Greek Yogurt Diet Plan To Lose Weight

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Can You Lose Weight With Greek Yogurt

Reduced-calorie diets are effective for weight loss.

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For effective weight loss, choose a reduced-calorie diet you can stick with long term. To safely lose about 1 to 2 pounds per week you must reduce your energy intake by 500 to 1,000 calories each day. Greek yogurt is a high-protein dairy food that, when consumed in moderation, can be part of a well-balanced, healthy weight loss meal plan.

Greek Yogurt Nutrition

The amount of nutrients in Greek yogurt varies by the brand and flavor you buy. Choose low-fat brands of Greek yogurt when you’re trying to reduce your calories for weight loss. Low-fat Greek yogurt is generally higher in protein than regular low-fat yogurt, and is an excellent source of calcium. One 6-ounce container of low-fat Greek yogurt often contains 13 to 16 grams of protein, 12 to 20 grams of carbohydrates and 0 to 5 grams of fat. Greek yogurts that contain fruit are often higher in sugar and carbohydrates than regular or vanilla-flavored brands of Greek yogurt.

Calories for Weight Loss

To successfully lose weight, consume an appropriate calorie intake based on your individualized needs. Diets containing 1,200 to 1,500 calories per day are usually effective weight loss diets for women, and plans containing 1,600 to 1,800 calories per day are often effective weight loss diets for most men.

Most 6-ounce containers of low-fat Greek yogurt contain about 120 to 160 calories, depending on the brand and flavor you buy. Greek yogurts that contain fruit have added sugar and are often higher in calories .

Daily Allotment

Most healthy weight loss meal plans do contain dairy or soy-based products such as low-fat milk, low-fat yogurt, low-fat Greek yogurt, soy milk, soy yogurt, low-fat cottage cheese and reduced-fat cheeses. The U.S. Department of Agriculture Dietary Guidelines for Americans 2015-2020 recommends consuming 2.5 cups of low-fat dairy foods every day for 1,200-calorie and 1,400-calorie diets and 3 cups of low-fat dairy products each day for a 1,600-calorie diet. Based on USDA guidelines, one 8-ounce container of low-fat Greek yogurt is equivalent to 1 cup from the dairy group.

High-protein, high-fat, low-carb diets are often effective for weight loss, according to a study published in a 2007 edition of the Journal of the American Medical Association. This is because low-carb diets often make it easier to consume fewer calories each day. Although Greek yogurt is high in protein it also contains a significant amount of carbohydrates and sugar, especially fruit-flavored varieties of Greek yogurt. Lower carb, high-protein dairy and soy products that contain less sugar than Greek yogurt include soy milk, low-fat cottage cheese and reduced-fat cheeses.

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About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

How to Lose 5 Pounds Eating Yogurt and Oatmeal Twice a Day

The key to losing weight is to take in fewer calories than your body burns, which is often easier said than done. Choosing a diet full of nutrient-dense foods will help you feel satisfied, making it possible to keep your calorie intake low. Oatmeal and yogurt are two foods that have been shown to increase satiety and boost weight loss while dieting, and as part of a healthy meal plan, they may help you lose five pounds over time.

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Oatmeal and Yogurt Twice a Day to Lose 5 Pounds

According to the Calorie Control Council, you must burn 3,500 more calories than you consume to lose a pound. Creating a daily 500-calorie deficit should result in a 5-pound weight loss in approximately five weeks. A meal of 1 cup of oatmeal and 5 ounces of plain, low fat Greek yogurt with 1/2-cup sliced berries weighs in at around 350 calories. The meal also provides 20 grams of protein, 39 grams of carbohydrate, 5.5 grams of fiber, and 6 grams of fat. Two meals of oatmeal and yogurt, one 100-calorie snack, and a healthy 500-calorie dinner will add up to a 1,300 calorie meal plan. Most people can lose weight on a 1,300-calorie plan. Depending on activity level, men may need to add 200 to 300 more calories by consuming a larger dinner or higher calorie snacks.

Daily Yogurt Boosts Fat Loss

Yogurt is an excellent source of calcium and protein, two nutrients that have been proven to raise the body's metabolic rate and boost fat loss. A 2004 study published in Obesity Research found that individuals consuming a calorie-restricted diet high in dairy products lost 70 percent more weight than those limiting calories only. Another study published in the International Journal of Obesity in 2005 found that including yogurt in a low-calorie diet significantly increases fat loss, specifically in the trunk region. To avoid excess calories, flavor your plain low-fat yogurt with a drizzle of honey, a sprinkling of cinnamon or choose a yogurt with a calorie-free natural sweetener, such as stevia. Greek yogurt provides even more protein than traditional yogurt, and less natural sugar.

Eating Oatmeal for Weight Loss

Oatmeal is an excellent weight loss food because of its fiber content. The insoluble fiber contained in oatmeal slows digestion and helps you feel full for longer, and the cholesterol-lowering soluble fiber may help burn belly fat. Researchers at Wake Forest Baptist Medical Center found that diets higher in soluble fiber were associated significantly with lower accumulation of belly fat over time. Choose old-fashioned oats or quick oats rather than packaged instant oatmeal, which has added salt and sugar. Sweeten your oatmeal with a drizzle of maple syrup or honey and top it with fresh fruit.

Finish With a Healthy Dinner

Oatmeal and yogurt should keep you satisfied throughout the day, but don't ruin your plan by overindulging at dinner. Choose a sensible dinner consisting of a lean protein source, several servings of non-starchy veggies, and a small serving of a starch or whole grain. For example, a 4-ounce grilled chicken breast with 1 cup of steamed broccoli, a small baked sweet potato and a lettuce salad or a 5-ounce grilled salmon fillet served with 1 cup of roasted asparagus and 2/3-cup brown rice are healthy dinners that will keep your weight loss on track. Aim for a 500- to 700-calorie dinner, depending on your activity level.

Greek Yogurt & Weight Loss

Its tangy taste and creamy texture make Greek yogurt an appealing option to yogurt enthusiasts. While Greek yogurt has no special weight loss powers, as a higher source of satiating protein than regular yogurt, the Mediterranean-style yogurt may be a better choice for those on a weight-loss diet. If you're trying to drop a few pounds, consider working Greek yogurt to your diet.

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Greek Yogurt Nutrition Basics

When weight loss is your goal, use nonfat Greek yogurt to get the most benefits without the extra calories. A 6-ounce container of plain, nonfat Greek yogurt has 100 calories, 17 grams of protein and 6 grams of carbs. While plain, nonfat regular yogurt has fewer calories, it is higher in carbs and lower in protein. The same serving of regular yogurt has 95 calories, 10 grams of protein and 13 grams of carbs.

Protein and Weight Loss

Although plain, nonfat Greek yogurt is a little higher in calories than the regular nonfat yogurt, you might gain more benefits from its higher protein content when you're trying to lose weight than merely saving those 5 calories. Getting a higher percentage of your calories from protein -- as much as 30 percent -- according to a 2015 study published in Food Science and Nutrition, offers a number of benefits when it comes to weight loss, including better hunger control, preservation of muscle mass and an increase in your calorie-burning power.

Greek Yogurt for Weight Loss

In addition, an increase in dairy foods, such as Greek yogurt, are also associated with weight loss. A 2005 study published in the International Journal of Obesity investigated the effects of a calorie-reduced diet with and without yogurt on weight loss in a group of obese people. The researchers found that the yogurt-eating group lost more weight than the non-yogurt eating group. However, it's important to note that the yogurt used in the study was regular nonfat yogurt, not Greek yogurt. Clinical studies using the higher-protein yogurt are necessary before claims can be made. The study also included regular exercise, which is an important aspect of any weight loss program.

What About Calcium?

In addition to protein, there's also a significant difference in calcium content between Greek and regular yogurt. This is an important distinction, because it is also thought that the calcium in dairy foods may be partly responsible for the weight loss benefits of dairy foods. A 6-ounce container of plain nonfat Greek yogurt contains 110 milligrams of calcium, while the same serving of plain nonfat regular yogurt contains 338 milligrams. Even though it is lower in calcium than regular yogurt, Greek yogurt still fits well in a weight-loss diet. Just make sure you're getting enough other high-calcium foods -- such as milk, cheese or fortified foods -- to meet your daily calcium needs. For reference, adults need 1,000 milligrams to 1,200 milligrams of calcium a day.

Tips and Servings

Greek yogurt makes a healthy addition to any weight-loss diet. It's filling, high in protein yet low in calories and a good source of calcium. Buy the plain variety and add fresh fruit to bump up the nutrition. The tangy yogurt also makes a healthy topper for your baked potato or you can use it to increase the protein content in a fruit smoothie.

What's important to keep in mind when it comes to weight loss is your overall calorie intake. Even if all your calories come from healthy sources, such as nonfat Greek yogurt, eating more than your body needs will result in weight gain, not loss.


6:37 pm Updated by

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From low-carb diet, hi-protein diet, low fat diet and eating small meals 5-6 times a day diet, Fat Burning Soup Recipes is the only diet where I lost weight and most importantly kept it off!

Fat Burning Soups For Weight Loss

No massive shift in what you eat (you can still eat the same foods you do now).

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No silly dietary restrictions to follow.

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Too good to be true?

That’s what Emily Sanders of Bristol in the UK though – until she actually achieved it.

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