Yogurt Diet: A Healthy Option To Lose Weight

The yogurt diet is a balanced eating plan with many benefits for weight and digestive health without deficiencies and without putting your well-being at risk.

The yogurt diet is a balanced eating plan that is not based only on the consumption of this dairy. Although there are “miracle” plans with the same name, below we propose a balanced model that gives better results without exposing health.

Natural yogurt (without sugar) is a nutritious and recommended food to supplement the diet and take care of the health of the body. In addition to providing calcium for the bones, it contains probiotics or “live cultures” that repopulate the intestinal microbiota for better digestive health.

On the other hand, it is a very versatile ingredient that can be incorporated into food in many ways. Although the ideal is to take it in its natural state, it can also be a replacement for some dressings and sauces for main dishes.

Benefits of the yogurt diet

There are many reasons to choose the yogurt diet as an alternative to lose weight more easily. In the first place, it proposes a varied and safe eating plan, since it combines ingredients to meet all the nutritional requirements of the body.

On the other hand, decrease the number of calories ingested per day. However, it is not hypocaloric or extreme.

Since yogurt has a long-lasting satiating effect, it helps to prevent and mitigate cravings for eating and pecking.

In the same way, this food is an important source of vitamins of the B complex, calcium, magnesium and essential amino acids whose assimilation protects several vital functions. That is, it helps  regulate the nervous system, take care of bones, and protect muscle health.

Among other things, its lactic acid regulates intestinal pH and favors the growth of “good” bacteria that strengthen the immune system. Therefore, this diet is perfect to increase the defenses and promote the relief of some infections.

Characteristics of the yogurt diet

In the yogurt diet, it is proposed to complement a balanced eating plan with several servings of this dairy. However, considering that all excesses are bad, its application is only recommended for 5 or 7 days.

In this period, low-calorie ingredients should be chosen, which meet the nutrient needs of the body. In addition, sources of sugars, simple carbohydrates and saturated fats should be excluded.

Allowed foods

• Low-fat cheeses.
• Nuts and seeds.
• Fresh fruits and vegetables.
• Lean meats and fish.
• Whole grains and legumes.

Forbidden food

• Bread.
• Pastries.
• Sausages.
• Red meat
• Fast food.
• Fried foods and  packaged snacks  .
• Industrial drinks (flavored waters, teas, soft drinks, etc.).

• Industrial groceries ( snacks, breads, sweets, pastries, etc.).

Other considerations

• Eat five meals a day : three main meals and two snacks.
• The ideal is to consume plenty of water throughout the day: between 6 and 8 glasses.
• Also, avoid fried, battered and breaded. Instead, use baking, steaming, or boiling methods.
• Finally, take skimmed natural yogurt, free of added sugars and flavors.

Recommended menus for the yogurt diet

The menus that we propose below to make the yogurt diet are simple examples of how to follow this plan. However, everyone is free to vary the main meals with the healthy foods they prefer.

Breakfast options

• 1 glass of natural yogurt, a toast with turkey ham and fruit to taste.
• 2 slices of bread with light jam , half a cup of natural yogurt and a portion of apple.
• 1 cup of herbal infusion, two whole wheat toasts with avocado and a natural yogurt.

Midmorning

• ½ cup of natural yogurt with a handful of nuts (about 20 or 30 grams).
• Fruit salad drizzled with yogurt.
• Natural yogurt smoothie with red berries.

Lunch options

• A bowl of green salad with yogurt sauce and diced chicken breast.
• Chicken fillet accompanied with a yogurt salad with cucumber and celery.
• Whole wheat pasta dish with yogurt sauce and crab sticks.

Snack

• A glass of low-fat yogurt and two whole grain crackers.
• Half a bowl of strawberries with plain yogurt.
• Natural yogurt with chia seeds.

Food choices

• Portion of baked fish, steamed vegetables and portion of whole wheat bread with yogurt.

• French omelette with three slices of turkey and two slices of pineapple with a yogurt.
• Scrambled eggs with mushrooms and prawns and fruit bowl with yogurt.

Don’t go hungry!

Are you trying to lose weight and don’t know how to start? Go for the yogurt diet. As you can see, they are easy options to follow, which do not involve starving. Of course, as soon as you finish them, keep eating healthy so you don’t regain weight.