Home Diets to lose weight Yogurt diet, the probiotic diet

Yogurt diet, the probiotic diet

by Georgia Ede
Published: Last Updated on

A healthy diet for our body

The Yogurt Diet is a balanced diet in which yogurt predominates but it is not a diet in which only yogurt is ingested since it is totally harmful to health to eliminate the rest of the nutrients from our diet; however valuable the properties of a food may be. We must bear in mind that our body needs all the nutrients to be able to carry out its work correctly and develop correctly

The yogurt , or yogurt is a food with a lot of history, is believed to come from the Balkans; in fact the word is of Bulgarian origin and it began to be commercialized worldwide after a study that confirmed that the longevity of the inhabitants of the Balkans was due to the consumption of this food.

Yogurt, so consumed in our society today, is a food that was created to preserve milk, although it is now used as a dessert but also to make sauces or salads.

It is also a great gastrointestinal protector and is used as a probiotic food par excellence since it has many benefits.

What does yogurt give us?

It is a very complete food, one of the greatest properties is its source of calcium , essential for growth and for the care of bones and teeth. Proteins, fats and hydrates with a predominance of lactose provide the necessary energy for the body, with the advantage of providing very few calories in skimmed varieties.

In fact, skimmed yogurt is present in most weight loss diets. It also provides vitamin A, b, b12, folic acid, phosphorus, potassium, magnesium, zinc and iodine.

Studies show that there is a lower risk of suffering from Type II Diabetes, with the regular consumption of yogurt.

This diet is highly recommended for people suffering from this disease, since it is very beneficial in delaying the negative effects that diabetes produces in the human body.

It is also a product with numerous benefits due to its bactericidal action that protects our intestinal flora and helps our body’s defense system against external aggressions such as cold, changes in temperature, environmental substances, etc. Due to this fact, and because active ferments such as bifidus or   l-casei are added , yogurt is considered a probiotic food .

There are many types of yogurt such as Greek that is made with added cream, so we will not consume it during this diet, due to its high fat content. We can also find them in multiple flavors, with pieces, cereals, chocolate, etc.

  • If you still do not know the benefits of probiotics and prebiotics and their differences, we encourage you to read this post that explains everything in detail.

The yogurt diet to lose weight

The diet that we offer below contains a 5-day menu, which you can repeat or modify to do the diet for a longer time, since it is a balanced diet , it does not pose any risk to our health. To lose weight, we must take into account that we must consume 0% fat-free skimmed yoghurts, to try to provide a lower amount of calories to the body.

To help you lose weight, and if you like yogurt, you may also like another food with probiotic properties and that also helps you lose weight; this is the case of milk kefir . In the link you can find all the information you need to know about this revolutionary product for weight loss systems that you can make yourself at home.

We will bet on a high consumption of seasonal fruits and vegetables, eliminating refined and processed products from the diet. We will opt for a healthy cuisine based on grilled, baked or steamed cooking. Avoiding fried, battered, breaded, sweet, and saturated fat.

We should drink around 1.5 – 2 liters of water a day and exercise regularly.

The calories in yogurt

The energy value of skimmed yogurts ranges between 34 and 60 kcal, while the whole ones range from 60 kcal to about 220 kcal per 100ml.

 

For this reason, we must bear in mind that it is preferable to opt for skimmed yoghurts that provide us with a low fat content, and therefore less caloric intake .

We must also monitor the sugar they contain and preferably choose those sweetened or with honey .

Orientative menu of the yogurt diet

DAY 1
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A chicken fillet, accompanied with a salad of natural yogurt with cucumber, celery garnished with lemon and pepper.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
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Complete salad (without corn) with yogurt sauce.

 

DAY 2
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A plate of pasta with crab sticks, corn, tomato, cucumber with yogurt sauce.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
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A bowl of fruit with yogurt.

 

DAY 3
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A white fish fillet with steamed vegetables and a skimmed yogurt with strawberries
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
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A French omelette with three slices of turkey and three slices of pineapple with a yogurt.

 

DAY 4
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A fillet of beef accompanied by a salad of cucumber, celery, and yogurt with lemon and pepper.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grains. Option 2: Infusion with two biscuits with fresh cheese.
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A bowl of seasonal fruit with yogurt.

 

DAY 5
Breakfast
Option 1: An infusion with toast of turkey or york ham. Option 2: Coffee with skim milk and 3 whole grain cookies.
Midmorning
A piece of fruit or natural juice.
Meal
A complete salad with chunks of chicken with yogurt sauce and a piece of fruit.
Mid afternoon
Option 1: A low-fat yogurt with 2 whole grain crackers. Option 2: Infusion with two biscuits with fresh cheese.
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A scrambled eggs with mushrooms and prawns and fruit with yogurt.

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