Who doesn’t know yogurt? This healthy food is known for its nutritional value and is believed to aid weight loss. This is because it reduces body fat. Furthermore, consuming yogurt also helps reduce daily calorie intake. Yogurt contains probiotics, or beneficial bacteria, that not only maintain digestive health but also help reduce body fat levels.
Benefits of Consuming Yogurt in the Weight Loss Process
Yogurt is a dairy product known for its probiotic content. Probiotics are believed to be beneficial for maintaining digestive health. This food can also improve insulin sensitivity, which plays a role in controlling hunger and preventing overeating, especially for those with type 2 diabetes.
However, not all yogurt is right for a diet. There are products on the market that contain added sugar, artificial sweeteners, and artificial flavors. Thus, if it is for weight loss, make sure you choose plain yogurt or Greek yogurt without added artificial sweeteners.
Below are some of the benefits of consuming yogurt that can effectively influence weight loss. Here’s the explanation.
1. Helps Control Appetite
One of the benefits of consuming yogurt comes from its protein content, which can help control appetite. When someone consumes it, the protein in yogurt will stimulate hormones that regulate hunger, such as ghrelin and GLP-1.
Studies have also shown that consuming foods high in protein can help reduce the hormone ghrelin and increase GLP-1, a hormone that triggers satiety. As a result, a person will feel full longer and reduce the desire to overeat.
2. Helps Reduce Body Fat
Yogurt is known for its probiotics, or beneficial bacteria, which also play a role in helping reduce body fat. This is stated in a study published in the journal Current Development in Nutrition. In the study, 100 overweight adults were asked to consume yogurt for 12 weeks. The results showed that participants who consumed this food containing Lactobacillus plantarum bacteria experienced a decrease in belly fat of 8.5 cm.
According to a YouTube video review from the Medical Centric Podcast, yogurt-based weight loss has gained popularity. This is due to its reputation as a gut-friendly and nutrient-rich approach to healthy eating. It’s rich in probiotics, protein, and essential vitamins. Furthermore, yogurt can offer numerous health benefits when carefully integrated into a balanced diet. However, like any diet, yogurt has both benefits and potential risks, depending on how you approach it.
3. Increase insulin sensitivity
Consuming yogurt can also help improve insulin sensitivity. Insulin plays a role in processing glucose into energy. When this hormone doesn’t work properly, as in patients with type 2 diabetes, the body has difficulty processing glucose in the blood.
This can trigger excessive hunger, as the body tries to obtain more energy from food. When hunger increases, daily calorie intake tends to increase, potentially leading to excess weight. Therefore, consuming this food can help improve insulin sensitivity, thereby helping to control appetite while dieting.
Differences Between Plain and Original Yogurt
It’s important to note that while both are yogurts, plain and original yogurt are not the same. This is because they differ in sugar composition and flavor. Plain yogurt generally has no added sugar or flavor, resulting in a more sour and pure taste. Original yogurt, on the other hand, usually has artificial sweeteners added. Unsurprisingly, it’s sweeter and higher in sugar.
For weight loss purposes, plain, unsweetened yogurt is the healthiest and most effective choice. The reason is clear: it offers high protein with low calories. Original yogurt, on the other hand, is usually less ideal due to its high sugar content.
A Guide to Consuming Yogurt for Weight Loss
Consuming yogurt for weight loss should be done carefully and appropriately. There are limits to its consumption. It’s recommended to consume 250-500 grams of yogurt per day, or about 1-2 cups. It can be consumed as a healthy breakfast or snack between meals by combining it with fresh fruit, oats, or chia seeds. Furthermore, it’s crucial to maintain a healthy lifestyle to ensure the weight loss process is more effective.
These are the benefits of consuming yogurt. Consuming the right amount of yogurt can help people lose weight, potentially achieving their dream body. Furthermore, this food is very healthy, not only helping to create a healthy body but also reducing the risk of health-threatening diseases. /Estri
