Yogurt offers a low-fat source of calcium, protein and healthy bacteria. Dieters who consume yogurt regularly lose more weight and more fat than those who do not, according to a study by Michael Zemel, professor of nutrition at the University of Tennessee in the "International Journal of Obesity." Adding yogurt to a reduced-calorie diet can help to create a balanced diet plan and support healthy weight loss.
Types
Grocery-store shelves display many different kinds of yogurt, including flavored, full-fat, low-fat, fat-free and Greek-style. When shopping for a diet yogurt, avoid full-fat varieties and those that are sweetened with sugar. Sugar-free, fat-free or low-fat yogurts are better choices. Greek-style yogurt contains substantially fewer carbohydrates and more protein than other varieties. Select a yogurt with live active cultures for intestinal and immune benefits.
Benefits
Yogurt provides calcium, protein and healthy bacteria. The culturing process makes it easier to absorb both calcium and B vitamins. High calcium intake is associated not only with successful weight loss, but also with fat loss. Increasing calcium in your diet may help you to lose abdominal fat, which is associated with a high risk of heart disease, diabetes, stroke and some forms of cancer.
Diet Plan
Studies on yogurt diets used Yoplait Light yogurt, regularly available at grocery stores. Add three servings of any fat-free, sugar-free yogurt to your diet daily, as part of a reduced-calorie plan. Choose a flavored yogurt for variety, or plain Greek style yogurt if you prefer a higher-protein option. Plain yogurt may be eaten on its own, as a savory substitute for sour cream or mayonnaise, or with fresh fruit.
Is It for You?
Yogurt is an appropriate addition to the diet for most people. The cultures in yogurt make it highly digestible, even for some people who are lactose-intolerant. Yogurt fits into a reduced-fat diet and low-cholesterol diet plan. Your health-care provider or a registered dietitian can help you to develop a reduced-calorie diet appropriate for your needs, particularly if you have complicating health conditions.
Warning
Some yogurts are not appropriate for your diet and may not help you to lose weight. Avoid products high in sugar and fat, as well as frozen yogurts. Depending upon your own preferences, you may also wish to skip products with artificial binders, thickeners or artificial sweeteners. If you cannot tolerate cow's milk yogurt, consider goat's milk yogurt or soy yogurt in its place.
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