Yogurt is made by adding natural bacterial cultures to milk. During fermentation, the lactose in milk is converted to lactic acid, making yogurt more easily digested and better tolerated. Yogurt is an excellent source of dietary calcium. High in protein, yogurt may support weight loss and help you to maintain a healthy body weight.
Types
There are several varieties of yogurt on store shelves. Full-fat yogurts are not suitable if you are trying to lose weight. Look for low-fat or fat-free yogurt, and avoid higher-calorie sugar-sweetened products. Light yogurts or plain, fat-free yogurts are a better choice if you are dieting. Opt for Greek-style yogurt for a richer and creamier texture and additional protein.
Features
Depending upon the type of yogurt you choose, a cup of yogurt may contain between 90 and 200 calories. A nonfat, plain Greek yogurt such as Oikos yogurt by Stonyfield contains only 90 calories per serving with 9 g of sugar and 22 g of protein. Even less-protein-rich yogurts contain 10 to 14 g of protein per cup, according to AskDrSears.com. An 8-oz. serving of many yogurts provides 450 mg of calcium, or 30 percent to 40 percent of the recommended daily allowance for an adult.
Function
Low-fat and fat-free dairy products, such as yogurt, may boost weight loss, particularly around the midsection of the body. An April 2004 study in the journal "Obesity Research" by M.B. Zemel of the University of Tennessee, Knoxville, and colleagues showed substantially greater fat loss when a diet high in calcium-rich dairy foods was consumed, versus a low-calcium diet or a diet supplemented with calcium in vitamin form. In January 2005 the "International Journal of Obesity" published a study by Zemel that links similar weight loss results specifically to the consumption of yogurt daily. Subjects in the study lost more fat and less lean muscle tissue when they consumed yogurt versus a low-calcium diet with the same total calories and fiber.
Considerations
Regardless of the inclusion of yogurt, weight loss requires a calorie deficit. Substitute low-fat or fat-free yogurt for foods already in your diet for the greatest benefit. The not-for-profit George Mateljan Foundation suggests that you add one to two servings of yogurt to your diet each day. Yogurt is a convenient and practical choice for breakfast or snacks.
Potential
Although plain non-fat yogurt is the healthiest choice, you can customize it to your flavor preferences. Eat yogurt on its own, or use it to make fruit smoothies, dips, or in place of high fat mayonnaise and sour cream, recommends AskDrSears.com. Stir in fresh fruit or all-fruit jam to make your own fruit-flavored yogurt, or layer fruit and yogurt for a healthy parfait. You might even add fruit and make homemade frozen yogurt in your ice-cream maker.
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