Tips for eating yogurt to help lose weight quickly and healthily

1. How does yogurt help with weight loss?

Learn the benefits of yogurt to understand why this food helps with weight loss.

Yogurt is a food that contains high-quality protein to meet energy needs and is full of essential nutrients but 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 has been linked to better weight control and improved digestion.

The high-quality protein in yogurt helps you feel fuller for longer, reducing cravings and preventing 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 spike. This helps maintain energy levels, limiting the urge to eat foods that are high in sugar and calories.

Although the weight loss and immune-boosting effects of yogurt have been proven, many people think that eating a lot of all types of yogurt is good. This is a mistake that can cause you to gain weight. So how should you eat yogurt to lose weight and support your immune system?

Eating plain Greek yogurt is great for weight loss.

2. Which type of yogurt is best for weight loss?

There are many types of yogurt on the market including: regular yogurt, fruit-flavored yogurt, yogurt with artificial sweeteners, Greek yogurt…

In terms of nutritional composition, yogurts are usually about the same in terms of calories, protein and fat, but the sugar content varies greatly, so you need to consider the ingredients when buying yogurt.

For the best health and weight loss support, you should choose plain yogurt, unsweetened yogurt, and low-fat yogurt. Unsweetened yogurt does not contain refined sugar but still retains the protein and fat content, does not cause lack of energy. Always consider the protein and sugar content in yogurt and buy the type with the most protein and the least sugar.

In particular, you should choose plain Greek yogurt because it is definitely the highest in protein and lowest in sugar. Greek yogurt is made from curds by straining out the whey and other liquids, thus creating a creamier, more nutritious, and more delicious yogurt. The high protein content increases your metabolic rate, making you feel less hungry.

In addition to calcium, Greek yogurt is also a good source of probiotics that help boost gut health and the immune system.

According to nutritionists, eating foods rich in protein will help us feel full longer. The protein in Greek yogurt helps reduce hunger and supports 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. Therefore, 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

Mix yogurt with berries

Berries are considered a superfood because they are high in vitamin C and antioxidants (anthocyanins) but low in sugar and high in fiber. Eating berries has been shown to protect the heart, keep blood vessels healthy, and prevent the oxidation of cholesterol in the blood.

Berries come in many varieties such as blueberries, raspberries, etc. They have attractive colors and delicious flavors, especially when combined with yogurt, creating a great weight loss snack.

Combine yogurt with nuts

Nuts are high in healthy fats, protein, fiber, low in carbs, and a good source of nutrients like vitamin E, magnesium, and selenium, all of which are beneficial for overall health and weight.

Eating nuts helps us feel full for a long time, so it will limit frequent snacking and help us lose weight. Among the nuts that taste good when combined with yogurt are chia seeds. Chia seeds can make a great yogurt topping.

Chia seeds are high in 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 digestion, making us feel fuller for longer.

Yogurt combined with chia seeds and berries.

Eat yogurt with banana

This is a good combination because the high protein content in yogurt and potassium in bananas help regenerate amino acids, building muscles. It is also an ideal breakfast for gym enthusiasts.

Combine the "oatmeal yogurt" duo

Both oats and yogurt are good foods for the digestive system as well as healthy weight loss. Oats are rich in fiber, vitamins, minerals but very low in sugar, relatively low in fat and calories.

The rich source of soluble fiber in oats helps slow down digestion, stabilize blood sugar levels, and help you feel full longer, making it suitable for the diet of those who want to lose weight.

You can mix cooked oats with plain or Greek yogurt. Add low-sugar fruits like avocados, apples, strawberries, blueberries… to add healthy fats and antioxidants.

Source: https://giadinh.suckhoedoisong.vn/meo-an-sua-chua-giup-giam-can-nhanh-va-tot-cho-suc-khoe-172240524231226989.htm