every bit counts.

Some reviews and studies find that increasing calcium can help you lose weight.

The way this is thought to work makes sense for multiple nutritional deficiencies. The brain, it is said, can sense when you’re low on a certain vitamin or mineral.

In response to the deficit, hunger signals may be dispatched to get you to eat more. That way, you’d hopefully be taking in what you’re missing.

The catch here is that calcium may only be helpful for weight loss if you’re truly deficient.

Increasing calcium when you already get an adequate amount probably won’t do much of anything.

Protein for weight loss

Food really is fuel.

And kefir, like its cousin Greek yogurt, is an excellent protein source.

Protein is essential for regulating hunger signals and feeling satisfied.

Moreover, protein helps our body decide what to do with calories.

When you eat a calorie-dense item, what would you prefer to happen? If there’s little protein, there’s a greater chance that you’ll sit on those calories.

But if you do eat enough protein, those calories can instead go toward helping you digest.

Furthermore, protein gives us the energy we need to stay active.

Not to mention, it helps us recover from workouts, so we feel fewer aches and pains after.

Exercise is only an effective weight loss tool if you do it regularly. 

How Much Kefir Should I Drink?

After hearing so many great things about kefir, you’re inspired to start drinking it every day.

It’s more filling than an ordinary beverage, and easier to consume on the go than yogurt. 

kefir being strained

That said, fermented foods containing probiotics can be pretty powerful.

If you already take a probiotic supplement, you should drink no more than four to six ounces of kefir daily.

The same goes if you eat other probiotic-containing foods daily, like yogurt and sauerkraut.

If you ingest too many probiotics, the poor side effects may outweigh any benefits. In fact, you may experience bloating, cramping, nausea, diarrhea, and gas.

If you reduce any other probiotic sources, moderate amounts of kefir are fine.

Just remember to discontinue if any ill side effects don’t resolve themselves in a day or two. 

Kefir Milk Where to Buy

Many health food stores and even regular grocery stores carry kefir. The trouble is, you have to be careful around flavored kefir.

Packaged kefir in many stores may come in fruit flavors with tons of added sugar.

Pasteurization is another concern, since many of the bacteria are killed off. To be clear, there will still be some live bacteria.

Even so, the product will not be nearly as potent, especially if pasteurization was UHT (ultra-high temperature).

As usual, the solution is homemade. Making your own kefir is very easy and isn’t very time consuming.

It’s the best way to guarantee you’re getting maximum bacteria with no nasty additives.

To begin, you need your kefir grains.

For example, these grains - click for price are not dehydrated and are intended for use with whole milk.

If you did happen to buy dried kefir grains - click for price, you’ll need to activate them.

Usually, this requires you to “feed” the grains increasing amounts of milk. You store it, covered, at room temperature. Each day, you shake it up.

While activating, check for changes in the texture of the milk you’re feeding it.

In the meantime, while the first batch of milk hasn’t changed, strain the grains out and add fresh milk.

For a few days, keep straining out the grains and adding larger amounts of milk.

For instance, you might start off by feeding them a half cup of milk. Over time, you’ll be using four cups of milk to feed.

Eventually, you’ll notice that the milk you’re using gets thicker.

This means it’s time to change it.

If you have a few consecutive “feeding” sessions where the milk thickens within a day, your grains are likely ready. 

And now you’re ready to make kefir.

With active kefir grains, you only need one teaspoon of grains to make four cups of kefir.

Put your grains and milk into a jar, cover it, and let it sit in a reasonably warm spot. The kitchen counter works best for me!

It will take up to 24 hours for your milk and grains to culture.

When the milk changes in texture, carefully strain the grains - click for price from the milk. It can be rather thick, so give it a few minutes to drip through your strainer.

And don’t toss those grains out!

They’re ready to make another batch.

If you let them sit without milk, they will deactivate.

You can also take a tip from our ancestors in the Caucasus Mountains and pass your active grains onto a friend. 

Now, your kefir is ready to drink.

If you’re not a big fan of milk - especially fizzy, tangy milk - kefir is perfect for smoothies.

In fact, you can make a simple, delicious kefir smoothie by blending it with a little ice and fruit.

Some may wonder about the difference between using milk and water.

Note that most of the potential weight loss benefits (calcium, protein) involve dairy.

Therefore, if you use coconut water, plant milk, or regular water, your kefir won’t have the same effect.

If you want to make kefir regularly, I recommend reading up - click for price on the subject.

There are a lot of helpful tips for fine tuning your batches into the perfect probiotic drink - click for price. Plus, many offer instructions for using something other than milk.

However, you’ll still be getting probiotics, and making a healthier choice than juice or soda.

Kefir: More Than Just a Drink

Honestly, I don’t like drinking milk.

Even those who enjoy dairy don’t really find themselves craving a glass.

But there are many ways to enjoy kefir every day without chugging it.

  • Dip and Dressing. Drop that bottle of ranch dressing and start making your own. 
  • Creamy Popsicles. Forget boxes of pudding pops; these vanilla chip kefir treats are miles better for you. And yes, they’re kid-approved. 
  • Summer Salads. Instead of mayo or ranch, use kefir to make this fresh, bright broccoli slaw with blueberries. 
  • Cheese. Skip processed cheese foods and make your own from fresh, homemade kefir. It’s perfect spread on whole grain toast. 
  • Gazpacho. Blended kefir, tomatoes, watermelon, and cucumber make a cool soup for summer.  
  • Chia Seed Pudding. Instead of store-bought yogurt, make your healthy breakfast with the extra from your latest batch of kefir. 

With so many ways to enjoy kefir, it renders probiotic supplements unnecessary.

And despite the similarities, it is not the same as using yogurt.

Yogurt is made using heat, so there aren’t as many beneficial bacteria. 

Does Kefir Really Help You Lose Weight?

In the end, kefir alone isn’t enough to make you lose weight.

kefir weight loss

But when you add it to your current weight loss strategy, it can help you stay healthier and more active.

That alone can help you shed more pounds. 

Bear in mind that no one weight loss method works for everyone.

With so many different diets out there, it can be difficult to find one that works for you.

That said, there are a number of dos and don’ts that can help you stay on the right track.


  • Eat plenty of antioxidant-rich fruits and vegetables 
  • Switch out most of your beverages for water 
  • Get enough fiber 
  • Chew slowly and mindfully 
  • Get at least 30 minutes of moderate exercise five days a week 


  • Eat too many processed foods (including “healthy” protein bars) 
  • Starve yourself, or take on crash diets masked as “detoxes” 
  • Take weight loss supplements that make you feel foggy or jittery 
  • Drink laxative teas with dehydrating, temporary effects 
  • Engage in high-intensity exercise daily 

Instead of a perfect body, work to get the body you have into balance.

This includes reducing inflammation and balancing your hormones.

As for how much kefir to drink for weight loss, just remember that one serving daily is enough. 

​That's all I have for today on...

​How ​Much ​Kefir to ​Drink for ​Weight ​Loss

Normally, we don’t associate dairy fat with weight loss.

But kefir could very well be the exception. When you add it to a healthy diet, the protein and probiotics can help maximize your weight loss results.

Kefir is thinner than yogurt, and usually contains more bacteria, too.

This makes it faster and easier to reap all of the benefits of increased good bacteria in the gut. 

Practically everything is connected to the gut, and achieving bacterial balance can have the following effect:

  • Fewer digestive problems 
  • Clearer skin 
  • Relief from mild depression 
  • Heart health 
  • A reduction in allergies 
  • A stronger immune system 
  • Healthier hormones 

I can’t wait to hear your thoughts on kefir.

Do you know how much kefir to drink for weight loss?

Do you think it can really help you lose weight?

Would you use it in recipes, instead of yogurt?

Please share below!

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