Are you tired of trying fad diets that don’t work? The secret to losing weight may be simpler than you think: yogurt. This food is packed with protein and can change your weight loss journey. It offers many benefits beyond just cutting calories.
The right yogurt can help you lose weight and get healthier. It has probiotics that are good for your gut and can help you feel full. In this guide, we’ll look at the best yogurts for weight loss. This will help you make smart choices at the store.
Key Takeaways
- Yogurt is a great food for weight loss due to its protein, probiotic, and appetite-regulating benefits.
- Greek yogurt is a high-protein powerhouse, containing about twice the protein of regular yogurt.
- Icelandic yogurt, or skyr, is thick, creamy, and nutritious, with a similar protein profile to Greek yogurt.
- When choosing a yogurt for weight loss, look for options with minimal added sugars and at least 5 grams of protein per serving.
- Plant-based yogurt alternatives can be a good source of probiotics for those avoiding dairy.
Introduction to Yogurt for Weight Loss
Yogurt is a great food for those trying to lose weight. It’s a fermented dairy product full of live cultures, or probiotics. These probiotics are good for your gut and can help with weight control.
Benefits of Yogurt for Weight Management
Studies show that eating yogurt can help with weight and lower the risk of type 2 diabetes. Here are some ways yogurt can help with weight management:
- Yogurt can help control your appetite, which can lead to eating fewer calories and losing weight.
- The probiotics in yogurt can make your gut healthier, which is important for keeping a healthy weight.
- Yogurt can be a healthier choice instead of other less nutritious foods, supporting your overall health.
Criteria for Choosing the Best Yogurts
When picking yogurt for weight loss, keep these things in mind:
- Choose yogurts with 10 grams or less of added sugar per serving.
- Look for yogurts with at least 10-11 grams of protein per serving to help you feel full and support muscle health.
- Pick low-fat or non-fat yogurt to keep saturated fat intake low.
By looking for these qualities, you can find yogurts that help with weight loss and are good for your gut.
Greek Yogurt: A High-Protein Powerhouse
Greek yogurt is a great choice for those looking to lose weight. It has less sugar and more protein than regular yogurt. This happens because it’s strained, making it thicker and creamier for dips, smoothies, and more.
Greek yogurt is packed with protein, which helps with weight management. Studies show it can increase muscle mass and boost metabolism. Plus, it keeps you feeling full, which can lead to eating less and losing weight.
- Strained Greek yogurt is lower in sugar compared to regular yogurt due to the whey removal process, resulting in a creamier texture and tangy taste.
- Eating Greek yogurt may reduce the risk of type 2 diabetes, based on a 2014 study linking increased yogurt consumption to a decreased risk of the condition.
- Research indicates that a high-protein diet, which includes Greek yogurt, may increase muscle mass in individuals engaging in resistance training.
- Incorporating Greek yogurt into a balanced diet, including adequate protein, fiber, and healthy fats, may promote weight loss and help boost metabolism.
When picking the best greek yogurt for weight loss, choose ones high in protein and low in sugar. Good options include Oikos PRO Plain Yogurt, Ratio Protein Yogurt, and Two Good Low-Fat, Plain Yogurt. These yogurts offer great greek yogurt benefits for weight loss.
“Eating Greek yogurt may reduce the risk of type 2 diabetes, based on a 2014 study linking increased yogurt consumption to a decreased risk of the condition.”
Adding high-protein greek yogurt to your meals helps with muscle health and feeling full. This can support your weight loss efforts.
Icelandic Yogurt: Thick, Creamy, and Nutritious
Icelandic yogurt, also known as skyr, is a special type of dairy product. It’s made from non-fat milk and is strained carefully. This makes it thicker and creamier than other yogurts.
What Makes Icelandic Yogurt Unique?
Icelandic yogurt, or skyr, is great for weight loss and health. Here’s why:
- High in Protein: Skyr has about 19 grams of protein in a 6-ounce serving. This helps with weight loss.
- Low in Fat and Calories: It has only 110 calories and no fat in a 6-ounce serving. This makes it a good choice for a balanced diet.
- Nutrient-Dense: Skyr is full of important nutrients like phosphorus, calcium, and vitamin B-12. It’s a nutritional boost.
- Creamy Texture: The special straining process makes skyr thick and creamy. It’s a tasty and satisfying yogurt.
- Minimal Added Sugars: Unsweetened skyr lets you enjoy its natural sweetness without extra sugars.
Adding icelandic yogurt to your diet has many benefits for weight loss and health. It’s high in protein, low in calories and fat, and packed with nutrients. This makes it a top choice among yogurts.
If you want to lose weight, live a healthy life, or just enjoy a creamy dairy snack, what is icelandic yogurt is worth trying. It’s a versatile and nutritious addition to your meals.
Plain Yogurt: A Versatile Choice
Plain yogurt is a great pick for losing weight. It doesn’t have the sugars that can slow down your progress. Plus, you can pick your own flavors and toppings to make a meal or snack that’s both tasty and healthy.
The tangy taste of plain yogurt is perfect for many recipes. It’s great for adding to your morning parfait or making a creamy dip for veggies. It’s a reliable and healthy choice for any meal or snack.
- Chobani Non-Fat Greek Yogurt, Plain: 90 calories, 16g protein, 6g carbs, 4g sugars, 0g fat
- Stonyfield Organic Greek Whole Milk Yogurt, Plain: 150 calories, 16g protein, 7g carbs, 5g sugars, 6g fat
- Fage BestSelf Lactose Free Greek Yogurt: 120 calories, 17g protein, 6g carbs, 6g sugars, 3.5g fat
- Siggi’s Plain Icelandic Nonfat Yogurt: 120 calories, 23g protein, 8g carbs, 6g sugars, 0g fat
- Kirkland Signature Plain Organic Greek Yogurt: 100 calories, 18g protein, 7g carbs, 3g sugars, 0g fat
Plain yogurt is high in protein, which helps with weight loss. It makes you feel full and satisfied. Studies show that eating at least 3 servings of yogurt a week can help keep weight and waist size in check.
“Yogurt contains calcium, providing approximately 23% of the Daily Value (DV) in 1 cup (245 grams).”
If you’re looking for a versatile and healthy choice for weight loss, try plain yogurt. It’s packed with protein, probiotics, and is low in calories. This makes it a great option for anyone wanting a tasty and healthy way to reach their weight goals.
best yogurt for weight loss
Greek and Icelandic yogurts are great for losing weight. They are high in protein, which helps you feel full and eat less. This can help you reach your weight loss goals. Protein also helps keep your muscles strong, which is key for a healthy metabolism.
Research shows that eating three servings of low-fat yogurt a day can lead to more weight loss. People who did this lost more body fat and stomach fat than those eating just one yogurt serving a day. This shows how important high-protein yogurt can be for weight control.
Protein and Satiety
Protein makes you feel full for a long time. This is great for weight loss because it can stop cravings and prevent overeating. A single cup of nonfat yogurt has 100 calories, lots of calcium, and 10 grams of protein.
Some yogurts, like Dannon’s Actimel, help fix gut bacteria, which can aid in weight loss. Making your own yogurt can also save money and be flexible, with prices for yogurt makers ranging from $15 to $60.
Ratio Protein Yogurt is a top choice with 25 grams of protein per serving. Oikos Pro Greek Yogurt also has a lot of protein, with 20 grams in single servings and 23-25 grams in larger containers.
Chobani Zero Sugar Greek Yogurt is perfect for those watching their sugar intake but still want a protein-rich snack. It has 12 grams of protein and no sugar. Siggi’s Icelandic Skyr Nonfat Yogurt is another great option, with 15-16 grams of protein and real fruit puree, but no fat.
Adding high-protein yogurt to your diet can really help with weight loss. The protein makes you feel full and can help with probiotics, making it a smart choice for managing your weight.
Low-Fat vs. Full-Fat Yogurt
There’s a long-standing debate about whether to choose non-fat, low-fat, or full-fat yogurt for weight loss. Lower-fat yogurts have fewer calories than full-fat ones. But, if you don’t like them and eat more or grab another snack, they might not help you lose weight.
The fat in yogurt can make you feel full for a longer time. Full-fat yogurt also has fat-soluble vitamins that your body absorbs better. So, the best choice depends on what you like and your dietary needs.
Considerations for Fat Content
- Lower-fat yogurts are usually lower in calories but might not keep you as full.
- The fat in full-fat yogurt helps you feel more satisfied and absorbs vitamins better.
- Both low-fat and full-fat yogurts can be healthy for losing weight, depending on what you prefer.
Choosing between low-fat yogurt vs. full-fat yogurt for weight loss is up to you. The best fat content for weight loss is what you can stick to in a healthy diet.
Flavored Yogurts: Beware of Added Sugars
Many flavored yogurts are not as healthy as they seem. They can be full of added sugars. Some even have more sugar than a scoop of ice cream. The American Heart Association says to limit sugar intake. But flavored yogurts can have up to 12 grams in one serving, which is half a woman’s daily limit.
Added sugars in yogurt are not just a problem for weight gain. They can lead to serious health issues like type 2 diabetes, heart disease, and fatty liver disease. To stay healthy, choose plain, unsweetened yogurt. Then, add your own flavors with fresh fruit, vanilla extract, or cinnamon.
| Yogurt Brand and Flavor | Total Sugars (g) | Added Sugars (g) |
|---|---|---|
| Dannon Fruit at the Bottom Cherry | 15 | 11 |
| So Delicious Coconutmilk Key Lime Pie | 16 | 15 |
| Silk Dark Chocolate Coconut | 16 | 16 |
| Oui by Yoplait Strawberry | 19 | 14 |
| Yo Crunch M&M’s | 19 | 15 |
| Chobani Flip Coffee Brownie Bliss | 19 | 15 |
This table shows how many flavored yogurts have a lot of added sugars. To avoid the dangers of added sugars in yogurt and achieve weight loss goals, always check the nutrition labels. Choose plain, unsweetened yogurts instead.
Plant-Based Yogurt Alternatives
The demand for non-dairy foods and drinks has led to a big growth in the dairy-free yogurt market. These yogurts come from plants like coconut, almond, or soy. They are great for those looking for non-dairy yogurt for weight loss or plant-based yogurt alternatives.
Soy-Based Yogurts for Weight Loss
Soy yogurt benefits for weight loss are significant. Soy yogurts have a lot of protein, similar to traditional dairy yogurt. This protein helps with weight management. But, always check the nutrition label for added sugars.
Kite Hill’s almond yogurt has 11g of protein and only 2g of sugar. Trader Joe’s Creamy Cashew Yogurt has 140 calories per serving. Forager Project Organic Dairy-Free Cashewgurt offers a tasty blueberry flavor without too much sugar.
Coconut-based yogurts are often higher in fat and saturated fat. They have less protein than soy or almond yogurts. Chobani’s Non-Dairy Coconut-Based Vanilla Yogurt is creamy and tasty. So Delicious Dairy Free Coconut Milk Vanilla Yogurt Alternative is lower in protein but has less fat.
When picking a non-dairy yogurt for weight loss, look for ones with less than 10 grams of sugar. The market offers many plant-based yogurts to suit different tastes and diets.
Reading Nutrition Labels
When picking a healthy yogurt for weight loss, check the nutrition label closely. Choose yogurts with less than 10 grams of added sugars per serving. Make sure to know the difference between added sugars and sugars in fresh fruit, which can be a good topping.
Finding added sugars on labels can be hard, as they might be listed under different names like cane sugar or honey. Paying attention to the added sugar content helps you pick a yogurt that helps your weight loss goals.
What to Look for in Yogurt Nutrition Facts
- Look for yogurts with at least 15% of the Daily Value (DV) for calcium per serving.
- Choose lower-fat yogurts (2% milkfat or less) to cut down on saturated fat.
- Find yogurts with live, active cultures or probiotics for better digestive health.
- Greek yogurt usually has more protein than regular yogurt.
| Yogurt Type | Protein (g) | Calcium (%DV) | Saturated Fat (g) | |
|---|---|---|---|---|
| Greek Yogurt | 15-20 | 15% | 1-2 | 6-12 |
| Regular Yogurt | 5-10 | 15% | 2-4 | 15-25 |
By reading the nutrition labels and knowing what to look for, you can spot added sugars in yogurt. This way, you can pick the best options for your weight loss journey.
Probiotic Benefits of Yogurt
Yogurt is a great source of probiotics, thanks to its live and active cultures. These cultures can boost gut health. Probiotics in yogurt may help with weight management by changing the gut microbiome. This can affect metabolism, how we feel hungry, and how well we absorb nutrients. Look for yogurts with the “live and active cultures” label to get the most benefits.
Gut bacteria are key to managing body weight. The balance of certain bacteria in our gut is linked to our weight. Probiotics can help by reducing fat absorption, lowering inflammation, and increasing fat loss. They also help control hunger and affect proteins that manage fat.
Some probiotic strains, like Lactobacillus curvatus, Lactobacillus plantarum, Lactobacillus sakei, and Lactobacillus gasseri, are linked to weight loss. They can reduce body fat, waist size, and belly fat. Adding probiotics to diets of people who are overweight or obese can help with weight control and improve insulin use.
Adding probiotics from yogurt to your meals can boost your health in many ways. It supports gut health and might help with weight management. By picking yogurt with live cultures, you can enjoy the benefits of probiotics for better health.
Toppings and Mix-Ins
Plain, unsweetened yogurt is a great start, but adding toppings can make it even better. By choosing the best toppings for yogurt for weight loss, healthy mix-ins for yogurt, and how to make yogurt more flavorful for weight loss, you can turn a simple yogurt into a tasty treat.
Fruit Power
Fresh fruits are perfect for adding sweetness and nutrients to your yogurt. Try these toppings:
- Sliced grapes (26 calories, 6.8g carbs, 5.9g sugar per 1/4 cup)
- Diced strawberries (12 calories, 2.9g carbs, 1.9g sugar per 1/4 cup)
- Plump blueberries (21 calories, 5.4g carbs, 3.7g sugar per 1/4 cup)
- Tangy raspberries (16 calories, 3.7g carbs, 1.4g sugar per 1/4 cup)
- Sliced bananas (90 calories, 23.1g carbs, 12.4g sugar per small banana)
Nutty Goodness
Nuts and nut butters bring crunch and healthy fats to your yogurt. Consider these toppings:
- Almond butter (98 calories, 3g carbs, 1g sugar per tablespoon)
- Crunchy walnuts (190 calories, 4g carbs, 0g sugar per ounce)
- Nutty hemp seeds (166 calories, 2.6g carbs, 0g sugar per ounce)
- Nutrient-dense chia seeds (138 calories, 12g carbs, 0g sugar per ounce)
- Protein-packed pumpkin seeds (158 calories, 3g carbs, 0g sugar per ounce)
Crunchy Cereal Toppers
High-fiber cereals add crunch and nutrients to your yogurt. Try these options:
- Kellogg’s Special K Honey, Almond, Ancient Grains Protein Cereal (230 calories, 38g carbs, 9g sugar per 1 and 1/3 cup)
- Kashi GOL EAN Crunch Cereal (190 calories, 38g carbs, 8g sugar per 3/4 cup)
- Lil Bucks Original Sprouted Buckwheat Cereal (150 calories, 32g carbs, 3g sugar per 1/4 cup)
Be careful with the sugar in some granola and cereals. They can make your yogurt less healthy. Choose low-sugar, high-fiber options for a nutritious snack or meal.
Brand Recommendations
Registered dietitians often suggest the best yogurt brands for weight loss. They look for options that are high in protein, low in sugar, and packed with nutrients. Here are some top picks that can help with weight management:
- Two Good Yogurt – This brand has only 2 grams of sugar per serving. It’s also high in protein.
- Siggi’s – Known for its Icelandic-style skyr, Siggi’s has 15 grams of protein and 90 calories per serving.
- Icelandic Provisions Skyr – This yogurt is thick and creamy, with 18 grams of protein in a 6-ounce container.
- FAGE – FAGE Total 0% is a Greek yogurt favorite. It has 16 grams of protein and a smooth texture.
- Thor’s Skyr – With 18 grams of protein in a 6-ounce cup, Thor’s Skyr is a great choice for those looking for high protein.
Other great options for weight loss include Chobani Zero Sugar, Kite Hill plant-based Greek yogurt, and Oikos PRO High Protein yogurt. These yogurts are high in protein and low in sugar. They can help with healthy weight management when part of a balanced diet.
“Choosing a yogurt that is high in protein and low in added sugars can be a great addition to a weight loss diet. The protein helps keep you feeling full and satisfied, while the low sugar content ensures you’re not consuming excess calories.”
– Registered Dietitian, Sarah Johnson
| Yogurt Brand | Protein (g) | Sugar (g) | Calories |
|---|---|---|---|
| Two Good Yogurt | 12 | 2 | 80 |
| Siggi’s Plain | 15 | 6 | 90 |
| Icelandic Provisions Skyr | 18 | 9 | 140 |
| FAGE Total 0% | 16 | 6 | 100 |
| Thor’s Skyr Vanilla | 18 | 12 | 160 |
Conclusion
Yogurt can be a great choice for those trying to lose weight if picked wisely. Look for yogurts that are high in protein, low in sugars, and have moderate fat. Greek yogurt, Icelandic yogurt, and plain yogurt are top picks that offer lots of nutrients to help you reach your health and fitness goals.
When picking yogurt, always check the nutrition labels for added sugars. Adding fresh fruits and other healthy toppings can make your yogurt both tasty and nutritious. This makes yogurt a fantastic choice for weight loss, fitting easily into a balanced diet.
To pick the best yogurt for losing weight, aim for ones that are rich in protein, have fewer sugars, and moderate fat. By choosing wisely, you can enjoy the creamy taste of yogurt while also supporting your overall health and weight loss goals.