For a weight loss of 1 lb. per week, you must eat less, exercise more or both so that your body takes in 500 fewer calories per day than it needs. To lose weight successfully, however, your diet must be nutritious as well as low in calories. Greek yogurt, a rich source of protein and calcium in a low-calorie, low-fat package, may be close to the perfect food for weight loss.
Making Greek Yogurt
According to the U.S. Food and Drug Administration, fermenting pasteurized milk by adding live bacterial cultures -- Lactobacillus bulgaricus and Streptococcus thermophilus -- produces yogurt. Manufacturers of Greek yogurt take the process a step further: They strain the liquid from the yogurt, producing a more concentrated version. In fact, the manufacturers of Fage yogurt use 4 lbs. of regular yogurt to produce 1 lb. of their Greek yogurt.
Nutritional Value
As is true with any type of yogurt, the nutritional value depends on the type of milk used and the ingredients added for flavoring. Plain, nonfat Fage Greek yogurt contains 100 calories, 7 g of sugar, 18 g of protein and no fat per 6-oz. serving. Honey-sweetened Total Classic Greek yogurt, made with milk and added cream, has 260 calories, 28 g of sugar, 9 g of protein and 12 g of fat per 5.3 oz. serving.
Yogurt and Weight Loss
A 2005 study of calcium and weight loss showed that dieters who ate three servings of yogurt a day lost 61 percent more body fat and 22 percent more weight than those who did not add yogurt to their diets, reports Eric Braverman, M.D. The dieters in the yogurt-eating group also maintained their lean muscle mass and, as a consequence, maintained a high metabolic rate.
Adding Greek Yogurt to Your Meal Plan
Greek yogurt can substitute for higher-fat foods such as sour cream or mayonnaise. For breakfast, stir low-fat granola and all-fruit preserves into plain, nonfat Greek yogurt for a satisfying, on-the-go meal. Or make a nutritious, 189-calorie breakfast shake of Greek yogurt, protein powder, pumpkin puree, almond milk, pumpkin pie spice and sweetener, the makers of Voskos Greek yogurt suggest. For lunch or dinner, use Greek yogurt to marinate chicken or lamb, or use it as a base for a creamy soup.
References
- AskDrSears.com: Yogurt
- Fage: The Fage Story
- Voskos Greek Yogurt: Our Products
- National Yogurt Association: Yogurt's Top Ten -- Wholesome Food for Every Body
- HuffPost Living; For Consistent Weight Loss, Eat Yogurt Every Day; Eric Braverman, M.D.; January 2009
- National Yogurt Association: Live and Active Yogurt Cultures
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