When is the best time to drink yogurt for weight loss

Drinking yogurt 30 minutes before or between meals has a better weight loss effect. Yogurt is rich in high-quality protein and probiotics, which can help enhance satiety and regulate gut microbiota. However, it requires a low calorie diet and regular exercise to achieve the desired effect. Drinking yogurt before meals can slow down gastric emptying through protein and milk fat, reducing the amount of food consumed during meals. Choosing sugar free low-fat yogurt can avoid additional calorie intake, and it is recommended to pair it with a small amount of nuts or fruits to increase dietary fiber intake. Research shows that people who consume dairy products before meals reduce their calorie intake by an average of 10 to 15 percent per meal.

Some individuals may experience bloating and diarrhea due to lactose intolerance, which can be replaced by lactose free yogurt or plant-based fermented products. When the metabolic rate is low at night, excessive consumption of sugary yogurt may lead to excess calories. It is recommended to control the single intake within the range of 150-200 milliliters. People with gastrointestinal sensitivity should avoid drinking supercooled yogurt on an empty stomach.

It is recommended to control the daily yogurt intake during weight loss at 200-300 grams, and prioritize natural fermented products with only raw milk and bacterial strains on the ingredient list. Long term maintenance of a reasonable dietary structure, combined with 150 minutes of moderate intensity exercise per week, is necessary to achieve healthy weight loss. Pay attention to individual tolerance and adjust to a small amount one hour after meals when experiencing indigestion.