Drink yogurt to lose weight? 4 tips from nutritionists...

Spring is not far away yet, but the influence of summer has quietly arrived. The weather has been getting hotter recently. In order to get rid of extra fat faster, many women use sour and sweet yogurt as a "fat-loss weapon" and drink it three times a day. Nutritionists remind that although yogurt is a healthy ingredient that can assist in weight loss, you should still pay attention to four key points before drinking it to avoid reducing or destroying its original health benefits.

Weight loss is a popular trend nowadays. Many people regard yogurt as a good helper for weight loss. When consumed with fresh fruits and vegetables, they can clearly feel smoother bowel movements and less weight. However, some people strictly adhere to the "yogurt weight loss method" and only drink yogurt every day, which results in physical discomfort.

Chiu Shi-han, a nutritionist at the Millennium Love Health Foundation, said that real weight loss is to reduce body fat, and yogurt can at best help gastrointestinal motility and eliminate stool. However, yogurt is rich in high-quality protein and probiotics that help maintain intestinal health. If you can use its nutritional properties and cleverly make changes in your diet, it can indeed be a great help in controlling weight.

How can we make yogurt play its health benefits and also assist in weight loss? Nutritionist Qiu Shihan provides the following 4 key points for reference:

1. Don’t treat yogurt as your only meal, use clever combinations to reduce calories!

Using yogurt as the only food source for a long time can easily lead to malnutrition. The best diet for weight loss is still nutritionally balanced. It is recommended that people replace part of the meat with yogurt when enjoying a main meal, and pair it with light meals such as vegetable sandwiches or salads, whole-grain bread, etc. The calories are lower than ordinary bento, and more complete nutrients are obtained, including protein, dietary fiber and carbohydrates, which is more helpful for weight control and less likely to gain weight again.

Moreover, yogurt is rich in probiotics. If it is eaten with fruits such as bananas and apples, it can increase the intake of dietary fiber and improve satiety. At the same time, it helps the growth of probiotics, helps the intestines to maintain smoothness and eliminate stool.

Yogurt is rich in probiotics. If it is eaten with fruits such as bananas and apples, it can not only protect the intestines, but also increase the intake of dietary fiber and improve satiety.

2. If you are trying to lose weight, don’t treat yogurt as a snack!

Even sugar-free yogurt contains a certain amount of calories. Consuming it as a snack or drink will undoubtedly increase your calorie intake, and it will be difficult not to gain weight in the long run. A better suggestion is to treat it as part of a main meal. Nutritionist Qiu Shihan shared her own approach, which is to use yogurt as a beverage for breakfast every day, replacing high-calorie milk tea or sugary black tea, and pair it with fresh fruits and vegetables and whole-grain bread, which is nutritious and healthy.

However, it should be noted that the dietary focus of children is different from that of adults, and their nutritional needs are greater than their calorie needs. Instead, it is recommended to eat yogurt as a snack, which can not only supplement the nutrients needed for growth, but also replace fried foods such as fried chicken and French fries, making the diet healthier.

3. The thicker the yogurt, the better it is. The key is the diversity of bacterial strains!

Many people mistakenly believe that the thicker the yogurt tastes, the better it is. However, the nutritional value of yogurt lies in the diversity and quantity of probiotics, not its drinking concentration. The thickness or thinness of yogurt is closely related to the production process and technology. Generally speaking, water separation, that is, the separation of water and milk, is prone to occur when making yogurt. In order to improve the appearance and avoid water separation, the industry will use additives or thickeners that promote emulsification. Therefore, if the yogurt is too thick, it may mean that too many additives have been added.

Many people mistakenly believe that the thicker the yogurt tastes, the better it is. However, the nutritional value of yogurt lies in the diversity and quantity of probiotics, not its drinking concentration.

The essence of yogurt is probiotics. People should choose products with a wider variety of bacteria, especially those that have obtained national health food certification, which can provide quality assurance for maintaining intestinal health and are safer to drink. In addition, in order to avoid the death of probiotics caused by high temperature, it is recommended not to heat yogurt before drinking; probiotics can only survive a limited number of days in the intestines, so drinking 400 to 500 c.c. a day and continuously replenishing good bacteria every day can maintain intestinal health.

4. Can everyone drink yogurt?

Milk and yogurt are both good sources of calcium, but Chinese people often have lactose intolerance and will have diarrhea after drinking milk. In this case, yogurt is a good substitute food. Part of the lactose in yogurt has been broken down during the production process, which can reduce the problem of diarrhea after drinking and make it easier for the human body to absorb and use it.

But for diabetics, lactose foods including yogurt, milk and cheese need to be controlled differently according to their individual condition. It is recommended to consult a nutritionist first and make good adjustments to your daily diet. In principle, it is best for diabetic patients to choose original yogurt without additional sugar or flavoring.

It is worth mentioning that the bacteria in the human intestine are diverse and complex. Choosing yogurt products with more types of probiotics will increase the chance that they are suitable for your consumption and reduce the phenomenon of diarrhea and discomfort after drinking. Simply put, if you continue to have diarrhea after drinking yogurt, it means that this type of yogurt is not suitable for your personal constitution, so you should change to other products as soon as possible!