Yogurt for weight loss: debunking myths and choosing the best!

Properties, composition and nutritional value

When producing the drink, manufacturers use water, flavorings, thickeners and fruits. However, the most valuable ingredient in the product is beneficial bacteria of various types:

• Bulgarian and acidophilus bacillus;
• bifidobacteria;
• thermophilic streptococcus;
• probiotics.

The main benefit of the product for the human body is its high calcium content. Microelement deficiency is observed in every second person, especially for residents of megacities. 1 glass of drink can replenish the daily requirement of calcium. Fermented milk products also contain other useful microelements:

• phosphorus – is responsible for the normal course of many chemical reactions in the body;
• zinc – stimulates the activity of the digestive system.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

The main benefit of yogurt is that it helps normalize digestion processes. This is due to the fact that the drink is rich in beneficial bacteria. Entering the intestines and multiplying there, they compete with pathogenic organisms that are present in the digestive canal even in a healthy body. By creating competition for pathogenic microorganisms, beneficial bacteria suppress their population and prevent reproduction. Thanks to this, the balance of microflora in the intestines is formed and maintained. And since specific bacteria are needed for the normal digestion of a number of foods, the digestion processes proceed normally, and nutrients from food are absorbed to the maximum. In addition, some bacteria are capable of producing vitamins and enzymes necessary for the normal course of the metabolic process (metabolism).

Natural yogurt also contains bacteria that can inhibit the proliferation of fungi in the intestines, which not only improves the functioning of the immune system, but also prevents the development of many diseases, including infectious ones.

The ratio of BJU per 100 g of product (1.5% fat content) is 4.3, 1.5 and 5.7 g, respectively. The energy value of the drink is 57 kcal.

In addition to calcium, phosphorus and zinc, yogurt also contains other micro- and macroelements necessary for the body:

• iron;
• sodium;
• magnesium;
• copper.

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Benefits and harms

Benefit

Has the most beneficial effect on health:

• quickly absorbed (unlike milk);
• promotes calcium absorption;
• provides the body with vitamins (A, B, D), minerals (calcium, fluorine, zinc, chromium, iron, sulfur, iodine, sodium, chlorine, cobalt);
• strengthens the immune system;
• lowers blood pressure;
• improves blood composition;
• prevents the proliferation of viruses;
• reduces the level of bad cholesterol;
• prevents the development of thrush and candidiasis.

Especially useful for the gastrointestinal tract, thanks to lacto- and bifidobacteria:

• eliminates pathogenic microorganisms;
• improves intestinal microflora;
• neutralizes toxins in the intestines;
• normalizes stool;
• reduces gas formation;
• relieves pain in stomach diseases;
• reduces pH acidity.

Harm

It is not recommended to use it daily if you have the following diseases and conditions:

• diabetes;
• individual intolerance;
• diseases of the nervous and cardiovascular systems;
• pregnancy;
• gastritis due to increased acidity;
• oncology.

Possible side effects:

• with more than 4% fat content it is a heavy food and can worsen the course of gastrointestinal diseases;
• in the presence of sugar, it is contraindicated for diabetics and is useless for weight loss;
• expired, causes severe forms of poisoning with uncontrollable vomiting and dehydration.

Since losing weight involves daily consumption of fermented milk products in large quantities, you need to take into account the above points and make sure that it is of high quality.

Through the pages of history. In the Middle Ages, it was prescribed by doctors as an effective cure for depression. There is a known case of recovery of the King of France Francis I (XVI century).

What to eat when losing weight

Different manufacturers have different technology for making yogurt.

Some add milk powder and sugar to the product, others add preservatives and thickeners.

However, when losing weight, preference should be given to a product that contains whole milk and sourdough.

Important! The most useful product for weight loss is the one made at home. It is also indicated for people suffering from dysbiosis and other gastrointestinal pathologies. The recipe for such yogurt does not imply anything other than milk, sourdough and, if desired, chopped fruits or berries.

If you choose from store-bought products, you should opt for natural yogurt that does not contain various additives and sweeteners. You can improve the taste of the product yourself by adding some fresh fruit or frozen berries. You can also add honey to the drink; it does not contain sucrose (traditional sugar), but fructose, which is much healthier and is recommended for consumption by those who suffer from diabetes.

How to choose a dietary low-calorie product

Not every yogurt sold in stores can be used for weight loss. When choosing a drink during a diet, pay attention to the following nuances:

1. The drink should not contain guar copper (E1412) and xanthan gum (E415), since these components slow down the absorption of the product in the intestines.
2. Inadmissible components in the product are dyes, preservatives, sugar, antibiotics.
3. It is advisable that the word “Thermostatic” is written on the packaging of the product. This product is prepared as closely as possible to the classic recipe and contains the maximum amount of beneficial bacteria.
4. The shelf life of the product should not exceed 14 days. A longer shelf life indicates that preservatives have been added to the yogurt.
5. The title should not contain the prefix “bio”.

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When choosing a dietary product, you need to pay attention to the conditions under which it was stored. A drink that is beneficial to the body cannot be kept at temperatures above 8 degrees for a long time. At storage temperatures above the specified level, microorganisms begin to actively multiply in yogurt, which inhibit beneficial bacteria and can cause food poisoning or even an infectious disease of the digestive tract. If the product is not in the refrigerator, but in the general area of ​​the store, then this indicates the presence of various additives in its composition.

Important! The best option for losing weight is yogurt with an amount of fat of no more than 4 g per 100 g. A product with a large amount of organic compound will not benefit your figure, even if the packaging says that it is low-calorie.

Is it potable?

There is practically no difference between regular and drinking yogurt. The main difference is that more water is added to the latter type of product. It is more often used for making smoothies or simple snacks.

During the diet, it is recommended to give preference to yoghurts in a jar (not drinking). The fact is that in liquid form a person can consume much more of the drink, thereby increasing the caloric content of the diet. Also, a product with a liquid consistency satisfies hunger worse.

Important! When losing weight, it is better not to use products from the brands “Prostokvashino”, “Activia”, “Galicia”.

Does it help you lose weight?

Yogurt with a short shelf life and natural composition helps you lose weight quickly and effectively. In addition, it quickly and permanently satisfies hunger and saturates the body with energy. Thick, high-fat drinks will not help you lose weight. The result when losing weight is given not only by the correct choice of yogurt, but also by the combination of consumed products.

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Yogurt recipes for weight loss

Yogurts for weight loss should initially be without any additives in the form of sugar, jam, honey and other things. All the delicious and healthy ingredients will be added later.

Calorie content of yogurt

On average, the calorie content of yogurt with bifidobacteria is 60-110 kcal per 100 g of product; if we give an example by brand, then the number of calories in Miracle yogurt is 99 kcal, Frugurt (1.5%) is 70 kcal, Activia with muesli is 108 kcal , so yogurt products cannot be called low-calorie in the true sense of the word. The calorie content of natural yogurt 2% is 60 kcal per 100 grams of product.

The fat content of yogurt also varies from almost 0% fat to 40%, if drinking Activia with strawberries and wild strawberries is 2 g of fat per 100 g or 2%, Fruttis is light - 1%, but contains both dyes and acidity regulators.

Low-fat yogurt

Can you eat yogurt on a diet? In general, yes, but provided that this purchase is at least harmless to the body. Especially if you decide to use low-fat yogurt for this. Along with fat, the salt content in the composition is reduced, which is often replaced with potassium chloride. As for fat, in this dairy product it is replaced with water and sugar. The last component cannot make the diet truly healthy.

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To make a low-fat fermented milk product as similar in consistency as possible to the regular version, starch is often added to the composition. Its presence interferes with the fat burning processes occurring in the body. It turns out that if you degrease these products, then instead of some components you have to add others, which can be more harmful. Therefore, you should not overuse this low-fat option, even if it is very fresh.

Natural yogurt

Natural yogurt is very popular in America, Turkey and Greece, as well as in other parts of the world. This product is obtained by fermenting milk using a bacterial starter. Natural yogurt is not sweet, but has a sour taste.

It has been proven that natural yogurt promotes weight loss, because its calorie content is low, which means it is recommended for obese people.

The beneficial properties of natural yogurt lie in its unique composition. Thanks to them, it is possible for women to take this product not only during pregnancy, but also during breastfeeding. When consuming natural yogurt, the young mother’s body is enriched with calcium, as well as vitamins and other microelements, which are subsequently passed on to the baby along with the milk.

Drinking yogurt

Drinking yogurt carries the risk of consuming excess calories, just like any drink.

Even if drinking yogurt is low-fat, you will drink about 300 grams of this yogurt at a time, which is about 3 times more than in a small jar. It turns out that you unnoticed the consumption of much more calories than planned, and at the same time the body did not understand that it was food and will require solid food.

In general, during a diet it is better to avoid “liquid” calories; on a diet, little food is consumed anyway, and then there is the replacement of solid food intake with a drink. It will be psychologically difficult to last long on such a diet.

Yogurt with fruit additives

Low-calorie yogurt with fruit additives from the store window is a mockery of the unfortunate losers. All such yogurts contain a lot of simple carbohydrates in the form of sugar, as well as starch. The final calorie content is not inferior, for example, to natural fat yogurt without fruit additives.

But the psychological effect lies in a small jar: just think, it’s only 80 calories, that’s a whole serving, one glass of yogurt, you can easily eat it and not harm your figure. But 100 grams of yogurt is too little for one meal, but its calorie content is quite enough to limit your meal, or rather snack, to only yogurt.

Yogurt fasting and diet menu

There are several types of yogurt unloading.

Option 1

• morning: green apple, unsweetened tea;
• lunch: 150 ml yogurt with dried fruits, tea;
• lunch: 150 ml yogurt with muesli, ½ grapefruit, 100 ml tea;
• afternoon snack: 200 ml yogurt, ½ grapefruit;
• evening: ½ mug of tea, 150 ml of yogurt, a handful of dried fruits.

Option 2

• morning: yogurt with berries or fruits (100 ml), ½ cup of tea;
• day: yogurt with fruit (200 ml), ½ cup of tea;
• afternoon snack: the same as lunch, but fruits are replaced with berries;
• dinner: the same as for lunch.

The last option for losing weight involves eating every 3 hours. Each type of diet prohibits the consumption of sugar. But it can be replaced with a small amount of honey - 0.5 teaspoon per glass of drink is enough to add sweetness to the product. In between meals, you are allowed to drink plain water, unsweetened tea, herbal decoctions or rosehip infusion.

For unloading, choose yogurt with a fat content of 1-1.5%. It can be prepared at home using sourdough and milk.

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Yogurt diet

A brief description of. Type: protein. Duration: from 3 to 10 days. Results: 4 kg per week. Difficulty: medium.

Options:

• curd and yogurt;
• kefir-yogurt;
• fruit and yoghurt;
• on buckwheat (oatmeal) with yogurt dressing;
• mono-diet for 3 days: 150 ml 5 times a day;
• diets for 7 and 10 days.

Sample menu for the week

Interesting fact. In Ecuador, yogurt with pieces of fresh fruit is a must-have dish at any fast food establishment.

Home Recipes

To prepare classic yogurt you will need 1 liter of milk and 1 tbsp. l. sourdough The latter can be purchased at the pharmacy. Any starter is suitable - for yogurt, kefir, sour cream.

Milk is selected in such a way that its shelf life does not exceed 14 days. A longer shelf life indicates the presence of preservatives or antibiotics in it, which, although they allow the product to prolong its “life,” also destroy many beneficial bacteria in it. It is heated to a temperature of 36-40 degrees. If the milk is heated more, the yogurt will turn out too sour. You also need to ensure that the drink is fresh and has at least 2-3 days left before its expiration date. Otherwise, it accumulates too many unnecessary bacteria for the body, which will multiply at an increased speed in yogurt.

Milk is poured into a jar and 1 tbsp is added to it. l. sourdough Mix everything thoroughly. The mixture is placed in the oven with the doors closed for 12 hours. The jar does not have a lid. After a set period of time, the jar is removed and placed in the refrigerator for another 12 hours to stop the growth and division of yeast in it.

Greek yogurt is prepared according to the same recipe, but to increase its thickness you will need a linen towel. Yogurt is poured into it, and a container for whey is placed below. Greek yogurt will be ready in 1-2 hours, after all the liquid has drained out of it. The product can be used for the next sourdough (instead of purchased one).

How to properly prepare fermented milk product

In order to prepare a dietary product, you need to follow some rules. The dish cannot be heated too much, since at temperatures above 45 degrees all milk bacteria die. The prepared product must be stored in the refrigerator for at least 12 hours to improve the appearance of the yogurt and preserve all its beneficial characteristics.

Typically, the proportions of starter added to milk are indicated on the packaging. You should follow the manufacturer's recommendations to obtain yogurt of the desired quality and consistency.

If store-bought yogurt is used as a starter, it is usually added at the rate of 100 g per 1 liter of milk. The actual prepared dish is added to milk in an amount of 2-3 tbsp. l. per liter

Yogurt for weight loss

Using yogurt for weight loss is a great way to lose weight and improve the functioning of the digestive system. True, only a product with bacteria is suitable for this purpose; you need to buy it slowly - pay attention to the shelf life, which is about 30 days. Many experts recommend reducing it to 2 weeks, because... the presence of a long shelf life is associated with the passage of the product through heat treatment. In the process, many fermented products die, and the finished product becomes less useful.

Which yogurt is the healthiest?

As with any product, the buyer needs to ensure the quality and choose the best one. The healthiest yogurt is the one that does not worsen the calorie situation and has a positive effect on health. Therefore, it is better to choose a “live” product that contains special bacteria. To do this, look on the packaging for the words: Lactobacillus acidophilus, Lactobacillus bulgaricus, etc. Its shelf life should not be more than 2 weeks, and ideally about 7 days.

Is it possible to lose weight on yoghurt?

The answer to the question: is it possible to eat yoghurt while losing weight has already been clarified, but another question arises - how to lose weight on yoghurt? To do this, choose low-calorie products with a small amount of fat and a minimum of sugar. So, avoid purchasing the sweetened and added fruit option that many people like to eat for dessert. Avoid products labeled “natural identical” or “flavoring”.

Delicious and healthy dishes

A wide variety of dishes are prepared using yogurt, which are also allowed during weight loss. Let's look at the most interesting recipes.

Banana ice cream

To prepare the treat, take 100 g of natural yogurt, a pinch of ground cinnamon, several fruits and a sugar substitute. The fruits are cut into small pieces and placed in the freezer for several hours.

Then they are ground in a blender along with the fermented milk product. To improve the taste, you can add vanilla, nuts or peanut butter to the ice cream.

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Salad

For the dish you will need the following ingredients: celery (3 stalks), green apple (3 pieces), cottage cheese (150 g), yogurt (200 g). Vegetables are cut into small pieces and seasoned with yogurt. Cottage cheese cut into cubes is placed on top of them.

Fruit smoothie

Ingredients: orange juice (100 ml), homemade yogurt (150 ml), milk powder (2 tbsp), honey (1 tbsp), vanilla extract (to taste). All ingredients are mixed in a blender until smooth and consumed immediately after preparation.

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What is good for weight loss

When figuring out which yogurt is best for weight loss, you need to find out what qualities the product has and how it promotes weight loss. So, the beneficial properties of lactic acid drink include:

• improving the functioning of the digestive system and metabolism;
• normalization of intestinal microflora, blood pressure;
• prevention of constipation, cancer;
• cleansing of waste and toxins;
• strengthening the immune system, teeth, bones;
• prevention of osteoporosis, the occurrence of fungal diseases;
• elimination of food poisoning;
• reduction of cholesterol in the blood;
• elimination of inflammation of the genitourinary system;
• replenishment of calcium deficiency.

Composition of fermented milk drink

The composition of fermented milk, useful for weight loss, contains a minimum of lactose, which many people cannot tolerate, and contains lactase, an enzyme involved in the hydrolysis of the disaccharide lactose. Thanks to these qualities, the drink is better suited for those who have poor digestibility of whole milk and other dairy products containing lactose. In addition, yoghurts contain:

• vitamins: A, B2, B3, B6, B12, PP, C, retinol and choline;
• minerals: calcium, magnesium, phosphorus, potassium, iron, manganese, iodine, chromium, sodium, zinc, fluorine;
• ascorbic, fatty and organic acids.

Calories and nutritional value

Fermented milk products are made from different milks (natural, reconstituted, normalized), and they may also contain additives. The calorie content of the finished drink depends on the source raw material and ranges on average from 50 to 250 kcal/100 g. The nutritional value varies based on the percentage of fat content of the product, and for yoghurts from 1.5 to 3.2% is:

Shelf life

Only natural products containing live bifidobacteria and lactobacilli can bear the name “yogurt”. The shelf life of such a drink is a minimum of 5 days, a maximum of 2 weeks, but it is better to store it for no more than 7 days. On some jars, manufacturers indicate that the product can be stored for up to 30 days. This is only possible when natural products are salted (fish, lard), very sweet (jam, marmalade) or contain vinegar.

Fermented milk drinks do not belong to any of the above categories, so such information should alert you. The organisms used to ferment raw milk do not live that long, which means that shelf-stable yogurt contains preservatives or has been heat-treated. As a result of this, many bacteria die, the drink loses its beneficial properties, and health improvement and weight loss are unlikely to be the result of its consumption.

Expert advice

When losing weight, experts advise using only homemade yogurt, and not store-bought products. You can also eat farm products, which indicate the composition and expiration date.

Experts believe that the yogurt diet is one of the most gentle.

However, there is a list of contraindications for it:

• diabetes;
• oncology;
• allergy to fermented milk products;
• inflammatory diseases of the digestive tract, provoked by increased secretion of hydrochloric acid in the stomach, microorganisms and/or viruses affecting the intestines.

Filatova Anna, nutritionist

The yogurt diet is low-calorie, despite the fact that the product is quite filling. It is not recommended to adhere to such a diet for more than 10 days due to possible health problems. There are known cases when, after a long-term yogurt diet, people experienced deterioration in the condition of their hair and skin, and digestive processes were disrupted. You also need to know that this type of weight loss requires mandatory consolidation of the result, otherwise the weight will quickly return to its previous level.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Returning to previous weight or gaining even more weight is associated with the physiological characteristics of the human body. This is expressed in the fact that during fasting it is in a state of stress and burns all tissues to meet energy needs. Fat tissue is burned only with a long-term calorie deficit. Diets that lead to this are unbalanced. Therefore, after stopping their adherence and returning to the previous diet, the body begins to store fat reserves with increased activity as a reserve of energy and nutrients in case of repeated starvation, which is stress for it. This mechanism of stock accumulation is justified evolutionarily. Indeed, at the dawn of humanity, a real threat of death from hunger hung over it. Today, when food has become more high-calorie and accessible, the mechanism of storing fat in reserve does more harm than good for modern man.

Practicing nutritionist Elena Zueva

You can eat yogurt while losing weight. Many low-calorie dishes are prepared on its basis. It is suitable both for independent consumption and for complementing other dishes. Recommends including the product in the menu of even the most strict diet. The main rule of the yogurt diet is an integrated approach. The product only helps you lose weight, but is not a fat-burning pill.

Alin Bozhko, nutritionist

To effectively lose weight, you need to regulate your diet in general. Yogurts can be considered as a snack between meals. It is better to give preference to products with a shelf life of no more than 10 days that do not contain dyes, thickeners and flavors. This yogurt contains bifidobacteria, which improve digestive processes and speed up metabolism. When unloading on yoghurt, you need to drink about 1.5-2 liters of low-calorie product per day (up to 1.5% fat content).

Menu

Normalization of microflora is a necessary condition for any diet. In the case of using this fermented milk product, this point is fully satisfied. In addition, due to its high nutritional value, there is no threat of not getting enough necessary nutrients when losing weight. For this reason, even during a fairly strict diet, you will not experience a feeling of weakness and exhaustion.

A prerequisite for yogurt diets is the daily consumption of a fermented milk product rich in lactobacilli in a volume of at least 500 g. The total amount is divided into portions in accordance with the requirements of a specific diet.

On the days of the yogurt diet, you can drink plenty of pure mineral still water, green tea, herbal infusions, and rosehip decoction. Of course, you should avoid adding sugar to drinks. Among fruit juices, pomegranate, orange, grapefruit, cherry, pineapple, and apple are preferable. It is best to prepare them at home from seasonal fruits immediately before consumption and without pulp - clarification frees the diet from the high content of pectin substances. Since such juices contain a lot of fruit acids, which can irritate the intestinal walls and contribute to feelings of hunger, it is better to dilute them with water in a 1:1 ratio.

The ideal option would be to prepare vegetable juices: such drinks are the healthiest and lowest in calories. For example, cucumber and celery juice is perfect.

Drinking alcohol is not recommended. As a last resort, you can use a minimum of dry red wine (better than natural wine, the producer of which is beyond doubt).

For 3 days

A strict version of the yogurt diet, bordering on the harshness of the effect of fasting days. Weight loss during this period will be 1 kg daily. During these 3 days, you need to drink a glass of fermented yogurt for breakfast, lunch and dinner, and eat 1 large apple for lunch, afternoon snack and second dinner. Between meals, you need to drink at least 2 liters of purified water: this will not only help overcome hunger while losing weight, but will also give the body the necessary supply of fluid to avoid dehydration.

Despite the fact that the diet is limited, hunger will not bother you too much, because fermented fermented milk drinks gently envelop the stomach from the inside and its mucous membrane is irritated by pepsins to a much lesser extent.

There is a second option for a three-day yogurt diet. This diet is based on the active consumption of lactic acid products with bifidobacteria, supplemented with fruits that promote the breakdown of fats.

Day 1

• Breakfast: half a glass of natural yogurt, 400 g of melon.
• Lunch: fruit salad of 1 kiwi, 1 orange and a glass of strawberries with yogurt dressing.
• Dinner: ½ grapefruit, 200 g boiled chicken fillet, cabbage salad with yogurt dressing.

Day 2

• Breakfast: a serving of muesli with berries and yogurt.
• Lunch: 1/3 of a medium sized pineapple, a glass of yogurt.
• Dinner: 3 tangerines, 200 g boiled turkey breast, lettuce with yogurt dressing.

Day 3

• Breakfast: 300 g of watermelon pulp, a glass of natural yogurt.
• Lunch: banana and strawberry puree with apple juice.
• Dinner: 200 g of low-fat grilled fish, a portion of boiled Brussels sprouts, a glass of yogurt.

The most severe type of yogurt weight loss, classified as mono-diets, consists exclusively of yogurt in the diet. Its principle is as follows: all 3 days you need to drink 600 ml of the drink, dividing them into 5 doses. Drink 2 liters of still water every day. It should be noted that this is a rather radical approach to losing weight, which, however, gives excellent results.

For 7 days

The main requirement of the diet is to drink yogurt half an hour before meals. You can’t wash it down with hot drinks, because bifidobacteria are thermophobic and can die under the influence of high temperatures, then the result will be nullified. The drinking regime is also undergoing changes: you can drink water strictly half an hour before taking yogurt, you cannot wash down food. This measure will allow you to suppress your appetite on the eve of the meal and calmly wait for the main table. The remaining conditions are standard for all diets: avoid fried, fatty, salty, sweet, smoked foods. It is better to drink it with green or herbal tea; coffee is not advisable.

Permitted products include:

• natural unsweetened yogurt;
• fruits and vegetables;
• lean meats;
• skinny fish (not fatty varieties);
• greenery;
• fresh juices;
• green and herbal tea, drinking still water.

On average, in 7 days you can lose weight and become 5 kg lighter.

Monday

• Breakfast: herbal infusion, 2 plums.
• Second breakfast: a glass of yogurt with a handful of muesli, sauerkraut salad.
• Lunch: vegetable soup with zucchini puree, tomato and cucumber salad with yogurt dressing.
• Afternoon snack: freshly squeezed clarified juice.
• Dinner: 150 g cod, cucumbers, dessert of yogurt and pieces of fruit.

Tuesday

• Breakfast: half a cup of weak tea, 150 g of berry and fruit jelly.
• Second breakfast: ½ glass of pomegranate juice, diluted with water in a 1:1 ratio.
• Lunch: a serving of yoghurt soup, cucumber salad seasoned with yoghurt sauce, greens sprinkled with apple sauce and olive oil, 150 g of boiled navaga, apple juice.
• Afternoon snack: tomato salad with yogurt dressing, a glass of still mineral water.
• Dinner: half a cup of unsweetened green tea, boiled green beans, seasoned with yogurt, pomegranate juice diluted with water.

Wednesday

• Breakfast: rosehip tincture, 3 apricots.
• Second breakfast: a handful of dried fruits, lettuce with olive oil.
• Lunch: salad of cucumbers, tomatoes, onions and herbs with yogurt dressing, 150 g of grilled chicken, a cup of chicken broth, orange juice.
• Afternoon snack: fruit salad, mineral water.
• Dinner: vegetable stew, a couple of apples, green tea without sugar.

Thursday

• Breakfast: 100 g of berries, a handful of dried fruits.
• Second breakfast: 3 pineapple rings.
• Lunch: yogurt soup, 150 g of boiled beef, currant and apple puree with yogurt.
• Afternoon snack: a serving of boiled vegetables with yogurt dressing.
• Dinner: ½ grapefruit, 150 g grilled pollock, boiled broccoli.

Friday

• Breakfast: herbal infusion, 100 g raspberries, 100 g dried fruits.
• Second breakfast: 200 g shrimp.
• Lunch: vegetable soup, lean rabbit meat - 200 g, tomato and arugula salad with yogurt, lemon juice diluted with water.
• Lunch: fruit salad.
• Dinner: vegetable stew, 100 g low-fat cottage cheese.

Saturday

• Breakfast: 2 plums.
• Second breakfast: yoghurt-based muesli.
• Lunch: yogurt soup, fresh vegetable salad, 2 pieces of cheese, apple juice.
• Afternoon snack: 2 kiwis and a cup of green tea.
• Dinner: fresh cabbage salad with lemon juice, orange juice diluted with water.

Sunday

• Breakfast: ½ grapefruit, herbal tea.
• Second breakfast: 200 g of dried fruits.
• Lunch: chicken broth, 200 g of boiled chicken fillet, vegetable salad - 300 g.
• Lunch: 20 g of any nuts (except peanuts).
• Dinner: 3 tbsp. l. buckwheat porridge without salt and oil, 2 tomatoes, pineapple juice.

For 10 days

The repetition cycle of such a yogurt diet is no more than once every 1.5–2 months, otherwise, after a 10-day course, the weight loss process may slow down and even stop due to getting used to a stable diet. During this time you can lose from 4 to 6 kg. The daily calorie intake is about 1100, it is quite balanced and not stressful for the body. However, you should not overwork yourself, physical activity should be deliberate, and it is advisable to conduct training in the fresh air. In this case, the process will occur much more intensively. A pleasant bonus is that protein, present in abundance in the main product of the yogurt diet, serves as a building material for muscle mass, which will ensure a strong muscle structure and the absence of sagging, which often accompanies the process of losing weight.

During this type of diet, a large number of vegetables and fruits are eaten, but it should be remembered that watermelon, grapes, bananas, melons, pears, potatoes, and beets should not be among them, since these representatives of the plant world contain a lot of sugars or starch, which can interfere with the required rate of metabolism.

General condition for all 10 days: half an hour before each meal you need to eat a glass of yogurt.

Dinner should occur at least 3.5 hours before bedtime.

Approximate meal plan for each day:

• Breakfast: half a cup of warm green, herbal or rooibos tea, 150 g of fruit or berry jelly, half a glass of natural juice diluted with water.
• Lunch: yogurt soup, 100 g of chicken, turkey, beef or veal (your choice), a serving of vegetable salad with herbs, juice diluted with water.
• Afternoon snack: salad of fresh tomatoes with a dressing of yogurt, mustard and a minimum amount of salt, whipped in a blender. Herb tea.
• Dinner: boiled green beans – 200 g, half a glass of juice with water or a cup of herbal (green) tea.

Main conclusions

Yogurt is possible with a diet and proper nutrition. It promotes weight loss by accelerating metabolism and normalizing digestive processes. However, only a product that does not contain thickeners and preservatives added to extend shelf life will be useful.

The optimal composition of a fermented milk product is sourdough and milk.

When correcting the figure, preference is given to natural yogurt prepared at home. To do this, you will need milk and starter culture, which can be purchased at the pharmacy. Recently, it can also be purchased in stores; such products are in no way inferior to pharmacy ones. During cooking, the ingredients are heated to a temperature of no more than 40 degrees, otherwise all the beneficial properties of yogurt will be lost.

Nutritionists consider fasting on yogurt one of the most gentle. However, they do not recommend resorting to a fermented milk diet for people suffering from diabetes, oncology and diseases associated with high stomach acidity. It is also not recommended to resort to such a diet for those who have inflammatory bowel diseases, especially in the acute phase.

What is yogurt

This is one of the subtypes of fermented milk products. It comes with additives (fruits, juices, sweeteners, flavors, preservatives) and without them, thick and liquid (drinkable), creamy, low-calorie and low-fat. The chemical composition of a 150-gram serving, in addition to beneficial bacterial cultures, includes 25.5 mg of magnesium, 260 mg of calcium and 300 mg of potassium. The name is translated from Greek as “thick,” but the drink did not originate in Greece.

There are many versions of its origin, but the most plausible is considered the following: this type of fermented milk arose thanks to nomads who transported milk in vessels (skins) made of goat skins. During the journey, bacteria got into the drink, it was constantly shaken and fermented under the sun's rays. The result was a tasty, healthy product.

Modern yoghurts began to be produced in the countries of the Balkan Peninsula, where the beneficial properties of thermophilic streptococcus and Bulgarian bacillus were discovered. Now they are added to condensed or pasteurized milk for its fermentation, but previously the drink was left in its pure form and waited until the fermentation process took place naturally under the influence of existing bacteria.

How to choose quality Greek yogurt in the store

These simple recommendations can help you choose a good product among all the variety that is now presented on the shelves of Russian stores.

• Proper Greek yogurt should not contain preservatives, starch or dyes. The ideal product will consist of only two ingredients: milk and starter culture.
• To get maximum benefits for your body, pay attention to the availability of information about probiotics. The labeling of real Greek yogurt must indicate that the product is enriched with live lactic acid bacteria.
• The product can be made from either whole or skim milk. Both options are beneficial for the body if the composition does not contain sugar or stabilizers. If you have high fat content, it is enough to simply control the moderate consumption of such yogurt.
• Modern technologies for the production of dairy products and packaging containers, strict sanitary standards allow them to remain fresh for up to 1 month. If the permissible values ​​are exceeded, it makes sense to think about the presence of preservatives in the composition.
• The integrity of the packaging and storage conditions are no less important when choosing natural yogurt in the store. Be sure to inspect the container for visible defects that could cause it to depressurize.

Health benefits of Greek yogurt

By including yogurt on a regular basis in your diet, you can improve the functioning of your entire body and significantly improve your health. Here are a few facts why this product is so loved and appreciated in the world:

• Helps strengthen bone tissue due to its high concentration of calcium and protein. Systematic use can reduce the risk of developing osteoporosis.
• Helps improve intestinal motility and prevent digestive disorders due to the content of probiotics.
• In addition to the obvious benefits for the gastrointestinal tract, probiotics have a beneficial effect on mental health, help reduce anxiety and reduce the risk of depression.
• High protein content directly affects the acceleration of muscle growth and maintaining muscle tone.
• Scientific studies have found that fermented milk products with probiotics help lower blood pressure and reduce the likelihood of cardiovascular diseases.
• Reduces the risk of diabetes and prevents the progression of an already identified disease. The receptors have increased sensitivity to insulin and stimulate hormone secretion.

Rating of TOP 5 Greek yogurt producers

Based on a study of market demand among buyers, the 5 most popular classic Greek yogurts without topping and fruit additives were selected.

• “Savushkin Teos”
• "Lactica"
• “The Cheburashkin Brothers”
• "Healthy foods"
• “Molkom”

I propose to analyze the composition, study the pros and cons, as well as the price range of products similar to each other.

“Savushkin Teos”

Natural Greek yogurt Teos with 2% fat content from a Belarusian manufacturer. Does not contain stabilizers, preservatives and milk powder. It has an increased proportion of proteins compared to classic yogurt - 7 per 100 g. It has a neutral creamy taste with a slight sourness. Suitable for independent snacking, can be used as a dressing for salads and a base for sauces.

The shelf life of the product is 30 days. The packaging is plastic with a membrane. Once opened it cannot be stored.

• ideal composition;
• large amount of protein;
• thick and homogeneous consistency

• not found.

For adherents of PP - simply the best yogurt, protein is 2 times more than carbohydrates. It will be an excellent alternative to sour cream - I use it as a dressing. You can add nuts and dried fruits for a satisfying and healthy snack.

Lactica

Fermented Greek yogurt with a fat content of 4% and a high protein content of 7.5 per 100 g. The consistency resembles soft cheese, goes well with fresh fruits and berries, and is a dietary alternative to sour cream.

Action

Nutritionists are clear in their opinion: you can eat yogurt when losing weight, because it:

• speeds up metabolism;
• activates fat burning, including the breakdown of hard-to-reach visceral fat in the abdominal cavity, thereby helping to remove folds on the abdomen, waist and sides;
• prevents the breakdown of muscle fibers during weight loss, promoting the formation of a beautiful, sculpted figure;
• provides long-term satiety, saving you from hunger during a diet;
• removes toxins and waste - the cleansing effect ensures weight loss by 2-3 kg;
• increases the production of joy hormones, improves mood, thereby eliminating factors for psychogenic overeating.

In addition, yogurt fits perfectly into various nutritional systems for weight loss (medical tables, diets, PP), since you can find many low-calorie options on the market. As an example:

Etymology. The origin of the word is controversial. Definitely goes back to the ancient Turkish “yoğurmak”. However, some researchers translate it as “mixing,” while others translate it as “long life.”

Lists of the Best Greek Yogurt Brands

As you can see, almost every copy on our list has an impeccable composition, good organoleptic properties, but at the same time a different percentage of fat content, the nature of the packaging and the price. I propose to select the leaders of the list in three priority categories for the buyer, which can influence the choice of goods in the store.

“Savushkin Teos” - value for money

Loved by many for its authentic taste and consistency, yogurt has an excellent composition and low price. For a jar weighing 140 g, the buyer will spend from 34 to 41 rubles. This fact clearly demonstrates the difference from all other contenders in the price category.

“Healthy Products” - the most dietary

The lowest calorie yogurt in our rating. All specimens presented deserve to be part of a healthy and dietary diet, but this specimen should be at the top of the list due to its zero percent fat content. It is generally accepted that the lower the fat content, the more liquid the product has. However, in our case, everything is different: the correct consistency characteristic of Greek yogurt was achieved through a thermostatic production method.

“The Cheburashkin Brothers” is the thickest

Yogurt from farmers Stanislav and Vladislav Cheburashkin turned out to be truly the thickest of the entire list. At the same time, its production technology differs from the standard one - the method of fermenting the product occurs in the container itself, which then ends up on store shelves. All reviews note the particularly dense consistency of the product, which is precisely achieved thanks to the thermostatic cooking method.