Yogurt weight loss or pure milk weight loss

Yogurt and pure milk each have their own advantages in weight loss, and the specific choice should be determined based on individual physical fitness and needs. Yogurt contains probiotics that help regulate gut microbiota, while pure milk with high protein content can enhance satiety. Probiotics in yogurt can help improve intestinal microbiota balance, promote digestion and absorption efficiency, and reduce the retention time of food residues in the intestine. Some low sugar yogurts have lower carbohydrate content and are suitable for controlling total calorie intake. The digestion speed of whey protein and casein in pure milk is different, which can prolong the duration of satiety and reduce unnecessary eating. Although whole milk is slightly higher in calories, the conjugated linoleic acid in it may contribute to fat metabolism. The sour taste of yogurt may stimulate the appetite of some people, leading to an increase in intake. Flavored yogurt with added fruit or sugar will significantly increase its calorie content. Lactose in pure milk may cause bloating in lactose intolerant individuals, affecting nutrient absorption efficiency. Defatted pure milk reduces the content of fat soluble vitamins while removing fat, and long-term consumption may require attention to nutritional balance.

It is recommended to alternate between consuming two types of dairy products based on daily dietary structure, choosing low temperature yogurt without added sugar and pasteurized pure milk. Combining moderate exercise and a balanced diet can achieve the best weight loss effect, and the intake of dairy products should be controlled at 300-500 milliliters per day.