Yoghurt has become a go-to snack item for fitness fanatics and people looking to lose weight. Its rise in popularity makes sense since yoghurt has many health benefits, especially when it comes to managing weight.
Yoghurt is made by fermenting milk and is packed with nutrients like protein, calcium, vitamin B, and probiotics. These probiotics, also called “yoghurt cultures,” help break down the natural sugar in milk into lactic acid, which gives yoghurt its tangy flavour and creamy texture. Yoghurt can be made from any type of milk and is super easy to make at home—just add a bit of lemon juice to the milk and allow it to ferment at a warm temperature.
From smoothies to raita or dips, there’s no shortage of ways to enjoy yoghurt. When people are trying to lose weight, low-fat yoghurt tends to be the top choice.
In this blog, we will dig into the benefits of eating yoghurt and different types of yoghurts, helping you figure out which ones might be the best fit if you're trying to slim down.
Table Of Content
- Is Yoghurt Good For Losing Weight & Belly Fat?
- What Is The Best Yoghurt For Weight Loss?
- Can I Eat Yoghurt Every Day? Benefits For Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Is Yoghurt Good For Losing Weight & Belly Fat?
Yoghurt is definitely a great choice for anyone looking to lose weight. In fact, it is a staple in many diets around the world and is widely considered a healthy food.
It has proven to be an effective food for weight loss. This is because of its many key benefits: high protein content, which helps keep you feeling full, boosts metabolism, increase muscle mass, etc. More muscle mass means more caloreis burned as muscle burns more calories than fat, which directly helps weight loss.
A regular serving of plain yoghurt (170g) contains 100-120 calories and 9g of protein. Meanwhile, a serving of Greek yoghurt (170g) contains 120-150 calories and 15-20g of protein.
People who are lactose intolerant can also eat yoghurt as the fermentation process turns lactose into lactic acid, which makes yoghurt much easier to tolerate and digest.
Apart from protein, yoghurt is also high in calcium and probiotics. Calcium might play a role in regulating body weight and fat metabolism by influencing fat storage and breakdown, while probiotics help maintain gut health, prevent infections, and keep your digestive system running smoothly. Yoghurt’s fibre content and low fat make it a great way to stay full longer without overloading on unhealthy fats. All of this can help you manage your weight and make it one of the best foods that burn belly fat.
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
What Is The Best Yoghurt For Weight Loss?
Following are the best yoghurt for weight loss:
1. Plain Yoghurt
Plain yoghurt, usually made from whole or skim milk, is a staple of many diets. Nutritionally, it provides a balanced profile of carbohydrates, proteins and fats.
A regular serving of plain yoghurt (170g) contains 100-120 calories and 9g of protein.
2. Greek Yoghurt
Greek yoghurt has even more protein than plain yoghurt and is lower in carbs, thanks to the straining process, which removes the whey and lactose content. This healthy food for weight loss is super filling and a great option for keeping your muscles intact and your hunger at bay.
A regular serving of Greek yoghurt (170g) contains 100-150 calories and 15-20g of protein.
3. Icelandic Yoghurt (Skyr)
Skyr, a type of Icelandic yoghurt, is similar to Greek yoghurt but has a thicker consistency and milder flavour. It is exceptionally high in protein and calcium. Since it's made from skim milk, it has less fat than other yoghurt.
A regular serving of Icelandic yoghurt (170g) contains 100-130 calories and 15-17g of protein.
4. French Yoghurt
French yoghurt is often made with whole milk and has a creamy texture. It is rich and can be high in fats and calories compared to Greek or Icelandic yoghurt. So, for weight loss, opt for low-fat or non-fat French yoghurt, as it still offers a creamy texture but with fewer calories.
A regular serving of French yoghurt (170g) contains 120-170 calories and 6-10g of protein.
5. Plant Yoghurts
A number of yoghurts are made from plant-based ingredients such as coconut, almond, soy or oat and can be great for weight loss when chosen in unsweetened varieties, as it tend to be lower in calories. Many plant yoghurts are lower in protein compared to dairy options but are often fortified with vitamins and minerals.
A regular serving of plant yoghurt (170g) contains 100-150 calories and 2-6g of protein.
6. Australian Yoghurt
Australian yoghurt is often creamy and made with whole milk, making it higher in fat and calories compared to other types we've seen above. For weight loss, opt for low-fat or non-fat versions to reduce calorie intake. Its moderate protein content can help keep you full, but it’s important to choose varieties without added sugars for the best weight loss benefits.
A regular serving of Australian yoghurt (170g) contains 120-170 calories and 6-10g of protein.
Can I Eat Yoghurt Every Day? Benefits For Weight Loss
Yes, you can eat yoghurt every day, and a daily intake of yoghurt in moderation has the following benefits for weight loss:
1. Bone Health
Being a concentrated form of milk protein, yoghurt is a great source of calcium, which is essential for strong bones and preventing bone loss. Stronger bones improve overall body strength and mobility, which allows you to do more physical activity, which is key for weight loss. Additionally, calcium may help regulate fat metabolism, further supporting weight loss efforts.
2. Immunity
Yoghurt is rich in probiotics cultures (good bacteria), which supports a healthier gut and strengthens the immune system. A strong immune system reduces inflammation in the body, leading to improved overall metabolism and weight loss.
Also Read: Chill Out! 10 Cold Shower Benefits for Health and Recovery After Your Workout
3. Metabolism
Yoghurt helps boost metabolism thanks to its high protein and probiotic content, which can improve digestion and nutrient absorption. When your metabolism speeds up, your body starts burning more calories (even at rest), supporting weight loss.
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Dietitian’s Recommendation
You can easily add yoghurt to your daily meals and snacks in fun and creative ways! Try tossing it into smoothies, using it in dressings, or having it as a snack with some fresh fruit and nuts.
Starting your day with high-protein yoghurt is a great breakfast choice—it helps you stay full longer and can be added to smoothies, oatmeal, parfaits, or even protein pancakes. It’s also a perfect sugar-free snack between meals if hunger strikes. Just be mindful of the toppings—too many high-calorie extras can undo the weight benefits of yoghurt!
Dt. Lavina Chauhan
The Final Say
Yoghurt is a great, healthy food, and as long as you keep it simple, you can get the most out of its benefits. If you're aiming for a low-calorie diet to support weight loss, it's best to pick yoghurts with minimal additives and as little sugar as possible.
Go for low-calorie options that have low carbs and sugars, with plain and unsweetened being the top choice. That said, you don’t have to stick to just one type—feel free to pick the yoghurt you enjoy, as long as you keep an eye on your calorie intake.
FAQs
1. How much yoghurt should I eat to lose weight?
The recommended serving size of yoghurt depends on individual calorie and nutrient needs. As a general guideline, aim for one serving (about 170g) of yoghurt per day as part of a well-balanced diet.
2. Can yoghurt be consumed as a meal replacement for weight loss?
While yoghurt can be a healthy and satisfying snack, it is generally not recommended as a full meal replacement. It is essential to include different types of foods in your diet.
3. When is the best time to eat yoghurt for weight loss?
Yoghurt can be eaten at any time of the day! There is no bad time to have yoghurt.
References
- https://www.medicinenet.com/what_happens_if_you_eat_yoghurt_every_day/article.htm
- https://www.mynetdiary.com/healthiest-yoghurt-for-weight-loss.html#:~:text=Greek%20yoghurt%20is%20often%20considered,perfect%20for%20dips%20and%20smoothies.
- https://welzo.com/blogs/weight-loss/yoghurt-for-weight-loss
- https://www.myjuniper.com/blog/is-greek-yoghurt-good-for-weight-loss
- https://www.cleaneatzkitchen.com/a/blog/is-yoghurt-good-for-weight-loss?srsltid=AfmBOorK6aJ2UhvE2aGNZc-gK1PIOwn_IkBLF7A06cVIxeA5kHV3bSL7
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4856732/
- https://www.womenshealthmag.com/weight-loss/a19982018/eating-yoghurt/
- https://www.eatthis.com/yoghurt-for-weight-loss/
- https://www.yoghurtinnutrition.com/is-yoghurt-good-for-weight-loss/
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