The 7-day yogurt diet has recently gained traction as a straightforward, nutrient-dense strategy for achieving weight loss and enhancing overall wellness. This diet emphasizes yogurt's high protein content, probiotics, and versatility to foster fat reduction, improve digestive health, and boost energy levels. Unlike overly restrictive fad diets, the 7-day yogurt diet's effectiveness is rooted in its capacity to curb hunger, stabilize blood sugar, and bolster gut health. Proponents of the diet have reported losing 4-7 pounds within a week, along with additional benefits such as clearer skin and reduced bloating.
Understanding the 7-Day Yogurt Diet
The yogurt diet is attracting the attention of several people. Those who take advantage of this diet manage to lose weight quickly, even up to 10 kilos in two weeks. But how does it work? The 7 day yogurt diet has surged in popularity as a simple, nutrient-rich approach to weight loss and overall wellness. This diet leverages yogurt’s high protein content, probiotics, and versatility to promote fat loss, improve digestion, and enhance energy levels. Unlike restrictive fad diets, the 7 day yogurt diet results are rooted in its ability to satisfy hunger, stabilize blood sugar, and support gut health. Enthusiasts report losing 4-7 pounds in a week, alongside benefits like clearer skin and reduced bloating.
The Science Behind Yogurt and Weight Loss
Yogurt’s efficacy in weight loss stems from its unique nutritional profile. Scientific studies have shown that a meal rich in proteins makes you more active and burns calories faster. Moreover, yogurt lovers feel full faster and longer. Fruit that improves life, the English discovery: «Tips on when to consume it to increase well-being and reduce stress».
- High Protein Content: Yogurt, especially Greek yogurt, is rich in protein, which boosts satiety and preserves muscle mass during weight loss.
- Probiotics for Gut Health: Yogurt contains live cultures like Lactobacillus and Bifidobacterium, which improve gut microbiota.
- Calcium and Fat Metabolism: Calcium in yogurt may inhibit fat absorption.
Scientific Studies and Case Studies
Several studies support the potential benefits of incorporating yogurt into a weight loss plan:
- Healthline Study (2020): A 2-year study involving 8,516 adults found that those consuming over seven servings of yogurt weekly were less likely to be overweight or obese.
- WebMD Research: A clinical trial showed that a group consuming three yogurt servings daily lost 22% more weight and 81% more belly fat than a group eating one serving.
- First for Women Case Study (2024): A woman lost 105 pounds by incorporating yogurt as a daily snack, reducing her diabetes risk.
Examining Popular Yogurt Diets
Multiple diets feature yogurt as a key component, insisting that this food helps you lose weight quickly. This section reviews two of these diets to determine whether they’re based on sound science.
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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).
Read also: Best Yogurt for Keto Diets
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.
Read also: Is Yogurt Keto-Friendly? An In-Depth Look
Both Yoplait’s and Ana Luque’s yogurt diets are based on the notion that yogurt promotes weight loss. However, neither diet has been studied for its short- or long-term effectiveness, and the Yoplait diet, in particular, is packed with added sugar.
The Nutritional Benefits of Yogurt
Several theories suggest that yogurt supports weight loss due to its various nutrients. The yogurt diet: the benefits Yogurt is particularly low in fats, but rich in precious proteins. Moreover, it is said that the calcium contained in yogurt also has a positive effect on fat burning. This prevents the body from producing too much insulin, the hormone that makes you gain weight.
Calcium
Dairy yogurt is considered an excellent source of calcium, with 1 cup (245 grams) providing approximately 23% of the Daily Value (DV) (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.
Protein
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).
Probiotics
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.
Incorporating Yogurt into Your Diet
Its nutrients aside, you may wonder what studies show about yogurt and weight loss. Notably, various ways of including it in your diet may change how it affects your weight. The menu of this diet combines yogurt with low-carbohydrate foods at every meal. For breakfast, for example, natural yogurt with low-calorie and low-sugar muesli or sliced apples is suitable. If you follow a vegan diet you can also use soy yogurt. For lunch, for example, there is a pasta salad with fish, which you can serve with yogurt-based mayonnaise, or a delicious cucumber salad with yogurt sauce. A low-fat yogurt, a smoothie or a raw food with a yogurt sauce in the middle of the day will satisfy you and fill the time until dinner. For dinner, you can eat baked vegetables with couscous and garlic yogurt sauce. It is important, as in every diet, to combine physical exercise and seek advice from a nutritionist doctor.
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.
Choosing the Right Yogurt
Although yogurt can be part of a nutritious diet, not all products are healthy. In fact, many yogurts pack high amounts of added sugar, especially fat-free and low fat flavored 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).
Thus, you should read the label on yogurt before buying it. Plain and unsweetened yogurts are best, as they don’t contain added sugars.
Creative Ways to Incorporate Yogurt into Your Diet
To maximize the 7 day yogurt diet results, incorporate yogurt into meals creatively. Yogurt can make a nutritious and versatile addition to your diet. 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.
Sample 7-Day Yogurt Diet Plan
Here is an example of meals proposed by the site "mypersonaltrainer." This 7 day diet plan for weight loss will help you to start achieving the ideal weight that you have in mind. If you want to read more about health and diet, you might find Mastering Healthy Eating Habits and Eating Healthy Food on a Budget interesting.
Day 1
- As soon as you wake up: a glass of warm water
- Breakfast: sugar-free tea, 300g of low-fat yogurt
- Lunch: vegetable broth, 300g of low-fat yogurt
- Mid-afternoon: 300g of low-fat yogurt, sugar-free tea, 1 fruit
- Dinner: vegetable soup, 300g of low-fat yogurt
- Before going to bed: sugar-free chamomile, 3 dried plums
Day 2
- As soon as you wake up: a glass of natural water
- Breakfast: bitter tea, 300g of low-fat yogurt with 2 tablespoons of cereals
- Lunch: vegetable broth, 300g of low-fat yogurt, 1 fruit
- Mid-afternoon: 300g of low-fat yogurt, sugar-free tea, 1 fruit
- Dinner: 200g of fish in foil, green salad with 1 tablespoon of olive oil, sugar-free juice, 1 wholemeal roll
- Before going to bed: sugar-free chamomile, 3 dried plums.
Additional Meal Ideas
Here are some additional meal ideas for a 7-day diet plan, incorporating yogurt in various ways:
Day 1
- Breakfast: Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
- Lunch: Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and a serving of fruit, like 2 kiwis.
Day 2
- Breakfast: Greek Yogurt With Mixed Berries. Greek yogurt is rich in protein and probiotics, which can support digestion and satiety. Use plain, low-fat yogurt to avoid added sugars, and top it with frozen or fresh berries for antioxidants and a touch of natural sweetness. Just scoop out a serving of yogurt and sprinkle a handful of berries on top-no cooking required.
- Lunch: Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes.
Day 3
*Breakfast: Spinach, Banana, And Almond Milk Smoothie. A green smoothie in the morning is an easy way to sneak in veggies. Blend a handful of spinach with one banana, protein powder and a cup of unsweetened almond milk. The banana adds creaminess and sweetness, while spinach gives you a boost of iron and fiber. This takes less than five minutes and is super refreshing.
- Lunch: To make a chicken salad, toss 4 ounces shredded skinless roast chicken breasts with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.
Day 4
- Breakfast: Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.
- Lunch: Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.
Day 5
- Breakfast: Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain, unsweetened Greek yogurt in a bowl.
- Lunch: In just 25 minutes, you can enjoy these savory mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
Day 6
- Breakfast: Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana, plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
- Lunch: An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Day 7
- Breakfast: Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach, and 1 poached egg. Serve with one grapefruit.
- Lunch: Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar.
Precautions and Considerations
- Dairy Allergies and Lactose Intolerance: Those with dairy allergies or lactose intolerance should avoid this diet.
- Sustainability: Extending beyond 7 days without variety may lead to malnourishment.
- Consult a Healthcare Professional: Always consult a healthcare professional before starting any new diet plan, especially if you have underlying health conditions.
Frequently Asked Questions
- Can I lose weight by eating only yogurt for 7 days? While a yogurt-only diet may lead to 4-7 pounds of weight loss due to calorie restriction, it’s not sustainable and risks nutrient deficiencies (Quora, 2015).
- Is the diet safe for everyone? Those with dairy allergies or lactose intolerance should avoid it.
- Can I follow the diet longer than 7 days? Extending beyond 7 days without variety may lead to malnourishment.