Introduction: The yogurt diet can help clear our intestines and remove accumulated waste. Yogurt is a highly nutritious beverage among dairy products. This diet can provide calcium, helping obese individuals lose weight without affecting non-fat body components such as muscles and organs, thus having no adverse effects on people with normal or low body weight. If you drink two extra cups of yogurt between meals and at night, it can also help people who are underweight improve their nutrient absorption function and gain some weight.
The Principle of the Yogurt Diet
Dairy products are rich in calcium. Supplementing with calcium-rich foods can prevent high blood pressure and is very beneficial for preventing cardiovascular diseases. Dairy products and calcium also have weight loss effects. Without increasing the total dietary calories, increasing the intake of calcium in the diet can significantly reduce the body's fat percentage and reduce the chances of obesity.
Animal experiments have also found that supplementing with inorganic calcium such as calcium carbonate also has a certain effect on preventing obesity, but compared to dairy products, the effect is significantly different, especially for low-fat yogurt. Experts believe that there may be other substances in dairy products that are beneficial for fat breakdown.
Drinking yogurt after meals can also activate digestive enzymes in the stomach, thus accelerating intestinal peristalsis, and then you can get rid of belly fat. Don't forget to do more abdominal breathing, waist-slimming and abdomen-tightening exercises and other weight-loss exercises. Also, you must quit the habit of eating snacks. Eating snacks will only make you more obese.
The Yogurt Diet Method
If you are in a state of excessive hunger, you should not drink yogurt directly; you should drink soup or eat some vegetables to prevent the stomach's acidity from being too high. You can drink Oolong tea after a meal, but if drinking Oolong tea keeps you awake, drink chrysanthemum tea instead. Vegetables must be eaten as they provide sufficient fiber and vitamin C, which helps to expel excess fat. If you eat sugar-free yogurt, you can eat more fruit (because sugar-free yogurt has too few carbohydrates, it can easily lead to rebound weight gain!); supplement with one multivitamin pill after breakfast every day to improve physical strength. For the specific steps, let's break it down by time period:
Morning
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 200ml), followed by a slice of whole-wheat bread/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, a few bites of rice, or a few crackers. Then drink a serving of yogurt (about 200ml). Then eat 100g of chicken/beef/mutton/fish/organ meats/blood. These mainly supplement iron. Add a plate of vegetables. If you don't have cooked vegetables, 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 dinner, first drink a glass of water or soup, then eat a plate of green leafy vegetables (boiled in soup with chicken essence, or dressed with a few drops of sesame oil). Then, just like at noon, drink a cup of yogurt. If you are hungry, you can eat some fruit.
The best time to drink yogurt is within two hours after a meal. Drinking yogurt at night is best for supplementing calcium. When drinking yogurt at night, remember that certain bacterial cultures and acidic substances in yogurt can damage your teeth, so you should brush your teeth in a timely manner after drinking. The pH value on an empty stomach is below 2, while the pH value for the growth of active lactic acid bacteria in yogurt is above 5.4. If you drink yogurt on an empty stomach, the lactic acid bacteria can easily be killed by stomach acid, and its nutritional value and health effects will be greatly reduced. If you drink yogurt after a meal, the stomach acid will be diluted and the pH value will rise to 3-5. From the perspective of calcium supplementation, drinking yogurt at night has more benefits. Because the period from midnight to early morning is when the human body's blood calcium content is the lowest, which is beneficial for the absorption of calcium from food. At the same time, there are fewer factors affecting calcium absorption in the body during this period. Although milk also contains high levels of calcium, compared to it, the lactic acid in yogurt combines with calcium.
Effects
According to research, those who mainly absorb calcium from yogurt have flatter stomachs. Some of the bacterial cultures found in most yogurts can promote digestive system health, reduce bloating and constipation, making your stomach look flatter. For people who are afraid of both exercise and heat, how can they get rid of belly fat? Experts point out that the most important thing during the period of slimming the waist and belly is to eat three meals a day and pay attention to supplementing nutrients and vitamins. This is the most basic method to get rid of belly fat. Also, drinking yogurt after meals is very helpful for getting rid of belly fat. It helps the food you eat between meals to be digested more thoroughly.
If you want to lose less than 3kg, you must drink yogurt continuously for 3 days, but if you want to lose more than 5kg, you need to drink yogurt continuously for 7 days. Because some well-known celebrities have lost weight by using this method, it was reported by the media, which led many people to follow suit.
Do's and Don'ts
1. Do not drink yogurt on an empty stomach, as drinking it on an empty stomach can easily kill the lactic acid bacteria, weakening its health effects.
2. Do not add sugar when making yogurt; adding it when eating tastes better.
3. The amount of milk should be enough for two days, about 500ml. If you make too much, it will be stored for too long and the yogurt will become too sour, which won't taste good.
4. It is best to choose a container that is both a refrigerator and microwave-safe box. This type of container has a good sealing effect, and the yogurt is not easy to spoil.