Yogurt for weight loss: beneficial properties, contraindications, expert opinion, reviews

However, it was noticed that wealthy ladies and their husbands after 10 days of the yogurt diet became slimmer, felt lighter and more mobile.

Nowadays, the yogurt diet is used specifically for weight loss. The diet is designed for up to 10 days, during which you can lose from 2.5 to 6 kg. As a rule, the greater the initial weight, the more noticeable the effect. You can repeat a ten-day visit after 1–2 weeks, after which a break for a couple of months is required. You can use the yogurt diet in another way: dedicate one week a month to it.

General information

Yogurt is produced by lactic acid fermentation from pasteurized cow's milk and probiotic starter culture.
To change the taste and properties, live bacteria are added to its composition, which participate in carbohydrate metabolism and suppress the activity of pathogenic microorganisms in the human intestine.

Nutritional value and composition

In the production of yoghurts, natural, normalized or reconstituted milk is used, as well as various additives. The calorie content of ready-made food depends on the raw materials, ranging from 50 to 250 kcal per 100 g. Depending on the fat content, the nutritional value of the product is:

• proteins – 3–5 g;
• carbohydrates – 4–16 g;
• fats – 0.1–15 g.

Average content of microelements and vitamins in 100 g of yogurt (% of the daily value for an adult):

• B12 – 14%;
• B2 – 11%;
• B4 – 8%;
• RR, N – 7% each;
• calcium, phosphorus – 12% each;
• potassium – 5.9%;
• magnesium – 3.8%
• chromium – 4%;
• zinc – 3.3%.

The calorie content of yogurt depends on its composition.

The glycemic index of natural yogurt ranges from 15 to 35 units.

Fillers and thickeners increase this indicator to medium (65) and high (85–90) values.

Beneficial features

The natural delicacy is easily absorbed by the body and has the following effects:

• stimulates metabolism;
• maintains microflora balance;
• removes waste and toxins;
• promotes the breakdown of visceral fat in the abdomen, waist, hips;
• reduces bad cholesterol levels;
• regulates digestion;
• provides a long-lasting feeling of satiety;
• stimulates the production of the hormone of joy, preventing psychogenic overeating.

The impact of fermented milk products based on bifidocultures on health

• State of the gastrointestinal tract. Lactobacilli actively colonize the intestines, displacing pathogenic bacteria. This property is often used in the treatment of antibiotics and the prevention of dysbiosis. In addition, bifidobacteria eliminate the risk of diarrhea, constipation, increased gas formation, and are also considered one of the factors preventing the development of intestinal cancer; with increased acidity or chronic indigestion, they alleviate the condition and alleviate pain.
• Neutralization and removal of toxins. Lactic acid lowers the pH reaction in the intestines, and putrefactive microorganisms that secrete toxic waste products inside the gastrointestinal tract cannot survive in such an environment. This prevents constant endogenous poisoning of the body, which has a great effect on both the digestive processes and the general well-being of a person.
• Improvement of blood formula. Regular intake of the product balances the ratio of blood elements, stimulates the renewal of basic structures: lymphocytes, erythrocytes and cytokines. It also reduces the possibility of sudden changes in blood pressure in people prone to attacks of hypertension.
• The immune system. With the systematic intake of bifidobacteria, the number of killer cells and gamma interferon increases, which block the development of viruses, benign and malignant formations.
• Musculoskeletal system. The risk of osteoporosis is significantly reduced due to the high calcium content, which is absorbed more fully than calcium from any other dairy products.
• Reproductive system. The bacteria contained in yogurt successfully fight the causative agent of vaginal thrush - the bacterium Candida Albucans, successfully competing with it for the living environment and displacing it from the microflora of the body.
• Beauty and youth. The structure of the nail plates is strengthened; due to the neutralization of toxins in the intestines, the skin becomes cleaner, pustular rashes and allergic rashes on the skin appear less frequently; hair loss is reduced to a minimum.

Which one is better to choose for weight loss?

During the diet, you should consume yoghurts that do not contain preservatives, flavor enhancers, or thickeners. It is necessary to choose products without sugar or sweeteners, which can minimize your weight loss efforts.

By fat percentage

The best choice for people who have dietary restrictions is yogurt with a fat content of 1 to 4%. Manufacturers add starch to the low-fat formula, which slows down the weight burning process. Food with an indicator above 4% is high in calories and is not suitable for those losing weight.

Yogurt with a level above 4% is not suitable for those losing weight.

By composition

During the diet, you can eat store-bought yoghurts:

• bio – with bifidobacteria treptococcus thermophilus, Lactobacillus acidophilus or bulgaricus;
• without dyes, acidity regulators and thickeners;
• no sweeteners;
• no nuts, fruits, or other additives.

For those losing weight, a treat based on 2 components (milk and sourdough) is suitable. Making it at home will allow you to control the quality of the drink.

By type of yogurt

When introducing yogurt into your diet, you should take into account the characteristics of each of its types:

1. Drinking. Convenient to use, but not able to satisfy hunger for a long time. With the same volume, the thick delicacy provides a lasting feeling of fullness, which is important when dieting.
2. Greek. The dense, homogeneous product is characterized by low calorie content and the absence of additives. It is suitable for everyone who watches their figure.
3. Turkish. The thick delicacy settles without whey. It has a mild sour-salty taste, is well absorbed and activates the loss of extra pounds.
4. Pasteurized. Heat treatment increases the shelf life of food, but deprives it of beneficial bacteria. This is not the best choice for those losing weight.
5. Thermostatic. It is produced by fermenting into a package in which it is then sold. The beneficial properties are partially preserved in it.
6. Protein. Used during sports drying and low-carb diet.
7. Lactose-free. A separate category based on coconut, almond, rice or soy milk. These yoghurts are intended for vegans, people with lactose intolerance and anyone who wants to increase the share of plant foods in their diet.

Yogurt provides a lasting feeling of fullness.

Other criteria

When selecting a product you should consider:

• shelf life – no more than 1-2 weeks;
• calorie content – ​​allowed in the range of 60-100 kcal;
• manufacturer's reputation;
• consumer reviews;
• BJU balance - the amount of proteins and carbohydrates should be approximately the same.

Fully or partially limited products

The ban includes ready-made yoghurt products from stores and various types of sweeteners. It is not recommended to drink alcoholic beverages. As an exception, you can drink dry red wine from a trusted manufacturer in which you are confident.

It is necessary to completely remove sugar from your diet. Sweet fruits are also prohibited (watermelons, melons, etc.).

Table of prohibited products

When and how to eat yogurt for weight loss

The optimal choice for every day is a natural product with live lactobacilli with a fat content of 1-4%. It can be consumed as one of the snacks or used to prepare light, healthy dishes.

With bran

Nutritionists recommend drinking fermented milk drink with bran up to 4 times a week. This food is made for breakfast. It removes waste and toxins, enhances the functioning of the urinary system, and provides a feeling of satiety for a long time. To prepare, add 1 tsp. wheat, rye or oat bran with natural yogurt (150 ml). Take after 15 minutes, when the cereal shells swell.

Yogurt with bran removes waste and toxins.

With buckwheat

The combination of 2 dietary products will help restore lightness to the body and cleanse the body. The dish is recommended to be consumed in the morning or during a fasting day. To prepare it, buckwheat (200 g) needs to be poured with 400 ml of hot water and left overnight. In the morning, add yogurt in an arbitrary volume to the crumbly porridge.

With cumin

The combination of fermented milk delicacy and cumin helps detoxify the body. Proportions – 5 g of crushed grains per 100-150 g of yogurt. Similarly, you can use turmeric, chia or flax seeds.

With oatmeal

To create a quick and healthy breakfast, pour 200 g of oatmeal into a glass jar and fill it with yogurt (400 ml). Cover with a lid and place in the refrigerator for 1 hour. Before eating, it is recommended to add berries, fruits or honey to the dish. You can prepare oatmeal separately in water and only then mix it with a fermented milk product.

Oatmeal is mixed with fermented milk product.

With fruits and berries

While on a diet, it is useful to add pieces of apples, peaches, kiwi, garden or forest berries, and cubes of prunes to yogurt. This should be done before consuming the treat, which will preserve the benefits of the plant components. Ready-made bio-yogurts with fruit are not healthy. During fermentation, plant crops release acids that can disrupt the pH balance in the stomach, leading to heartburn and discomfort in the digestive system.

With cottage cheese

The combination is suitable for a protein breakfast or afternoon snack. Add yogurt (50-150 ml) to low-fat cottage cheese (150 g) and mix gently. You can add nut crumbs, berries or honey, which will improve the taste of the dish.

When combined with chopped herbs, a curd paste is obtained, which is convenient to spread on rye toast.

The right way out of the yogurt diet

The yogurt diet, although balanced, is low in calories. The daily calorie content during a weight loss course does not exceed 1200 Kcal, and therefore a sharp transition to the usual diet when leaving can provoke a quick return of lost weight. In order to maintain the result of losing weight, you need to increase the daily calorie content of your diet to 1400-1500 Kcal in the first week. 50% of the diet at exit should consist of foods containing complex carbohydrates (cereals, cereals, cereals) and fiber (vegetables, fruits). Fats should be kept to a minimum, and protein products should be chosen with minimal fat content.

To maintain the results of losing weight for a long time, it is necessary to exclude or reduce to a minimum in your diet fresh baked goods, sweets, desserts, especially those with an abundance of creams, fatty and fried foods. Regular exercise will help you stay fit and keep your muscles toned. It is recommended to follow the seven-day yogurt diet again no earlier than after a month. A three-day yogurt diet in a strict and gentle version can be followed twice a month as fasting days, which allow you not only to maintain slimness, but also to cleanse the body of waste and toxins, and speed up metabolic processes.

Ways to lose weight

Yogurt can be included in short- and long-term diets. To prevent the lost kilograms from returning, it is important to smoothly exit the restriction regime and subsequently adhere to the basics of PP. Basic rules for losing weight:

• eating small portions 4-6 times a day;
• last meal - no later than 18:00;
• daily consumption of 2 liters of clean water;
• restriction of salt or temporary refusal of it;
• At the end of the diet, you should gradually introduce other dishes into the diet, avoiding foods high in fat and carbohydrates.

Yogurt should be eaten in small portions.

Fasting days

Daily fasting on yogurt takes place without the feeling of hunger, returns lightness to the body and allows you to reduce weight by 1 kg.
To hold the event, you should purchase or make at home 500 ml of a thick drink (1 liter of liquid drink). The specified volume should be divided into 5-7 doses. To enrich the taste, you can add slices of cucumbers, dill, bell peppers or berries to the fermented milk product. Additionally, you need to drink water and green tea (1.5–2 l). In summer, it is recommended to unload on yogurt (600 ml) and seasonal fruits (500 g). The components can be consumed separately, mixed, or made into cool smoothies. A more nutritious one-day diet can follow this plan:

• morning: 2 boiled eggs, toast with lettuce, green tea;
• snack: 150 g fermented milk treat;
• lunch: cold soup with yogurt and cucumbers, berry juice;
• afternoon snack: fruit;
• dinner: fermented milk drink with berries or nuts (250 g).

Yogurt diet: options

There are several main types of yogurt diets:

• with cottage cheese;
• with kefir;
• with fruits;
• on buckwheat or oatmeal;
• three-day mono-diet: 150 ml of yogurt 5 times a day.

The yogurt diet with cottage cheese is suitable for people with normal acidity.

Products in the diet should be fresh and natural. You can choose a short program for 3 days or a week-long course that will help you lose up to 3-4 kg.

Any dietary restrictions include avoiding fatty foods, alcohol, sweets, flour products, potatoes, sauces, and fast food.

The kefir-yogurt diet is suitable for people with normal and low stomach acidity, without a tendency to intestinal disorders. It is recommended to choose fermented milk drinks with a fat content of 1.5%. Sample menu for the week:

For adhesions and bloating, kefir in a similar diet can be replaced with cottage cheese with 1-2.5% fat content. This diet is more filling. It contains a lot of calcium and is recommended for people of middle and pre-retirement age. The result in a week is minus 2–4 kg.

Menu

According to the rules of the yogurt diet for a week, vegetable salads should be seasoned with yogurt (no more than 150 grams per serving). Thus, consuming two servings of vegetable salad daily for lunch and dinner will take 300 grams of yogurt out of the shown daily requirement of 500 grams. Other salad dressings (olive, vegetable oil, lemon juice) are prohibited. It is forbidden to salt dishes or use spices and herbs.

Yogurt diet for 7 days - menu for every day (breakfast, snack, lunch, afternoon snack, dinner):

Monday:

• Yogurt dessert with dried fruits 200 g;
• Tomato juice;
• Cream of broccoli soup 150 ml. Cabbage salad 150 gr;
• Apple-carrot juice;
• Boiled chicken fillet 150 gr. Cucumber and tomato salad 100 gr.

Tuesday:

• Yogurt 200 gr with 1 tbsp. bran;
• Pomegranate juice;
• Beetroot soup 150 ml. Arugula salad 150 gr;
• Orange fresh;
• Shrimp 150 gr. Sea kale salad 100 gr.

Wednesday:

• Yogurt dessert with green apple 200 g;
• Apple juice;
• Green cabbage soup 150 ml. Salad “Brush” 150 gr;
• Cucumber smoothie;
• Boiled beef 150 gr. Spinach salad 100 gr.

Thursday:

• Yogurt dessert with kiwi 200 gr.;
• Cherry juice;
• Lenten okroshka 150 ml. Cucumber and herb salad 150 gr;
• Tomato juice;
• Baked rabbit 150 gr. Beet salad 100 gr.

Friday:

• Yogurt dessert with orange 200 gr;
• Peach juice;
• Cabbage 150 ml. Vegetable stew 150 gr;
• Carrot smoothie;
• Boiled turkey fillet 150 gr. Greek salad 100 gr.

Saturday:

• Yogurt dessert with berries 200 gr;
• Plum compote;
• Celery cream soup 150 ml. Tomato and onion salad 150 gr;
• Cucumber and celery smoothie;
• Steamed veal cutlets 150 gr. Shopski salad.

Sunday:

• Yogurt. 1 tbsp. bran;
• Orange juice;
• Gazpacho 150 ml. Brussels sprouts salad 150 gr;
• Beet juice;
• Boiled pike perch fillet 150 gr. Cherry tomatoes 100 gr.

Dietary recipes

Yogurt is widely used to prepare light, nutritious dishes. They are well absorbed by the body, allow you to eat properly and expand your diet.

Homemade yogurt

If you don’t have a yogurt maker, the classic drink can be prepared in a thermos. To do this, you need 1 liter of fresh milk, dry starter (sold at the pharmacy) or 200 g of live yogurt. Step by step recipe:

1. Boil the milk and cool to +40⁰C, rinse the thermos with hot water to warm the walls.
2. Add the starter into 100 ml of milk (according to the instructions) and mix well. Add to milk mixture.
3. Pour the mixture into a thermos and leave it covered for 8 hours.
4. Pour the product into cups or jars and place in the refrigerator overnight.
5. Use on its own, with berries, vegetables or cereals.

Homemade yogurt is made from dry starter culture.

Fruit smoothie

Blend 250 g of garden or forest berries and 0.5 liters of cold yogurt with a blender. If desired, add honey or half a banana. Stir until smooth and pour into glasses, garnish with mint.

Instead of berries, you can use tropical fruits (kiwi, mango, pineapple). Lime juice will add sourness to this drink.

Salads

In a container, combine chopped shrimp, onion, celery and thick yogurt. Place fresh cucumber rings on a platter. Place a spoonful of salad on top. Decorate with greens.

The salad is mixed and seasoned with yogurt.

Grate carrots and apples with peel. Peel the orange or grapefruit from the films and cut into pieces. Mix the ingredients, add a teaspoon of honey, a little cinnamon. Season with fermented milk product.

Clean the squid carcass in salted water for 3 minutes. Cool, cut into strips. Place lettuce leaves, squid, chopped green onions, slices of 2 boiled eggs and 2 cucumbers on a plate. Drizzle with a mixture of lemon juice and yogurt.

Yogurt soups

A summer refreshing dish can be prepared using this recipe:

1. Bake bell peppers in the oven until soft.
2. Cut the vegetable into pieces, add yogurt (250 ml) and mineral water (100 ml). Grind everything with a blender to obtain a dressing.
3. Separately, cut radishes, peeled cucumbers, and celery stalks into cubes (1 piece each).
4. Place the vegetables on a plate, pour over the prepared sauce, sprinkle with chard and pine nuts.

Yogurt soup is a dietary version of okroshka.

The dietary version of okroshka is prepared within 10 minutes. Beat 400 ml of unsweetened yogurt with a mixer. Add crushed garlic, ground pepper, salt to taste. Cool the mixture to +5…+10⁰С. Cut cucumber and radish into cubes (1 piece each), place in a plate. Drizzle with dressing and sprinkle with chopped nuts.

Banana ice cream

Peel 3 ripe bananas, cut into slices and place in a blender bowl. Add 400 ml unsweetened yoghurt. Beat until smooth and pour into glasses. Cool in the freezer. Serve for dessert. For decoration use berries, honey, nuts.

Terms and conditions of storage

Expired fermented milk drinks can cause severe poisoning with vomiting, diarrhea, and dehydration. For this reason, it is important to use only fresh products and observe their storage conditions. Live store-bought and homemade yoghurts should be consumed within 2 weeks from the date of production. They must be kept in the refrigerator at a temperature of +6...+8⁰С.

Fermented milk drinks must be fresh.

After opening the package, the treat must be consumed within 3 days. Signs of its deterioration: excess liquid on the surface, uneven watery texture, mold, unpleasant odor.

Yogurt drinks that can be stored for more than 14 days will not benefit those losing weight. The shelf life of such food is extended by preservatives or pasteurization, which leads to the death of lactic acid bacteria.

Action

Nutritionists are clear in their opinion: you can eat yogurt when losing weight, because it:

• speeds up metabolism;
• activates fat burning, including the breakdown of hard-to-reach visceral fat in the abdominal cavity, thereby helping to remove folds on the abdomen, waist and sides;
• prevents the breakdown of muscle fibers during weight loss, promoting the formation of a beautiful, sculpted figure;
• provides long-term satiety, saving you from hunger during a diet;
• removes toxins and waste - the cleansing effect ensures weight loss by 2-3 kg;
• increases the production of joy hormones, improves mood, thereby eliminating factors for psychogenic overeating.

In addition, yogurt fits perfectly into various nutritional systems for weight loss (medical tables, diets, etc.), since you can find many low-calorie options on the market. As an example:

Etymology. The origin of the word is controversial. Definitely goes back to the ancient Turkish “yoğurmak”. However, some researchers translate it as “mixing,” while others translate it as “long life.”

Experts' opinion

Startseva A.A., nutritionist, 10 years of work experience, Sochi:
“People need fermented milk products to get good microorganisms. Those who decide to lose weight with its help should know their hormone levels. If you have insulin resistance, eating yogurt can lead to the release of insulin, which inhibits the fat burning process and leads to edema. If there are no health problems, I recommend including thermostatic drinks in your diet or preparing them at home.”

Novak E.N., endocrinologist, 15 years of work experience, Petro.

Semina O.M., nutritionist, 13 years of work experience, Moscow:

“Consuming yoghurt may be detrimental to the health of people with sensitive stomachs or lactose intolerance. It is better for them to choose a lactose-free alternative to treats. For your diet, I recommend using classic types of fermented milk drink, on the basis of which you can prepare light vitamin smoothies. The duration of such restrictions should not exceed 3 days.”

Contraindications

Despite the fact that the yogurt diet is a gentle diet, there are several contraindications.

1. Pathologies of the heart and cardiovascular system.
2. Diabetes mellitus of any type.
3. Oncological diseases.
4. Neuropathological diseases.
5. Dysfunction of the central nervous system.
6. Individual intolerance.
7. Gastritis of the stomach with severe high acidity.
8. Pregnancy.

In order to make sure there are no contraindications, you should consult a doctor before starting the diet.

Useful tips

During the diet, you should adhere to moderate physical activity.
Swimming, brisk walking, cycling, playing tennis or volleyball, Pilates and yoga are useful for strengthening muscles. It is advisable to cancel power loads before the end of the restriction period. Taking a vitamin-mineral complex will help replenish the balance of nutrients during 7- or 10-day restrictions. It is important to select it taking into account age, gender, and individual needs.

Quitting the diet will take at least 3 days. The lost weight will not return, provided that the daily calorie intake and restrictions on the consumption of fats, sweets, and fast carbohydrates are followed.

If dietary restrictions do not lead to the expected result, you should consult a nutritionist. The specialist will select another method that will help you lose weight without stress and hunger.

results

Praises from those who have lost weight on the yogurt diet indicate that in three days on a strict mono-diet you can lose 2-4 kilograms. By following the 7-day weight loss method, you can easily “say goodbye” to 6-10 extra pounds. The final result is directly influenced by the initial weight, the higher it is, the more kilograms you can lose, as well as the level of daily physical activity. With regular exercise (fitness, aerobics, swimming, running), the effectiveness of the yogurt weight loss method is higher.

We present to your attention photos of people before and after following a yogurt diet for weight loss:

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