Greek yogurt Low-fat Greek yogurt contains twice as much satiating protein as traditional yogurt, which can keep you feeling fuller longer and control appetite. That can translate to less belly fat. Also, yogurt is rich in calcium and research has linked calcium to lower levels of abdominal fat.
May support gut health
Greek yogurt that is labelled 'contains live cultures', provides beneficial bacteria known as probiotics, which when eaten regularly may support gut health. This is because regular inclusion of fermented foods, including yogurt, appears to increase the microbial diversity of the gut.
Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories. But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.
Depending on the fat content of the yogurt, the calorie content could vary. Consuming one to two cups of lowfat Greek yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
A University of Tennessee study found eating three servings of yogurt a day can increase fat loss. The study found participants who followed a high-calcium diet, which included three servings of yogurt, lost 22 percent more weight and 61 percent more body fat than those who solely reduced calories.
Greek yogurt, in particular, is great for weight loss due to its high protein content. Eating protein-rich Greek yogurt helps to control appetite, which leads to consuming fewer calories later on, according to a study published in Nutrition Journal.
Greek Yoghurt for Weight Loss
Yoghurt, especially Greek yoghurt, is also rich in protein, particularly casein. Preliminary studies suggest that consuming casein protein at night may help reduce hunger the next morning.
Berries. Whatever kind of berries you like — be it black, blue, or strawberries – you must make it a part of your yogurt bowl, because they aid in weight loss. Berries are loaded with antioxidants that help in keeping your metabolism high.
While there isn't one magic food that will melt away belly fat, studies have reported certain foods have special belly-fat-burning benefits, such as avocado, artichokes, whole grains, kefir, green tea, eggs, peanuts and chickpeas.
How to lose belly fat? Simple, cut the C-R-A-P (cocktails, refined foods, additives, and preservatives). Yup, that's right cut out added sugars or sweeteners, greasy fried foods, and processed goods if you want to help that belly (and everything else) shrink, and more importantly, achieve improved health.
According to numerous studies, including yogurt in your diet on a regular basis can boost your body's ability to burn fat, speed up your metabolism, and help you lose weight. You may feel fuller for longer and eat fewer calories throughout the day thanks to the protein and probiotic content of this superfood.
Low-fat, and fat-free dairy foods like Chobani® yogurt are part of a recommended healthy eating pattern that provides an excellent source of protein, a balance of good fats, and a host of naturally occurring essential vitamins and minerals.
Promote Fertility in Females
Calcium, probiotics, and vitamin D are all found in Greek Yogurt and cheese, all of which aid in ovulation. Plenty of proteins in Greek yogurt help increase the chances of a successful pregnancy by ensuring regular ovulation cycles.
So eggs are good, but yoghurt or a whey protein shake is even better. This study supports previous research results which have found that a protein rich, egg based breakfast, which is particularly high in the amino acid leucine, is of particular benefit for weight loss as leucine helps to regulate insulin levels.
"By eating yogurt every day, you continue to supply your GI tract with healthy bacteria. These healthy bacteria prevent 'bad' bacteria from taking over, which leads to improved gut and immune health."
With the four recommended times mentioned above, the best options to consume yogurt are in the morning or on an empty stomach. This is because the good bacteria or probiotics in yogurt must reach the large intestine alive to maintain digestive efficiency and health.
University of Tennessee researchers studied obese adults who had three servings of fat-free yogurt daily as part of a weight-loss diet. They lost 22 percent more weight and 60 percent more body weight than those who did not eat yogurt. At the same time they lost 80 percent more actual fat in the stomach area.
The Dietary Guidelines for Americans also recommend consuming about three servings of dairy per day, but specify that these foods should be fat-free or low-fat. The new research, however, suggests that full-fat dairy can also be part of a healthy diet.
"There are really not any risks when you eat Greek yogurt every day limiting it to two servings a day. However, you may not get the benefits if you choose the wrong Greek yogurt," says Elena Paravantes, RDN and creator of OliveTomato.com. "Greek yogurt should only contain milk and or cream and live cultures.
If your diet consists of about 1,800 calories a day, then a 6-ounce container of fat-free Greek yogurt is going to be a great high-protein, low-carb snack. But if you eat more calories (about 2,200 to 2,400 calories a day), full-fat Greek yogurt (vs. nonfat) might be a better option for you.