[Article updated on 19/09/2023]
For many years, eating yogurt has been associated with good health. The creamy dairy food has long been a staple of Mediterranean, Indian and French diets. Indeed, according to Mireille Guilliano, author of the bestseller French Women Don’t Get Fat, yogurt is one of the French secrets of weight control. A diet favoring the consumption of yogurt, the yogurt diet can help restore the intestinal microflora of the stomach and rid the body of certain digestive problems. It can improve skin condition, strengthen bones, accelerate the process of absorption of vitamins and minerals, while helping to eliminate excess pounds. Here’s how this diet that we say so much about works.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Origin of the yogurt diet
The yogurt diet is a nutritional program created by holistic nutritionist Ana Luque. According to his book The Yogurt Diet, she indicates that this diet can be helpful for those who are interested in weight loss. Unlike other weight loss diets, Luque’s yogurt diet does not focus on calorie restriction. Rather, individuals are encouraged to focus on portion control by choosing portions that are no larger than the size of their palm.
In an interview published in The Gloss, Luque explains that the diet requires people to eat four to five ounces of full-fat yogurt with live probiotic bacteria three to four times a day, in addition to other healthy foods. Probiotics are a type of bacteria that can improve digestive function and strengthen the immune system, leading to overall improvements in general health. Healthy New Age magazine reports that in addition to promoting weight loss, the Yogurt diet is designed to make food choices that optimize digestion, which can help relieve digestive distress, as well as treat and prevent certain chronic diseases .
In his book, Luque emphasizes the importance of incorporating full-fat yogurt into the diet three or four times a day for breakfast, lunch, supper, dessert or snack. Dieters should also incorporate it into their daily diet: Creative Bioscience notes that, for optimal results, dieters are encouraged to eliminate foods that can lead to inflammation in the body, such as pasteurized milk, vinegar, sugar and processed foods.
Yogurt and weight loss
Many nutritionists claim yogurt as the ultimate way to manage hunger. Yogurt is the perfect food because it is rich in calcium. It contains carbohydrates, proteins and fats, which are what we need in every meal. In her book, Guiliano claims that most French women eat one or two yogurts a day, enjoying it for breakfast or after an overworked evening. Health professionals have long advocated dairy products and other calcium-rich foods to help keep bones and teeth strong and prevent osteoporosis. And in recent years, several studies have shown that eating low-fat dairy products can also improve weight loss.
A study published in the April 2005 International Journal of Obesity looked at obese adults who reduced their intake by 500 calories per day while consuming three daily servings of low-fat yogurt. The study found that they lost significant amounts of fat, particularly around the waist, while maintaining lean muscle tissue. The group of people who ate three yogurts per day lost 22% more weight, 61% more body fat and 81% more abdominal fat than a control group who ate only one serving of yogurt per day. .
Study author Michael Zemel suggests that eating dairy and getting plenty of calcium maintains bone density and muscle mass while increasing fat loss. However, it’s important to remember that not all yogurts are created equal. Some have fat and sugar levels that can negate any weight loss benefits. A cup of nonfat yogurt contains 100 calories, 300 milligrams of calcium, 10 grams of protein and no fat. Some variations, however, are loaded with sugar, fat and artificial ingredients. Choosing the most nutritious yogurt will involve reading the label and focusing on the fat, sugar and calories per serving. Note that the TopMincir site also offers some interesting elements on subjects revolving around food.
The health benefits of yogurt
THE yogurt is an excellent source of calcium, protein and B vitamins, but its health benefits go far beyond these aspects, according to experts. It’s a wonderful food that helps the immune system and overall health,” says Miriam Nelson, Ph.D., a researcher at Tufts University. Eating yogurt with live cultures adds “good” bacteria to the intestinal tract and promotes a healthy environment to help fight “bad” bacteria. People taking antibiotics may benefit from eating fermented foods like yogurt, which help replace friendly bacteria eliminated by medications. Acidophilus milk, kefir, miso, tamari are other examples of probiotic foods that help add healthy bacteria. To obtain their benefits, one must consume these foods regularly.
Live cultures that are used to make yogurt help break down lactose (milk sugar) and make it easier to digest, even for people who are lactose sensitive. Those looking to get more soy products in their diet can find an easy solution with soy yogurt. It has virtually no fat and is high in protein, which research suggests may help lower cholesterol levels. However, soy yogurt contains less calcium, protein and B vitamins than yogurt made with cow’s, goat’s or sheep’s milk.
How to incorporate yogurt into your diet?
One of the easiest and healthiest ways to consume yogurt, as a nourishing snack or mini-meal, is to throw some fresh cut fruit into plain yogurt or add a little honey and wheat germ. Yogurt can be eaten for breakfast, topped with fruit and/or cereal, or as a topping for pancakes or waffles. Blended with fresh fruit and ice, it becomes a quick and portable smoothie, breakfast or snack.
You can be satisfied with frozen yogurt or a frozen container of regular yogurt. You’ll get half the calories of premium ice cream and no fat. Yogurt is also a versatile ingredient for recipes ranging from appetizers to desserts. When recipes call for cream or mayonnaise, low-fat plain yogurt can easily replace some or all of the higher-fat ingredients. Some experts recommend using yogurt in cold dishes like cold soups, salad dressings, dips, or as a creamy dessert.
Since yogurt breaks down when heated, it’s a little trickier to use in hot dishes. But it is possible: you can try mixing a little cornstarch into the yogurt, then stirring it into the hot dish at the end of the cooking period. Yogurt is often used to reduce the fat content of baked goods. Yogurt is a great substitute for oil or butter in cakes and muffins because it adds moisture, volume and flavor without adding fat or calories.
The acid content of yogurt means it also works well in a marinade, to help tenderize meats. Yogurt is perishable, so be sure to check the date on the container. An unopened container can be kept for approximately 10 days.
Features of the yogurt diet
This yogurt diet allows for easy weight loss. It is tasty and requires little money. It effectively fights belly fat, helps absorb more vitamins and minerals from food, and contains plenty of bacteria needed by the digestive tract. It makes the body healthier and allows muscles to recover faster after workouts. Finally, it contains a lot of protein, calcium and vitamin D.
Additionally, those following the yogurt diet can improve their nutritional status by potentially reducing their fat intake, increasing their protein intake, and adding important vitamins and minerals to their diet that might otherwise be lacking. These improvements can lead to reduced rates of type II diabetes, heart disease, irritable bowel syndrome and other chronic illnesses.
Those who increase their intake of probiotic bacteria while following the yogurt diet may also notice improvements in bone health. In fact, a better balance of gut flora can lead to an increased rate of calcium absorption and transport to bones, helping to reduce rates of osteoporosis and fractures after a fall.
However, it cannot be followed long term without consulting a doctor. It is not intended for people who have an intolerance to dairy products or an allergic reaction to lactose. The yogurt to use should not contain a lot of sugar or other unhealthy components. It is therefore advisable to always use yogurt without added sugar. Excessive consumption of spices, sweets, fried foods, fatty products, etc. should be avoided. However, it is possible to add fruits or vegetables to the yogurt diet if you feel intensely hungry. You can also discover the vegetable diet and all its benefits.
The basics of the yogurt diet
The basis of the yogurt diet is that many common chronic illnesses such as irritable bowel syndrome, type 2 diabetes, heart disease and obesity are caused largely by poor diet. She believes that insufficient intake of nutrients and good bacteria, as well as excess calories, further contribute to these chronic diseases. According to experts, by consuming three servings of yogurt per day, the body will obtain the nutrients and good bacteria necessary to help lose weight and stay in shape.
Yogurt provides the body with calcium, proteins, vitamins, as well as probiotics which are bacteria beneficial to the body. Probiotics help boost the action of bacteria naturally present in the body and can help ward off harmful bacteria. They also help keep the digestive system in good working order. Research has shown that adding three servings of yogurt to the daily diet can help boost fat and weight loss. Some yogurt diets focus on eating yogurt alone and cutting out all other foods. Luque’s diet advises adding three servings of yogurt to a low-calorie diet.
We will start by eliminating all foods that could cause damage to the body. This includes processed foods, sugar and refined carbohydrates. We replace these foods with whole grains, fruits, vegetables and of course yogurt. Preference will be given to whole milk yogurts, low in fat and simple. Whenever possible, yogurts that have added sugars and flavors should be avoided. Eat a 4 to 5 ounce serving of yogurt 3 to 4 times a day, before or after a meal, or as a snack. Combining yogurt with a healthy lifestyle will provide the nutrients the body needs to lose weight quickly.
The scientific foundations of the yogurt diet
One of the main lessons of the yogurt diet for achieving lasting weight loss is to learn to eat more, instead of eating less. Many patients think that in order to lose weight, they must literally starve themselves (intermittent fasting, resort to more or less effective appetite suppressants). This is completely false! In fact, lowering calorie intake may only lead to weight loss in the first few weeks. It’s not just the quantity of food that needs to be monitored, but also the quality.
Researchers at the University of Knoxville found that calcium directly influences weight loss efforts. Calcium-rich foods, including dairy, have been shown to increase the breakdown of body fat and preserve metabolism during dieting. High levels of calcium will also help the body become younger by building strong bones. This study suggests that eating three servings of dairy products a day helps you get the most out of them.
Increasing calcium intake can also reduce belly fat. A study presented at the 2007 Obesity Society meeting showed a significant reduction in abdominal fat after calcium supplementation. During the seven-week study, participants ate 3 to 4 servings of dairy products each day. The data showed that an exercise program combined with a low-calorie diet and increased dairy intake changed metabolism enough to impact the amount of body fat burned.
Protein-rich foods are also beneficial for weight loss. The body needs a lot of protein to feel full throughout the day, so sugar consumption can be limited. Protein also provides the body with the energy it needs to burn lots of calories. This is, in short, the logic put forward by the best fat burners. Eating calcium and protein-rich foods is therefore the best cocktail for weight loss. When combined, these two groups of nutrients are clinically proven to increase metabolic rate and improve digestion and gut health.
One food group that contains high amounts of both of these nutrient groups is dairy products. However, many dairy products are too high in fat and calories, making them a poor choice for dieters. Yogurt is the exception to the rule. It is a low-fat food that contains calcium and protein. It provides all the benefits of dairy without the added fat or calories.
Types of yogurt to use for the yogurt diet
Greek yogurt is a great alternative to regular yogurt because of its high protein and low fat content. Greek yogurt contains up to twice as much protein as regular yogurt, and that’s because of its naturally thick and creamy texture. No thickeners like gelatin are added, making this a satisfying natural snack. Greek yogurt can be used as a substitute for sour cream in salad dressings and most baking recipes, reducing the amount of fat in recipes and providing the body with additional nutrients.
People who hate plain yogurt can follow the diet by adding fresh fruits to the yogurt. Adding fresh fruits such as peaches, strawberries and blueberries provides additional nutrients and sweetens the yogurt naturally. You should, however, avoid purchasing yogurts that have added sweeteners, as these usually contain high amounts of sugar, which diminishes the health benefits of the yogurt itself.
In order not to blow your budget, it is advisable to make your own yogurt. Preparing yogurt is relatively simple and within everyone’s reach. All the ingredients can be found in supermarkets and recipes abound on the web. Following the yogurt diet by adding three servings of yogurt to your daily meals can help boost weight loss and help you prevent chronic illnesses like heart disease, type 2 diabetes, and gastrointestinal diseases. In addition to being full of protein, carbohydrates and healthy fats, yogurt contains a high amount of probiotic bacteria, which is essential for good digestion and optimal health.
Supporting measures for the yogurt diet
The yogurt diet is not a miracle recipe. To be efficient. It must be accompanied by a number of changes in the patient’s lifestyle. The latter will need to implement a regular exercise routine into their daily habits. Weight loss will become easier and his body will function properly. Not only will he be able to lose weight, but he will also be able to help his body defend itself against the chronic diseases that plague society.
It is essential that the patient eats rich and balanced foods, while avoiding excesses. It is not a question of consuming tasteless foods, but tasty dishes whose vitamin and nutrient content will boost metabolism and increase the burning of accumulated fat. It will naturally be necessary to slow down, or even completely eliminate harmful products from your diet, such as sodas and burgers, foods which contain enormous quantities of calories, but very few quality nutrients.
In these times when obesity has turned into a global pandemic, the yogurt diet is a real godsend. Simple and easy to implement, the yogurt diet consists of adding three to four 150-gram portions of yogurt to a rich and balanced diet. Unlike other diets that put incredible pressure on those who want to lose weight, the yogurt diet allows you to get rid of excess pounds while having fun. Cravings being what discourages those who want to lose weight, the yogurt diet constitutes a real revolution in this sense. Losing weight becomes a delight with this diet that is as effective as it is easy to follow.
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