Discover how yogurt can help with weight loss? Ways that this probiotic-rich food can support your journey to a healthier you. Yogurt, a fermented dairy product commonly enjoyed as a creamy breakfast or snack, is known for its potential benefits in bone health and digestion. Some even claim it aids weight loss. But is there scientific evidence to back up these claims.
This article breaks down yogurt-based diets and whether they contribute to weight loss.
Exploring Two Yogurt Diets
Certain diets heavily feature yogurt as a weight-loss. Review two diets to see if they’re backed by scientific research.
The Yoplait Light Two Week Tune Up
One such diet, popularized by actress Jeannie Mai, was referred to as the Yoplait Yogurt Diet or Yoplait Light Two Week Tune Up. Although Yoplait no longer promotes this plan, it once claimed that individuals could lose 2–5 pounds (1–2.5 kg) in 14 days through this yogurt-focused diet.
This diet involved consuming yogurt at least twice a day and outlined specific meal and snack guidelines:
- 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, like salad dressing or butter
- Snacks: 1 cup (about 175 grams) of raw vegetables or 1/2 cup (about 78 grams) of cooked vegetables, plus 3 servings of fat-free dairy throughout the day
With calorie intake limited to 1,200 calories daily, and the recommendation of 30–40 minutes of daily walking, this diet aimed to create a calorie deficit for weight loss. Some proponents believed the emphasis on fat-free yogurt was beneficial, arguing that fat in other yogurts increases cortisol production, a stress hormone linked to anxiety and hunger.
While research does associate higher cortisol levels with increased appetite and obesity risk, dietary fat’s impact on cortisol levels isn’t well-established. Moreover, fat-free yogurts like Yoplait Light often contain higher sugar levels, raising cortisol levels and triggering hunger. Studies also suggest that full-fat dairy might be linked to reduced obesity risk.
In a study involving 104 women, half followed the Yoplait Two Week Tune Up while the other half followed standard 1,500- or 1,700-calorie diets. After the initial 2 weeks, the yogurt group’s daily calories increased to 1,500 or 1,700 for 10 weeks. Although the Yoplait group lost an average of 11 pounds (5 kg) over 12 weeks, there was no significant weight loss difference compared to the other group.
This suggests that the Yoplait diet’s weight loss stemmed from calorie reduction, not solely from eating yogurt. It’s also important to note that the study received partial funding from General Mills, the owner of Yoplait.
The Yogurt Diet: Does It Support Weight Loss?
In her book, Nutritionist Ana Luque promotes the Yogurt Diet, suggesting that yogurt is key to weight loss and overall health.
Luque claims that the probiotics found in yogurt can address various health concerns, including obesity, digestive issues, lactose intolerance, acid reflux, allergies, diabetes, irritable bowel syndrome (IBS), gum disease, yeast infections, slow metabolism, and ulcers.
Her book even includes a 5-week detox plan centered around consuming multiple servings of yogurt daily. While Luque shares her personal success story of overcoming digestive problems and lactose intolerance through this diet, there is currently no scientific evidence to validate the effectiveness of her approach.
Exploring Yogurt’s Impact on Weight Loss
Several theories circulate about yogurt’s potential to aid weight loss based on its nutrient composition.
Calcium Claim
Yogurt is a rich source of calcium, with 1 cup (245 grams) supplying about 23% of the Daily Value (DV) for this mineral.
Calcium is vital for bone health and has been studied for its potential weight loss effects. Some studies suggest that higher blood calcium levels may inhibit fat cell growth. Animal research also shows calcium supplements might reduce body weight and fat mass.
However, the evidence regarding calcium’s impact on human weight loss is mixed. While some studies link calcium supplements to less weight gain over time, the effects are generally modest.
Protein Claim
Yogurt’s protein content might contribute to weight loss in several ways, such as:
- regulating hunger hormones
- boosting metabolism
- promoting feelings of fullness
- preserving muscle mass during weight loss efforts.
A cup of yogurt can provide anywhere from 8 to 22 grams of protein, depending on the type.
Yet, yogurt is not the only source of protein; other foods like lean meats, eggs, fish, beans, and soy also offer significant protein content.
Probiotic Claim
Yogurt contains probiotics, beneficial bacteria that support gut health. Although research on this topic is limited, early studies suggest that probiotics, particularly Lactobacillus in yogurt, may reduce weight and belly fat.
A study involving overweight adults found that consuming yogurt with specific probiotics led to more significant reductions in body fat than yogurt without probiotics.
While yogurt’s nutrients like calcium, protein, and probiotics show potential for aiding weight loss, further research is needed to validate these claims and fully understand their effects on human health.
Is Yogurt Effective for Losing Weight?
Aside from its nutrients, you might be curious about what research indicates regarding yogurt and weight loss. Notably, how you incorporate yogurt into your diet can influence its impact on your weight.
Including yogurt in your diet
A study involving 8,516 adults over 2 years found that those who consumed more than 7 servings of yogurt per week had a lower likelihood of being overweight or obese compared to those who ate 2 or fewer servings per week.
Similarly, another study with 3,440 participants revealed that individuals who ate at least 3 servings of yogurt weekly experienced less weight gain and smaller changes in waist circumference compared to those consuming less than 1 serving per week.
However, it’s important to note that these studies are observational and can’t establish a cause-and-effect relationship. In a review of six randomized controlled trials, which are considered the highest standard of scientific research, only one study demonstrated a significant impact of yogurt on weight loss.
Therefore, although regular yogurt consumption might be linked to a reduced risk of overweight or obesity, current research doesn’t conclusively support the notion that simply adding yogurt to your diet leads to weight loss.
Substituting yogurt for other foods
Swapping a high-fat, low-protein snack with yogurt could aid weight loss.
In a study involving 20 healthy women, participants were provided with either 160 calories of yogurt or the same amount of calories from high-fat crackers and chocolate as an afternoon snack. Those who had yogurt reported feeling fuller for longer and consuming approximately 100 fewer calories during dinner.
This suggests that replacing other snack choices with yogurt might help you better manage your appetite and reduce your overall calorie intake.
Possible Drawbacks of Yogurt for Weight Loss
While yogurt can be a healthy addition to your diet, not all yogurt products are equally good.
In fact, many yogurts have significant amounts of added sugar, particularly fat-free and low-fat flavored varieties. Diets high in added sugars have been linked to a higher risk of obesity, weight gain, as well as health conditions such as heart disease and type 2 diabetes.
Therefore, it’s important to check the yogurt’s label before purchasing. Opting for plain and unsweetened yogurts is the best choice, as they do not contain added sugars.
Ways to Include More Yogurt in Your Diet in a Healthy Manner
Yogurt can be a versatile and nutritious part of your diet. Here are some smart ways to integrate it into your daily routine:
- Combine it with berries, nuts, and seeds for a well-rounded breakfast or a satisfying snack.
- Blend it into smoothies for added creaminess and nutrients.
- Mix it into overnight oats for a delicious and nourishing morning meal.
- Add a spoonful of yogurt to enhance your hot oatmeal, protein pancakes, or whole-grain waffles.
- Mix yogurt with herbs and seasonings to create flavorful dips, salad dressings, and spreads.
Swap out sour cream for whole milk yogurt when topping tacos and burrito bowls.
Substitute yogurt for butter in baked goods like muffins and quick bread to make them healthier.
In Conclusion
Yogurt is an excellent source of calcium, protein, and probiotics, making it helpful for weight loss.
However, it’s important to be cautious of fad diets like the Yoplait Two Week Tune Up and Ana Luque’s Yogurt Diet, which lacks solid scientific support and might have negative health implications.
Using yogurt to replace high-calorie, low-protein foods might be a more effective weight-loss strategy than simply adding it to your diet. Its ability to keep you full for longer could naturally lead to fewer calories throughout the day.
Additionally, yogurt regularly is linked to a lower risk of excess weight and obesity.
In summary, incorporating yogurt into a balanced diet can be a nutritious and satisfying way to lose weight.