Yogurt is a natural dairy product. It is not only beneficial for gut health but also for weight loss. But what kind of yogurt is best for losing weight? When and with what type of food should it be eaten for best results?
Commercially available yogurts are packed with sugar or sweeteners, and many are quite high in calories. For a truly healthy yogurt that will allow us to lose weight, it is necessary to choose plain and natural yogurt.
Don’t let the low-fat yogurt effects fool you, as in most cases sugar or sweeteners are added to remove fat and make the product palatable.
Does yogurt help you lose weight?
How can choosing the ideal yogurt help you lose weight?
Consuming plain yogurt can help you lose weight thanks to two types of nutrients:
There are 10 to 20 billion probiotics in a bowl of yogurt. When these good bacteria enter the stomach and intestines, they maintain the balance of gut bacteria that is important for metabolism.
Yoghurt is rich in proteins that increase the feeling of fullness. A study was conducted to see if yogurt increases satiety, helps control appetite and reduces subsequent food intake. The researchers asked the subjects to eat snacks with the same calorie content, including yogurt, high-fat cookies, and high-fat chocolate. The results showed that compared to people who ate high-fat snacks, those who ate yogurt were significantly less hungry, less likely to feel hungry again, and ate 100 fewer calories at their next meal.
Is homemade yogurt better?
The difference between commercial yoghurts and homemade yoghurt is the amount of protein.
Homemade yogurt doesn’t undergo any processing and therefore has a higher protein concentration than regular yogurt, as well as more calories. You can eat it with fruits or grains for a complete, healthy, and filling meal.
The type of bacteria in yogurt also increases its effectiveness in losing weight. A balanced bacterial balance is effective in reducing inflammation in the body and also in weight loss.
Bacteria commonly used to ferment milk are Streptococcus thermophilus and Lactobacillus bulgaricus. These are used to make high-quality yoghurt. According to studies, Lactobacillus and Bifidobacterium bacteria show the best results in weight loss.
What is the best time to eat yogurt when trying to lose weight?
What is the best time to eat yogurt? How is it consumed to support weight loss?
There is no difference in the nutritional composition of yogurt and beverages like ayran made from yogurt. It is the manufacturing process that determines the difference between solid and liquid form. The most important thing is to choose the ones that don’t contain any added sugar.
So when is the best time of day to eat yogurt?
Eat yogurt in the morning
The best time to eat yogurt is for breakfast on an empty stomach, because the probiotics in yogurt reach the large intestine in the morning.
Along with a good amount of protein, calcium, B vitamins, and phosphorus, it also reduces inflammation, improves digestion, and reduces the risk of obesity, Crohn’s disease, ulcerative colitis, and other gastrointestinal disorders.
Therefore, the best time to eat yogurt is in the morning on an empty stomach.
Is yogurt eaten before or after a meal?
The consumption of yoghurt before a meal is not recommended, as the stomach acid level is extremely high when you are hungry. Yogurt is high in lactic acid, which suppresses stomach acid and significantly reduces its health benefits. The protein in yoghurt makes you feel full faster and can spoil the main meal.
Can we have yoghurt after dinner? Answer; Yes. It is preferred to consume yogurt as a dessert 1-2 hours after meals.
It is not recommended to consume yogurt immediately after a meal, since its calorie content is not low.
Should yoghurt be eaten as a snack?
Yoghurt as a snack is not only good for weight, but also for mood. Eating yogurt has a comparable effect to chocolate because it makes you happy and puts you in a good mood.
Do you eat yoghurt in the evening?
The proteins in yogurt are essential for building muscle. Compared to other sugary snacks and snacks, yogurt is a much healthier choice for a late-night snack. Because yogurt is rich in calcium, it can be eaten after midnight, when calcium levels in the body are at their lowest. So if you are hungry at night, it is the best alternative to junk food.
However, remember that not all yogurts have the same nutritional value, the advice is always homemade yogurt with no added sugar.