Perhaps the yogurt diet for weight loss is considered one of the easiest and most enjoyable. Many adults and children love fermented milk products; they are not only healthy, but also tasty.
If you are from this category of people, then you will like this diet; the days will fly by quickly and you will not notice how the hated kilograms have simply gone away.
Let's look at the three most effective ways to lose weight, they are designed for 3 days, 7 days and 10 days.
You can choose the timing yourself based on your desire. You can lose up to 8 kg.
Yogurt recipe
Take 3 liters of pasteurized milk and dry yogurt starter. Pour the milk into a clean container, boil and cool to 40 degrees.
Mix a small amount of milk with the starter and pour into the main liquid. It is advisable to infuse in a yogurt maker or thermos.
Let stand for 12 hours and put in the refrigerator for further thickening.
Homemade yogurt can be used to season salads or porridges; it is lower in calories and healthy. For an interesting taste, you can add lemon juice or soy sauce.
If we consider all diet options, they differ in the number of days and products for this period.
During the entire diet you need to drink more water and green tea. Alcohol should be avoided for the entire period of weight loss.
What yoghurts are possible on a diet: options
Of course, products from store shelves are not suitable for your diet. Bright packaging that attracts attention with interesting tastes hides sugar, sweeteners, preservatives, dyes, and flavors. They do not contain natural bacteria or fat needed by cells. Unfortunately, many formulas do not even contain milk, but dry milk powders.
To find the yogurt your body needs, it is better to contact farmers, private farms, even grandmothers in markets and stalls. Products labeled “organic” appear in the supermarket. They are sold in glass jars, have a short shelf life and are significantly more expensive in the dairy products segment. These yoghurts are healthy.
There are dry starter cultures with live bacteria. They are mixed in a certain amount of milk, and the next morning they turn into thick yogurt, the quality of which depends entirely on the raw materials (low-fat store-bought milk will bring neither benefit nor taste).
Diet for 3 days
The diet is short but strict. During this period, you will be able to lose up to 3 kg of excess weight.
At this time, in the morning, at lunch and in the evening we consume 150 ml of yogurt. For three days you eat 3 apples a day.
Try to drink about two liters of water. Drinking plenty of fluids helps restore water balance in the body.
Consider the yogurt diet menu. Here we include fruits that help with the breakdown of fats.
1 day
- Morning: 300 grams of melon and 150 ml of yogurt.
- Lunch: fruit salad with yogurt. A small handful of all fruits.
- Dinner: half a grapefruit, 100 grams of lean meat and cabbage salad. Drink 150 ml of yogurt.
Day 2
- Morning: fruit salad and green tea.
- Lunch: 150 grams of boiled meat and a glass of pomegranate juice.
- Dinner: Steamed vegetables and a glass of non-sweet juice.
Day 3
- Morning: some dried fruit and a glass of yogurt.
- Lunch: 100 grams of meat and vegetables.
- Dinner: low-fat yogurt, fruit.
The simplest diet
The 3-day yogurt diet is the simplest in composition, but the most difficult for willpower. You are allowed to eat no more than half a liter of the product per day and alternate it with apples. Fruits are not limited in quantity, but it is not recommended to consume more than two medium-sized pieces at a time.
There is an option for those who are not ready for such strict restrictions. In addition, the diet is supposed to be more varied, which is much better for the body:
- In the morning, yogurt is consumed with fruit;
- for lunch - with vegetables;
- in the evening - with squirrels.
It is important to give up salt and sugar during the diet.
Yogurt diet for 7 days
For the entire week of losing weight, stick to a specific menu. Every day, be sure to drink 500 ml of yogurt and other liquid.
- vegetable and fruit juices;
- 200 grams of fresh or steamed vegetables;
- 250 grams of fruit;
- 150 grams of boiled meat.
We eat four times a day. We always drink tea or purified water before meals.
It is not recommended to go on a diet for more than 10 days. In 10 days of the diet you can lose up to 7 kg of excess weight.
Quitting the diet
During the yogurt diet, the menu is approximately 1200 kcal, so that the exit is as comfortable as possible and the weight is stable, you need to increase calories gradually.
In the first week, increase to 1400-1500 kcal per day. The diet should consist of 50% complex carbohydrates, which, being slowly digested in the stomach, can not cause hunger for a long time. These include porridges, cereals, and cereals.
But you should give up fresh baked goods, desserts, sweets, fatty, fried foods in favor of fresh fruits, vegetables, and dried fruits.
Sports should be done daily. Fasting days should be carried out once every 1-2 months. They help remove waste and toxins from the body and improve metabolic processes.
Benefits of the yogurt diet.
Positively affects the body as a whole. Strengthens nails, skin cleanses and becomes smooth and healthy, hair loss stops.
Thanks to the calcium content in yogurt, you can prevent diseases such as osteoporosis.
With a constant supply of beneficial bacteria, the number of protective cells increases and viruses are blocked.
Reduces the risk of pressure surges.
Removes toxins and harmful substances from the body.
Improves the condition of the gastrointestinal tract. Beneficial bacteria quickly colonize the gastrointestinal tract, pushing out harmful bacteria.
Bifidobacteria eliminate diarrhea, constipation, and increased gas formation. Also, preventing the occurrence of cancer is considered important.
Vitamins and microelements contained in yogurt have a positive effect on the nervous system, vision, skin condition and normalize cholesterol levels in the blood.
How to choose and how to prepare yogurt?
It is necessary to understand that only high-quality yogurt has all of the above properties. The store shelves are full of a variety of yogurt packages, here’s what you should pay attention to when purchasing the product:
- Price . A good product cannot be cheap. Most often the price tag will be high.
- Package . Here attention should fall on the container. They are usually made from either polypropylene (PP) or polystyrene (PS). The material is indicated at the bottom of the container. Containers made from PP retain all the properties of the product, but containers made from PS can poison even the highest quality product.
- Compound . Ideally, it should consist of only two ingredients: milk and live bacteria. The presence of cream and whey is allowed. Preservatives, dyes, sugar - these are things that should not be included in the composition.
- Best before date . Must be small. 14 days. The fresher the yogurt, the more beneficial bacteria it contains.
To summarize, it is worth noting that a product without additives, low in fat or completely low-fat is suitable for weight loss.
One option is to make your own yogurt at home. For this you will need:
- A liter of whole milk.
- Two teaspoons of sourdough.
Step-by-step preparation:
- First, the milk must be sterilized. First bring to a boil and then allow to cool naturally.
- Mix the starter with two tablespoons of milk until smooth.
- Stir in the remaining milk.
- Pour into a thermos and leave for 12-14 hours.
- Place in the refrigerator for two hours until thickened.
A person starting a diet decides for himself which method to choose. In the first case, you will have to go to the store, and in the second, you will have to waste time.
Is this diet worth trying?
With such an easy and tasty diet, you can get rid of those annoying pounds and feel even better than before.
If there are contraindications, then try to choose other products for weight loss.
One of the minuses can be noted - store-bought yogurt. Firstly, they are not that useful and can cause problems financially. Also, if the preparation is at home, then you also need to spend your time.
The taste and consistency of prepared yogurt may differ from store-bought yogurt; it becomes slimy, viscous and not as sweet as we are used to.
Among the advantages, we can note: the weight loss is stable, it has a positive effect on the gastrointestinal tract, you can choose a menu that suits you.
This diet is suitable even for lactose intolerance, since when preparing yogurt, all lactose is processed.
After eating this way, you will feel a surge of strength, find restful sleep and a cheerful mood.
The yogurt diet is definitely recommended for the fairer sex to try.
Plus cottage cheese
The cottage cheese and yogurt diet is ideal for those who cannot fast. Both of these products are extremely filling. A more strict option suggests that you will have to do without any additions, just alternate yogurt and cottage cheese at different meals.
If there is a desire or need, you can add fruit. They are best consumed as a first snack.
The cottage cheese-yogurt diet, reviews of which are mostly positive, allows you to get rid of 3 kilograms of excess weight in just a few days, which is quite a lot, given the lack of hunger.
Reviews from those who have lost weight. Before and after results
“Dear girls, I lost 6 kg in 10 days on this diet. Honestly, I didn’t expect such results, since there was almost no feeling of hunger, and it was generally tolerated quickly and easily.”
“I followed this menu for 7 days. The food is tasty, balanced and healthy. I lost 4 kg in a week. It may not be enough for some, but I still wanted to lose weight. A big plus is that the weight hasn’t returned, and I don’t want unhealthy foods.”
“I decided to get myself in order for the holidays. I love yogurt, so I chose her menu for the week. The first days were difficult, I even thought about quitting, but my willpower was apparently stronger, and even after weighing, the results were pleasing. On average, it took from 500 grams to 1.2 kg per day. During this period I lost 7 kg. Check out my before and after photos."
There are practically no contraindications. The only thing is individual intolerance to one of the components of the selected menu. Also not recommended during pregnancy and nursing mothers.
The yogurt diet is low-calorie and balanced.
You should not immediately switch to your usual menu after finishing a low-calorie diet, otherwise the lost weight may quickly return.
To maintain the results, try to switch to proper nutrition and regular exercise.
If you want to repeat the yogurt diet, it is recommended to take a break of one month.
Many positive reviews and results give impetus and confidence in choosing the right diet.
pros
The yogurt diet for weight loss is considered quite gentle. Even its most strict versions do not allow the body to experience severe stress, so the metabolism does not slow down and the weight is lost well enough.
There are many advantages:
- Strict diets last only a few days and avoid possible damage. The longer ones are quite balanced.
- A variety of permitted foods allows you to avoid psychological fatigue from the diet. You can eat delicious fruits, berries, prepare various salads - all this is healthy and does not get boring, as in cases where you have to constantly eat the same thing.
- Hunger is not a necessary companion to diets; when it comes to yogurt diets, you can be sure that you will not have to face it.
- Yogurt is an essential component of proper nutrition. It helps improve intestinal function and restore its microflora. All this has a positive effect on the level of human immunity. Even after leaving the diet, it is highly advisable to keep yogurt in your menu.
- Yogurt contains a lot of useful elements: calcium, potassium, magnesium. They help to absorb other substances necessary for humans.
As you can see, this is such an irreplaceable product that you need to include it in your diet immediately. By the way, it is also very useful for children, so the yogurt diet is perhaps the only one that the whole family will support to the best of their ability.
Potential Disadvantages of Yogurt
While yogurts can be part of a nutrient-rich diet, not all of them are healthy.
In fact, many yogurts contain large amounts of added sugar, especially the low-fat and low-fat flavored varieties.
Diets high in added sugars are associated with an increased risk of obesity and weight gain, as well as diseases such as heart disease and type 2 diabetes (, , , ).
Thus, before buying yogurt, you should read its composition on the label. Plain and unsweetened yogurts are best as they contain no added sugars.
Summary:
Because many yogurts contain a lot of sugar, it's important to read labels when choosing and choose plain or unsweetened varieties.
Delicious and healthy dishes
A wide variety of dishes are prepared using yogurt, which are also allowed during weight loss. Let's look at the most interesting recipes.
Banana ice cream
To prepare the treat, take 100 g of natural yogurt, a pinch of ground cinnamon, several fruits and a sugar substitute. The fruits are cut into small pieces and placed in the freezer for several hours.
Then they are ground in a blender along with the fermented milk product. To improve the taste, you can add vanilla, nuts or peanut butter to the ice cream.
You may also be interested in: Is ice cream ok on a diet?
Salad
For the dish you will need the following ingredients: celery (3 stalks), green apple (3 pieces), cottage cheese (150 g), yogurt (200 g). Vegetables are cut into small pieces and seasoned with yogurt. Cottage cheese cut into cubes is placed on top of them.
Fruit smoothie
Ingredients: orange juice (100 ml), homemade yogurt (150 ml), milk powder (2 tbsp), honey (1 tbsp), vanilla extract (to taste). All ingredients are mixed in a blender until smooth and consumed immediately after preparation.
You may also be interested in: Is it possible to drink juices while dieting?
