Trying to lose weight but nothing is working? I’m with you.
Shedding extra pounds isn’t a walk in the park. It requires a lot of dedication and the right information about dieting and exercising. With so many different diets becoming popular, it’s easy to get confused and misdirected. Some recommend eating only high-protein meals, while others vouch for a gluten-free diet. Paleo, keto, Atkins, and Dukan... There are so many diets to choose from. The yogurt diet is one of those that has gained immense popularity lately. But does it really work? Is it good for your health? In today’s post, we’ll be discussing everything about the yogurt diet. Stay tuned and read until the end!
IT'S TIME TO SEPARATE FACT FROM FICTION
Yogurt has become a popular choice among people who are looking to lose weight. Several nutritionists frequently recommend making yogurt a part of your daily diet. It’s healthy and versatile. Yogurt is so easy to include in your meal plans, whether as a breakfast item or an evening snack. No doubt, there are diets that are even based around yogurt because of its health benefits.
BUT CAN YOGURT ACTUALLY HELP YOU LOSE WEIGHT?
On paper, yogurt promises a whole lot of nutrition without any insane calorie surplus. Fortunately, research and anecdotal evidence also hint at yogurt being a beacon of hope among foods that can promote weight loss. A study was conducted for two years on more than 8,500 adults. The participants who ate at least seven servings of yogurt every week had a lower risk of obesity than those who had only two servings in a week. It wasn’t just this one study that indicated yogurt’s role in weight management. Another one was conducted among nearly 3,500 people. The group that had a minimum of 3 servings of yogurt every week had lower changes in their waist circumference and weight gain compared with those who had only 1 serving. These, however, are observational studies. It means that while the results seem good, we can’t assign cause and effect to yogurt and shedding weight with 100% certainty. Six randomized controlled trials were also conducted to see if yogurt could help with weight loss. The research showed that only one of those trials significantly reduced weight. What these various studies show is that eating yogurt may well be helpful in shedding some of your weight. But it does not mean yogurt is some magic pill that can melt off all the extra fat from your body on its own. You still have to watch your diet and exercise daily. But people whose diet is made up of foods that are high in fat and low in protein would certainly get help with yogurt. Replacing some of that food with yogurt has been shown to aid in weight loss. A study conducted among healthy women indicated the same. Participants were divided into two groups. Group A was given yogurt with about 160 calories as a snack in the afternoon, while Group B was given high-fat crackers or chocolate. Group A participants said they felt fuller and satiated for a longer duration. The yogurt group also ate 100 calories less on average during their dinner. The gist is that you can include yogurt in your daily diet to prevent you from overeating and overindulging in snacks in between meals.
HOW DOES YOGURT HELP WITH WEIGHT LOSS?
Now that we know yogurt is a healthy choice for people watching their weight, the question arises how does yogurt manage to do all these amazing things? Various theories are out there trying to decipher yogurt’s role in weight loss. It all boils down to the several nutrients and additional health benefits yogurt has to offer, which also work towards helping you shed some fat. Calcium You’ll be surprised to know that yogurt is an excellent source of calcium. One cup of yogurt that weighs about 245 grams can give you as much as 23% of the calcium your body needs daily.
THE YOGURT DIET: WEIGHT-LOSS FACT OR FICTION?
CALCIUM
Calcium is important to make sure your bones remain strong and healthy. But it can also help with weight loss. Test tube studies have been conducted to see how it could help. The results showed that blood levels high in calcium can cut down on fat cell growth. Studies on animals also showed that calcium supplements were linked with a significant weight reduction. But what does it mean for humans? The results were mixed when the studies were conducted. In one study of more than 4,700 people, participants were given calcium supplements. The results showed a lower weight gain from children to adults. But the overall impact itself was low, with those taking supplements only gaining 1 kg less than those who did not take them. Research has also linked calcium supplements with weight loss in people with type 2 diabetes. What is even more surprising is that calcium also had a positive impact on post-menopausal women. Though present studies have given a lot of hope that calcium plays an important role in weight management, more research is needed to make a definitive link between the two. Thankfully, calcium isn’t the only nutrient in yogurt that helps you stay fit. There are a few more.
PROTEIN
It’s a well-known fact that yogurt is a reliable source of protein. There are several different ways in which the protein content in yogurt can help with weight loss. Eating a generous amount of protein is not only good for your muscles, skin, and hair but also keeps you full for longer. This means there are fewer chances of you giving in to your hunger pangs that strike in between meals. So, how does protein promote satiety? It helps increase the amount of appetite-suppressing hormones in your body. Protein in your diet will also make sure the hormone responsible for hunger is not all over the place. Meals containing a healthy amount of protein also boost your metabolism. This helps you burn a lot more calories throughout the day than normal. As a result, your body metabolizes fat efficiently, leading to a significant drop in weight over time. Another reason why you might love protein is that it prevents your body from burning muscles instead of fat. Protein not only helps with reducing weight but also aids in keeping your muscle mass intact. You would get good results if you combined a yogurt-rich diet with resistance exercise. One cup of regular yogurt gives you 8 grams of protein. If you choose Greek yogurt, you will get as much as 22 grams of protein. Of course, yogurt is not the only food that contains protein. You can make your protein-rich diet even more diverse by including options like fish, lean meat, eggs, and soy in your daily meals.
Interested in knowing more about other high-protein options you can rely on during your weight loss journey? You can read our post on Eat These 9 Best High-Protein Snacks For RAPID Weight Loss.
PROBIOTICS
Yogurt isn’t just about calcium and protein. There’s one more thing that makes it healthy for you, along with helping you lose weight. We are talking about the probiotics found in yogurt. In fact, yogurt is one of the best sources of live microorganisms that boost immunity and strengthen your digestive system. Live microorganisms? Now, what’s that? Whenever we say live bacteria or microorganisms, we usually think of disease-causing pathogens. But the truth is, your body has both good and bad bacteria. You need good bacteria in your body, especially in your gut, to keep it functioning at its best. And it’s not just your digestive system and immunity that get a health boost with probiotics; your heart health gets better, and your mood is improved. Some early research has shown that these probiotics can help with weight loss. Yogurt has Lactobacillus bacteria, which have been shown to be particularly helpful in reducing belly fat. A study was conducted among overweight adults for a period of 43 days. Some of them were given 100 grams of yogurt that had Lactobacillus Amylovorus in it. It was observed that those who had yogurt experienced a significant loss in body fat. It seems like you need to find a way to sneak yogurt into your diet. Maybe start with smoothies? They are delicious and healthy!
ARE THERE ANY DOWNSIDES?
We chatted you up to eat more yogurt daily. Didn’t we? But there’s a slight catch. As with everything else, even good things in excess can be harmful. You need to eat this probiotic-rich food in moderation. Yogurt is part of most healthy diets. But not all yogurt products are good for you. Many yogurt products come with a lot of added sugar. This is especially true in the case of the low-fat and fat-free options that you get. If your diet includes foods that are high in added sugar, you run the risk of developing type 2 diabetes. It also defeats the purpose of eating yogurt to burn fat. Yogurts that are high in added sugar can make you put on even more weight. So, before you buy yogurt, make sure you read the label. The ideal yogurt should be plain and unsweetened. You can choose Greek yogurt to include in your weight-loss plan.
HOW DO YOU INCORPORATE YOGURT INTO YOUR DIET IN A HEALTHY WAY?
Eating yogurt every day in moderate amounts can help you get several important nutrients. One way to do that would be to add it to smoothies. You can also add it to oats and stir it in. You can also add berries and nuts to your yogurt to increase the nutrient content. It will help make sure your breakfast is filling and balanced. Yogurt goes well with protein pancakes and hot oatmeal. You can add a good scoop of yogurt to your whole grain waffles too, making it a healthy breakfast. If you use sour cream in your tacos or burrito bowls, you can replace it with whole milk yogurt. It can be used as a substitute for butter when you make baked goods like muffins. You can make different fruit-based dips by replacing cream cheese with yogurt. My personal favorite is a yogurt-based salad dressing. It’s yum!
WHAT'S THE OVERALL VERDICT ON YOGURT FOR WEIGHT LOSS?
Adding yogurt to your diet can be beneficial in so many ways. Although there are many diets that claim to help you lose weight using yogurt, you should be careful before committing to them. Yogurt gives the most benefits when it is used as a replacement for a high-calorie diet. It is also a good addition to your diet if you don’t get enough protein. Since yogurt helps you feel satiated for longer, it also means you will eat far fewer calories than you normally would.
Other Foods You Can Try To Help You On Your Weight Loss Journey
While yogurt has ample benefits, there are other weight-loss foods you can try. While there’s no magic bullet for weight loss, certain nutrient-rich low-calorie foods can make the journey a lot easier and push you further along your goal. Let me run them by you quickly.
#1 EGGS
Eggs are mostly preferred for breakfast, and there’s a legit reason for that. They are small in size but incredibly nutrient-dense and high in protein. Having them as your first meal of the day gives you a boost of energy to go through your day. Being high in protein, eggs keep you full for longer, preventing hunger pangs and cravings in between meals. Science supports the claim that eggs are excellent at helping you shed extra pounds. A study including people with overweight or obesity concluded that eating eggs and lightly buttered toast for breakfast promoted a feeling of fullness among participants for the next four hours. Researchers agreed that eggs were a better breakfast option than cereal, orange juice, and milk. Another study observed that people who ate a breakfast containing protein from eggs along with high-fiber foods experienced greater satiety than those who ate low-fiber cereal and milk. If you are going to include eggs in your meals, make sure you cook them in a healthy way. Boiled, poached, or scrambled eggs are way better than those fried or cooked with a lot of butter. Maybe try eating egg salad for your lunch to sneak in more protein. Eggs go well with almost everything. You can even try an open whole-grain sandwich with avocado and egg filling. You don’t have to limit them to breakfast, either. Eggs are a great source of protein for lunch and dinner, too.
#2 FISH
Who said trying to lose weight had to be boring? You can still eat delicious meals. Seafood lovers can especially rejoice, as experts have given fish the thumbs up for being good at helping you shed extra pounds. Fish, especially oily fish, is loaded with high-quality protein, healthy fats, and omega-3 fatty acids. This combination is wonderful at promoting satiety and helping manage weight. Not just this, but fish also provide a healthy amount of iodine, which is necessary for maintaining thyroid function and metabolism. If you are eating fish to help with weight loss, make sure you opt for healthier versions. Grilled or steamed fish is better than fried fish. Salmon, mackerel, and sardines are some varieties you can include in your diet. If you are buying canned versions, go for the ones canned in spring water, tomato sauce, or unsaturated oil. Don’t go for those canned in brine, as they are salty and not good for your health. You can turn boring salads into delicious meals by adding grilled salmon, canned tuna, or cooked prawns to them.
#3 LEAFY GREENS
I’m not going to pretend and say leafy greens are a crowd favorite and the ultimate delicious meal option. They do require extra effort to make them work as meals. But if you love your body and want to keep it healthy, you have to find a way to eat leafy greens. Kale, celery, and spinach are some of the leafy greens packed with fiber and nutrients that keep you full and hydrated. Leafy greens also contain special plant compounds called thylakoids that researchers have found to be good at appetite management. The best part about leafy greens is that they are easy to include in your diet. Of course, they’re great as salads. But you can also add baby spinach, bok choy, or kale to soups and stews in the last few minutes of cooking. This way, you’ll not only get lots of nutrients but also help retain water in your dish. You would get soluble vitamins, which are otherwise lost through cooking. You can also sneak a serving of celery or kale into your green juice or smoothie.
#4 LEAN MEATS
By now, you must have gotten the idea of how important it is to get enough protein in your diet if you are trying to lose weight. Eggs and fish are great, but if you’re craving steak or chicken, we have good news. You can include lean red meats (like flank steak) and skinless chicken breast in your weight loss diet, as they are incredibly high in protein and iron. This makes them great options for supporting weight management. But before you pile your plate with red meat, please understand that even if you’re going for lean cuts, you have to eat them in moderation. Always choose unprocessed varieties and enjoy them alongside a variety of other protein sources. A well-rounded diet is important for your health in the long term. Also, opt for healthier cooking methods. Baking and roasting are better than frying and charring.
#5 BEANS AND LEGUMES
Ever tried lentil soup? It’s delicious and great for weight loss. If you’re looking to add more variety to your diet, include more beans and legumes like chickpeas and kidney beans. They give you both protein and fiber, which is great for shedding extra pounds. Not just this, but beans and legumes also contain resistant starch, which is amazing for your digestive health. Wondering how? Well, resistant starch is a type of complex carbohydrate that ferments in your large intestine. Good bacteria in your gut feed upon it and, in turn, strengthen digestion. Swapping other starches for resistant starches can help you lose weight. The best part about beans and legumes is that they are easy to include in your diet. Boiled kidney beans make an excellent addition to salads. Hummus made from chickpeas is a delicious dip you can enjoy with carrot or celery sticks.
Weight loss is not a sprint, but rather a marathon. You have to make healthy food choices consistently. Interested in knowing more about diet mistakes and foods that could be preventing you from reaching your goal weight? Let’s keep the conversation going with a couple more weight-loss-related videos. Shall we? Read 40 Foods You Must Avoid If You Want To Lose Weight can also try our video on 15 Best Foods For Men That Burn Body Fat FAST! Go ahead, click one. Or better yet, read both and learn more about nutrition and weight management.
Are you planning on including yogurt in your daily diet? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.