The yogurt diet is a balanced eating plan that is not based solely on the consumption of this dairy. Although there are “miracle” plans with the same name, today we propose a balanced model that gives better results without exposing health.
Yogurt is a food full of nutrients that benefit various functions of the body. In addition to providing calcium for the bones, it contains probiotics or “live cultures” that repopulate the intestinal microbiota to achieve better digestive health.
On the other hand, it is a very versatile ingredient that can be incorporated in many ways into food. While the ideal is to take it in its natural state, it can also be the replacement of some dressings and sauces for main dishes.
How to do this diet?
There are many reasons to opt for the yogurt diet as an alternative to lose weight more easily. First, it proposes a varied and safe eating plan, as it combines ingredients to meet all the nutritional requirements of the body.
On the other hand, the number of calories ingested per day decreases. However, it does not become hypocaloric or extreme.
Since yogurt has a prolonged satiating effect, it prevents food anxiety crises and helps moderate “pecking”.
Similarly, this food is an important source of B vitamins, calcium, magnesium and essential amino acids whose assimilation protects several vital functions. That is, it helps regulate the nervous system, take care of bones and protect muscle health.
Among other things, its lactic acid regulates the intestinal pH and promotes the growth of the “good” bacteria that strengthen the immune system. Therefore, this diet is perfect to increase the defenses and promote the relief of some infections.
Don't miss it: Recipe to prepare light yogurt sauce..
In the yogurt diet it is proposed to complement a balanced eating plan with several portions of this dairy. However, considering that all excesses are bad, their application is only advised for 5 or 7 days.
In this period you should choose low-calorie ingredients, which meet the body's nutrient needs. In addition, sources of sugars, simple carbohydrates and saturated fats should be excluded.
Food allowed
Fresh vegetables and fruits
Lean meats and fish
Whole grains and legumes
Nuts and seeds
Low fat cheeses
Forbidden food
Red meat and sausages
Fritters and snacks package
Precooked or junk food
Bread and industrial pastries
Sugary juices and soft drinks
Sweets and derivatives
Other considerations
Make five meals a day: three main meals and two snacks.
Ideally, consume plenty of water throughout the day: between 6 and 8 glasses.
Also, avoid fried, battered and breaded. Instead, use baked, steamed or cooked in water methods.
Finally, take skimmed natural yogurt, free of added sugars and flavors.
Recommended menus for the yogurt diet
The menus that we propose below to make the yogurt diet are simple examples of how this plan should be followed. However, everyone is free to vary the main meals with the healthy foods they prefer.
Breakfast options
A glass of natural yogurt, a toast with turkey ham and fruit to taste.
Two slices of bread with light jam, half a cup of plain yogurt and a slice of apple.
A cup of herbal tea, two whole toast with avocado and a natural yogurt.
Midmorning
Half a cup of plain yogurt with a handful of nuts (about 20 or 30 grams).
Fruit Macedonia sprinkled with yogurt.
Natural yogurt smoothie with berries.
Read this article: 7 reasons why you should not miss breakfast
Lunch options
A bowl of green salad with yogurt sauce and diced chicken breast.
Chicken fillet accompanied with a yogurt salad with cucumber and celery.
Pasta dish with yogurt sauce and crab sticks.
Snack
A glass of low-fat yogurt and two whole-grain cookies.
Half bowl of strawberries with plain yogurt.
Natural yogurt with chia seeds.
Food options
Portion of baked fish, steamed vegetables and portion of whole wheat bread with yogurt.
French omelette with three slices of turkey and two slices of pineapple with a yogurt.
Scrambled eggs with mushrooms and shrimp and fruit bowl with yogurt.
Are you trying to lose weight and don't know how to start? Opt for the yogurt diet. As you can see, they are easy to follow options that do not involve enduring hunger. Of course, as soon as you finish them, keep eating healthy so you don't gain weight again.
Beet diet, test its effects Beet diet, test its effects
This is a food that is loved or hated. If you like it, you'll love knowing that the beet diet is great for losing those extra kilos.
Bibliography
Daniela Echeverri Castro
Professional editor with more than 7 years of experience. Daniela Echeverri Castro has worked as a content creator and editor on different websites. She has been coordinator and content manager in various editorial teams. It also has extensive experience in SEO and digital marketing.
In recent years he has focused his writing work on health, nutrition and wellness issues. In addition, he took the course Nutrition and obesity: overweight control, offered by the National Autonomous University of Mexico (UNAM). He has also collaborated in several projects for editing and curating texts for thematic blogs. Since 2014 she is an editor in Better with Health and currently collaborates in the editorial section of the MContigo Group..
Yogurt is a food full of nutrients that benefit various functions of the body. In addition to providing calcium for the bones, it contains probiotics or “live cultures” that repopulate the intestinal microbiota to achieve better digestive health.
On the other hand, it is a very versatile ingredient that can be incorporated in many ways into food. While the ideal is to take it in its natural state, it can also be the replacement of some dressings and sauces for main dishes.
How to do this diet?
There are many reasons to opt for the yogurt diet as an alternative to lose weight more easily. First, it proposes a varied and safe eating plan, as it combines ingredients to meet all the nutritional requirements of the body.
On the other hand, the number of calories ingested per day decreases. However, it does not become hypocaloric or extreme.
Since yogurt has a prolonged satiating effect, it prevents food anxiety crises and helps moderate “pecking”.
Similarly, this food is an important source of B vitamins, calcium, magnesium and essential amino acids whose assimilation protects several vital functions. That is, it helps regulate the nervous system, take care of bones and protect muscle health.
Among other things, its lactic acid regulates the intestinal pH and promotes the growth of the “good” bacteria that strengthen the immune system. Therefore, this diet is perfect to increase the defenses and promote the relief of some infections.
Don't miss it: Recipe to prepare light yogurt sauce..
In the yogurt diet it is proposed to complement a balanced eating plan with several portions of this dairy. However, considering that all excesses are bad, their application is only advised for 5 or 7 days.
In this period you should choose low-calorie ingredients, which meet the body's nutrient needs. In addition, sources of sugars, simple carbohydrates and saturated fats should be excluded.
Food allowed
Fresh vegetables and fruits
Lean meats and fish
Whole grains and legumes
Nuts and seeds
Low fat cheeses
Forbidden food
Red meat and sausages
Fritters and snacks package
Precooked or junk food
Bread and industrial pastries
Sugary juices and soft drinks
Sweets and derivatives
Other considerations
Make five meals a day: three main meals and two snacks.
Ideally, consume plenty of water throughout the day: between 6 and 8 glasses.
Also, avoid fried, battered and breaded. Instead, use baked, steamed or cooked in water methods.
Finally, take skimmed natural yogurt, free of added sugars and flavors.
Recommended menus for the yogurt diet
The menus that we propose below to make the yogurt diet are simple examples of how this plan should be followed. However, everyone is free to vary the main meals with the healthy foods they prefer.
Breakfast options
A glass of natural yogurt, a toast with turkey ham and fruit to taste.
Two slices of bread with light jam, half a cup of plain yogurt and a slice of apple.
A cup of herbal tea, two whole toast with avocado and a natural yogurt.
Midmorning
Half a cup of plain yogurt with a handful of nuts (about 20 or 30 grams).
Fruit Macedonia sprinkled with yogurt.
Natural yogurt smoothie with berries.
Read this article: 7 reasons why you should not miss breakfast
Lunch options
A bowl of green salad with yogurt sauce and diced chicken breast.
Chicken fillet accompanied with a yogurt salad with cucumber and celery.
Pasta dish with yogurt sauce and crab sticks.
Snack
A glass of low-fat yogurt and two whole-grain cookies.
Half bowl of strawberries with plain yogurt.
Natural yogurt with chia seeds.
Food options
Portion of baked fish, steamed vegetables and portion of whole wheat bread with yogurt.
French omelette with three slices of turkey and two slices of pineapple with a yogurt.
Scrambled eggs with mushrooms and shrimp and fruit bowl with yogurt.
Are you trying to lose weight and don't know how to start? Opt for the yogurt diet. As you can see, they are easy to follow options that do not involve enduring hunger. Of course, as soon as you finish them, keep eating healthy so you don't gain weight again.
Beet diet, test its effects Beet diet, test its effects
This is a food that is loved or hated. If you like it, you'll love knowing that the beet diet is great for losing those extra kilos.
Bibliography
Daniela Echeverri Castro
Professional editor with more than 7 years of experience. Daniela Echeverri Castro has worked as a content creator and editor on different websites. She has been coordinator and content manager in various editorial teams. It also has extensive experience in SEO and digital marketing.
In recent years he has focused his writing work on health, nutrition and wellness issues. In addition, he took the course Nutrition and obesity: overweight control, offered by the National Autonomous University of Mexico (UNAM). He has also collaborated in several projects for editing and curating texts for thematic blogs. Since 2014 she is an editor in Better with Health and currently collaborates in the editorial section of the MContigo Group..
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