The yogurt diet is the name given to an Internet phenomenon and another eating plan, which was the basis of a book written by Ana Luque. Both diets center on using yogurt to increase weight loss and restore body health. According to Ana Luque, yogurt should be added to a menu of detoxifying foods that will cleanse the body and restore wellness. Internet instructions support eating only yogurt throughout the day for fast weight loss. There are no formal instructions for the Internet yogurt diet.
The two forms of yogurt diet are based on probiotics and the healthy flora present in intestine. Healthy flora helps to break down and digest food. When food is broken down completely, colon health and function typically improves. This could support claims of overall health improvements on yogurt diet plans. Weight loss is based on calorie restriction as low-fat yogurt usually contains between 100 and 120 calories per serving.
Yogurt can contain fruit, protein, and dairy which are three major food groups for dieters. Eating only yogurt may be difficult over a prolonged period of time, but no known health problems have been reported as of late 2009. In order to consume enough calories to maintain health, 10 to 12 cups of yogurt would need to be eaten every day.
Eating yogurt alone does leave out vegetables and whole grains from food menus. Ana Luque’s version of the yogurt diet does not support severe food restriction. Instead of eating yogurt exclusively, dieters on her plan are advised to eat three servings of yogurt every day in addition to approved foods. Wholesome foods and herbs are approved, but no list of these foods could be found online.
Yogurt contains probiotics, which are found naturally in intestines. Research has found that processed, high-fat, and fast-food diets tend to deplete probiotic levels. Antibiotic use can also reduce numbers of probiotic bacteria. Yogurt is a healthy source of probiotics, in some cases. Not all yogurts contain healthy flora, as these bacteria need to be added during manufacturing.
According to Luque, diets rich in probiotics can reduce inflammation, increase weight loss, and detoxify the body. These claims are not supported by scientific research. Luque also claims the probiotics present in yogurt can heal eating disorders.
Yogurt diets are all usually based on intestinal flora, so it is important to choose yogurt that includes probiotics and prebiotics on the ingredient list. Yogurts high in sugar and fat are not typically allowed. There is no mention of exercise in any of the information about the Internet yogurt diet or Ana Luque’s plan.
Yogurt Diet Plan
If you're not interested in following Luque's unique yogurt diet, you can still create a healthy diet plan that centers around consuming more yogurt on a regular basis. One serving each day of probiotic-rich, high-protein yogurt is a good place to start for many people. If you already eat yogurt on a regular basis, consider eating it twice or three times a day to up your intake. It can be especially beneficial when it's used to replace foods that are higher in calories and lacking in protein.
For example, yogurt is a great swap for sugar-filled desserts that can still help satisfy your sweet tooth. You can also season it with fresh herbs, spices, or low-calorie sauces to make a tasty dip for fresh vegetables. It even works well as a marinade for meats.
Before you start any new diet plan, you should always consult your physician first. This is especially true for diets that eliminate certain foods or require large amounts of others. People with underlying health conditions, such as diabetes, heart disease, or digestive issues should be especially careful when starting a new way of eating. While a yogurt diet plan can help some people lose weight quickly, it's usually better to make gradual lifestyle changes you can stick to for slow and steady weight loss.
Why Is Yogurt Good for Weight Loss?
Most doctors and nutritionists alike recommend consuming yogurt as part of a balanced and nutritious diet for three main reasons:
- Protein content
- Probiotic benefits
- Calcium content
Probiotics help balance your digestive system. This can improve your metabolism and help you make better use of the nutrients you consume. Many believe these beneficial bacteria can improve several other areas of your health as well, from immunity to pain management. Calcium plays a key role in muscle function, but it's mainly known for strengthening bones and teeth. Many adults don't consume enough calcium, so yogurt is a great way to get more of this essential nutrient.
However, it's the protein content in yogurt that plays a major role in weight loss. In addition to giving your body continuous energy, protein helps you feel fuller longer. This keeps you from snacking more or reaching for other unhealthy options to stave off hunger throughout the day. However, not all yogurt is created equal, and some options can actually do more harm than good when consumed on a routine basis.
What Yogurt is Good for Weight Loss?
If you want to use yogurt to help you lose weight, remember to check the labels first. Greek yogurt is usually the best choice because it's much higher in protein than other options. However, there are many types of Greek yogurt that are also loaded with sugar and fat, which can have an adverse effect on weight loss. Look for low-fat products that are high in protein and low in sugar for daily consumption. Sweeter yogurts can still be a healthier substitute for high-calorie desserts, as long as they are enjoyed in moderation.