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Best Yogurt For Weight Loss

Yogurt Is Made From Milk

Often considered one of the most nutritious foods available, many people eat yogurt for its calcium-based factors, while others may use it as helpful for those who are lactose intolerant. However, did you know that certain yogurts are able to help you lose weight and belly fat as well? According to scientific research, yogurt is able to do more than strengthen bones; it can actually assist with burning fat, maintaining muscle strength, and protecting the metabolism. The only issue is to eat the types of yogurts that will help instead of just taste good. This article will provide information on the best yogurt for weight loss.

Why Should I Eat Only Certain Yogurts?

If evidence has found that yogurt can help with weight loss, then surely any yogurt should be able to assist with burning fat? This is good logic, but it is incorrect as not all types of yogurt are created equal – this is why there are full-fat and low-fat options. Depending on the diet you are following, you may wish to choose a high fat or a low or no-fat option. The full-fat yogurt option is more suited to those following a low carb diet; however, low-fat or non-fat versions may be more suitable for those on low calorie diets but check for sugar! It should be noted that all yogurts are filled with calcium and protein, so they are better breakfast options than sweetened cereals and just as quick to prepare and eat. Flavored yogurt options also tend to have more calories than the plain or unflavored counterparts. The most beneficial option is the Greek-style yogurt because this type is thicker, creamier, and filled with more protein. If you want flavor, try adding fruit to the plain yogurt but not too much or you will be defeating the removal of sugar.

What Are The Types Of Yogurts Available?

Of course, you can make your own yogurt and this may well  be your best option for yogurt that you will like and eat.

 

If making your own yogurt is not an option, then here are some commercial brands that you may wish to try.

1. Icelandic-Style Strained Non-Fat Yogurt

One of the most advantageous yogurt options to help with weight loss is the Icelandic-style non-fat yogurt, particularly the Siggi brand. This type of yogurt is similar to the Greek varieties increasing the protein content; therefore building up muscle and bone strength. The most popular option is the strained non-fat vanilla style which, contrary to popular belief, does not have any sugar and only 100 calories. The average price of one tub of Siggi’s non-fat yogurt is $1.50. Prices, of course can vary at different outlets and change over time.

2. Fage 2% Greek Yogurt

Not only is the Fage brand Greek yogurt creamier and more enjoyable than the non-fat or low-fat options, but the small amount of milk fat in the product allows the body to absorb any fat-soluble vitamins in the item. The 2% fat Greek yogurt variety presents with only 8 grams of sugar and 150 calories making it a good option for weight loss. Moreover, it is much purer than others offering milk, cream and proteins. The average price of one tub of Fage brand yogurt is $1.60. Prices, of course can vary at different outlets and change over time.

3. Organic Greek Plain Low-Fat Yogurt

Another Greek yogurt variety that is the best yogurt for weight loss is the Wallaby Greek yogurt brand. Not only is this brand the most widely accessible product, but it is a “middle of the road” alternative for individuals who enjoy the idea of extra milk fat in their yogurt while not committing to the calories of a full-fat product. The organic Greek low-fat option from Wallaby presents with 130 calories and only 4 grams of sugar. The average price of one tub of Wallaby brand yogurt is $1.60. Prices, of course can vary at different outlets and change over time.

4. Whole Milk Greek Plain Yogurt

It is well known that all Greek yogurt varieties present with low sugar content and high protein levels, so they are considered the best yogurt for weight loss while strengthening muscles. The Chobani brand whole milk Green yogurt is made with full fat milk, however, this yogurt product has only 130 calories and 4 grams of sugar making it a good option if you want creamy yogurt without sugar. The average cost of a Chobani yogurt tub is $1.40. Prices, of course can vary at different outlets and change over time.

5. Whole Milk Vanilla-Flavored Yogurt

Some individuals cannot bear the taste of plain yogurt and need some taste to it; therefore, there are yogurt varieties that allow sweetness while still helping to reduce your waistline. One of the creamier options is the Dannon brand whole milk yogurt with vanilla flavoring. Containing vitamin D, this product is a sweet yogurt helping bone strengthening and protection. Unfortunately, it has high sugar content with 15 grams of sugar and 140 calories are making it a “now and then” option. The average price of this yogurt is $2.00 per tub. Prices, of course can vary at different outlets and change over time.

6. Live bio culture yogurts

There is some research to say that live yogurts, that is yogurts containing bio cultures of beneficial gut bacteria, can be helpful in weight loss.

Yogurt is a healthy food, provided it does not contain much sugar and can help with weight loss, provided you choose the right kind to eat for the type of diet you use and your lifestyle.

5 Tips For Surviving On A Very Low Calorie Diet

Surviving Low Calorie

It may be good for your health to lose weight if you are overweight or obese but getting the motivation to stick to a low calorie or very low calorie diet can be hard, especially if you are having to deal with hunger, which can be a problem for the first 3 days. The benefits can seem a long way off, while that piece of confectionery or extra dessert is immediate and may be right in front of you.

Sometimes, we sabotage our own diet but other people can also cause problems for us, possibly jealous of our success in losing weight or through pity at seeing us struggle when we so obviously would love a cookie! Some people who do not need to lose weight do not seem to realize that “just one won’t hurt” or “a little bit won’t make any difference” makes it very hard for you to resist, especially when you would love to have some, or even a lot. They also do not realize that having that extra piece of food or a forbidden food can trigger cravings that will be even more difficult to overcome tomorrow.

There are also those who believe they are telling us to stop dieting for our own good. In some cases that may be true. A person with anorexia or who is below the ideal weight for their age, gender and height should not be on a weight loss diet. But others seem to believe that weight loss is bad altogether. They may have their own reasons for saying this or even believing it, including the fear that they themselves may need to follow a similar way of eating or because they have been fed misinformation or misunderstood something they heard.

So here are tips for overcoming the problems and staying on your low calorie diet.

1. Ditch the NaySayers

If you are having difficulties with someone trying to sabotage your weight loss diet, then ditch them, at least for a little while. The 8 week 800BSD is only for 8 weeks. If someone is trying to stop you from improving your health by losing weight with a recognized way of healthy eating, then they are not thinking of your health and you need to avoid them for a while or at least when you are feeling particularly vulnerable.

OK, it’s not always possible to ditch them, so if not, try to avoid conversations about food or diet or weight loss. If they say something like “you’re looking so thin!”, then remind them that you are not yet at your healthy target weight or that you still weigh more than you did when you both first met and that you were not exactly skinny then! They have a picture in their mind of you as being an overweight person. They need to adjust their picture of you to being one of a person at their ideal target weight. That will take them time.

It’s especially hard if the person who appears to be sabotaging your efforts is your nearest and dearest or your parent, who cooks your evening meal every day. They presumably have your best interests at heart but they also have their own interests to serve, even if they don’t acknowledge that. They may be proud of their cooking and feel hurt and rejected if you don’t eat it or not as much as previously. Try to get them on your side, so they are more concerned about your health than about their own cooking prowess. Try to get them to serve more salads and green vegetables and fewer potatoes or less pasta, bread and rice. Even if they are playing the guilt game “you don’t like my cooking any more”, try NOT to play them back, “you don’t care about my health”, but instead, let them know how thankful you are that they care about your health and that they take the trouble to make you a meal, which is much appreciated. Once they realize that their time and effort are appreciated, they may be more willing to make changes that can help.

2. Overcome Hunger

There are some foods you can eat without having to count them in your daily allowance. I have found fresh celery very useful. It’s only about 30 calories for 2 large stalks and that is very filling as well as providing useful fiber.  You can cut up some stalks of celery and keep them in the fridge when you just have to nibble. Cucumber is another useful vegetable. I buy a whole one and cut off a chunk every so often. I don’t count those in my daily allowance. Occasionally, I buy a single red chili pepper and cut it up along with the celery, to give it a bit of “bite” but I try to make the chili pieces last at least 2 days.

Sugar free chewing gum is another way of overcoming hunger. It doesn’t provide (many) calories but it gives your mouth something to do and overcomes mouth boredom which is sometimes translated as being “hungry”. Be careful with this though, if you are not used to it. Many of the types available contain phenyalanine which some people must stay away from and most of them can have a laxative effect, which may or may not be helpful to you.

Eat plenty of green veg or green salads with your meal. Spinach, green beans, cabbage and broccoli (and cauliflower, though it is not green) will all fill you up and provide more fiber, without many calories, as will lettuce, cucumber and other salady green stuff.

If you find you have eaten fewer calories than your daily allowance, make sure you have something quick and reasonable available so you are not tempted by cookies or candy. A small can of tuna has about 100 or 120 calories. A spoonful of mayonnaise has 100 calories, so you can make a quick snack of tuna and mayo to eat with a fork to keep you well fed and with no excuse for eating what you have chosen not to.

3. Renew Your Motivation

If you have a favorite book or article that prompted you to get started on your weight loss journey, keep a copy of it nearby and read it again, to remind yourself of why you wanted to lose weight. Fear; and feelings of doom if you don’t lose weight may not be the best motivators but they may be what you need in order to stick to your diet at times.

Get advice from your doctor. They may already have been trying to get you to lose weight. Some can be very helpful, though many were never trained in nutrition. If not, find a doctor with whom you CAN work and who will support you on your journey.

4. Work out your REASONS for losing weight

  • Do you want to get a beach body for a special holiday?
  • Maybe you want to get new clothing for an event, such as a wedding?
  • Maybe you have had a diagnosis of diabetes, high blood pressure or high cholesterol and want to improve your situation?

Reminding yourself of your reasons and what you will get at the end of your diet will help you stick to it.

5. Record It

Keep a journal or a vision board. Write down your reasons for losing weight and find pictures that will show you how you want to look in 6 weeks or 6 months’ time. Maybe one of you at an earlier age or someone who looks similar to what you want to look like. Keep a record of what you DON’T eat when you are tempted and give yourself a reward for that. Even a check mark in a list can keep you going. You could always give yourself a small monetary reward for 10 check marks and save it towards something special, maybe new clothes or a special outing.

Keeping a record of what you DO eat can also be motivating. The very fact of having to record it, may help you avoid eating something on the no no list.

Keep a record of meals you CAN eat and enjoy and a record of calorie counts in case you are worried about going over your allowance or can add something extra in.

High Fiber Low Calorie Foods

Getting Enough Fiber

If you are on a low calorie or low carb diet, it can be hard to get enough dietary fiber in your diet while remaining within your calorie allowance or on the allowed foods. Plenty of foods have high fiber contents but not all of them are low calorie or suitable for a ketogenic diet.

How Much Fiber Do I Need?

The current healthy recommendations are between 20 and 38 grams of fiber a day, depending on your gender (men need more than women), age (less as you get older) and the amount you normally eat. It also depends a lot on your own metabolism. Some people have very quick pass through in their digestive systems, others have much slower turn around times. According to WebMD, it is believed that most Americans get only about 15 grams of fiber each day and that includes those who are NOT on diets.

Just Eat More Veggies?

No, it’s not just as simple as that, though eating more veggies is part of the answer. It is difficult to get enough dietary fiber from low calorie vegetables without eating massive amounts of them. For instance, take celery, a lovely vegetable, I am very fond of it and it’s great for keeping hunger at bay and giving my mouth something to do. It has only 16 calories in 100 grams (about 3 ounces), but it also has only about 2 grams of dietary fiber in that same 100 grams (the actual amount depends on which source you consult), so to get 20 grams of fiber from celery, I would need to eat 1000 grams of celery, 2.2 pounds, every day. That probably equates to two whole heads of table celery every day. Much as I like celery, I don’t think I could manage two pounds or more of it every day and that would also use up 160 calories of my daily 800 calorie allowance on the 8 week, 800 calorie BSD diet. It’s the same for many other vegetables that are perfectly fine as part of a low calorie or low carb diet. They do not contain enough fiber to fill your daily needs without having to eat massive amounts of them and I MEAN massive amounts. It’s the same with broccoli, spinach and lettuce. Great foodstuff, fine for adding to your lunchbox to keep hunger at bay or for eating as part of your low calorie meal but by themselves, they are unlikely to add enough fiber to your diet.

High Fiber Low Calorie Soup

Some useful foodstuffs that contain high amounts of fiber include lentils, with 8 grams of fiber in 100 grams. These

High Fiber Soup

are much easier to eat (in soup for instance) and will keep you feeling full for a long time. I sometimes make my own bone broth (basically boil meat bones or chicken carcass with a bay leaf and some apple cider vinegar for a number of hours, or in a slow cooker overnight, then drain and store) and use this as the basis for a soup. Or you can use a stock cube or low sodium bouillon. I add some veggies, such as celery, half an onion and garlic to 500 millilitres (1 pint) of stock and simmer until the vegetables are almost cooked, then add 50 grams (about 2 ounces) of red lentils and continue simmering until the lentils are soft. Once finished, I divide the soup in half and save one half for the next day. Just before serving, I add about 25 grams (about 1 ounce) of oat bran or wheat bran to the soup. This thickens it and makes it very filling, so it keeps me filled for several hours. It also contains about 17 grams of fiber, almost a daily amount for some people. This makes a filling high fiber meal, which can be fitted into a low calorie diet.

Dietary Fiber Supplements

If you still cannot get enough fiber in your diet, you may need to take a high fiber, low calorie supplement such as psyllium husks or apple fiber. Both are available as powder or in capsule form. It is VITAL to take plenty of water with these, to make sure they flush your intestines, instead of clogging them up worse than ever. These may not be suitable for people who have difficulty swallowing or have a narrow food pipe – consult your doctor.

Benefits of Dietary Fiber

There are many benefits to making sure you get enough fiber in your diet. For instance, people who have lots of dietary fiber in their food intake appear to be much less likely to develop heart trouble, to get strokes, high blood pressure, diabetes or to become obese.

Increasing the amount of your fiber in your diet can reduce your blood pressure, lower your cholesterol levels and improve insulin sensitivity for both diabetics and non-diabetics. Also, supplementing your fiber intake can help with weight loss in people who are obese and also help improve gastric and intestinal problems like diverticulitis, duodenal ulcers, hemorrhoids and gastric reflux.

And when that extra fiber gets into your large intestine, it appears to improve your natural immunity.

So What’s Not To Like About Dietary Fiber?

As with anything, use your commonsense about increasing the amount of fiber you take in. If you are sensitive to gluten, don’t use wheat bran. Don’t increase your fiber intake a huge amount in one go, it can lead to uncomfortable intestinal problems, including bloating and gas, if your body isn’t used to it. Increase your intake gradually and spread it out over the day. Take plenty of fluid, especially water and anyone who has difficulty swallowing, should be very cautious about taking supplements like psyllium husk and apple fiber, for instance. If in doubt, or if concerned about your bowel movements or intestines, consult your doctor or medical adviser.

 

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