Yogurt, a fermented dairy product, has been enjoyed globally as a creamy breakfast or snack option and is often associated with bone health and digestive benefits. Some even suggest that it supports weight loss. This article delves into the nutritional aspects of Yoplait yogurt, its potential role in weight loss, and how it can be incorporated into a balanced diet.
Understanding Yoplait Yogurt
Yoplait is a well-known yogurt brand that offers a variety of products, including options tailored for weight management. To assess the suitability of Yoplait yogurt for weight loss, it's essential to consider its nutritional composition and how it fits into a balanced diet. The product score is based on weighted scores for nutrition, ingredient and processing concerns. Generally, nutrition counts most, ingredient concerns next and degree of processing least. The weighted scores are added together to determine the final score.
Yoplait Yogurt and Weight Loss: Examining the Claims
Multiple diets feature yogurt as a key component, insisting that this food helps you lose weight quickly. Both Yoplait’s and other 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.
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 involved consuming yogurt at least twice a day, following specific instructions for meals and snacks:
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- Breakfast and lunch: 1 container of Yoplait Lite Yogurt, 1 cup of whole grains, and 1 serving of fruit.
- Dinner: 6 ounces of lean protein, 2 cups of vegetables, and a small amount of fat.
- Snacks: 1 cup of raw or 1/2 cup of cooked vegetables, as well as 3 servings of fat-free dairy throughout the day.
The diet reduced calorie intake to approximately 1,200 calories per day and recommended increased physical activity, such as walking for 30-40 minutes daily. These factors create a calorie deficit, which can lead to weight loss.
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. 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. These results suggest that weight loss from the Yoplait Two Week Tune Up was the result of cutting calories - not eating yogurt.
The Yogurt Diet
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.
Nutritional Benefits of Yogurt
Several theories suggest that yogurt supports weight loss due to its various nutrients. Yogurt is a good source of calcium, protein, and probiotics. While more studies on calcium and probiotics are necessary, its protein content may support weight loss.
Calcium
Dairy yogurt is considered an excellent source of calcium, with 1 cup (245 grams) providing approximately 23% of the Daily Value (DV). Calcium is an essential mineral that’s important for bone health and has also been studied for its weight loss effects. Test-tube studies reveal that higher blood levels of calcium may reduce fat cell growth, and animal studies link calcium supplements to significant reductions in body weight and fat mass.
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However, the effect of calcium on weight loss in humans is mixed. Some studies suggest that dietary or supplementary calcium may aid weight and fat loss in specific populations, such as children, post-menopausal women with obesity, and men with type 2 diabetes. Yet, several other studies don’t show a significant link between increased calcium intake and weight loss.
Protein
Yogurt’s protein content may aid weight loss in various ways:
- 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.
- Upping your metabolism: A high protein diet may boost your metabolism, helping you burn more calories throughout the day.
- 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.
- 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.
One cup of yogurt boasts anywhere from 8 grams of protein in regular yogurt to 22 grams in Greek yogurt.
Probiotics
Yogurt is a good source of probiotics, which are beneficial bacteria that support gut health. Early studies suggest that probiotics - especially those containing Lactobacillus bacteria, which is common in yogurt - may help you lose weight and belly fat.
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.
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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. 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.
However, in a review of six randomized controlled trials, only one study determined that yogurt had a significant effect on weight loss. 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 of yogurt as an afternoon snack or the same number of calories from high fat crackers and chocolate. When eating yogurt, the women reported feeling fuller for longer. Furthermore, they consumed an average of 100 fewer calories at dinner. Thus, replacing other snack foods with yogurt may help you control your appetite and consume fewer calories.
Choosing the Right Yoplait 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.
Thus, you should read the label on yogurt before buying it. Plain and unsweetened yogurts are best, as they don’t contain added sugars.
Yoplait Light: A Closer Look
Yoplait Light yogurts are marketed as a low-calorie option. For example, Yoplait Light Very Vanilla Flavored Fat Free Yogurt is a creamy and delicious alternative to Yoplait Original, with 1g added sugar, 0g fat, and 80 calories per serving. This yogurt snack cup has 1/3 fewer calories than the leading low fat yogurt. Made with live and active yogurt cultures, no colors from artificial sources, and no high fructose corn syrup, each serving of this gluten free yogurt is a good source of calcium and vitamin D, and contains vitamin A.
Ingredients in Yoplait Light Very Vanilla include: Cultured Grade A Nonfat Milk, Water, Modified Food Starch, Allulose, Kosher Gelatin, Corn Starch, Citric Acid, Sucralose, Natural and Artificial Flavor, Tricalcium Phosphate, Potassium Sorbate Added to Maintain Freshness, Acesulfame Potassium, Vitamin A Acetate, Vitamin D3. It contains milk ingredients.
Similarly, Yoplait Light Strawberry Flavored Fat Free Yogurt is a creamy and delicious alternative to Yoplait Original, with 1g added sugar, 0g fat, and 80 calories per serving. Made with live and active yogurt cultures and no high fructose corn syrup, each serving of this gluten free yogurt is a good source of calcium and vitamin D, and contains vitamin A. Ingredients include: Cultured Grade A Nonfat Milk, Strawberries, Water, Modified Food Starch, Allulose, Kosher Gelatin, Citric Acid, Corn Starch, Tricalcium Phosphate, Natural Flavor, Sucralose, Potassium Sorbate Added to Maintain Freshness, Acesulfame Potassium, Red #40, Vitamin A Acetate, Vitamin D3. It contains milk ingredients.
Other Yoplait Options
Yoplait offers a range of other yogurt products with varying nutritional profiles.
- Yoplait Original Strawberry Low Fat Yogurt: This yogurt contains real fruit plus live and active yogurt cultures, with no artificial flavors or colors from artificial sources, and no high fructose corn syrup. Each serving contains vitamins A and D, is a good source of calcium, and is gluten free. Ingredients include: Cultured Grade A Low Fat Milk, Sugar, Strawberries, Modified Food Starch, Water, Kosher Gelatin, Corn Starch, Carmine (for color), Pectin, Natural Flavor, Vitamin A Acetate, Vitamin D3. It contains milk ingredients.
- Yoplait Greek 100 yogurt Vanilla flavor: This yogurt is packed with 15g of protein and is made without colors or flavors from artificial sources. It is gluten and gelatin free. Ingredients include: Pasteurized Grade A Nonfat Milk, Fructose, Corn Starch, Natural Flavor, Potassium Sorbate Added to Maintain Freshness, Yogurt Cultures (L. bulgaricus, S. thermophilus), Acesulfame Potassium, Sucralose, Vitamin A Acetate, Vitamin D3. It contains milk ingredients.
- Yoplait Protein Yogurt: This option packs 15g of protein into just 100 calories per serving and provides 430 milligrams of calcium per serving, which is 35 percent of your daily value. Yoplait Protein Yogurt is available in eight tasty flavors, including Key Lime Pie, Strawberry Cheesecake, Strawberry Banana, Cherry, Peach, Mixed Berry, Vanilla, and Strawberry.
Tips for Incorporating Yoplait Yogurt into a Healthy Diet
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.