Does yogurt help with weight loss?

Yogurt is a fermented dairy product loved worldwide as a breakfast or snack. This type of food has been linked to bone health and many digestive benefits. Some people even claim that yogurt aids weight loss.

1. Diet using yogurt

Dietitian Ana Luque promotes an eating pattern called the Yogurt Diet in her book of the same name, stating that yogurt is the secret to weight loss and overall health support.
Specifically, she claims that probiotics in yogurt help with obesity, lactose intolerance, digestive problems, acid reflux, irritable bowel syndrome (IBS), allergies, diabetes sugar, gum disease, yeast infections, slow metabolism and ulcers.
The book by Ana Luque herself also includes a 5-week detox diet that involves eating several servings of yogurt each day.
Although the author claims that this diet helped her overcome digestive problems and lactose intolerance, currently, there is no evidence to support the effectiveness of the diet plan.
Sữa chua yến mạch
Sữa chua là một sản phẩm sữa lên men được yêu thích trên toàn thế giới như một bữa sáng hoặc bữa ăn nhẹ

2. The theory of yogurt's weight loss effect

Yogurt is considered an excellent source of calcium, with 1 cup (245 grams) of yogurt providing about 23% of the Daily Value for Calcium (DV)
Calcium is an essential mineral very important for health of bone, and has also been studied for its effect on weight loss.
Test-tube studies show that high blood calcium levels can reduce fat cell growth. Similarly, animal studies link calcium supplementation with rates of significant reductions in body weight and fat mass.
However, the effect of calcium on weight loss in humans is different.
A few other studies show that a calcium-fortified diet can aid weight loss and fat loss in children, obese postmenopausal women, and men with type 2 diabetes. However, some other studies have not shown a significant link between increased calcium intake and weight loss.
In addition to calcium, the protein content of yogurt is also believed to aid weight loss in a variety of ways. Includes:
Regulate hunger hormone. A high protein intake can increase the production of certain appetite-suppressing hormones while also lowering levels of ghrelin, the hunger hormone. Enhance metabolism. A high-protein diet can boost the body's metabolism, helping to burn more calories throughout the day. Keeps the body full for longer. Increasing protein intake has been shown to increase feelings of fullness. Therefore, a high-protein diet can naturally encourage the body to consume fewer calories throughout the day. Helps preserve muscle during weight loss. Besides reducing calories, a high-protein diet can help maintain muscle mass while promoting fat loss, especially when combined with exercise.
Pribiotic có trong sữa chua
Sữa chua được coi là một nguồn canxi tuyệt vời
One cup (245 grams) of yogurt contains about 8 grams to 22 grams of protein, which varies by type.
In addition to theories based on the calcium and protein content in yogurt, this food is also a good source of probiotics, which are beneficial bacteria that support gut health.
Although the number of studies is limited, early research shows that probiotics, especially those containing the bacteria Lactobacillus, commonly found in yogurt, can help with weight loss and reduce belly fat.
A 43-day study in 28 overweight adults found that eating 3.5 ounces (100 grams) of yogurt with Lactobacillus amylovorus per day reduced body fat more than yogurt without yeast. microbiology.
However, more scientific evidence is needed to substantiate these theories about yogurt's ability to lose weight.

3. Does yogurt really help with weight loss?

In a 2-year study in 8,516 adults, those who ate more than 7 servings of yogurt per week were less likely to be overweight or obese than those who ate 2 or less servings of dairy 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. every week.
While these results are promising, there is no clear evidence of cause and effect in these studies.

4. Some downsides when losing weight with yogurt

While yogurt can be part of a nutritious diet, not all yogurt products are healthy.
In fact, many yogurts contain large amounts of added sugars, especially 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.
Therefore, users should pay attention to read information about ingredients and nutritional values ​​on the packaging of yogurts before buying. Plain and unsweetened yogurt is usually best.
Sữa chua
Các loại sữa chua có vị thường chứa lượng đường bổ sung lớn

5. Healthy ways to use yogurt

Here are some healthy ways to incorporate yogurt into your daily diet:
Serve with berries and nuts for a balanced breakfast or snack. Add to smoothies. Stir in the oats overnight. Serve with hot oatmeal, protein pancakes, or whole grain waffles. Mix it with herbs and spices to make dips, salad dressings, and spreads. Replace sour cream with plain yogurt on tacos and burrito bowls. Use it in place of butter in baked goods, such as muffins and bread.

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Reference article:
Bài viết này được viết cho người đọc tại Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.

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