Yogurt is far from a miracle food, but as the base for a diet plan, it's both smart and nutritious. Plain yogurt has a low calorie value and may have nutritional properties that can encourage satiation and fat loss. However, it's still important to eat a balance of healthy foods and not place too much emphasis on any one product.
Nutrition
Plain yogurt tends to be far healthier than flavored varieties because it has less added sugar and few, if any, artificial ingredients. The USDA reports that one 8 oz. container of plain nonfat yogurt has 125 calories, 13 g protein, 0.5 g fat, 17.5 g carbohydrates and 17.5 g sugar. Plain, nonfat Greek yogurt has an even greater amount of protein, with 20 g and 120 calories, no fat, 9 g carbs and 9 g sugar in an 8 oz. container. Whole milk plain yogurt, however, has more fat and less protein. An 8 oz. serving has 140 calories, 8 g protein, 7.5 g fat, 10.5 g carbs and 10.5 g sugar. An 8 oz. cup of plain frozen yogurt, in contrast, has 200 calories, 4 g fat, 4 g protein and 40 g carbs.
Definition
There's no standard definition for what constitutes a "yogurt diet," so it may range from eating only yogurt and no other foods for a temporary period of time to substituting yogurt in place of one or two normal meals and snacks per day. Chef and food coach Ana Luque, author of "The Yogurt Diet," heralds the potential benefits of eating more probiotic yogurt, suggesting that it can combat obesity, fatigue, diabetes, digestive problems, cardiovascular disease, skin disorders, halitosis, ADD, lactose intolerance, celiac disease, osteoporosis, high blood pressure and even cancer. However, limiting your diet to only or mostly yogurt can result in nutrient deficiencies, fatigue, dizziness, tissue or muscle loss and unsustainable weight loss.
Benefits
As a protein-rich food, yogurt has the potential to grow, build and repair bone and muscle tissue as well as satiate hunger. It's also a great source of calcium, which means it can help prevent osteoporosis and bone loss. Jane E. Brody, a health reporter for "The New York Times," notes in a July 2011 article that participants in the multiyear Nurses' Health Study who ate yogurt frequently lost more weight over time. "Participants who ate more yogurt lost an average of 0.82 pound every four years," writes Brody. Dr. Frank Hu, a contributing author to the study published in the "New England Journal of Medicine," states that yogurt's probiotics may actually raise the body's rate of metabolism.
Considerations
Eating yogurt regularly or using it as an occasional meal and snack replacement may help you slim down, but it's not guaranteed to work. The National Institutes of Health notes that the only proven way to lose weight is to eat fewer calories than you burn, and they recommend doing so by eating low-calorie vegetables, fruits, grains and lean proteins as well as dairy products. Before you make any big changes to your diet, see your doctor.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- LIVESTRONG.com MyPlate: Calories in Total 0% Greek Yogurt
- LIVESTRONG.com MyPlate: Calories in Plain Frozen Yogurt
- "The Yogurt Diet"; Ana Luque; Salud Life, LLC; 2008
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 2011
- NYTimes.com; Counting Calories? Your Weight-Loss Plan May Be Outdated; Jane E. Brody; July 2011
Member Comments