Yogurt can both lose weight and gain weight. The key to both effects is how you drink it. Many people choose to use yogurt to lose weight, thinking that yogurt helps digestion and makes gastrointestinal motility. Theoretically speaking, yogurt is indeed good. The probiotics can regulate the balance of intestinal flora and improve the body's immunity. But the problem is that some yogurts contain very high sugar, with a box containing about 20g of white sugar. If you choose to use this kind of yogurt to lose weight, you will probably lose more weight. Therefore, when drinking yogurt to lose weight, it is recommended to choose yogurt marked with the words skim and low calories.

1. The principle of yogurt for weight loss

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1. Yogurt has a strong sense of satiety. It makes you feel full after drinking it. It is also rich in nutrients. It contains carbohydrates, fat, protein, and many vitamins. It is not high in calories, so it is good before meals. Drink a small cup to reduce the size of your meals. You can even use yogurt as a meal replacement to satisfy your hunger.

2. Yogurt contains a large amount of active lactobacilli and short-chain fatty acids, which can promote intestinal peristalsis, thereby treating constipation and reducing weight.

3. Dairy products are rich in calcium. Supplementing with calcium-rich foods can prevent the increase in blood pressure and is very beneficial in preventing cardiovascular diseases. Dairy products and calcium also have the effect of losing weight. Without increasing the total calories in the diet, increasing the intake of calcium in the diet can significantly reduce the proportion of fat in the human body and reduce the chance of obesity.

4. Animal experiments also found that using calcium carbonate and other inorganic calcium to supplement calcium has a certain effect in preventing obesity, but compared with dairy products, the effect is significantly different, especially low-fat yogurt. Experts believe that there may be other substances in dairy products that are beneficial to fat decomposition.

5. Yogurt contains a certain amount of organic acids, which can promote the secretion of gastric acid and help digest food. At the same time, yogurt also has the effect of moisturizing the intestines and relieving constipation.

2. Precautions for weight loss with yogurt

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Drinking yogurt on an empty stomach is very harmful to the human body. Because the acidity in the human stomach is very high when fasting, and the lactic acid bacteria in yogurt are easily killed by gastric acid, and the health care effect is weakened. Therefore, the best time to drink yogurt to lose weight is generally about two hours after a meal. This time is not only beneficial to your health, but also can achieve the effect of weight loss.

2. Don’t drink too much yogurt

Don’t drink too much yogurt. Drinking too much yogurt will not only cause excessive gastric acidity, but also affect the secretion of gastric mucosa and digestive enzymes, reduce appetite, and even cause stomach coldness, abdominal distension, etc. Therefore, for healthy people, it is generally more appropriate to drink yogurt to lose weight at about 250 grams per day.

3. It is not advisable to heat yogurt when drinking it

Once yogurt is heated, the large number of active lactic acid bacteria contained in it will be killed, which not only loses its nutritional value and health care functions, but also makes the yogurt The physical properties of the food are changed, precipitation is formed, and the unique taste disappears. Therefore, drinking yogurt cannot be heated, especially drinking yogurt in summer, it is best to buy it and drink it now.

3. Misunderstandings about yogurt for weight loss

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1. Yogurt drinks have the same effect

Yoghurt is made from high-quality milk fermented by lactic acid bacteria and essentially belongs to the category of milk; yogurt drinks are just a type of beverage and are no longer milk. The nutritional content of the two is very different. The nutrition of yogurt drink is only about 1/3 of that of yogurt. Yogurt drinks can be used as a recreational thirst-quenching drink and have certain nutritional value, but they can never replace milk and yogurt.

2. Yogurt is more nutritious than milk

Many people think that milk will be more nutritious after being fermented into yogurt. In fact, in terms of nutritional value, there is not much difference between the two. big. However, yogurt is easier to digest and absorb than milk, and its nutrient utilization is also relatively high. Compared with milk, yogurt is just more suitable for people with "lactose intolerance".

3. The more yogurt you drink, the better

You don’t just have to drink as much yogurt as you want, you have to pay attention to it in moderation, otherwise it will easily lead to excessive gastric acidity and affect the secretion of gastric mucosa and digestive enzymes. Reduce appetite. Especially those who usually have excessive stomach acid, often feel weak and cold in the spleen and stomach, and have abdominal distension, they should not drink too much. For healthy people, about 250 grams per day is more appropriate.

4. Drinking more yogurt can help you lose weight

Yoghurt contains a large amount of active lactic acid bacteria, which can effectively regulate the balance of flora in the body, promote gastrointestinal motility, thereby relieving constipation, but its calories are higher than milk Higher, if you eat more than the original meal, it will also cause weight gain. Women who want to drink yogurt to lose weight can choose skim yogurt. Although the taste is not as rich as full-fat yogurt, it is low in calories.

Reference materials

/baike.baidu.com/item/%E9%85%B8%E5%A5%B6%E5%87%8F%E8%82%A5% E6%B3%95/9455562"target="_blank"title="Yoghurt diet-Baidu Encyclopedia">Yoghurt diet-Baidu Encyclopedia