How Effective is Yogurt for Weight Loss

Updated on February 25th, 2020
yogurt for weight loss

Yogurt is perhaps one of the oldest processed foods known to man. Even today, yogurt is widely used for its numerous health benefits.  Ever since ages, people have been using yogurt for weight loss. However, a lot of people complain that it’s all just a fad, and yogurt doesn’t have any real benefits.

Well, the efficacy of yogurt depends upon the way you use it. In this article, we are going to take a look at some of the effective ways in which you can use yogurt for weight loss. But before we go into all of that, let us take a look at the effects of using yogurt for reducing your weight.

What Makes Using Yogurt for Weight Loss a Smart Choice?


Yogurt has been quite effective in helping people reduce their weight. Research has shown that people who take a high amount of yogurt(1) in their daily diet have a significant reduction in their waist size.

Another study has shown that obese adults who have taken more than three helpings of fat-free yogurt have shown a 22% decrease in body mass and 61% in body fat.

So, why is using yogurt for weight loss benefits so useful? Researchers believe that it is the calcium present in yogurt that makes it so effective. The calcium speeds up the metabolism, and that helps in breaking down the fat at a faster pace.

The microbes present in yogurt also help in boosting the metabolism and breaking down fat. These are only some of the ways in which it might be beneficial to use yogurt for weight loss

So, let us take a look at some of the ways in which yogurt can be of help to you.

[Also Read: Natural Remedies for Weight Loss]

Best Ways of Using Yogurt for Weight Loss

There are several ways in which you can use yogurt for weight loss. Here are some of the delicious ways in which you can use yogurt in your everyday life.

1. Yogurt Smoothie For Weight Loss

Yogurt Smoothie

You can use yogurt in your smoothies with ease. Just prepare your favorite smoothie recipe and then top it off with fat-free yogurt. It is vital that you use fat-free yogurt as most standard yogurt available in supermarket shelves have added fat, and that might do more harm to you than good.

2. Making a Healthy Dip

Having a dip for your food is a great way to make food tasty. However, most of the food dressing that is available in the market is far from healthy.  You can use yogurt to prepare a delicious yet healthy ranch dressing. Just add garlic powder, onion powder, Worcestershire sauce, cayenne pepper, kosher salt, dried dill, and fresh chives into a cup of plain Greek yogurt and mix it well.

This would ensure that you have a cup of fantastic dipping sauce that can go with practically anything! That’s how easy it is to use yogurt for weight loss.

3. Make Pancakes with Yogurt

You can even make delicious protein packed pancakes with the help of yogurt. To do that, you need the following things:

  1. A cup of whole wheat flour
  2. 1 tablespoon of baking soda
  3. 2 eggs
  4. 2 cups of  yogurt

Mix it all and when a batter has a thick, smooth consistency, cook it just like regular pancakes. You can even cheat a bit and use maple syrup on it!

4. Use Yogurt as a Marinade for Meat

Yogurt does act as a perfect marinade for a range of different meats, especially chicken. This is especially beneficial for people who don’t like the taste of raw yogurt. Apart from being a great way of using yogurt for weight loss, it also helps to tenderize the meat and add flavor.

To use yogurt as a marinade for your meat, use the following method:

Add one cup of yogurt along with one minced garlic clove to the meat. You can also add your favorite spices, a tablespoon of olive oil (extra virgin olive oil is good, but not necessary). You can also add salt and pepper as needed.  Keep the meat aside for about half an hour and then cook it the way you want.

These were some of the exciting ways in which you can use yogurt for weight loss. But what is the best yogurt that you should use? Should you go for fat-free or the ‘normal one’? Is Greek yogurt the best option?

[Also Read: Benefits of Yogurt]

Which is the Best Yogurt for Weight Loss?

losing weight

When you are looking to use yogurt for weight loss(2), you need to know which yogurt is right for you. Well, fat-free yogurt is the best option for you as most other varieties available in the market have added fat, which is harmful.

Greek yogurt is also a good option. Traditional Greek yogurt is rich in calcium, yet low on fat. This makes Greek yogurt dieting is one of the best options for keeping your weight under check

Using yogurt for weight loss is a great way to keep your weight under check. It is free from any significant health risks, and at the same time, it is an inexpensive way to manage your weight. However, we would suggest that you get in touch with your dietician/nutritionist and have a detailed discussion with them to understand whether Greek yogurt dieting is the right option for you.

We would recommend that you don’t use yogurt every day as that might cause specific digestion problems, especially for people with a sensitive stomach. So, get the proper advice that you need and realize the benefits of using yogurt for weight loss.

Also Read:

Baking Soda Benefits for Weight Loss

Epsom Salt Benefits for Weight Loss

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