Yogurt is a popular food, especially among people who are watching their waistline. Its creamy texture and sweet flavor is satisfying and keeps dieters from reaching for more decadent dessert treats. Is yogurt good for weight loss?
Is Yogurt Good for Weight Loss?
According to a study published in the International Journal of Obesity, yogurt is a winning choice for people who have a few pounds to lose. This study showed that obese adults who ate three servings of fat-free yogurt a day while following a low-calorie diet lost 61% more body fat and 22% more overall weight than those who reduced their calorie intake without eating yogurt. The yogurt eaters also lost more stubborn abdominal fat than those who simply cut calories. Good news for yogurt lovers!
Why is Yogurt for Weight Loss a Good Choice?
Yogurt is an excellent source of calcium, and research shows that calcium-rich foods such as yogurt are important for fat loss. No one knows exactly why, but some experts believe that when the brain senses low calcium levels, it stimulates the appetite to try to correct the imbalance. This response only seems to come into play when calcium intake is too low, but considering that many people don’t get enough calcium, eating calcium-rich foods such as yogurt may be of benefit for weight loss.
According to other research, eating yogurt and other calcium-rich foods causes more fecal fat excretion, so less of those fat calories are absorbed. This study only looked at calcium from dairy sources, but it’s an intriguing concept. Yogurt for weight loss is a better choice than taking calcium supplements, because there’s no evidence that taking supplemental calcium has the same benefits.
Choose Your Yogurt Wisely
Eating yogurt for weight loss may have some advantages, but some yogurts contain too much added sugar. Most of the studies looking at yogurt for weight loss used low-fat yogurt, but some low-calorie yogurts, particularly ones with fruit on the bottom, have up to 40 grams of sugar. This could certainly offset some of yogurt’s weight loss benefits.
The Bottom Line?
Yogurt is a good addition to any weight-loss eating plan – if you choose wisely. If you can’t find a yogurt with less than 8 grams of sugar, which is equivalent to about two teaspoons of sugar, buy plain low-fat yogurt and add your own fresh fruit to flavor it. Eating yogurt has other benefits such as building healthier bones and improving digestive health – and it’s a better dessert choice than most other sweet options.
Medical News Today. “Calcium For Weight Loss”
Nutraingredients.com. “Science supports dairy calcium for weight loss”