Is Protein Yogurt Good For Weight Loss?

These nutritionist-approved yogurt picks are thick, creamy, full of flavor—and totally guilt-free! Packed with metabolism-revving protein and overflowing with gut-healthy probiotics, yogurt has all the makings of one of the very best weight-loss foods around. But tread carefully in the aisle of the fermented milk products.

By targeting foods that are high in protein, you are likely to end up meeting your essential nutrient needs and feeling full, which may help you lose weight. In this guide, we provide the “protein percentage” of foods. This percentage reflects how much protein contributes to a food’s total calories, excluding calories from fiber.

Yogurt — especially dairy-based yogurt — is rich in calcium, vitamin D, phosphorus, zinc, riboflavin and vitamin B12. Another reason to fangirl over yogurt? It can also support you in meeting your weight-loss goals. When it comes to weight loss, yogurt is a standout because of its protein.

“While yogurt, in general, is a good source of protein, Greek yogurt varieties have around double the amount of protein as regular yogurt, which will help keep you full and satisfied,” adds Matchett. Each of our “Eat This!”

How to make yogurt healthy?

Yogurt can make a nutritious and versatile addition to your diet. Here are some healthy ways to incorporate it into your routine: 1 Top it with berries, nuts, and seeds for a balanced breakfast or filling snack. 2 Add it to smoothies. 3 Stir it into overnight oats. 4 Top hot oatmeal, protein pancakes, or whole grain waffles with a dollop of yogurt. 5 Mix it with herbs and seasonings to make dips, salad dressings, and spreads. 6 Replace sour cream with whole milk yogurt on tacos and burrito bowls. 7 Use it in place of butter in baked goods, such as muffins and quick breads.

Nutritionist Ana Luque promotes an eating pattern called the Yogurt Diet in her book of the same name, which says that yogurt is the secret to losing weight and supporting overall health.

One study gave 104 women either the Yoplait Two Week Tune Up or a standard 1,500- or 1,700-calorie diet. After the first 2 weeks, those in the yogurt group had their daily calories increased to 1,500 or 1,700 for 10 weeks ( 11 ).

Breakfast and lunch: 1 container of Yoplait Lite Yogurt, 1 cup (about 90 grams) of whole grains, and 1 serving of fruit. Dinner: 6 ounces (about 170 grams) of lean protein, 2 cups (about 350 grams) of vegetables, and a small amount of fat, such as salad dressing or butter.

Some proponents of the diet maintained that the focus on fat-free yogurt is also beneficial, claiming that the fat in other yogurts ups your body’s production of the stress hormone cortisol. This increase is thought to boost levels of anxiety and hunger.

Yogurt is a fermented dairy product that’s enjoyed worldwide as a creamy breakfast or snack. Moreover, it’s associated with bone health and digestive benefits. Some people even claim that it supports weight loss ( 1. Trusted Source.

Furthermore, regular yogurt intake is tied to a reduced risk of excess weight and obesity. Overall, eating yogurt as part of a balanced diet can be a nutritious and satisfying way to support weight loss. Last medically reviewed on May 12, 2020.

What is Maple Hill yogurt made of?

Maple Hill Creamery’s yogurts are made just two ingredients: grass-fed milk and live cultures. That difference in milk might be reflected in the price, but it’s well worth the extra cents if you can afford it. “Grass-fed yogurt contains more omega-3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes, and various cancers,” registered dietitian Stephanie Middleberg explains. That’s why grass-fed milk makes the healthiest yogurt. Bonus: Maple Hill Greek yogurts are rich, creamy and taste way more decadent than they are.

If you can’t find these smaller packaged yogurts, you could end up consuming over 30 grams of sugar before breakfast!

While it’s not technically a sugar-free yogurt (because dairy naturally contains sugars), Fage Total are all no-sugar-added. You can’t get a much purer ingredient list than this: milk, cream, and cultures. “I love Fage Total 0% nonfat, plain Greek yogurt. It is thick, creamy and is so versatile. I always recommend using Fage yogurt in smoothies, as a sour cream replacement, dips, cooking, baking, as your dessert, etc. Since it is unflavored, you can add your own toppings (sweet or savory),” says Kostro Miller.

The healthiest yogurt will have little to no added sugar. Look for high protein yogurts. “Protein helps you stay full for several hours, so getting enough protein can prevent early hunger, which is good for someone who is trying really hard to control their calories,” says Kostro Miller.

Kefir is 99 percent lactose-free, making it a great yogurt alternative for those with lactose intolerance. This tangy drinkable yogurt is easy to eat on the go and is loaded with 16 grams of protein. Whether or not you can handle dairy, throw it into your shopping cart to mix up your morning routine!

The healthiest yogurts, like Chobani’s Plain Greek yogurt, have low sugar content and are packed with plenty of satiating protein. This container makes a great choice to keep around the house. This non-fat snack packs in 15 percent of your daily value of bone-building calcium.

When you can, splurge for a grass-fed yogurt like this new tub from Organic Valley. Grass-fed cows provide more omega-3 fatty acids and two to five times more conjugated linoleic acid than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide variety of health benefits, including improved blood-sugar regulation, maintenance of lean body mass and reduced body fat.

Why is yogurt important for weight loss?

Holding onto as much of our muscle as possible is important for weight loss because it’s more metabolically active than fat, meaning the more muscle you have, the more calories you burn overall. Enjoying yogurt for breakfast may further support your weight-loss goals.

For starters, it’s a natural source of probiotics, aka healthy gut bacteria, and the science on the importance of supporting our gut health continues to grow.

A 6-ounce serving of regular yogurt has 9 grams of protein and Greek yogurt can have twice that much, according to the USDA. Protein helps keep us feeling full. In fact, of the three macronutrients, it’s the most satiating, according to a June 2015 article in ​ The American Journal of Clinical Nutrition ​.

Incorporating nutritious yogurt into your breakfast loses its health appeal when its paired with sugary cereals or added to overly sweetened smoothies. Yes, you’re still getting all of the vitamins, minerals, probiotics and lean protein from yogurt, but you’re getting it with a side of added sugars and, in some cases, refined grains.

There are a few dairy-free options that are also rich in protein. Soy-based yogurts contain protein, and other types, like oat or almond, may have added protein from peas or faba beans. Always read the nutrition facts panel and look for 6 grams of protein or more.

One of the inherent benefits of yogurt is that it’s typically sold in small portions — perfect single-size containers made for one. But if you’re looking to stretch your grocery dollar, the larger-size tubs of yogurt are a more economical option. The downside to these tubs is that you lose that built-in portion control.

There’s no shortage of plant-based yogurts, but you have to be choosy if you’re looking for one with a decent dose of protein. Cow’s milk is a natural source of protein, but almond, oat and other plant-based yogurt alternatives come up short in this category, much like their “milk” counterparts.

Does yogurt have protein?

And the higher the protein content of yogurt, the greater its influence on appetite control, research suggest s. So reach for strained Greek or Icelandic Skyr varieties that provide two to three times the protein punch of regular, like these 15 Best Greek Yogurts, According to Nutritionists.

There are just certain foods that will cause long-term weight gain more than others. But for every food that is expanding your waistline, there’s a food that can shrink it — and yogurt is one of them. A study published in the International Journal of Behavioral Nutrition and Physical Activity journal found that eating low-fat yogurt over the course of years was actually associated with a decrease in weight over time. The same was true of plant-based foods.

Study authors say it’s a combination of calcium, vitamin D, and potent amino acids found in dairy that speed up fat burning and help retain lean muscle mass, making yogurt the ultimate body recomposition food. 6.

Dieters who supplemented with vitamin D lost nearly three times as much weight as a group on the same diet who didn’t get the boost. And fortified low-fat yogurt is one of the best dietary sources of vitamin D. 4.

Now, there are dozens of low-sugar yogurt options to choose from. But yogurt isn’t just healthy because it’s low in added sugars. It’s also good for you because it’s high in protein, satiating fats, and beneficial micronutrients. Combined, these health benefits all factor into why yogurt is the perfect weight-loss food.

And yogurt may be the ultimate between-meal munchie. Women who indulged in a high-protein snack of yogurt in the afternoon reported greater feelings of satiety and ate 100 fewer calories at dinner than snackers served crackers or chocolate, according to a study in the journal Nutrition.

It can help you sleep better. It’s every lazy person’s dream come true: A late-night snack that’s proven to boost metabolism and tone your muscles while you sleep. Oh, and you’ll wake up less hungry, too. It’s the whey and casein protein in yogurt that makes it the ultimate midnight munchie, researchers say.