6 ways to eat yogurt that are good for your intestines and help you lose weight quickly

Eating yogurt is very beneficial for intestinal health. It is related to metabolism, accelerating fat breakdown and metabolism, helping to lose weight effectively.

1. How is eating yogurt good for the intestines and weight loss?

Yogurt is not only a delicious food but also brings many health benefits, especially intestinal health and weight loss.

One of the best parts of yogurt is the presence of live bacteria - probiotics. These probiotics promote the growth of good bacteria in the gut, which has been linked to better weight control and improved digestion.

Many studies show that adding yogurt to your daily diet can boost your body's ability to burn fat, speed up your metabolism, and help you lose weight. We will feel fuller for longer, eat fewer calories during the day thanks to the protein and probiotics in this nutritious food.

Yogurt contains many probiotics such as Lactobacillus and Bifidobacterium. These beneficial bacteria help balance the intestinal microflora, aid digestion, enhance nutrient absorption, and protect the intestines from harmful agents. It can also reduce intestinal inflammation and strengthen resistance.

In addition to the high-quality protein content and abundant calcium source that helps increase the feeling of fullness and reduce cravings, the probiotics in yogurt also help enhance metabolism, helping the body burn calories more effectively.

The probiotics in yogurt help boost metabolism and aid weight loss.

2. Yogurt is good for obese people and reduces visceral fat

Obesity is often accompanied by chronic inflammation, which is caused by adipose tissue and the gut. In the gut, obesity-related dysbiosis and impaired gut barrier function are associated with this condition. Research suggests that yogurt consumption may improve gut health and reduce chronic inflammation by enhancing immune response, gut barrier function, lipid profiles, and appetite regulation.

According to a review of research by the National Institutes of Health , yogurt consumption is associated with changes in the composition of the gut microbiota and human metabolism. Randomized controlled trials have shown that yogurt consumption reduces body fat in obese individuals and insulin resistance in obese women with non-alcoholic fatty liver disease and metabolic syndrome.

A total of 4,117 volunteers from the TwinsUK cohort (the UK's largest adult twin registry used to study the genetic and environmental causes of complex age-related traits and diseases) completed a Food Frequency Questionnaire between 1993 and 2015. Of these, 1,092 volunteers reported never eating yoghurt and 3,025 reported eating it at least once a week.

The latter group was divided into 1,900 low-calorie (1-5 times per week) and 1,125 high-calorie (more than 5 times per week) consumers. The average yogurt intake among the consumers was 4.67 times per week. Yogurt eaters had lower mean visceral fat mass and lower insulin levels after adjusting for age, sex, body mass index (BMI), and family structure.

3. The best way to eat yogurt for intestinal health and weight loss

Choose plain, unsweetened, low-fat yogurt

For good intestinal health and weight loss support, it is best to choose plain yogurt, unsweetened yogurt, and low-fat yogurt.

The nutritional composition of yogurts on the market is usually similar in calories, protein and fat, but the sugar content is very different, so it is necessary to consider the sugar content when buying yogurt. Unsweetened yogurt does not contain refined sugar but still retains the protein and fat content, does not cause energy deficiency.

Choose yogurt that contains more protein

In addition to plain, unsweetened yogurt, consider the protein content of the yogurt and buy the one with the most protein. Foods high in protein will help us feel full longer.

Of all the regular yogurts, plain Greek yogurt has the highest protein content. Greek yogurt is made from curds by straining out the whey and other liquids, resulting in a creamier and tastier yogurt. The high protein content increases the metabolic rate, which is good for weight loss.

Add chia seeds

Chia seeds make a great yogurt topping. The fiber and protein in chia seeds are beneficial for people trying to lose weight. Eating chia seeds improves the health of your gut tissue and promotes the growth of beneficial gut bacteria.

Most of the fiber in chia seeds is soluble fiber. It absorbs water, becomes gel-like, and expands in the stomach to slow digestion, making us feel fuller for longer.

Add fruit to yogurt

When you are looking for a quick, tasty and healthy snack, fruit yogurt is one of the best options. Not only does it aid in weight loss, it also improves your overall health.

Simply cut your favorite fruit into a bowl and top it with yogurt. Apples, kiwis, bananas, guavas, watermelons, avocados, berries… are healthy fruits that help you lose weight because they contain fiber, vitamins, minerals and are low in sugar.

Combine yogurt with fruits and nuts for health benefits.

Add nuts to yogurt

Replace unhealthy snacks with yogurt with added nuts like walnuts, almonds, pumpkin seeds, sunflower seeds… They are rich in fiber, protein, healthy fats and antioxidants, helping to promote the process of burning fat and calories.

Combine yogurt with oatmeal

Oats provide more soluble fiber than other grains, which is a good source of fuel for good bacteria in the gut while also helping to increase feelings of fullness and suppress appetite, thus effectively controlling weight.

You can microwave the oatmeal for about 2 minutes, then add plain yogurt to the oatmeal bowl, mix well and eat.

Source: https://giadinh.suckhoedoisong.vn/6-cach-an-sua-chua-tot-cho-duong-ruot-va-nhanh-giam-can-17225010716040921.htm