Drinking yogurt alone at night to lose weight

Drinking yogurt alone for weight loss at night may not achieve the desired results. Although yogurt contains protein and probiotics, it is calorie and nutrient limited. Weight loss requires a combination of calorie control and a balanced diet. Yogurt, as a dairy product, contains high-quality protein and calcium. Moderate intake can help maintain the balance of gut microbiota. However, regular yogurt has a high sugar content, and some flavored yogurts can contain 10-15 grams of added sugar per 100 grams. Long term consumption alone at night may lead to excessive calories. Non fat and sugar free yogurt is relatively more suitable for weight loss individuals, but still lacks nutrients such as dietary fiber and essential fatty acids. The metabolic rate of the human body decreases at night, and consuming a single food can easily trigger a rebound in hunger the next day, which may actually increase the risk of overeating. Some individuals may experience bloating and diarrhea due to lactose intolerance, and drinking on an empty stomach may also stimulate gastric acid secretion. People with gastrointestinal sensitivity who consume cold food at night may affect their sleep quality. Casein in yogurt takes a long time to digest, which may cause a burden on those with weaker digestive function. Special groups such as diabetes patients should pay more attention to the carbohydrate content in yogurt.

It is recommended to use yogurt as an add-on instead of a regular meal, and pair it with a small amount of nuts or whole wheat bread to enhance satiety. During the weight loss period, it is important to ensure a daily intake of 300-500 grams of vegetables, 200-350 grams of fruits, and moderate amounts of coarse grains. Diversifying the diet can provide the body with vitamins and minerals. It can be combined with 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises combined with resistance training. If professional weight loss guidance is needed, personalized plans can be developed at the hospital's nutrition department.