Did you know that people who eat yogurt can lose 81% more fat in the stomach area compared to those who don’t? Compared to regular yogurt, Greek yogurt for weight loss is higher in protein and lower in carbs. Therefore, it is considered the perfect food for anyone who wants to burn fat and build muscle. Let’s consult with Bazaar Vietnam how to make greek yogurt for weight loss Give your waist a beautiful shape right away.
Nutritional value of Greek yogurt for weight loss
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In addition to the difference in taste and texture, Greek yogurt has twice as much protein as traditional yogurt. It is also an excellent source of calcium and probiotics. In addition, Greek yogurt also contains less sodium and carbs, so it is very suitable for a balanced diet.
The following is the nutritional value in 200g of Greek yogurt for weight loss people to know:
• Calories: 146
• Protein: 20g
• Fat: 3.8g
• Carbs: 7.8g
• B12: 43% of Daily Value (DV)
• Riboflavin (B2): 35% DV
• Pantothenic acid (B5): 19% DV
• Vitamin A: 20% DV
• Calcium: 18% DV
• Phosphorus: 22% DV
• Potassium: 6% DV
• Zinc: 11% DV
• Selenium: 45% DV
A serving of low-fat Greek yogurt without sugar as above provides many beneficial nutrients for the body. Many studies have shown that eating Greek yogurt helps strengthen bones, improves digestion, balances cholesterol and controls high blood pressure. However, eating Greek yogurt with weight loss is still to be clarified.
Can eating Greek yogurt lose weight?
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Adding Greek yogurt to your diet is a smart way to go. Because it will help you reach your weight loss goals faster.
1. You feel fuller for longer
Greek yogurt is rich in protein, especially casein. Preliminary studies show that consuming casein protein at night may help reduce feelings of hunger the next morning. Furthermore, the protein found in Greek yogurt will help you maintain and develop lean muscle mass as well as replenish your body’s energy reserves.
The way to eat Greek yogurt to lose weight is to choose a pure, sugar-free type. Do not abuse eating too much will cause unwanted weight gain because Greek yogurt is also rich in fat.
2. Provides a lot of calcium
The way to make Greek yogurt to lose weight successfully is to keep the full calcium content. Because calcium is an important element for bone health. If you don’t get enough calcium, your bones will suffer. If the bones are not strong, it will be difficult for you to practice sports to tighten the weight and reduce blur.
Greek yogurt for weight loss is rich in calcium. A 200g serving provides up to 20% of the total daily calcium requirement. Adequate calcium intake will promote thermogenesis of the body, increase metabolism and cause the body to burn more fat.
3. Improves Gut Health
A strict diet can cause you to experience stomach cramps, bloating, diarrhea, and a number of other problems. If you want to lose weight with Greek yogurt, you need to know that this food works to support a healthy digestive system by increasing the diversity of bacteria in the gut. This means that your body can better digest the food if you regularly eat Greek yogurt.
4. Good for mental health
This is one of the surprising benefits of Greek yogurt, which is derived from probiotics. Do you remember having a stomach ache because of stress? Many studies show that probiotics can positively affect brain function and make you feel good.
So consuming a probiotic-rich food like Greek yogurt will help you reduce stress and anxiety.
5. Reduces the risk of heart disease and diabetes
If you are losing weight but have health problems like high blood pressure or type 2 diabetes, add Greek yogurt to your weight loss menu. Greek yogurt contains a lot of probiotics so it is good for lowering blood pressure. One study also found that eating yogurt may help reduce the risk of type 2 diabetes.
>>> Read more: 6 WAYS TO EAT SUGAR-free yogurt for effective weight loss
How to make greek yogurt to lose weight at home
Photo: The Greek foodie
Greek yogurt differs from regular yogurt in the process of making. Yogurt is usually derived from milk through fermentation with live healthy bacteria. Whereas whey is inherently a liquid containing lactose, the natural sugar in milk, which is removed from Greek yogurt through a filtration process.
This removes the excess water and sugar found in regular yogurt, creating the creamy texture that is loved in Greek yogurt. If you already know if eating Greek yogurt can help you lose weight, then roll your hands in the kitchen and try to make this favorite dish, 100% success guaranteed.
1. How to make Greek yogurt to lose weight with a rice cooker
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Ingredient:
• Fresh milk without sugar: 1 liter
• Condensed milk: 200ml
• Unsweetened or low-sugar yogurt: 100g
• Supporting tools: Rice cooker, bowl, spoon, strainer, filter cloth.
How to prepare Greek yogurt for weight loss:
• You leave the ingredients including unsweetened fresh milk, condensed milk and yogurt at room temperature for about 2 hours before making. Then put all the ingredients into the rice cooker. Stir gently in one direction for about 2 minutes.
• Next, turn on the warm mode of the rice cooker for about 30 minutes. Unplug the rice cooker and let it brew for 7-8 hours or overnight.
• After the incubation time, the yogurt has thickened. You take out the yogurt pot and prepare to separate the water.
• You put the sieve on a large bowl. Line a clean towel over the sieve and then start to put the yogurt in. When the water has drained out of the filter cloth, tie the towel and put it in the refrigerator for at least 8 hours. Ideally 12 hours.
Tips to know: The longer you leave it, the more water will separate in the yogurt. Greek yogurt will have a thicker and more elastic texture.
Finished Product
After 12 hours, you open the towel and you have a batch of delicious, nutritious Greek yogurt. When eaten, it will have a cooler and fatter taste than regular yogurt.
>>> Read more: 4 Calorie Worksheets FOR WEIGHT LOSSES TO BE IN STANDARD
2. The simplest way to make Greek yogurt for weight loss
Ingredient:
• Fresh milk without sugar: 1 liter
• Condensed milk: 100g
• Unsweetened or low-sugar yogurt: 1 jar
• Supporting tools: cooking pot, bowl, spoon, strainer, filter cloth.
Perform:
• You pour fresh milk into the pot. Turn on the stove on medium heat. Or you can use a rice cooker to cook milk.
• Gently stir the milk until the milk evaporates, then turn off the heat. Then let the milk cool to room temperature.
• Add yoghurt to cooled milk, stir well to combine.
• Cover the pot and bring this mixture to incubate for 8-10 hours. You can put the pot under a thick cotton blanket or hot area in the house.
• After incubation, you put the yogurt mixture on the filter cloth placed on the filter tray. Tie it tight so that the whey in the yogurt comes out.
• Continue to put yogurt in the refrigerator to cool for 4-6 hours.
Finished Product
The way to make Greek yogurt for weight loss successfully is the yogurt product that is thicker, more fragrant and fatter than regular yogurt.
>>> Read more: WHAT IS TDEE? 3 SIMPLE ways to calculate TDEE for weight loss
3. Lose Weight With Microwave Greek Yogurt
Photo: The Greek foodie
Ingredient:
• Fresh milk without sugar: 1 liter
• Condensed milk: 100g
• Unsweetened or low-sugar yogurt: 1 jar
• Whipping Cream: 250ml
• Supporting tools: microwave, bowl, spoon, strainer, filter cloth.
Perform:
• You put condensed milk in a pot and mix it with 1 can of boiling water. Then add fresh milk and fresh cream, stir well and gently.
• Heat the ingredients in the pot to 70 – 80 degrees and then turn off the stove. Cook while stirring gently so that the milk does not burn.
• Continue stirring the pot until the milk is warm at 37 degrees, then add the yogurt. Gently stir until the yogurt dissolves. Note that yogurt should be at room temperature about 2 hours before making.
• Put the mixture in a clean bowl and microwave it. Turn on the oven for 2 minutes in the reheat mode. Then you incubate the milk for about 8 hours.
• After the milk is brewed, you put it into a clean filter cloth placed on a sieve, below to catch the whey water from the milk flowing out. This part of the water can be used to cook soup or stew vegetables, all delicious.
• After the milk is dewatered, you put the whole bag in the refrigerator for about 8 hours. If you like completely dry milk, leave it for another 3-4 hours.
Finished Product
The way to eat Greek yogurt to lose weight is to eat it about 30 minutes before meals. Probiotics in Greek yogurt will support a smoother and healthier digestive system.
>>> Read more: WANT TO LOSS 1KG HOW MUCH calorie burn?
4. How to make Greek yogurt to lose weight with the oven
Photo: Serious eats
Ingredient:
• Fresh milk without sugar: 1 liter
• Condensed milk: 200ml
• Unsweetened or low-sugar yogurt: 1 jar
• Supporting tools: oven, bowl, spoon, strainer, filter cloth.
Perform
• You mix fresh milk, condensed milk and yogurt into a large cast iron pot. Stir gently for 2 minutes to combine. Note that the ingredients must be left at room temperature for about 2 hours before making.
• Before incubating the milk in the oven, turn on the oven at 93 degrees Celsius (equivalent to 200 degrees Fahrenheit) for about 5 minutes. Then put the pot of milk with a tight lid into the oven. Turn on the light and close the oven door to incubate overnight from 10 pm to 6 am the next morning.
• You take the milk that has been incubated in the oven and filter it through a cloth and sieve. This process keeps the milk from curdling. Tie the top of the milk towel tightly, allowing the water to separate into the large bowl below the sieve.
• Continue to put both the sieve and the bowl in the refrigerator for about 10-12 hours for the juice in the yogurt to drain out.
Finished Product
When the water has completely separated, you put the milk into each small jar to eat and store in the refrigerator. When eating, just take it out and enjoy.
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Weight loss menu with Greek yogurt
Photo: Serious eats
Besides eating Greek yogurt for weight loss every day, you can add them to savory and sweet recipes for extra flavor. Here are some ways to use Greek yogurt for weight loss:
• Serve with berries, almonds, walnuts and chia seeds for an energizing breakfast.
• Add Greek yogurt to soups, curries or salads.
• Try Greek yogurt with chicken, tuna and pasta salad.
• Make Greek yogurt crepes with blueberries.
• Add Greek yogurt to smoothies for extra protein.
>>> Read more: 4 EAT CLEAN MENU 7 DAYS WEIGHT LOSS AND EFFECTIVE Stomach
A few notes on how to make Greek yogurt for weight loss
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• Losing weight with Greek yogurt is often a good choice because it has a much higher protein content than other yogurts. However, there are many types of Greek yogurt that are also high in sugar and fat, which can adversely affect weight loss. Look for low-fat products that are high in protein and low in sugar for daily consumption.
• How much Greek yogurt can you eat to lose weight in 1 day? You should only eat 1-2 cups. Because bacteria living in yogurt will multiply if eaten in large quantities, thereby causing illness for people with weak immune systems.
• How to store Greek yogurt is to always keep it in the refrigerator. The shelf life of this food is best from 7-14 days. If left for too long, the yogurt can become moldy.
• You can buy pre-packaged Greek yogurt if you don’t have time to make Greek yogurt for weight loss at home. Read the label carefully to make sure that the yogurt you choose contains probiotics. Furthermore, real Greek yogurt will not contain thickeners such as starch or gelatin, whey protein concentrate, milk protein concentrate, etc.
The benefits of Greek yogurt are undeniable. You can consult how to make greek yogurt for weight loss right at home. Then incorporate it into your daily menu for maximum effect.
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