Utilizing yogurt for Diet

Yogurt is one type of probiotic food and is well known to be consumed to lose weight. However, not all yogurt product content on the market is healthy and effective for diet. Some of them actually contain artificial sweetener and high sugar content that is not good for the body.  To achieve the maximum dietary results, check out the following yogurt for the diet!

Yogurt is a product of processed milk that is fermented by bacteria producing lactic acid. Although it has a micronutrient composition that is almost the same as milk, protein levels, vitamins, and minerals in the yogurt is higher. A low-fat yogurt dose of 240 mL contains 50 percent more potassium, calcium, and magnesium than low-fat milk.

Yogurt diet, yogurt


There are various benefits of yogurt for health, one of which to support the success of the diet program you are running. The benefit of consuming yogurt for diet comes from the various nutrients contained therein, such as proteins, calcium, vitamins, and especially probiotics that are good for digestive health and the immune system.


The probiotic content found in yogurt helps to release and improve the GLP-1 (the hormone-lowering appetite), thereby making you feel full longer. Elevated levels of this hormone can help the body burn calories and fat. Probiotics may also increase protein levels of ANGPTL4, (which serves to lower the fat deposits).

In addition to being useful for bone health, the calcium content in yogurt also affects the appetite, blood sugar levels, as well as changes in the life-pattern of good bacteria in the intestines. Some research also reveals, consuming yogurt is believed to prevent obesity, lose weight, remove body fat, and shrink waist circumference.

Choosing products and serving yogurt for Diet


There are many yogurt products available on the market, such as cow milk yogurt, soy milk yogurt, almond milk yogurt, and coconut milk yogurt. Dairy yogurt is rich in calcium and vitamin D, high in protein and low in calories. Soy milk yogurt can be an option for you who are vegetarians or allergic to dairy processed products. However, this type of yogurt usually contains a lot of sugar and calories, so check carefully the packaging label to ensure the sugar content and its caloric.

Almond milk yogurt is also good consumed by vegetarians and that is sensitive to dairy processed products. The yogurt is rich in calcium, protein, and low in calories. However, almond yogurt is not recommended to be consumed by people who are allergic to nuts. While the coconut milk yogurt contains high fat and low protein.



Here are some tips on getting yogurt with good quality and effective for your diet program, how to:

  • Check the yogurt product packaging before buying it to know the nutritional content and product expiry date.
  • It is advisable to choose yogurt products without sugar and artificial sweetener. Sugar can be listed by other names such as sucrose, high fructose corn syrup, fruit juices, cane sugar, and agave nectar.
  • Choose a low-fat or lean yogurt product.
  • Make sure the yogurt that you buy is a healthy yogurt, which is the protein content is higher than the sugar content in it.
  • Make sure the yogurt products you buy contain calcium, vitamin D, as well as live and active bacteria, such as probiotics, with adequate amounts. Ideally, yogurt contains vitamin D as an important part of your daily calcium needs. Vitamin D content will be written in the form of percentages (% DV) on the Yogurt packaging label.
  • To get a sweet taste, you can serve yogurt with pieces of fruit.
  • You can also present yogurt with a sprinkling of flaxseed containing fiber and omega-3 fatty acids that are good for the health of the body.
  • Avoid consuming yogurt with fruit flavor or fruit pieces in it, because generally, the product contains a high level of sugar.

Tips for storing and consuming yogurt for Diet


For those of you who want to consume yogurt as a nutritious intake when dieting, here's the correct yogurt storage procedure:

  • Keep the yogurt in the refrigerator after you buy it.
  • Spend yogurt in 3 days after the packaging is opened.
  • Protect yogurt from other foods that smell strong by rap.
  • Take the yogurt as much as you want to eat into the bowl using the spoon
  • To avoid bacterial contamination that will accelerate decay, do not return the remaining uneaten yogurt to the original container.
  • And avoid freezing the yogurt, because the freezing affects the texture and flavor.
To obtain maximum efficacy, the consumption of yogurt to diet in the appropriate portions and not excessive. Yogurt is recommended to be consumed once or twice a day. The suggested number of yogurt in a day is 100-200 grams. For adults, yogurt is safe consumed as much as 200-450 ml per day. You can serve it for breakfast or lunch snack while in the office. Adding yogurt in various creations of food recipes or drinks can also be the choice of enjoying yogurt for the diet.

People who have an intolerance to lactose or have a milk allergy, it is recommended to limit the intake of yogurt or not to consume it. Consultation to the doctor should be done if you want to consume yogurt for the diet but are in the treatment period or take a certain supplement.

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