Yogurt can serve as part of a weight-loss diet.
It sounds like it can't possibly be true. You may wonder how can a food with more fat and calories help me lose weight. Well, full-fat yogurt may be able to do just that due to its ability to help keep your appetite under control when part of healthy reduced-calorie weight loss plan. If you're struggling to lose weight and need guidance on what and how to eat, consult with a registered dietitian or your doctor.
The fat, protein and calcium in full-fat yogurt may help keep your hunger in check and help weight weight loss.
A Look at the Numbers
When comparing the nutritional profile of full-fat to nonfat yogurt, you may be surprised to learn the calorie differences are very small. A 6-ounce serving of full-fat yogurt has 100 calories, 6 grams of fat, 6 grams of protein and 8 grams of carbs, while the same serving of nonfat yogurt has 95 calories, 0 grams of fat, 10 grams of protein and 13 grams of carbs. Both full-fat and nonfat yogurt also meet more than 20 and 30 percent of your daily calcium needs, respectively.
When you're trying to lose weight, the goal is to create a calorie deficit by eating less or moving more. The 10 calorie difference between the full-fat and nonfat yogurt may not have a significant impact on your overall calorie intake. No doubt about it, yogurt makes a healthy choice on any diet plan. But the creamy, rich taste of full-fat yogurt may increase the likelihood of including it on your plan.
Full-fat yogurt is filled with a number of nutrients that help keep your appetite in check, including protein, fat and calcium. When you're reducing your calorie intake to lose weight, hunger may be one thing that gets in your way and sabotages your efforts. Including more low-calorie foods that also keep hunger away may help you stick with your plan and improve your weight loss success.
Full-Fat Dairy and Weight
For many years full-fat dairy has been on the вЂњnoвЂќ list of many diet plans. New research may indicate that full-fat dairy foods may need to be re-categorized. A 2016 prospective cohort study published in The American Journal of Clinical Nutrition investigated the association of dairy intake and weight in a large group of women over an 11 year period. The investigators found that the women who included more full-fat dairy foods in their diet gained less weight than the low-fat dairy eaters. While this study shows some promise for full-fat dairy lovers, more research is necessary to confirm results.
Due to the saturated fat content in dairy foods, you should talk to your doctor first to see if it makes a good fit for your overall health, especially if you have high cholesterol or heart disease.