Low calorie and filling foods like yogurt are the most likely to help you lose weight. Yogurt is most effective for weight loss as part of a balanced diet. A nutritionist can help you develop a plan to meet your calorie and nutrient needs.
Calorie Control
Light yogurt may help you lose weight by reducing your total calorie intake. To lose weight, you need to eat fewer calories than you burn. Low-fat or fat-free yogurt is low in calories. Yogurt is high in protein, which is a filling nutrient because it slows down digestion and keeps you from feeling hungry too soon after a meal.
Uses
Use yogurt as a low-calorie snack to prevent yourself from getting too hungry and overeating at the next meal. Eat it on its own, or have plain yogurt as a dip or dressing for vegetables such as cucumbers or a small salad. Plain or flavored yogurt makes a good dip for fruit such as sliced apples. Yogurt can help you lose weight when you eat it for breakfast instead of milk, since calories from foods are more satisfying than calories from liquids, according to the Mayo Clinic.
Nutritional Benefits
Yogurt can be a healthy choice for a weight-loss diet because it is high in essential nutrients. Meeting your nutrient needs is a challenge when you are restricting your calories, so a healthy diet should emphasize nutrient-dense foods, such as yogurt. In addition to providing high-quality protein, yogurt is a natural source of potassium, which helps regulate blood pressure. Another essential nutrient in yogurt is calcium, which is essential for strong bones. Fortified yogurt may also have vitamin D, which allows your body to absorb and use calcium.
Considerations
Yogurt can help you lose weight if you incorporate it into your diet properly; choose a low-fat or fat-free yogurt to keep the calories and saturated fat low. Select plain yogurt, or a flavored, no sugar-added variety that is sweetened with artificial sweeteners. Eat your yogurt alone or with low-calorie, nutritious foods, such as fruit, vegetables or oatmeal, instead of high-calorie additions such as granola or candy, and remember to control your portion sizes.
References
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- Mayo Clinic: Dieting? Be Careful of Liquid Calories; Katherine Zeratsky; Novermber 2009
- Centers for Disease Control and Prevention: Eat More, Weigh Less?
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Dairy and Egg Products
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