Some people say that drinking yogurt can help with weight loss, while others claim it can lead to weight gain. So what is the truth? The editor will provide a detailed analysis for you:
Drinking yogurt in moderation can effectively reduce belly fat
If you do sit-ups until you're almost fainting every day, but your abdomen remains consistently flabby, perhaps it's time to re-examine your diet! The best foods for reducing belly fat should meet the following criteria: high in fiber to reduce bloating, rich in antioxidants to make your exercise more effective, and containing sufficient protein to promote a healthy metabolism.
According to a recent study published in an obesity journal, people who primarily get their calcium from yogurt have flatter stomachs. The probiotics found in most yogurts can promote digestive health, reduce bloating and constipation, and make your abdomen appear flatter.
However, nutritionists generally agree that yogurt has higher calories than milk. Generally, 100 grams of milk contains 57 kilocalories, while unsweetened whole-fat yogurt contains about 62 kilocalories per 100 grams, and sweetened low-fat yogurt contains about 72 kilocalories per 100 grams. The main reason for the increase in calories is the significant amount of sugar added during the yogurt-making process. Therefore, you can't drink as much yogurt as you want for weight loss.
Recommended serving size: 1 to 3 cups of low-fat or non-fat yogurt per day
Suggestion: For those who can't resist the delicious taste of yogurt but are afraid of gaining weight, it is recommended to choose yogurt labeled as "non-fat" and "low-calorie." Although the taste may not be as rich and creamy, its calorie content is even slightly lower than that of milk. If you don't mind the extra effort, you can also make your own yogurt. You can add some diced fruit to improve the flavor.
Recommended serving size: 1 to 3 cups of low-fat or non-fat yogurt per day.
It's best to drink it two hours after a meal. Drinking yogurt on an empty stomach can reduce its health benefits. However, drinking it two hours after a meal or before bed can provide nourishing, health-promoting, and digestive benefits, as well as help with gas and bowel movements.
The popular yogurt diet plans found online are not trustworthy
Many people are talking about the yogurt diet method, but the specific implementations vary. It is rumored that to lose less than 3 kilograms, one must drink yogurt continuously for 3 days, but to lose more than 5 kilograms, one must drink yogurt for 7 consecutive days. After some celebrities lost weight using this method and it was reported by the media, many people followed suit. Here is a more systematic version:
Morning: The yogurt diet method
Every morning after waking up, first drink a glass of plain water, then a glass of honey water. Then, drink a serving of yogurt (about 200 ml), followed by a slice of whole-wheat bread or a bowl of oatmeal. Try to buy low-sugar or low-fat yogurt (fat content 1.0-1.5%).
Noon
If you feel very hungry, first drink a bowl of soup, have a few bites of rice or a few crackers. Then, drink a serving of yogurt (about 200 ml). Then, eat 100 grams of chicken/beef/mutton/fish/organ meats/blood. These mainly supplement iron. Add a plate of vegetables; if no cooked vegetables are available, you can eat cherry tomatoes/tomatoes/lettuce. After the meal, drink two cups of oolong tea to aid digestion.
4 PM
When you feel hungry, you can drink another cup of yogurt.
Evening
Before the meal, first drink a glass of water or soup, then eat a plate of green leafy vegetables (cooked in soup with chicken essence, or seasoned with a few drops of sesame oil as a cold salad). Then, drink a cup of yogurt, just like at noon. If you're hungry, you can eat some fruit.
Nutritionist: This popular yogurt diet can easily lead to rebound weight gain
Throughout the day, you would drink about 800 ml of yogurt, plus 50 grams of grains, 100 grams of meat/fish, 400 grams of vegetables, and 100 grams of fruit. The total daily energy intake would be 1000-1200 kilocalories. This is a very low-calorie diet. A nutritionist states: "This is actually a form of semi-fasting." This weight loss period will be very hungry, and while this method is not dangerous in the short term, it can lead to malnutrition in the long run. Moreover, if you do not change your eating habits and lifestyle, there is no guarantee that you won't regain the weight.