Bacterial cultures are added to milk to make yogurt. The process turns lactose into lactic acid and produces a tart taste and pudding-like consistency. According to the George Mateljan Foundation, yogurt is one of the healthiest foods available year round that improves both quality of life and life expectancy. Yogurt promotes fat loss, especially unhealthy, hard-to-lose belly fat, and plays an important role in the development of lean muscle mass and weight loss.
Features
The effects of a calcium-rich diet are well-researched. Dieters who eat yogurt burn fat at an almost 20 times higher rate than those who do not include high levels of calcium in their diet. According to the George Mateljan Foundation, one cup of yogurt provides nearly half of the recommended daily dosage of calcium, providing nearly 500 grams of calcium. Yogurt also is an effective source of iodine, phosphorus and vitamin B12.
Benefits
Yogurt provides substantial benefits to dieters because of its high levels of protein and carbohydrates and its low calorie count. According to Mayo Clinic.com, one serving of low-fat yogurt contains nearly 8 grams of protein and 12 grams of carbohydrates, providing dieters with energy, while keeping appetites satiated. Fat-free versions of yogurt carry as few as 100 calories, while more flavorful low-fat versions average about 120 calories and 5 grams of fat.
Effects
Successful weight loss programs typically encourage dieters to eat more food that contains fewer calories and more nutrients. According to Dr. Eric Braverman in a January 2009 issue of the Huffington Post, nutrient-dense foods provide for a sustainable diet for losing pounds and maintaining a healthy new weight. Foods high in calcium not only burn fat more efficiently, but they also perverse metabolism when you are restricting calories. Many calcium-rich foods also are high in fat and promote cellulite production, however. Yogurt provides all the benefits of other calcium-rich dairy food without the side effects from extra calories and fat.
Potential
In addition to promoting fat loss and keeping you full for longer periods of time than other food, yogurt has the potential to relieve other symptoms typically associated with obesity. Yogurt lowers bad LDL cholesterol numbers and increases bone density. It is an effective alternative for dieters who cannot tolerate other milk products.
Options
Yogurt can be consumed in a variety of ways and as a substitute for other high-calorie, high-fat foods. It is available in a variety of ready-to-eat formulas on grocery store shelves. Combined with fruit and whole grain granola, yogurt provides a weight-loss alternative for breakfast or lunch. You can make smoothies with yogurt or use it instead of mayonnaise in salads and on sandwiches.
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