PT Health Life – Yogurt is one of the top healthy foods that helps lose weight and boost immunity. But you need to remember to eat yogurt properly to be effective.
1. How does yogurt support weight loss?
Learn the benefits of yogurt to understand why this food helps you lose weight .
Yogurt is a high-quality protein food that meets energy needs and is full of essential nutrients but is low in calories. Yogurt is a rich source of vitamins and calcium. In particular, calcium plays a role in regulating body weight and fat metabolism.
One of the best benefits of yogurt is the presence of live bacteria – probiotics. These probiotic supplements promote the growth of good bacteria in the gut, which is linked to better weight control and improved digestion.
The high-quality protein content in yogurt helps you feel full longer, thereby reducing cravings and avoiding overeating at your next meal. Protein also helps preserve and build lean muscle mass, which is essential for a healthy metabolism .
Because yogurt is absorbed slowly in the intestines, blood sugar levels do not increase suddenly. It helps maintain energy levels, limiting the urge to eat foods high in sugar and calories.
Although the weight loss and immune-boosting effects of yogurt have been proven, that’s why many people think that eating a lot of yogurt is good. That’s a mistake that can cause you to gain weight. So to lose weight and support immunity, how should you eat yogurt?
2. Which type of yogurt helps you lose weight best?
There are many types of yogurt on the market including: regular yogurt, fruit-flavored yogurt, yogurt with artificial sweeteners, Greek yogurt…
The nutritional composition of yogurts is usually nearly the same in terms of calories, protein and fat, but the sugar content is very different, so you need to consider the ingredients when buying yogurt.
To be good for your health and support weight loss, it is best to choose pure yogurt, unsweetened yogurt, and low-fat yogurt. Unsweetened yogurt does not contain refined sugar but still retains the same protein and fat content, without causing lack of energy. Always look at the protein and sugar content of yogurt and buy those with the most protein and the least sugar.
You should especially choose plain Greek yogurt because it definitely has the highest protein content and the least amount of sugar. Greek yogurt is prepared from curds by filtering the whey and other liquid, thus creating a creamier, more nutritious, more palatable yogurt. The high protein content increases your metabolic rate, making you feel less hungry.
In addition to a source of calcium, Greek yogurt is also a good source of probiotics that help boost gut health and the immune system.
According to nutrition experts, eating foods rich in protein will help us feel full longer. Protein in Greek yogurt helps reduce hunger and aids in weight control. Another benefit of Greek yogurt for weight loss is that it is often lower in calories than many other yogurts and has less sugar. So snacking on a cup of Greek yogurt is a good choice for people trying to lose weight.
3. How to combine yogurt with other foods to help lose weight
3.1 Mix yogurt with berries
Berries are considered a superfood containing lots of vitamin C and antioxidants (anthocyanins) but are low in sugar and high in fiber. Eating berries has been shown to help protect the heart, keep blood vessels healthy, and prevent the oxidation of cholesterol in the blood.
There are many types of berries such as blueberries, raspberries… with attractive colors and delicious flavors, especially when combined with yogurt, creating a great weight loss snack.
3.2 Combine yogurt with nuts
Nuts are high in healthy fats, protein, fiber, low in carbs and are a good source of nutrients like vitamin E, magnesium and selenium. All are beneficial for overall health and weight.
Eating nuts helps us feel full for a long time, thus limiting frequent snacking and helping to lose weight. Among the seeds that taste delicious when combined with yogurt are chia seeds. Chia seeds make a great yogurt topping.
Chia seeds contain lots of protein, omega-3 fatty acids and other micronutrients. The fiber and protein in chia seeds are beneficial for people trying to lose weight. Most of the fiber in chia seeds is soluble fiber. It absorbs water, becomes gel-like and expands in the stomach to slow down digestion, making us feel fuller for longer.
3.3 Eat yogurt with bananas
This is a good combination because the high protein content in yogurt and potassium in bananas help regenerate amino acids and build muscle. It’s also the ideal breakfast for gym enthusiasts.
3.4 Combining the duo “oat yogurt”
Both oats and yogurt are good foods for the digestive system as well as for healthy weight loss. Oats are rich in fiber, vitamins, and minerals but very low in sugar, relatively low in fat and calories.
The abundant source of soluble fiber in oats slows down the digestive process, stabilizes blood sugar levels, helps you stay full longer, and is suitable for the diet of people who want to lose weight.
You can mix cooked oats with plain yogurt or Greek yogurt. Add low-sugar fruits such as avocados, apples, strawberries, blueberries… to add healthy fats and antioxidants.
