The Weight Control Information Network says that the notion that certain foods are able to burn fat is a myth, but it's certainly true that some foods are better for weight loss than others. To that end, a variety of research corroborates the idea that yogurt may be particularly useful for reducing belly fat and waist circumference.
Benefits
In a November 2008 study published in the "American Journal of Clinical Nutrition," a team of researchers at Paris 13 University found that men and women who ate yogurt regularly displayed greater reductions in waist circumference measurements than those who did not eat yogurt often. Additionally, a 2005 article from the University of Tennessee in the "International Journal of Obesity" stated that subjects who ate yogurt daily for 12 weeks experienced "a markedly greater reduction in waist circumference" than subjects who followed low-calorie diets. The participants who followed the "yogurt diet" also lost greater percentages of fat in the trunks of their bodies.
Types
The type of yogurt you eat may have an impact on how much belly fat you can lose. In particular, eating Greek yogurt and other protein-rich varieties may contribute to better weight loss results. Lean protein is an especially satiating nutrient, so it can keep you fuller for longer periods of time and contribute to lowering your total calorie consumption. Although flavored yogurts and fruity varieties may taste good, they aren't the best choices for slimming down. "Avoid yogurt that contains thickeners and stabilizers; also avoid yogurt that contains added sugars or sweetened fruit, as these upset the delicate chemical balance that allow the cultures to thrive," states Dr. Nicholas Perricone of Oprah.com. If you must have fruit with your yogurt, use fresh fruit and add it yourself.
Other Variables
Whether or not the yogurt you choose is fortified may also make a difference in your results. In a 2011 article published in the "American Journal of Clinical Nutrition," researchers at a nutrition laboratory in Tehran, Iran found that subjects who consumed a yogurt drink fortified with vitamin D had waist circumferences that "decreased significantly more" than participants who consumed a plain yogurt drink with no vitamin D.
Considerations
Although yogurt can be a fantastic aid for reducing belly fat, there's no guarantee that it will work. "The relation of dairy products and calcium intake with changes in waist circumference may differ according to sex, initial body-weight status, and type of dairy products," state the authors of the study at Paris 13 University. Before using yogurt as a weight loss aid or making any significant changes to your current diet, speak with a healthcare professional.
References
- "American Journal of Clinical Nutrition"; Daily Consumption of Vitamin D or Vitamin D Calcium-Fortified Yogurt Drink Improved Glycemic Control in Patients with Type 2 Diabetes; B Nikooyeh; April 2011
- Oprah.com; Dr. Perricone's Number 10 Superfood - Yogurt and Kefir; Nicholas Perricone, M.D.; July 15, 2005
- "American Journal of Clinical Nutrition"; Dairy Consumption and 6-y Changes in Body Weight and Waist Circumference in Middle-Aged French Adults; Anne-Claire Vergnaud; November 2008
- "International Journal of Obesity"; Dairy Augmentation of Total and Central Fat Loss in Obese Subjects; MB Zemel; April 2005
- Weight Control Information Network; Weight-Loss and Nutrition Myths; March 2009
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