How much yogurt is good to drink every day during the weight loss period

During the weight loss period, it is recommended to drink 100-200 grams of yogurt per day. Yogurt is rich in high-quality protein and probiotics, but intake should be controlled to avoid excessive calories. As a low calorie dairy product, yogurt contains about 60-80 calories per 100 grams, and 100-200 grams per day can provide calcium and intestinal probiotic support. Choosing sugar free or low sugar yogurt can reduce additional sugar intake, and pairing it with breakfast or as an extra meal can enhance satiety. Greek yogurt has a higher protein content and is suitable for supplementing after exercise. Pay attention to the nutrition chart and avoid fruit flavored yogurt with a sugar content exceeding 10%. Refrigerated yogurt contains more active probiotics, and drinking it half an hour before meals helps with digestion and absorption. The whey protein and casein in yogurt can delay gastric emptying time and reduce hunger. However, excessive consumption may lead to bloating or diarrhea, especially for lactose intolerant individuals who should choose zero lactose yogurt. It is recommended to pair yogurt with oats and nuts to balance dietary fiber and healthy fat intake. Avoid excessive drinking at night to prevent heat accumulation. The commercially available yogurt may contain thickening agent or essence, and self-made sugar free yogurt is a healthier choice.

During weight loss, it is necessary to adjust yogurt intake based on individual basal metabolic rate to avoid completely replacing meals with yogurt. Cooperate with daily 30 minute aerobic exercise and strength training, and regularly monitor changes in body fat percentage. If you experience gastrointestinal discomfort, you can switch to lactose free yogurt or reduce your single consumption. It is recommended to choose brands labeled as "raw milk fermentation" with fewer additives, and pay attention to the labeling of the number of active bacteria within the shelf life.