Most people think that to lose weight; they need to starve themselves. That is entirely wrong. In fact, lowering your calorie intake can lead to weight loss gain in just the first few weeks. In the second week and beyond, your weight will return to increase.
To lose weight sustainably, it is the food portions and quality that you need to control and pay attention to. To get optimal results from your diet, you should only eat foods that are low in calories but dense in nutrients.
Researchers at the University of Knoxville found that calcium directly affects your weight loss efforts. Foods high in calcium, especially dairy products, have been shown to increase the breakdown of body fat and maintain body metabolism during the diet. Increasing calcium intake can also directly reduce belly fat.
A study presented at the Obesity Society Meeting in 2007 demonstrated a significant reduction in belly fat after consuming calcium. For seven weeks, participants ate 3-4 servings of dairy products every day. The data show that an exercise program combined with a low-calorie diet intake and increased milk consumption changes metabolism significantly, affecting the amount of body fat burned.
Apart from calcium, another nutrient that the body needs while on a diet program is protein. Protein can keep you feeling full longer, so you don’t overeat.
Taking calcium and protein-rich foods are the right combination for losing weight. When combined, these two groups of nutrients have been clinically proven to increase metabolic rate, improve digestion, and maintain gut health. One of the foods that have these two nutrients is yogurt.
Yogurt is a low-fat food packed with calcium and protein. Yogurt provides all the benefits of milk but without added fat or calories. One serving of yogurt contains more calcium and protein than other dairy products.
A study at the University of Tennessee in 2005 showed that dieters who ate three servings of yogurt a day lost 22% more body weight and 61% more body fat than those who cut calories but didn’t add calcium to their diet. Eating yogurt every day can also support your immune system, reduce inflammation, and lower bad cholesterol.
Additionally, many adults have problems digesting dairy products because their bodies don’t produce enough enzyme lactase. Yogurt naturally contains lactose, making it a healthy alternative for those of you who cannot tolerate dairy products.
Yogurt Consumption Tips for Weight Loss plan
- It is recommended to choose yogurt products without sugar and artificial sweeteners. Sugar can be listed under other names such as sucrose, high fructose corn syrup, fruit juice, cane sugar, and agave nectar.
- Avoid eating yogurt with fruit flavors or pieces of fruit because these products generally contain high sugar levels.
- Choose low-fat or non-fat yogurt products.
- To get a sweet taste, you can add a tablespoon of honey to yogurt.
- Add yogurt to your salad instead of mayonnaise.
- Make a yogurt smoothie with added fresh fruit for breakfast or snacks.
To get optimal results, consume yogurt in appropriate portions and not excessive. Yogurt is recommended to be consumed once or twice a day. The recommended amount of yogurt a day is 100-200 grams. For adults, 200-450 ml of yogurt is safe for consumption per day.
For Consistent Weight Loss, Eat Yogurt Every Day .... https://www.huffpost.com/entry/for-consistent-weight-los_b_161701
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