Yogurt diet : Yogurt is a fermented dairy product that is enjoyed around the world as a creamy breakfast or snack.

Additionally, it is associated with bone health and digestive benefits. Some people even claim that it promotes weight loss (, ).

In fact, several diets focus solely on yogurt, claiming that it is essential for helping you lose weight. Still, you may wonder how these claims hold up to scientific scrutiny.

This article explains everything you need to know about yogurt-specific diets and whether this popular dairy product helps you lose weight.

Two Yogurt Diets Explained

Multiple Diets Make Yogurt a key element, emphasizing that this food helps you lose weight quickly.

This section reviews two of these diets to determine whether they are based on sound science.

The Yoplait Light Two-Week Tune-Up

One such diet, promoted by actress Jeannie Mai, was known as the Yoplait Yogurt Diet or Yoplait Light Two Week Tune Up. Although Yoplait no longer launches the two-week focus program, this popular yogurt diet claimed to help individuals lose 1 to 2,5 kg (2 to 5 pounds) in 14 days.

This diet had you eating yogurt at least twice a day. Its rules included specific instructions for meals and snacks:

• Breakfast and lunch: 1 container of Yoplait Lite yogurt, 1 cup (about 90 grams) whole grains and 1 serving of fruit
• Having dinner: 6 ounces (about 170 grams) of lean protein, 2 cups (about 350 grams) of vegetables, and a small amount of fat, such as salad dressing or butter
• Snacks: 1 cup (about 175 grams) of raw vegetables or 1/2 cup (about 78 grams) of cooked vegetables, plus 3 servings of fat-free dairy products throughout the day

The diet reduced your calorie intake to just right and recommended that you increase your physical activity by walking 30 to 40 minutes a day. Together, these factors lead to a calorie deficit, which can help you lose weight (, ).

Some proponents of the diet have argued that the emphasis on fat-free yogurt is also beneficial, saying the fat in other yogurts increases production of the stress hormone cortisol. This increase is thought to increase levels of anxiety and hunger.

While research links it to an increase in appetite and risk of obesity, dietary fat has not been linked to a significant increase in cortisol levels (,,).

In fact, fat-free yogurts like Yoplait Light are often higher in sugar, which increases cortisol levels and hunger. Additionally, studies link full-fat dairy products to a reduced risk of obesity (, , ).

One study gave 104 women either the Yoplait Two Week Tune Up program or a standard 1500 or 1700 calorie diet. After the first 2 weeks, people in the yogurt group had their daily calories increased to 1500 or 1700 for 10 weeks ().

Although women in the Yoplait group lost an average of 11 pounds (5 kg) during the 12-week study period, there was no significant difference in weight loss between the two groups ().

These results suggest that the weight loss from the Yoplait Two Week Tune Up program was the result of reducing calories and not of yogurt consumption.

It's also worth noting that the study was partially funded by General Mills, which owns Yoplait.

The yogurt diet

Nutritionist Ana Luque promotes an eating pattern called the yogurt diet in her book of the same name, which says that yogurt is the secret to losing weight and support overall health.

More specifically, she states that the probiotics contained in yogurt helps treat obesity, lactose intolerance, digestive issues, acid reflux (IBS), allergies, diabetes, gum disease, yeast infections, slow metabolism and ulcers.

The book also includes a 5-week detox diet that involves eating several servings of yogurt every day.

While the author claims that this diet helped her overcome digestive issues and problems, there is currently no evidence to support the effectiveness of her diet.

summary

Yoplait and Ana Luque's yogurt diets are based on the notion that yogurt promotes weight loss. However, none of the diets have been studied for their short- or long-term effectiveness, and the Yoplait diet, in particular, is high in added sugar.

Theories about yogurt and weight loss

Several theories suggest that yogurt promotes weight loss due to its various nutrients.

The calcium claim

Dairy yogurt is considered an excellent source of calcium, with 1 cup (245 grams) providing approximately 23% of the daily value (DV) ().

Calcium is an essential mineral important for bone health. It has also been studied for its effects on weight loss (, ).

Test-tube studies reveal that higher blood levels of calcium can reduce the growth of fat cells. Likewise, animal studies are linked to significant reductions in body weight and fat mass ().

However, the effect of calcium on weight loss in humans is mixed.

A study of 4733 people associated calcium supplements with significantly less weight gain over time in children, adolescents, adult men, premenopausal women, and adults with lower body mass index (BMI). healthy ().

However, the overall effect of the supplements was quite small. On average, those who took calcium gained 2,2 pounds (1 kg) less than those who did not take the supplements ().

A few other studies suggest that dietary or supplemental calcium may promote weight and fat loss in children, postmenopausal women with obesity, and men with obesity (, , ).

However, several other studies do not show a significant link between increased calcium intake and weight loss (, , , , ).

As such, more research into the calcium content of yogurt is needed.

The protein claim

Content yogurt proteins can promote weight loss in a variety of ways. These include:

• Regulation of hunger hormones. High protein intake has been found to increase the levels of several appetite-reducing hormones. It also reduces levels of the hunger hormone ghrelin (, , ).
• Increase your metabolism. A high-protein diet can help you burn more calories throughout the day (, ).
• Keep you full. Increasing your protein intake has been shown to increase feelings of fullness and satisfaction. So, a high-protein diet can naturally encourage you to consume fewer calories throughout the day (, ).
• Help preserve muscle during weight loss. Along with reduced calorie intake, a high-protein diet can help preserve muscle mass while promoting fat loss, especially when combined with resistance exercise (, , ).

One cup (245 grams) of yogurt contains anywhere from 8 grams of protein in regular yogurt to 22 grams in Greek yogurt (, ).

However, this dairy product is not unique in its protein content. Foods like lean meat, poultry, fish, eggs, beans and soy are also ().

The probiotic claim

Yogurt is a good source of probiotics, which are beneficial bacteria that (, ).

Although research is limited, early studies suggest that – particularly those containing Lactobacillus bacteria, which are common in yogurt – can help you lose weight and belly fat (, ,).

A 43-day study of 28 overweight adults found that consuming 3,5 ounces (100 grams) of yogurt with Lactobacillus amylovore per day resulted in a greater reduction in body fat than yogurt without probiotics ().

Although these results are promising, more research is needed.

summary

Yogurt is a good source of calcium, protein and probiotics. Although more studies on calcium and probiotics are needed, its protein content may promote weight loss.

Is yogurt effective for weight loss?

Nutrients aside, you may be wondering what studies show about yogurt and weight loss. Notably, various ways of including it in your diet can change how it affects your weight.

Add yogurt to your diet

In a 2-year study of 8516 adults, those who ate more than 7 servings of yogurt per week were less likely to have it than people who ate 2 or fewer servings per week ().

Similarly, a study of 3440 people found that those who ate at least 3 servings of yogurt per week gained less weight and had smaller changes in waistline than those who ate less than XNUMX serving per week. ().

Although intriguing, these studies are observational and cannot prove cause and effect.

In a review of six randomized controlled trials – the gold standard of scientific research – only one study determined that yogurt had a significant effect on weight loss (, ).

As such, although those who regularly consume yogurt are less likely to suffer from overweight or obesity, research currently does not show that simply adding it to your diet is enough.

Replacing other foods with yogurt

Interestingly, replacing a high-fat, low-protein food with yogurt can boost weight loss.

One study gave 20 healthy women 160 calories (6 ounces or 159 grams) of yogurt or the same number of calories from high-fat crackers and chocolate ().

By eating yogurt, women reported. Additionally, they consumed an average of 100 fewer calories at dinner ().

So, replacing other snacks with yogurt can help you control your appetite and consume fewer calories.

summary

Although regular yogurt consumption is linked to a reduced risk of overweight and obesity, it's unclear whether simply adding it to your diet helps with weight loss. That said, replacing low-protein, high-calorie snacks with yogurt is likely to help.

Potential Disadvantages of Yogurt for Weight Loss

Although yogurt can be part of a nutritious diet, not all products are healthy.

In fact, many yogurts contain high amounts of added sugar, especially flavored fat-free and low-fat varieties.

Diets high in it are associated with an increased risk of obesity and weight gain, as well as conditions like heart disease and type 2 diabetes (, , , ).

So, you should about yogurt before buying it. Plain, unsweetened yogurts are best because they don't contain added sugars.

In this section:

Since many yogurts are high in added sugars, it's important to read labels and opt for plain or unsweetened varieties.

Healthy Ways to Incorporate More Yogurt into Your Diet

Yogurt can be a nutritious and versatile addition to your diet. Here are some healthy ways to incorporate it into your routine:

• Top it with berries, nuts and seeds for a healthy breakfast or hearty snack.
• Add it to smoothies.
• Stir it.
• Top hot oatmeal, protein pancakes or whole grain waffles with a dollop of yogurt.
• Mix it with herbs and seasonings to make dips and spreads.
• Replace sour cream with whole milk yogurt on tacos and burrito bowls.
• Use it in place of butter in baked goods, such as muffins and quick breads.

summary

Yogurt is a versatile ingredient that can be enjoyed on its own as a breakfast or snack. It can also be used in cooking and baking.

The bottom line

As an excellent source of calcium, protein and probiotics, yogurt has been hailed as a weight loss aid.

Yet, like Yoplait Two Week Tune Up and Ana Luque's yogurt diet are not well-studied and may even have negative health effects.

Yogurt may be most beneficial for weight loss when used to replace high-calorie, low-protein foods rather than when simply added to your diet. Since it can help you feel fuller for longer, this dairy product could naturally carry you through the day.

Additionally, regular yogurt consumption is linked to a reduced risk of overweight and obesity.

Overall, eating yogurt as part of a balanced diet can be a nutritious and satisfying way to promote weight loss.