The yogurt diet is a balanced eating plan with many benefits for weight and digestive health without deficiencies and without jeopardizing your well-being.
The yogurt diet is a balanced eating plan that is not based solely on the consumption of this dairy. Although there are “miracle” plans with the same name, today we propose a balanced model that gives better results without exposing health.
Yogurt is a food full of nutrients that benefit various functions of the body. In addition to providing calcium for the bones, it contains probiotics or “live cultures” that repopulate the intestinal microbiota for better digestive health.
On the other hand, it is a very versatile ingredient that can be incorporated in many ways into the diet. While ideally taken in its natural state, it can also be a replacement for some main course dressings and sauces.
How to do this diet? Benefits of the Yogurt Diet
There are many reasons to opt for the yogurt diet as an alternative to lose weight more easily. First, it proposes a varied and safe eating plan, combining ingredients to meet all the body’s nutritional requirements.
On the other hand, it reduces the number of calories ingested per day. However, it does not become hypocaloric or extreme.
Since yogurt has a long-lasting satiating effect, it prevents food anxiety crises and helps to moderate “snacking”.
Similarly, this food is an important source of B-complex vitamins, calcium, magnesium and essential amino acids whose assimilation protects several vital functions. In other words, it helps regulate the nervous system, care for bones and protect muscle health.
Among other things, its lactic acid regulates the intestinal pH and promotes the growth of “good” bacteria that strengthen the immune system. Therefore, this diet is perfect to increase defenses and promote the relief of some infections.
Characteristics of the yogurt diet
The yogurt diet proposes to complement a balanced diet plan with several portions of this milk. However, considering that all excesses are bad, its application is only recommended for 5 or 7 days.
In this period you should choose low-calorie ingredients that meet the body’s nutrient needs. Sources of sugars, simple carbohydrates and saturated fats should also be excluded.
- Permitted foods
- Fresh vegetables and fruits
- Lean meats and fish
- Whole grains and legumes
- Nuts and seeds
- Low-fat cheeses
- Prohibited foods
- Red meats and sausages
- Fried foods and pack snacks
- Pre-cooked or junk food
- Industrial bread and pastries
- Sugared juices and soft drinks
- Sweets and derivatives
- Other considerations
- Make five meals a day: three main meals and two snacks.
- Ideally, drink plenty of water throughout the day: between 6 and 8 glasses.
- Also, avoid fried, battered and breaded. Instead, use baked, steamed, or water-cooked cooking methods.
- Finally, drink skimmed natural yogurt, free of added sugars and flavors.
Recommended menus for yogurt diet
The following menus for the yogurt diet are simple examples of how to follow this plan. However, each is free to vary the main meals with the healthy foods they prefer.
A glass of natural yogurt, a toast with turkey ham and fruit to taste.
Two slices of bread with light marmalade, half a cup of natural yogurt and a portion of apple.
One cup herbal infusion, two whole wheat toasts with avocado and one plain yogurt.
Half a cup of natural yogurt with a handful of nuts (about 20 or 30 grams).
Fruit salad sprinkled with yogurt.
Natural yogurt shake with red fruits.
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A bowl of green salad with yogurt sauce and chicken breast cut into cubes.
Chicken fillet served with a yogurt salad with cucumber and celery.
Wholemeal pasta dish with yogurt sauce and crab sticks.
A glass of skim yogurt and two whole-wheat biscuits.
Half a bowl of strawberries with natural yogurt.
Natural yogurt with chia seeds.
Are you trying to lose weight and don’t know how to start? Choose the yogurt diet. As you can see, these are easy to follow options that don’t involve enduring hunger. Of course, as soon as you finish, keep eating healthy so you don’t gain the weight back!