Yogurt Diet: What is it? menu, benefits and how to make

The yogurt diet  together with fruits becomes an excellent option, because it is fast and whose secret lies in the properties of these foods that are accessible to everyone. and above all very easy to prepare.

Perfect for losing weight in a short time, it will allow you to lose it with a little effort and in just 3 days.

We will not only talk about its properties to lose weight, as well as tell you how to make yogurt diet , but we will also see what more benefits lead us to consume yogurt.

Rich in calcium, proteins,  carbohydrates  and essential nutrients, yogurt should be part of your menu, in addition to  fruits , but the interesting thing is that these two foods are excellent allies to lose weight.

What is the yogurt diet?

The  yogurt diet  is another strategy that allows us to lose weight quickly based on a food that we all recognize as healthy, as happened with the oatmeal diet.

It proposes to lose between 2 and 3 pounds of body weight per week based on a split diet and varied simple dresses.

In addition, the intake of between 3 and 5 yogurts is considered daily and few carbohydrates based on bread or brown rice are added, as well as toast, while almost no meat is observed in the proposed menu.

With 5 to 6 very small meals a day, it is possible to control the desire to eat.

In addition, the properties of yogurt are enhanced and its consumption is encouraged because of the proteins and calcium that this food has.

Does the yogurt diet work?

“YES” Because the yogurt diet offers us low calories, in addition to a five-day menu, which you can repeat or change for longer, since it is a balanced diet, it does not pose any risk to our health.

To lose weight it is necessary to consider that we must consume low fat  yogurt 0% fat , to try to provide less calories to the body.

To help you lose weight, and if you like yogurt, you might also like another food with probiotic properties that also helps you lose weight; This is the case with kefir milk.

Health benefits of yogurt diet 

1. Digest than milk:

It digests better as lactose is pre-digested. This is why some people who are lactose intolerant tolerate it well.

2. It promotes good intestinal functioning:

Activates the microbiota (intestinal flora) by its content in probiotics.

Improves intestinal transit and helps recovery after gastrointestinal disorders such as viral, bacterial diarrhea , use of antibiotics, etc. Highly recommended in case of constipation.

3. Source of proteins of high biological value:

Its proteins are nutritionally of better quality than those of plant origin, very interesting in the diet of young children to strengthen their growth or in the elderly, to prevent muscle mass loss and pressure ulcers.

4. Mineral Source:

It provides calcium, phosphorus and magnesium that strengthen muscles, bones and memory.

If you are over 45 years old, you should consume one a day to avoid the decalcification problems of menopause.

5. Source of vitamins:

Contains B vitamins: B2 (riboflavin), B12 (cyanocobalamin) and B5 (pantothenic acid) essential to keep your metabolism and nervous system in good health.

It also provides vitamin D to facilitate the assimilation of the calcium it contains.

6. A super snack:

Its protein value produces satiety and its caloric intake is low, especially in skimmed versions.

Remember that to reap the benefits of yogurt and your diet is balanced, it must accompany  favorable fat (one walnut, 4 almonds, hazelnuts…)

7. More appetizing than milk:

Although skim milk is practically tasteless, low-fat yogurts taste almost as powerful as whole-fat yogurts, their texture is creamy and there are flavors, so adding them to your diet will be a pleasure and you’ll get all the benefits of eating a dairy.

Yogurt diet menu 

Breakfast:

• Tea, coffee alone or coffee with unsweetened skim milk with sweetener;
• 1 natural low-fat yogurt;
• 1 fruit.

Lunch:

• 1 plate of cooked rice with vegetables ;
• 1 yogurt;
• a serving of fruit salad  with two low-fat mixed yogurts;
• 1 portion of strawberries mixed with two low-fat plain yogurts and some grapes.

Lunch:

• 2 pieces of fruit;
• 1 natural or  skimmed fruit yogurt;
• 1 glass of natural orange juice.

Dinner:

• 1 fruit with skimmed natural yogurt;
• a serving of fruit salad ;
• 1 serving of vegetables  with roasted or grilled salmon;
• 1 natural skimmed yogurt.

The yogurt and fruit diet  only lasts for 3 days and also remember that this fast weight loss plan will be more effective if you do some exercise and drink two liters of water during the day.

How to control yogurt diet 

Yogurt is rich in calcium, carbohydrates and protein, essential nutrients that are needed in every meal.

Health professionals have long advocated it, along with other dairy products, to help maintain strong bones and prevent health problems like osteoporosis .

And in recent years there have been several studies that show that the yogurt diet is effective and healthy.

Make your own yogurt diet menu 

Nothing is more satisfying than the things you make yourself, we encourage you to try making your own yogurt and let us know your experience.

Try this recipe you won’t need a yogurt maker with:

Ingredients:

– 1 natural yogurt;
– 1 liter of whole milk ;
– Stevia to sweeten.

Preparation method:

• Put the milk in a pan and heat until it boils, as soon as it boils, turn off the heat and remove the pan to cool a little, more or less to 45ºC, you can try to put a finger, it should be hot but bearable;
• Add the yogurt (if you add it when the milk is too hot, the bacteria would die and the yogurt would not be made) and the stevia, mix and cover;
• Then you should let it rest for 12 h (remove it from time to time) at 25ºC;
• If your house isn’t hot, you can preheat the oven and leave the mixture inside;
• Once this time has passed, you will have fermented the milk and the yogurt will be ready for you to enjoy.

Recommendations:

Experts recommend consuming at least a daily serving of plain yogurt and, if possible, mixed with whole grains to achieve a good balance of intestinal flora .

Lactobacilli help reduce abdominal bloating , eliminate gas and strengthen the body.

When you are following a drug treatment, it is very good to increase the consumption of natural yogurt to obtain a good protection of the digestive system and to have an intestinal flora in the best conditions.