Can yogurt help with weight loss

Yogurt can usually help with weight loss, but it is important to choose sugar free and low-fat products and control intake. Yogurt contains high-quality protein and probiotics, which help increase satiety and regulate intestinal function. The high-quality protein in yogurt can slow down gastric emptying, reduce hunger, and avoid overeating. Probiotics can improve the balance of gut microbiota and promote the elimination of metabolic waste. Some studies have shown that long-term consumption of yogurt may have a slight effect on reducing body fat percentage. Choosing yogurt with less than 300 kilojoules of calories per 100 grams and a fat content of no more than 3 grams is more beneficial for weight control. Suggest adding yogurt as an extra between meals to replace high sugar snacks.

Some flavored yogurts contain a large amount of sugar and thickeners, which may have more calories than regular milk and instead promote fat accumulation. Lactose intolerant individuals may experience bloating and diarrhea, which can affect nutrient absorption efficiency. Some probiotic strains have low survival rates in gastric acid environments and limited practical effects. The jam of commercially available fruit yogurt has a high sugar content, which may offset the benefits of probiotics. Some people may be allergic to dairy products or have gastrointestinal sensitivity, so caution should be exercised when consuming. During weight loss, you can consume 100-200 grams of sugar free yogurt per day, paired with oats or fresh fruits to enhance satiety. Avoid consuming large amounts at night or on an empty stomach to prevent stimulating stomach acid secretion. It is recommended to combine aerobic exercise and strength training to maintain a daily calorie deficit of 300-500 calories. Lactose intolerant individuals can choose lactose free yogurt or plant-based fermented products. If there is persistent bloating or weight rebound, it is necessary to consult a nutritionist in a timely manner to adjust the diet plan.