Healthy yogurt recipes for weight loss
yogurt recipes

Healthy yogurt recipes for weight loss

Making a yogurt dish is arguably the most straightforward and delectable approach to reducing weight. Yogurt is a good source of protein, calcium, vitamin B12, and other elements that are necessary for a balanced weight loss diet.

Two yogurt diets explained

Two types of yogurt diets have been shown to improve gut health and immune function in multiple studies. They include Bifidobacterium-rich yogurt and Lactobacillus-rich yogurt.

Bifidobacterium-rich yogurt

A study by Japanese researchers at the University of Shizuoka tested whether these two types of yogurt would have any different effects on the immune system.

The study included four groups of mice. The first group was fed normal mouse food, which is designed to support growth but not guts health or immunity. The second group was fed Bifidobacterium-rich yogurt for an entire month, after which they were given antibiotics to decrease bacterial numbers in their digestive tract.

After the Bifidobacterium-enriched diet ended, this group’s immune response was measured against that of a control group that had been eating normal mouse food all along. They saw significant improvement in the immune function of the mice who’d eaten Bifidobacterium-rich yogurt.

Lactobacillus-rich yogurt

Many people on diets are told to avoid dairy products. However, two new studies show that eating yogurt with a high amount of Lactobacillus bacteria could actually help you lose weight.

Lactobacillus-rich yogurt may promote weight loss. A recent study shows eating low-fat yogurt every day will cause people to gain less weight over time than those who rarely eat it. For the study, 15 obese adults were asked to follow either an unrestricted diet or a restricted low-fat dairy food diet for four weeks. At the beginning and end of each 4 week period, the participants had their body fat percentage measured using an X-ray absorptiometry (DXA) scan. The results showed that during the first stage of the study, the average weight gain was 1.18 kg in the restricted diet group and 0.54 kg in the unrestricted diet group.

The Yoplait light two-week tune-up

Yoplait light is a low-calorie, low-fat brand of yogurt that has been around for quite some time. You may be unsure if there is anything different about the Yoplait light products that your current routine isn’t already giving you so we’ve put together this two-week tune-up plan to help you see the difference.

According to our nutritionist, Mandy Starr, who works with all things Yoplait light “Yoplait light provides the perfect amount of nutrients and benefits to support balanced eating. Our products fill key nutritional gaps and provide protein and other key nutrients without compromising taste.”

Combining these foods into a diet can reduce appetite and cravings compared to snacking on only one food item by itself. These foods are low in calories but high in fiber, vitamins, and minerals.

The yogurt diet

yogurt diet

The yogurt diet is a weight loss program that consists of eating only one food for two weeks. Overweight individuals are encouraged to eat as much yogurt as they want, without restricting the number of calories.

However, no other types of food are allowed to be consumed during this time period. Yogurt can be eaten at any point throughout the day – breakfast, lunch, dinner, or snacks. It is important to note that only low-calorie versions should be eaten because high-calorie versions generally have more sugar and less protein than their lower-calorie counterparts which defeats the purpose of the diet.

For example, skim milk has 90 calories per cup while whole milk has 158 calories per cup. Both have the same amount of protein, but whole milk has more sugar.

Theories about yogurt and weight loss

losing weight

In its most basic form, yogurt is a fermented dairy product that is enjoyed all over the globe as a creamy breakfast or snack.

Furthermore, it has been linked to improved bone health as well as digestive advantages. Others believe it may even help with weight reduction in certain cases.

As a matter of fact, some diets are based only on yogurt, with the claim that it is essential in helping you lose weight. Even yet, you may be wondering how well these assertions hold up under scientific analysis.

The calcium claim

The benefit of calcium supplementation is debated, however, there are some benefits to be had. A recent article published by Academic research funded by Dairy producers found that consuming dairy products resulted in weight loss.  A cross-sectional study revealed that over the 10 year period participants who drank milk were able to maintain their body weight while those who consumed no milk gained more than 1 kg of weight.  Further studies demonstrated that calcium absorption was improved with low-fat milk compared to other sources such as green leafy vegetables which have an equivalent content of calcium per portion size.

The protein claim

Protein, which the body breaks down into amino acids, has become a subject of intense research by scientists studying obesity and weight loss.

For several decades, researchers have observed that people who lose weight tend to lose proportionally more muscle than fat. This observation has led many to conclude that it is muscle mass, not fat mass, that determines long-term weight changes.

Many studies have shown that subjects on low-protein diets lose significantly more fat or maintain their original fat levels when compared with those eating higher protein diets. 

The probiotics claim

There are a few ways probiotics can help with your weight loss effort. The first has to do with the digestive system, specifically in the colon or large intestine. Probiotics can help keep you regular by balancing your gut bacteria, which reduces bloating and constipation, allowing for better nutrient absorption [1]. This is because when you have fewer bacteria in your stomach, there is more room for food [2].

In addition, when you have good bacteria in your body from eating yogurt or taking a supplement, it helps your body absorb protein and fat better [3]. This means that our bodies use these nutrients rather than store them as excess weight. This will reduce triglyceride levels in the blood and overall cholesterol levels [4].

Use it in place of sour cream

Have you been noticing weight gain? Do you wish to lose weight? You may have considered changing your diet in order to lose weight.

Changing from regular food items, such as whole milk or sour cream, to yogurt is a great way to cut back on weight and still have a healthy meal option. While it might seem improbable that yogurt can help you lose weight, if you eat the right kind of yogurt with the right frequency at the right time of day it can be an excellent weight-loss tool. Here’s how:

First of all, low-fat or non-fat Greek yogurt has less sugar than other types of yogurts. In fact, it only has about six grams per one hundred gram serving according to Livestrong. Regular-fat yogurts have more sugar, leading to weight gain.

Greek yogurt with live cultures is also good for weight loss because your body digests these friendly bacteria quicker than the preservative-filled stuff you might be used to eating. By digesting healthier food faster, it gives your weight loss efforts a boost! According to Livestrong, this type of yogurt “can improve weight loss by reducing cravings and lowering desire for late-night snacking”.

Yogurt has many vitamins that are essential for weight loss. A tablespoon of non-fat Greek yogurt contains between one and two percent of most B vitamins per serving according to Livestrong. These include vitamin B6, vitamin B12, and riboflavin. Many weight loss plans recommend you eat foods rich in many of these vitamins so it’s a smart weight loss strategy to choose yogurt for weight loss.

Transform it into brinner

Yogurt is also very versatile; it can be eaten in the morning with fruit or cereal, in salads for lunch or dinner, or made into a smoothie. By weighing less than most fruits yogurt makes it an ideal weight control food. It has about 60 calories per 100 grams (3.5 ounces) and contains vitamins B6, B12, D, and K along with calcium, phosphorus, potassium, zinc, folate, magnesium, and copper. Yogurt is available in 13 different varieties including low-fat, non-fat plain unscented yogurt as well as low-fat flavored yogurt.

Make it into “Skinny” frosting

Yogurt has become the latest weight-loss craze, with yogurt used as frosting. Yogurt can be whipped into weight-loss-friendly superfoods like frosting, dips, marinades, and even salad dressing. Yogurt is healthy because it contains healthy bacteria which boost weight loss in multiple ways.

Add it to a smoothie

Studies show that adding full-fat yogurt to smoothies promotes satiety (the feeling of being full after consuming a meal or snack). This leads to smaller portions at subsequent meals which promotes weight loss [in other words, people eat less often when they add yogurt to their smoothie].

Make a protein-filled dip

high protein

A protein-filled dip is an excellent weight-loss snack. This yogurt dip can be used to help weight loss by satisfying cravings and providing a delicious, healthy snack that does not trigger weight gain or weight maintenance.

This weight-loss snack takes only three ingredients to make, but it will provide you with hours of energy. If weight goals are being met through exercise and proper nutrition, snacking every day on this yogurt dip may help in your weight loss regimen due to its energy-boosting ingredients.

Make sure to check the label when purchasing Greek-style yogurt. Many brands use unnecessary thickening agents which are bad for weight loss efforts.

Bake a better-for-you cheesecake

Making cheesecake with yogurt is a delicious and more healthy alternative to cheesecake made with cream cheese or sour cream.

Make protein-packed pancakes

protein pancakes

Pancakes are a fairly easy breakfast dish to make. It’s also not healthy for you because pancakes are made from white flour and refined sugar, which isn’t good for your body. You can use yogurt instead of milk or oil in pancakes to make them more protein-packed and nutritious. Yogurt pancakes with chocolate chips probably taste better than regular pancakes too and are healthier!

Make it into a marinade

All recipes require yogurt as one of the ingredients, and those with it make the dish more flavorful. Yogurt is actually a good source of calcium and can be substituted for sour cream or buttermilk in different dishes. It has become an important ingredient for certain religions’ ritualistic food items.

Make a creamy salad dressing

Yogurt is used as a salad dressing or dips for vegetables and other cold dishes. It can replace sour cream, mayonnaise, and even cheese in recipes.

The yogurt sauce is popularly eaten with falafel, meatballs (Köfte), dolma, gyros (doner kebab) or lahmacun.

Use it in place of mayo

Why have the summer nights got you feeling sluggish? Maybe you should try Greek yogurt as a healthy alternative to mayo.

Did you know that one serving contains about half of your daily value of protein and calcium? Yogurt, such as Greek yogurt, is also high in probiotics which boost immunity and help with digestion.

Greek yogurt can be used as a spread for sandwiches or even as a dip for veggies instead of using mayo. It tastes great on salads too!

Make healthier muffins

Do your muffins tend to be dry, crumbly, and not very sweet? Or maybe you prefer the old-fashioned muffin flavor. All you need to make better homemade muffins is yogurt!

Makeover your mashed potatoes

potato salad

Mayonnaise isn’t the only dressing that makes food taste rich. Yogurt can be used as a substitute for mayonnaise in mashed potatoes, too.

The creaminess of yogurt works well with potatoes to make them extra smooth and tasty. You can use vegan yogurt or regular plain yogurt if you don’t want to add any spices or flavorings, but Greek-style yogurt would also work well.

Use it as a fruit dip

fresh fruit

Many people forgo fruit at snack time because they are worried about the sugar content of fruit. But some types of fruit can be dipped in plain yogurt to satisfy your sweet tooth without all the extra sugar. One cup contains only 81 calories, with twenty-nine grams of carbohydrates and fourteen grams of protein. It’s also an excellent source of calcium, potassium, vitamin B12, riboflavin, and phosphorus.

Whip up Creamy ice pops

creamy consistency

Ugh, it’s too hot to turn on the oven. And you’re out of popsicle sticks. But you don’t want to buy a box of popsicles from the store because they are full of ingredients you can’t even pronounce. What do you do?

Make frozen yogurt pops, of course. These creamy, dairy-free treats are a fun and healthy treat for the whole family to enjoy this summer. They can be made in any flavor you like – my personal favorite is tart cherry lime – and they only take a few minutes to make.

Try tzatziki dip

fresh fruits

Tzatziki Dip is a Greek appetizer made of yogurt, cucumbers, and garlic. It’s very fresh tasting and flavorful as well as healthy because it contains no added fats or oils.

Simmer a soup

filling snack

Yogurt is a dairy product produced by the bacterial fermentation of milk and has been consumed for many centuries across the world. Yogurt has many uses; it can be used to make soup, salad dressing, or even fermented drinks such as kefir. A drinkable yogurt called lassi commonly contains salt and spices such as chili powder and cumin.

Use it as a toast-topper

healthy meal plan

What do you usually put on toast? Jam, butter, cheese, or honey? How about yogurt? Yogurt can be added to toast in order to add a wonderful flavor. It is also healthy for you if the yogurt is organic and plain flavored. A jar of yogurt can cost anywhere from $2-$5 depending on brand and size.

Use it as a burger topper

 If you want a healthy alternative to mayonnaise or ketchup on your burger, try topping it with yogurt. It’s a tasty, natural condiment that also adds moistness and flavor to the meal.

Make eggs creamier

traditional yogurt

The best way to make eggs creamier is by adding yogurt.

How to do it:

  1. Separate the egg whites from the yolk of one egg
  2. Beat the egg whites until stiff peaks form
  3. Mix in two tablespoons of plain Greek yogurt with the yolk of one egg, whipped until creamy.
  4. Gently fold this mixture into the beaten egg whites. Cook on medium heat for about five minutes or longer if you want them to be firmer.
  5. These are great for people with lactose intolerance or who eat a vegan diet!   They also taste delicious! Try it out yourself and you’ll find that they’re much more filling than normal scrambled eggs!

Make a protein-packed hummus

healthy gut

Hummus with yogurt is a simple dish that can be used in many different ways. Yogurt is not only paired with hummus, but Indian dishes, salads, and seafood are also regularly served with it.

Conclusion

Yogurt with fruit is a healthy and delicious snack. There are many benefits to eating yogurt with fruit and the possibilities for interesting and innovative recipes for this food combination are endless. Yogurt can also be eaten as a dessert or made into frozen treats, making it an excellent choice at any time of day. Additionally, it can help dieters lose weight by helping them feel full longer; studies show that those who eat dairy products such as yogurt before exercise tend to have increased energy levels. So enjoy some yogurt today!

Frequently asked questions

Does yogurt help lose belly fat?

When dieters are looking for ways to lose weight one of the foods they might look towards is yogurt. This food, which has become increasingly popular in recent years, not only tastes good but it may help dieters lose weight too. Yogurt has been found to stimulate appetite-suppressing hormones and have positive effects on metabolism.

Is yogurt a good way to lose weight?

Yogurt is also a dieter’s best friend because it can help dieters lose weight by keeping dieters fuller longer, which means dieters will not feel as hungry between meals and be less likely to snack on unhealthy items like cookies or chips. Yogurt is high in fiber so eating yogurt before a meal can help dieters control their portion sizes too. This is important since dieters who eat huge portions are more likely to gain weight than those who eat smaller portions.

What is the best time to eat yogurt for weight loss?

What is the best time to eat yogurt for weight loss?

Yogurt is an excellent food choice that can be added to any diet plan. Consuming yogurt before a meal has even been proven to help lower the overall intake of calories at the said meal. As with all dairy products, choose plain low-fat or non-fat varieties whenever possible, and watch out for juices and sugars added to flavored yogurt.

Is yogurt good for dinner?

Dinner is usually the largest meal of the day, with multiple courses and dessert or other sugary treats. Yogurt has recently been recognized as a dessert substitute because it can be served as an appetizer, entree, or dessert. While many believe it is unwise to eat anything before bedtime, studies show that eating yogurt before exercise increases energy levels. Dairy products are high in calcium, which inhibits fat absorption by increasing calcium retention.

What can I mix with yogurt to lose weight?

Low-fat or non-fat yogurt is one of the healthiest foods on the market. It is packed with calcium, protein, and beneficial bacteria which all promote weight loss. However, some pre-packaged yogurts taste artificial or overly sweetened; make your own healthy treat by mixing your favorite fruit (or vegetables) for a healthy snack that tastes great. Yogurt can be mixed with almost anything! Even more exciting, you can mix it into a salad for an extra punch of minerals or turn plain yogurt into tasty homemade frozen treats in just minutes.

Resources

  1. https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/fruit-and-yogurt-breakfast-shake
  2. https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/yogurt-parfait.htm
  3. https://eclkc.ohs.acf.hhs.gov/oral-health/cooks-corner-recipes-healthy-snacks/yogurt-parfaits
  4. https://greatist.com/health/greek-yogurt-recipes-healthy-delicious
Share with

Leave a Reply

Start typing and press Enter to search