Yogurt can be a part of a healthy diet, but, like any other food, should be eaten in moderation. A balanced, varied diet is necessary for good health. A good starting point for figuring out how much yogurt you should eat per day is the recommended daily amount. For anyone over the age of 9, the USDA recommends 3 cups of dairy per day. Each cup of yogurt counts as 1 cup of dairy.
Potential Health Benefits of Yogurt
Yogurt has a number of health benefits, making it a good food to include in a healthy diet. People who consume more dairy products, including yogurt, may have a lower risk of metabolic syndrome, obesity, and heart disease. The probiotics contained in many yogurts may have beneficial effects on health as well, according to a review published in the American Journal of Clinical Nutrition in 2014. Probiotics are beneficial bacteria found in the digestive tract that help control levels of harmful bacteria and limit the risk for certain health conditions.
Understanding the Yogurt Diet
The yogurt diet is said to help with weight loss in just three days. The diet consists of eating nothing but yogurt for breakfast, lunch, and dinner. It is said that this diet can help you lose up to six pounds in just three days. Some people believe that the high protein and low carbohydrate content of yogurt can help you lose weight quickly. Combing yogurt and another wellness tips are the key to weight loss and general health support, according to dietitian Ana Luque, who advocates the Yogurt Diet in her book of the same name.
In particular, she asserts that probiotics in yogurt are beneficial for treating ulcers, diabetes, lactose intolerance, allergies, digestive issues, acid reflux, irritable bowel syndrome (IBS), allergies, and obesity. The author of the book, Ana Luque, also offers a 5-week detox plan that calls for consuming lots of yogurts every day. Although the author says that this diet helped her get rid of her digestive issues and lactose intolerance, there is currently no proof to back up the claim.
What You Can Eat on the Yogurt Diet
While on the yogurt diet, you can eat a variety of foods, including fruits, vegetables, lean protein sources, and whole grains. You should aim to eat around 1,500 calories per day while on the yogurt diet. This amount of calories should help you lose weight safely and effectively.
Read also: The Ultimate Guide to SCD Yogurt
This diet is claimed to be able to help you lose up to 10 pounds in just two weeks by burning fat and calories. There are many different ways to eat yogurt while on this diet, including adding it to meals, eating it as a snack, or using it as a replacement for other foods. You can also eat other healthy foods while on the yogurt diet in order to maximize your weight loss results.
You are allowed to eat other foods as well, but you need to make sure that most of your calories come from yogurt. The diet is simple to follow and doesn’t require any counting or measuring. You can eat as much as you want, but it’s important to make sure that you’re getting the right types of yogurt. Plain yogurt is the best choice because it has the least amount of sugar and calories.
The Importance of Calcium
Considering that 1 cup (245 grams) of yogurt provides roughly 23% of the Daily Value for Calcium, yogurt is regarded as a good source of calcium (DV). The importance of calcium for bone health and its connection to weight loss have both been examined. High blood calcium levels have been linked to a reduction in fat cell development in test-tube experiments. Animal studies have shown a similar relationship between calcium administration and rates of considerable weight loss and fat mass reduction.
However, calcium has a distinct impact on weight loss in people. Several other studies demonstrate that a calcium-fortified diet can help youngsters, obese postmenopausal women, and men with type 2 diabetes lose weight and fat.
What to Expect in Terms of Weight Loss
There are many different types of diets to choose from when you are looking to lose weight. One popular diet is the yogurt diet. This diet requires you to eat yogurt every day as a way to lose weight. There are many people who have had success with this diet, but there are also people who have not had success with it.
Read also: Best Yogurt for Keto Diets
If you are interested in trying the yogurt diet, you should make sure that you do your research first so that you know what to expect. There are a few things that you should keep in mind if you decide to try the yogurt diet. First of all, it is important to choose a healthy brand of yogurt that is low in sugar and calories.
You should also make sure that you are eating enough protein and fiber every day. If you do not eat enough protein and fiber, you may not see the results that you are hoping for. The yogurt diet is a weight-loss program that promises fast results. The diet is based on the principle that eating yogurt can help you lose weight because it is a low-calorie, high-protein food. The diet also includes other low-calorie foods, such as fruits and vegetables. This type of diet is a relatively easy diet to follow.
You can eat as much yogurt and other low-calorie foods as you want. The diet does not require you to count calories or to weigh your food. The main benefit of the yogurt diet is that it is a very healthy way to lose weight. The diet includes plenty of fruits and vegetables, which are important for good health. The yogurt Diet also includes high-quality protein, which can help you maintain muscle mass while you lose weight.
Is the Yogurt Diet a Good Choice?
This yogurt has been around for a while, and it is still one of the most popular diets around. There are many different versions of the yogurt diet, but all of them have the same basic premise: eat yogurt every day and lose weight. But does the yogurt diet work? And is it a good choice for you?
To answer these questions, we need to take a closer look at the yogurt diet. The first thing to note is that not all yogurts are created equal. Some yogurts are high in sugar and calories, so you need to be careful when choosing yogurt for your diet. Look for yogurts that are low in sugar and calories, and choose plain or vanilla flavors over fruity ones.
Read also: Is Yogurt Keto-Friendly? An In-Depth Look
In a 2-year study of 8,516 adults, those who had 7 or more servings of yogurt per week had a lower risk of being overweight or obese than those who consumed 2 or fewer. Similar findings were reported in a study of 3,440 individuals, which showed that those who had at least 3 servings of yogurt per week saw slower weight gain and smaller changes in waist circumference than those who consumed less than 1 serving per week. Despite the positive outcomes, there is no direct proof of cause and effect in this research.
There are many different types of yogurt, but all share a common set of characteristics: they are cultured dairy products, made from milk and bacteria. Yogurt is a good source of protein, calcium, and phosphorus.
Choosing the Right Yogurt
Which type of yogurt you choose is important in determining how much you eat, because some are more nutritious than others; the calories, protein, fat and sugar varies. It's safe and healthy to eat up to 3 cups of unsweetened nonfat or low-fat yogurt every day.
Consider the Calories
It's important not to eat so much yogurt that you go over your recommended daily calories. While some studies show beneficial effects for yogurt on weight, others show a potential for increased weight gain in some people with increasing consumption of yogurt, according to another article published in the American Journal of Clinical Nutrition in 2014.
The calories in yogurt can vary quite a bit, with a 3/4-cup serving of vanilla nonfat yogurt supplying as many as 143 calories and a 3/4-cup serving of nonfat vanilla yogurt sweetened with a low-calorie sweetener instead of sugar containing as few as 73 calories.
Choose Lower-Fat Yogurt
The USDA recommends choosing nonfat or low-fat versions of yogurt; full-fat versions can provide a significant amount of fat, a large portion of which comes from unhealthy saturated fat. A 3/4-cup serving of plain whole milk yogurt has more than 5 grams of fat, which is about 8 percent of the daily value for fat of 65 grams. Eating 3 cups of this yogurt would use up more than 30 percent of your recommended fat grams for the day.
Low-fat yogurt has about 2 grams of fat per 3/4-cup serving, and nonfat yogurt has less than 0.5 grams of fat per serving, making both a better choice if you plan to have multiple servings of yogurt per day.
Skip Sugary Yogurts
Opt for plain yogurt over the flavored varieties, as these may be quite high in sugar. Choosing Greek yogurt can lower the sugar content even further, as the whey that's strained out in the process of making Greek yogurt contains much of the natural sugar in the yogurt.
The American Heart Association recommends that women get no more than 100 calories per day from added sugars, which equals about 25 grams of sugar per day, and men get no more than 150 calories, or about 38 grams per day. A 3/4-cup serving of low-fat fruit yogurt can have more than 32 grams of sugar, while the same amount of plain low-fat yogurt has about 12 grams of sugar and nonfat Greek yogurt has less than 6 grams.
Making Yogurt More Nutritious and Delicious
Plain low-fat yogurt isn't necessarily appealing to everyone, but you can take this nutritious yogurt and add other foods to it to improve the flavor and the nutrient content. Consider adding fruit to give your yogurt more sweetness and mixed nuts to add some crunch, while increasing the protein and healthy unsaturated fats.
The Yoplait Light Two Week Tune Up
One such diet, promoted by actress Jeannie Mai, was known as the Yoplait Yogurt Diet or Yoplait Light Two Week Tune Up. While Yoplait is no longer running the Two Week Tune Up, this popular yogurt diet claimed to help individuals lose 2-5 pounds (1-2.5 kg) over 14 days. This diet had you eating yogurt at least twice a day.
Its rules included specific instructions for meals and snacks:
- Breakfast and lunch: 1 container of Yoplait Lite Yogurt, 1 cup (about 90 grams) of whole grains, and 1 serving of fruit
- Dinner: 6 ounces (about 170 grams) of lean protein, 2 cups (about 350 grams) of vegetables, and a small amount of fat, such as salad dressing or butter
- Snacks: 1 cup (about 175 grams) of raw or 1/2 cup (about 78 grams) of cooked vegetables, as well as 3 servings of fat-free dairy throughout the day
The diet reduced your calorie intake to just 1,200 calories per day and recommended that you increase your physical activity by walking 30-40 minutes every day. Together, these factors result in a calorie deficit, which may help you lose weight (3, 4). Some proponents of the diet maintained that the focus on fat-free yogurt is also beneficial, claiming that the fat in other yogurts ups your body’s production of the stress hormone cortisol. This increase is thought to boost levels of anxiety and hunger.
While research links higher cortisol levels to an increase in appetite and obesity risk, dietary fat has not been tied to a significant increase in cortisol levels (5, 6, 7). In fact, fat-free yogurts like Yoplait Light are often higher in sugar, which has been shown to raise cortisol levels and hunger. Additionally, studies associate full fat dairy products with a reduced risk of obesity (8, 9, 10). One study gave 104 women either the Yoplait Two Week Tune Up or a standard 1,500- or 1,700-calorie diet. After the first 2 weeks, those in the yogurt group had their daily calories increased to 1,500 or 1,700 for 10 weeks (11).
Although women in the Yoplait group lost an average of 11 pounds (5 kg) over the 12-week study period, there was no significant difference in weight loss between the two groups (11). These results suggest that weight loss from the Yoplait Two Week Tune Up was the result of cutting calories - not eating yogurt. It’s also worth noting that the study was partially funded by General Mills, which owns Yoplait.
The Yogurt Diet by Ana Luque
Nutritionist Ana Luque promotes an eating pattern called the Yogurt Diet in her book of the same name, which says that yogurt is the secret to losing weight and supporting overall health. Specifically, she declares that the probiotics in yogurt help treat obesity, lactose intolerance, digestive problems, acid reflux, irritable bowel syndrome (IBS), allergies, diabetes, gum disease, yeast infections, slow metabolism, and ulcers.
The book also includes a 5-week detox diet that involves eating several servings of yogurt each day. While the author asserts that this diet helped her overcome digestive issues and lactose intolerance, there’s currently no evidence to support the effectiveness of her diet plan.
The Calcium Claim
Dairy yogurt is considered an excellent source of calcium, with 1 cup (245 grams) providing approximately 23% of the Daily Value (12). Calcium is an essential mineral that’s important for bone health. It has also been studied for its weight loss effects (13, 14). Test-tube studies reveal that higher blood levels of calcium may reduce fat cell growth. Similarly, animal studies link calcium supplements to significant reductions in body weight and fat mass (14).
However, the effect of calcium on weight loss in humans is mixed. A study in 4,733 people associated calcium supplements with significantly less weight gain over time in children, adolescents, adult men, premenopausal women, and adults with a healthy body mass index (BMI) (15). However, the overall effect of the supplements was quite small. On average, those taking calcium gained 2.2 pounds (1 kg) less than those not taking the supplements (15). A few other studies suggest that dietary or supplementary calcium may aid weight and fat loss in children, post-menopausal women with obesity, and men with type 2 diabetes (16, 17, 18).
Yet, several other studies don’t show a significant link between increased calcium intake and weight loss (14, 19, 20, 21, 22). As such, more research on yogurt’s calcium content is needed.
The Protein Claim
Yogurt’s protein content may aid weight loss in various ways. These include:
- Regulating hunger hormones. A high protein intake has been found to increase levels of several appetite-reducing hormones. It also reduces levels of the hunger hormone ghrelin (23, 24, 25).
- Upping your metabolism. A high protein diet may boost your metabolism, helping you burn more calories throughout the day (26, 27).
- Keeping you feeling full. Increasing your protein intake has been shown to increase feelings of fullness and satisfaction. Thus, a high protein diet may naturally encourage you to consume fewer calories throughout the day (28, 29).
- Helping preserve muscle during weight loss. Alongside a reduced calorie intake, a high protein diet may help preserve muscle mass while promoting fat loss, especially when combined with resistance exercise (30, 31, 32).
One cup (245 grams) of yogurt boasts anywhere from 8 grams of protein in regular yogurt to 22 grams in Greek yogurt (12, 33). However, this dairy product isn’t unique in its protein content. Foods like lean meat, poultry, fish, eggs, beans, and soy are also excellent sources of protein (34).
The Probiotics Claim
Yogurt is a good source of probiotics, which are beneficial bacteria that support gut health (35, 36). While research is limited, early studies suggest that probiotics - especially those containing Lactobacillus bacteria, which is common in yogurt - may help you lose weight and belly fat (37, 38, 39). A 43-day study in 28 overweight adults found that eating 3.5 ounces (100 grams) of yogurt with Lactobacillus amylovorus per day resulted in greater reductions in body fat than yogurt without probiotics (39). While these results are promising, further research is needed.
Adding Yogurt to Your Diet
In a 2-year study in 8,516 adults, those who ate more than 7 servings of yogurt per week were less likely to have overweight or obesity than individuals who ate 2 or fewer servings per week (40). Similarly, a study in 3,440 people found that those who ate at least 3 servings of yogurt per week gained less weight and had smaller changes in waist circumference than those who ate less than 1 serving per week (41). While intriguing, these studies are observational and cannot prove cause and effect.
In a review of six randomized controlled trials - the gold standard of scientific research - only one study determined that yogurt had a significant effect on weight loss (2, 42). As such, while those who regularly consume yogurt may be less likely to have overweight or obesity, research doesn’t currently show that simply adding it to your diet aids weight loss.
Replacing Other Foods with Yogurt
Interestingly, replacing a high fat, low protein food with yogurt may boost weight loss. One study gave 20 healthy women either 160 calories (6 ounces or 159 grams) of yogurt as an afternoon snack or the same number of calories from high fat crackers and chocolate (43). When eating yogurt, the women reported feeling fuller for longer. Furthermore, they consumed an average of 100 fewer calories at dinner (43). Thus, replacing other snack foods with yogurt may help you control your appetite and consume fewer calories.
Potential Downsides
As many yogurts are high in added sugars, it’s important to read labels and opt for plain or unsweetened varieties. Diets high in added sugars are associated with an increased risk of obesity and weight gain, as well as conditions like heart disease and type 2 diabetes (44, 45, 46, 47).
Healthy Ways to Incorporate Yogurt into Your Diet
Yogurt is a versatile ingredient that can be enjoyed on its own as a breakfast or snack. It can also be used in cooking and baking. Here are some healthy ways to incorporate it into your routine:
- Top it with berries, nuts, and seeds for a balanced breakfast or filling snack.
- Add it to smoothies.
- Stir it into overnight oats.
- Top hot oatmeal, protein pancakes, or whole grain waffles with a dollop of yogurt.
- Mix it with herbs and seasonings to make dips, salad dressings, and spreads.
- Replace sour cream with whole milk yogurt on tacos and burrito bowls.
- Use it in place of butter in baked goods, such as muffins and quick breads.
Additional Diet Plans to Consider
If the yogurt diet doesn't seem like the right fit, there are other healthy and budget-friendly diet plans to consider. Here are a couple of examples:
7-Day Low-Budget Diet Plan For Weight Loss
This 7-day budget healthy meal plan is designed to provide approximately 1,200 calories per day, focusing on nutrient-dense foods that are both affordable and satisfying. Remember, individual calorie needs may vary, so adjust portions as necessary.
Day 1
- Breakfast: Oatmeal With Banana And Cinnamon
- Snack: Hard-Boiled Egg
- Lunch: Whole Grain Turkey Sandwich With Carrot Sticks
- Dinner: Grilled Chicken With Steamed Broccoli And Brown Rice
Day 2
- Breakfast: Greek Yogurt With Mixed Berries
- Snack: A Small Apple
- Lunch: Lentil Soup With Whole Grain Bread
- Dinner: Stir-Fried Tofu With Vegetables And Quinoa
Day 3
- Breakfast: Spinach, Banana, And Almond Milk Smoothie
- Snack: A Handful Of Almonds
- Lunch: Tuna Salad With Lettuce, Tomato, And Cucumber
- Dinner: Baked Salmon With Sweet Potatoes And Green Beans
Day 4
- Breakfast: Scrambled Eggs With Sautéed Spinach
- Snack: Carrot Sticks With Hummus
- Lunch: Chickpea Salad With Greens And Vinaigrette
- Dinner: Turkey Meatballs With Whole Wheat Spaghetti And Marinara
Day 5
- Breakfast: Whole Grain Toast With Peanut Butter And Banana
- Snack: A Small Orange
- Lunch: Quinoa Bowl With Black Beans, Corn, And Tomatoes
- Dinner: Grilled Chicken Fajitas With Bell Peppers And Onions
Day 6
- Breakfast: Cottage Cheese With Pineapple Chunks
- Snack: A Boiled Egg
- Lunch: Vegetable Stir-Fry With Tofu And Brown Rice
- Dinner: Baked Tilapia With Steamed Broccoli And Quinoa
Day 7
- Breakfast: Mixed Berry Smoothie With Unsweetened Almond Milk
- Snack: A Handful Of Walnuts
- Lunch: Lentil Salad With Cucumbers, Tomatoes, And Feta
- Dinner: Grilled Chicken With Roasted Vegetables And Brown Rice
DASH Diet
Interested in following the DASH diet? DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. Vegetables, fruits and whole grains are the basis of the DASH diet. To help you get started with the DASH diet eating plan, here are three days of menus based on the DASH diet. The menus are based on a diet of 2,000 calories or less each day. Talk to your health care professional or a dietitian about your calorie goals.