What is the link between yogurt and weight loss? Does yogurt help you lose weight? What do studies say? What is the healthiest and best yogurt for weight loss? How good is Greek yogurt to lose weight? You have definitely heard of healthy weight loss plans that include diet to lose weight. Read on to learn more on how yogurt aid in weight loss, tips on shopping yogurt and the best brands available in the market.
Yogurt and Weight loss Study: How does Yogurt help you lose Weight?
Is yogurt good for weight loss? How does it help you lose weight? What does research say about the use of yogurt for weight loss? Read on to find out.
Yogurt is one of the best snacks you need to try if you are dieting and in need to cut down your weight. According to scientists, dairy products, yogurt in particular, can boost your body’s power to burn down fat. A 2005 study carried out by Professor Michael Zemel (nutrition expert) and colleagues at the University of Tennessee found that individuals who ate fat-free yoghurt as part of their weight loss diet plan lost considerably a lot more weight in comparison to those who merely cut calories. During the 12-week test, the individuals who consumed yogurt lost;
- 22 per cent more weight
- 61 per cent more body fat
- 81 per cent more stomach fat
According to the study, yogurt does not only help you to lose more weight but also effectively aids in maintaining lean muscles mass.
How does yogurt help you lose weight or what is it in this dairy product that aids in burning fat? The two substances that make yogurt an amazing are calcium and probiotics.
Yogurt is rich in calcium and it is this very element that hastens the process of losing weight. Scientists believe there is a relationship between calcium and weight management. In the aforementioned study, Professor Zemel found that small changes in the calcium levels of fat cells alter signals within the cell that control the production and breakdown of fat. He stated consuming the correct amount of calcium appeared to prompt the body to burn more fat and lessen the amount of new fat the body creates.
In an opinion piece that comes with the study, Ruth Harris, associate professor of foods and nutrition at the University of Georgia, states the results of the study are remarkable and give extra evidence for calcium and dairy protein playing a role in determining body weight and fat. However, she adds, researchers have yet to identify the scientific reasoning behind these proposed fat-burning effects.
Another explanation to how does yogurt help you lose weight is the good-for-you bacteria associated with dairy products. The beneficial bacteria commonly referred to as probiotics, live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections.
“Live and active cultures” labeled on the yogurt containers simply indicates presence of probiotics. Yet more interesting is that many varieties now also contain special strains of probiotics meant to help in regulating your digestion or strengthen your immune system which all contributes to weight loss. Read more on probiotics and weight loss
Greek Yogurt Weight Loss- Is Greek Yogurt the Best Yogurt for Weight Loss?
What is the best and healthiest yogurt for weight loss? Who effective is Greek yogurt to lose weight? What is the best Greek Yogurt Brand for weight loss? Read on to learn more
The Best Healthiest Yogurt for Weight Loss
What is the healthiest yogurt for weight? We all know that yoghurt is very nutritious and has lots of nutrients. It has actually been included in most weight gain programs. But did you know that yoghurt is great in weight loss too? However, this is not just any yoghurt. The best, so and healthiest are the low-fat types. Greek yogurt has become a favorite in America’s weight loss practices. It is creamier and heavier, it has fewer carbohydrates, less sugar and more protein compared to regular yogurt.
How effective is Greek yogurt to lose weight
Everyone will definitely want to lose weight while enjoying something delicious. Greek yogurt a high filling food and is compared to foods like tuna which bring out more gustatory satisfaction than other foods. This snack delicacy is actually gaining more popularity with many nutritionists and dietitians as a very healthy filling food that comes with lots of essential elements.
Reduction of calorie intake has been shown to be key in weight reduction. Choosing a low calorie meal like a cup of Greek yogurt can be very effective. Yogurt is generally healthy and loaded with a lot of minerals such as calcium, potassium and zinc. What makes Greek yogurt different is the thickness because the watery part which is the whey has been strained off. By avoiding other products full of sugar and calories, go for the Greek yogurt which has double protein levels which is good for weight loss and control.
Less protein and more carbohydrates per serving of yogurt gives you a good start to a low calorie diet which is way healthier than regular yogurt. Nutritionists suggest that you can replace the stripped sugars with fruit for added health benefit.
Studies have shown that obese people eating multiple servings of Greek yogurt lost 22% more weight and 61% more fat than those who did not. So, along with the endless health benefits, this is a definite yes when losing weight the healthy way.
Here are other health benefits of Greek yogurt that will come in handy for your healthy lifestyle.
- Comes with lots of vitamins
- Contains healthy bacteria
- Helps prevent high blood pressure
- Has high protein level
- Good for strong bones
What is the Best Greek Yogurt Brand for Weight loss?
There are many Greek yogurt brands that have come up with the increase in consumption for health purposes. However, nutritionists recommend that when buying Greek yogurt, you should look at the labels carefully to avoid those that do not have the health loss values. Go for low fat or non fat plain (without flavor). Flavored yogurt tends to be high in sugar and calories. The best option for weight loss is plain, non fat Greek yogurt.
With so much goodness in one great meal, how hard can it be getting to choose one brand from so many products in the market? We sampled some of the best Greek yogurt brands for weight loss to make this easier for you. Check out our list of top five brands best for weight loss:
- YoCrunch Greek Raspberry & Acai Super Fruit & Almonds
- Fage Total 0% Cherry Greek yoghurt
- Chobani 0% Blood Orange Greek Yogurt
- Alpina Revive Plain 0% Fat
- Yoplait Greek 100 Vanilla
Yogurt for Weight Loss-How to Shop and Use Tips
How do you go about shopping for the best yogurt that can help you lose weight fast? Following are simple tips and guidelines on how shop and use it in a way to reap most of the benefits.
Check the label– read through the ingredients on the packaging so as to ensure that you are getting what you want. Checking the printed information will provide you with basic information on the content of the container.
Always go for low-fat and non-fat types of yogurt if you want to manage your weight. They are too the best if you have chronic diseases.
Compare sugar content among the yogurt brands to find the one with the right amount. Cutting down sugar, especially artificial is essential for weight loss plan. Usually, 100 grams of non-fat Greek yogurt contains nearly 3 grams of sugar, which is a “good” number to look for.
Choose non-flavored over flavored and colorful. Flavored types may appear delicious or tempting but if you are watching your weight non-flavored are the best option. However, it important to note that offer same overall nutrition and health benefits
Look for Calcium and Vitamin D
From what learnt above, you already know the role of calcium in yogurt. Do not buy yogurt lacking calcium. Ensure it what you shop has more than 20 per cent of your daily calcium intake.
Well, calcium is already catered for; isn’t it a good idea to think vitamin D? Check for brands with at least 20 per cent of your daily vitamin D intake.
Before you Shop, give Active Cultures and Probiotics a thought.
Good-for-you-bacteria is a must-have! To ensure your yogurt has active cultures, simply check the label. Majority of the brands will have a graphic with the words ”live and active cultures.”
In case you need more information on which specific active cultures your yogurt contains, check the list of ingredients. Many brands do list the specific active cultures. probiotics from the Lactobacillus rhamnosus family are said to be good for weight loss instance Lactobacillus rhamnosus GG (LGG)
Try plain homemade yogurt. Plain yogurt made at home does not have preservatives, stabilizers, artificial colors, fillers or sweeteners which makes it more natural or wholesome. Unfortunately it has a short shelf-life.
Customize or combine yogurt with other high fiber foods such as flaxseed, fruits and cereal- According to the product label on Premium Gold brand ground golden flaxseed, tablespoon of ground flaxseed will add nearly 3 grams of fiber and about 2 grams of healthy plant omega-3s. Flaxseed and other high fiber fruits, cereals makes your yogurt combo healthier and nutritious. More so, you can customize your yogurt. Here are two simple customizations [webmed]
- Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
- Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt.
Make yogurt your perfect snack by using it in recipes and eat it everywhere including at work.
Greek Yogurt Diet Plan lose Weight
For effective weight loss plan, make Greek yogurt part of your everyday meals. This can make a healthy substitution for unhealthy, meals and snacks. Make sure that you check the list of ingredients as already discussed above to ensure that you stick to low fat low calorie foods. To make this more enjoyable, add some fruit to keep you off sugar and added flavors.
Suggested Further Reading: More Weight Loss Information
Want more information on weight loss? Follow these links for interesting information on how to lose weight effectively and in a healthy manner.
- Healthy Weight Calculator, Chart, Range for Women, Men, Teens and Kids: Normal& Ideal Body Weight for Height
- I Want to Lose Weight Fast – No Exercise, Safe Pills/Supplements, Plans/ Programs Tips
- Healthy Weight Loss Per Week for Women, Men & Rate- How Can I Lose Weight in a Week?
- Running for Weight Loss (Running to Lose Weight) – Plan, Schedule & Tips
- Walking for Weight Loss – How Much Walking to Lose Weight? Plan & Strategies
- Healthy Weight Loss – Best Foods, Diet Meal Plans, Programs &Tips
- Best Healthy Snacks tor Weight Loss Facts, List & Ideas
- Yogurt and Weight Loss -Best Greek Yogurt for Weight Loss, Diet Plan &Tips.
- Can / does Drinking Water Help you Lose Weight? Calculate how Much Water for Weight Loss &Tips
Suggested Further Reading: More Greek Yogurt Information
- What is Greek Yogurt? Is it Healthy & does it have Probiotics? Greek Yogurt Ingredients, how it’s made & how long it lasts
- How to make your own Homemade Greek Yogurt- Recipes & what to Cook with Tips
- Best Tasting & Healthiest Greek Yogurt Brands – Comparison & Reviews
- Why is Greek Yogurt Good for you? Health Benefits of Greek Yogurt, Uses & Possible Side Effects.
- Greek Yogurt Nutrition Facts –Calories, Protein, Carbs, Minerals & Vitamins
- Best Whole /Full Fat & High Protein Greek Yogurt Brands & Nutrition
- Vegan Yogurt- How to make, Diy Homemade Recipe & Best Brands
- What Is the Difference between Greek Yogurt and Regular Yogurt? Is Greek Yogurt better & Healthier for you?
- Lactose, Sugar, Gluten, Fat, Gmo Free & Plain Greek Yogurt Brands