Greek Yogurt Diet - Can You Lose Weight With Greek Yogurt
For effective weight loss, choose a reduced-calorie diet you can stick with long term. The Academy of Nutrition and Dietetics reports that 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. According to the National Heart, Lung and Blood Institute, diets containing 1,000 to 1,200 calories per day are usually effective weight loss diets for women, and plans containing 1,200 to 1,600 calories per day are often effective weight loss diets for most men, women who weigh at least 165 pounds and women who exercise regularly. 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 are often higher in calories than regular or vanilla-flavored Greek yogurts.
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 2010 recommends consuming 2 cups of low-fat dairy products each day for a 1,000-calorie diet, 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.
Adopted from healthyeating.sfgate.com
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