17/07/2022
Weight loss with yogurt is a method to help eliminate excess fat accumulated on the body effectively, safely and loved by many people. In addition to reducing fat, yogurt is also rich in nutrients such as vitamins, protein ... good for health, digestive system and skin.
1. Does eating yogurt lose weight?
Yogurt can be considered as an effective weight loss food. The reason is that the composition of yogurt includes a large amount of 2 extremely rare beneficial bacteria that help promote digestion, support metabolism, suppress appetite and support the release of toxins. fat.
In addition, the amino acid composition in yogurt will help excess caloric energy be stimulated for fast metabolism, giving you a feeling of fullness, thereby balancing the amount of calories loaded into the body every day effectively. . How many calories in 1 box of yogurt? There have been many research reports indicating that, in 100g of yogurt, it only contains 12kcal, so this food is an ideal ingredient that should be present in the daily diet menu of women. And yet, yogurt also works to support the elimination of toxins accumulated in the internal organs and effectively cool the body.
2. Eat yogurt properly to lose weight effectively
According to an in-depth study of yogurt published in 2005 with the participation of overweight, obese adults were divided into two groups. The first group ate three servings of yogurt per day. The second group did not add yogurt to the diet. The study found that participants who ate three servings of unsweetened yogurt daily lost 22% of calories and 81% of stomach fat compared to those who did not consume yogurt. Thus, it can be seen that eating yogurt regularly helps burn calories, accumulate excess fat, thereby helping you lose fat effectively.
However, the principle of weight loss is that you need to cut calories into the body. Therefore, it is necessary to eat yogurt in combination with cutting down on foods that cause weight gain and fat accumulation such as simple starches (white rice, noodle soup, vermicelli...), greasy, fried foods, and foods. carbonated drinks, sweets containing sugar, ... enhance fiber and protein supplements for the body. When calorie intake is lower than calorie consumption, it will help you lose weight effectively.
2.1. How much yogurt should you eat per day?
The amount of yogurt the researchers recommend is as follows:
*Adults can eat up to 3 boxes of yogurt per day.
*Children under 3 years old should only eat ยฝ box of yogurt.
*Children over 3 years old can eat a box of yogurt daily.
2.2. Should eat yogurt without sugar to lose weight
To lose weight, you should not eat sugary yogurts, processed yogurts and other high-sugar drinks, but only yogurt with no or little sugar. In the menu of people who lose weight, it is always necessary to minimize the amount of sugar to prevent excess calories, leading to calories converted into excess fat accumulated in the body.
However, eating yogurt to lose weight is quite difficult to do. You can combine yogurt with some fruits that are good for weight loss such as watermelon, oranges, blueberries, bananas, ... in moderate amounts to make yogurt easier to eat and still effective. weight loss results.
3. When should you eat yogurt to lose weight?
According to the advice of doctors, the best time to eat yogurt to lose weight is 1 to 2 hours after eating. At this time, the gastric juice in the body has been neutralized, the acidity is no longer high, this is a suitable environment for the beneficial bacteria in yogurt to promote their use.
Another recommendation from doctors is that you should not eat yogurt on an empty stomach. Yogurt is a cooling, rehydrating and nutritious food, so it is often eaten when hungry. However, experts said, when you are hungry, the acidity in the stomach will be high, leading to the beneficial bacteria in yogurt without a living environment. Thereby, reducing the nutritional value of yogurt.
You can refer to the following ways to eat yogurt daily:
Eating yogurt after breakfast will help you full of energy for a working day. Yogurt contains a lot of B vitamins that help fight damage caused by radiation. Therefore, eating yogurt is especially suitable for those who are constantly in contact with computers and phones.
Eating yogurt after lunch helps you reduce stress. Yogurt contains tyrosine. This active ingredient has the ability to reduce fatigue and stress after a long time of work, help you regain energy and continue to complete the work.
Eating yogurt after dinner helps maximize calcium absorption. Evening to midnight is the time when the factors that hinder the absorption of calcium are least active, so eating yogurt at this time will help you absorb a high amount of calcium.
In addition to eating yogurt to lose weight, you should also combine some exercise such as jogging, cycling, jumping rope... to achieve maximum beauty effect. You can equip equipment such as exercise bikes, treadmills at home for convenient exercise. Besides, the use of a full body massage machine is also an effective weight loss solution. You just need to lie down and relax, the removal of belly fat will be done automatically.
4.Notes when losing weight with yogurt
4.1. Do not eat too much yogurt
Many people, knowing the weight loss benefits of yogurt, often eat too much in the hope of maximum effectiveness, but in fact, eating more yogurt than allowed will make you obese. The reason is that the body is saturated by the ingredients in yogurt, so it will cause fat to accumulate and push the cholesterol index up.
More dangerous, if you eat too much yogurt, you will have an increase in blood index, atherosclerosis, digestive disorders, the function of transporting blood inside the body is obstructed.
4.2. Balance nutrition and exercise
Whether following any weight loss diet, not just yogurt, you should also balance between nutrition and exercise time to promote effectiveness. Your nutritional diet needs to be full of essential nutrients to provide energy for the body. Don't forget to do extra fat-burning exercises to burn excess calories, tone muscles, shrink waist size and lose weight quickly.
4.3.In some cases, you should not eat yogurt to lose weight
*People with a history of stomach-related diseases
*People who are in the period of digestive disorders
*People with a hard layer of fat, long-term fat will be difficult to self-dissipate because it has a super durable structure and accumulates deep under the skin. Usually, it will appear more in the calves, abdomen, back ...
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