Yogurt is known for having calcium, protein, vitamin D and many other essential nutrients. When consumed on a regular basis, yogurt helps break down fat around the midsection and shed unwanted pounds. A recent study in the "International Journal of Obesity" reported yogurt helped the body burn fat while preserving lean muscle. Always consult your doctor before beginning a weight-loss program.
Study Description
University of Tennessee professor Michel Zemel studied the impact yogurt made on a reduced-calorie diet on 34 obese adults. The participants were divided into two groups. One group consumed three servings of yogurt each day, totaling to 1,100 mg of calcium, while the other group consumed one serving of dairy each day. All participants followed a diet plan designed to provide 500 calories less their usual daily intake.
Results
On average, the yogurt-consuming group lost 22 percent more weight than the group without yogurt, losing an average of 14 pounds. The yogurt eaters also lost 66 percent more body fat and 81 percent more abdominal fat compared with the other group. Zemel also pointed out the yogurt group was about "twice as effective at maintaining lean muscle mass." When losing weight, the goal is to lose fat, not muscle mass, because muscle is essential for maintaining a high metabolism.
Abdominal Fat Loss
Excess fat in the abdominal area is the most dangerous type of fat. Excess fat in the midsection has been linked to an increased risk of stroke, heart disease, diabetes and some forms of cancer. Therefore, the high loss of abdominal fat found in the results of the study is important. The yogurt group on average lost more than an inch from their waists, about six times more than the other group.
Yogurt and Protein
In his book, "The Younger (Thinner) you Diet," Dr. Eric Braverman emphasizes the importance of calcium and weight loss. The combination of calcium- and protein-rich foods appears to be "the best cocktail for weight loss." When combined, calcium and protein raise metabolic rate, improve digestion and improve bowel health. Yogurt contains more calcium and protein per serving than other dairy products. Yogurt also helps support the immune system and lower LDL cholesterol. Braverman suggests eating yogurt everyday.
Recommendation
Zemel recommends not to cut out dairy when trying to lose weight. He states that consuming enough calcium appears to help the body burn more fat. He recommends low-fat or fat-free dairy be consumed three times a day.
Braverman recommends eating plain, low-fat yogurt. Full-fat and flavored varieties contain too many calories, and fat-free varieties do not contain essential fats needed to lose weight.
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