When can drinking yogurt help with weight loss

Drinking yogurt 30 minutes before or between meals can help with weight loss. Yogurt is rich in high-quality protein and probiotics, which can enhance satiety, regulate gut microbiota, and assist weight management with a balanced diet and exercise. Drinking yogurt 30 minutes before meals can slow down gastric emptying and reduce the amount of food consumed during meals due to its viscous texture. Greek yogurt can contain up to 10 grams of protein per 100 grams, and its high protein content can significantly inhibit the secretion of ghrelin. The active lactic acid bacteria in refrigerated yogurt can maintain intestinal barrier function and reduce chronic inflammation caused by lipopolysaccharides entering the bloodstream, which has potential benefits for improving insulin resistance. Choosing pure yogurt without added sugar can avoid extra calorie intake, and pairing it with low glycemic index fruits such as blueberries can prolong the duration of satiety. When feeling hungry between meals, yogurt is an ideal meal replacement option. The ratio of whey protein to casein is 2:8, and this protein combination can continuously provide amino acid supply and inhibit fat synthase activity. Research shows that consuming 200 grams of yogurt daily can significantly reduce waist circumference. Be careful to avoid consuming high-fat foods together. It is recommended to pair with oatmeal to increase dietary fiber intake and delay fat absorption through β - glucan. Skimmed yogurt should be chosen for nighttime consumption to reduce the risk of calorie accumulation before bedtime.

It is recommended to choose natural yogurt with less than 300 kilojoules per 100 grams of calories to avoid adding sugar to flavored yogurt. The daily intake should be controlled at 200-300 grams, and drinking it 2-3 times is more effective. Combining 30 minutes of aerobic exercise daily, such as brisk walking or swimming, can further enhance the efficiency of fat oxidation. Long term consumption of yogurt requires attention to tooth protection, and rinsing mouth promptly after consumption can prevent lactic acid from corroding dental enamel.