People frequently say that yogurt is good for you, but not all yogurts are the same, especially when it comes to losing weight. If you want to reach your fitness goals, choosing the correct yogurt may help by giving you important nutrients like protein, probiotics, and calcium without adding extra sweets or fats. The finest yogurts for losing weight are high in protein, low in added sugars, and include living cultures to help your digestive system. There are several great dairy and non-dairy options that can help you feel full and speed up your metabolism.
A lot of these yogurts may be used in many ways, so they are great for breakfast, snacks, or even as a nutritious dessert. There are so many different kinds that it’s crucial to know which ones can really help you lose weight. This is a full list of the 12 greatest yogurts for weight reduction. Each one has its own perks that can help you remain on track with your health objectives.
1. Greek Yogurt (Plain, Nonfat)
Greek yogurt is a great choice for losing weight since it has a lot of protein and not much sugar, especially if you choose the plain, nonfat kind. When you create Greek yogurt, you filter off a lot of the whey, which makes it thicker and gives it almost double the protein of conventional yogurt. This extra protein makes you feel satiated for longer, which lowers the chances of eating too much later in the day.
It also has fewer carbs, which makes it a wonderful choice for low-carb diets, especially when it’s not sweetened. Greek yogurt is full of probiotics that are good for your gut health. This is connected to better digestion and better metabolic control. It’s also a great source of calcium, which helps your bones stay healthy while you lose weight. You may use it in smoothies, as a basis for dips, or just top it with fruit. It adds variety without getting in the way of your weight reduction objectives.
2. Icelandic Yogurt (Skyr)
Another good choice for weight reduction is Icelandic yogurt, which is also called skyr. Skyr is much thicker than Greek yogurt since it goes through a straining process. It also has a lot of protein in each serving. This helps keep blood sugar levels steady and appetite in check, which makes it easier to lose weight. When you choose basic, unflavored types of skyr, it is naturally low in fat and sugar.
It also has probiotics that help with digestion, which is very important for how your body consumes and absorbs nutrients. Skyr is so rich that even a little serving may fill you up, which makes it simpler to regulate your servings without feeling like you’re missing out. You may use it instead of sour cream or as a high-protein snack during the day. Skyr is a great addition to any balanced weight reduction diet because it can be used in so many ways and is good for you.
3. Low-Fat Plain Yogurt
Low-fat plain yogurt is a good balance between eating for taste and health. It keeps the creamy texture and calcium benefits of full-fat kinds while cutting down on calories and saturated fats. If you’re not ready to move to nonfat yogurt, low-fat plain yogurt is a good way to lose weight because it cuts down on calories without losing taste or nutrients. It also has a lot of protein, which helps keep muscles healthy and makes you feel full. It’s easy to keep track of how many carbs you eat when there are no additional sugars.
This is especially true if you eat it with fresh fruit or granola. This kind of yogurt has probiotics that help maintain the gut microbiota in balance. This may aid with metabolism and nutritional absorption. Because it has a moderate flavor, it can be used in both sweet and savory recipes, making it more helpful in a wide range of healthful meals. Low-fat plain yogurt is a good choice for long-term weight reduction.
4. Non-Dairy Almond Milk Yogurt
Almond milk yogurt is a dairy-free option that has fewer calories than many regular yogurts. This makes it a perfect choice for people who want to lose weight but can’t consume dairy. Plant-based yogurts are typically supplemented with calcium and vitamin D to make them as healthy as dairy. Many firms add protein to their almond milk yogurts to make them better for weight reduction, even though they may not naturally have as much protein as Greek or Icelandic yogurt.
People who are trying to eat heart-healthy foods will also like them because they are generally low in fat and cholesterol. The finest kinds have live active cultures that help with digestion and minimize bloating, which is a typical problem when trying to lose weight. When picking out almond milk yogurt, make sure it has a lot of protein and not too much sugar. They are great for people who are sensitive to dairy or who want to eat more plants without gaining weight.
5. Non-Dairy Coconut Yogurt
Another nondairy alternative that is quite popular with people who follow a vegan or paleo diet is coconut yogurt. Coconut yogurt has more fat than other types of yogurt, but most of the fat is medium-chain triglycerides (MCTs), which may help speed up metabolism and burn fat. It doesn’t have any lactose in it, and it has a creamy, dessert-like texture that can fulfill appetites without too much sugar.
To improve gut health, which is an important part of keeping a healthy weight, several manufacturers add probiotics to their coconut yogurt. But it’s very important to pick unsweetened kinds because flavored coconut yogurts typically have a lot of extra sugar. Some goods also include extra pea or soy protein in them to make them more balanced in terms of macronutrients. Coconut yogurt may be a healthy element of a meal plan that helps you lose weight if you utilize it correctly. Adding fiber-rich toppings like chia seeds or berries can help you stay full longer.
6. Non-Dairy Soy Yogurt
Soy yogurt is one of the few plant-based foods that has a protein level equivalent to dairy yogurt on its own, which makes it very good for losing weight. This protein helps you feel fuller and keeps your muscles from losing strength, especially when you do resistance exercise at the same time. Soy yogurt has no cholesterol and usually has heart-healthy unsaturated fats, which makes it a good choice for general health. It also has isoflavones, which are plant chemicals that may help control metabolism and have antioxidant qualities.
It usually has calcium and vitamin D added to it, much like other yogurts. It also has live active cultures that help digestion and nutritional absorption. For the best results in losing weight, choose soy yogurt that isn’t sweetened and has few extra ingredients. It has a mellow, nutty taste that goes well with both sweet and savory foods. Soy yogurt is a great substitute for high-calorie snacks or meals since it can be used in so many ways. This will help you feel full as you lose weight and keep track of your calorie consumption.
7. Probiotic-Rich Yogurt
For people who want to reduce weight, yogurts that highlight their probiotic content are a distinct benefit. Probiotics are very important for keeping the gut healthy, which has a direct effect on metabolism, hunger control, and fat accumulation. Many yogurts that are high in probiotics feature different types of good bacteria, such as Lactobacillus and Bifidobacterium. These bacteria have been associated with less belly fat and better digestion. A healthy gut can help lower inflammation, which is linked to obesity and metabolic problems. If you want to acquire a therapeutic dose of these bacteria, you should choose yogurts that are particularly promoted as probiotic-rich.
You can get these yogurts in both dairy and non-dairy variants, and they come in a range of fat levels and tastes. If you want to lose weight, it’s ideal to choose foods that don’t have a lot of added sugar and have enough protein. Yogurts that are high in probiotics are both a healthy snack and a functional food that helps with long-term health and weight control by bringing balance to the body.
8. Grass-Fed Yogurt
The milk used to make grass-fed yogurt comes from cows that eat grass. This makes the yogurt have more omega-3 fatty acids and conjugated linoleic acid (CLA), which are known to help with fat metabolism. This kind of yogurt usually has more nutrients than regular yogurt, like more vitamins A, D, and E. It is frequently less processed, which makes it a healthier and more natural alternative for people who want to improve their overall health while losing weight. Grass-fed yogurt may have more fat, but it’s typically the good sort that helps you feel full and stops you from eating too much.
It also has good probiotics, especially if it says “live and active cultures” on the label. It tastes great and has a creamy texture, which makes it a good snack or dinner addition. Choosing basic, unsweetened options makes sure you don’t go over your calorie targets. Grass-fed yogurt is good for weight reduction since it is both nutritious and good for your metabolism.
9. Kefir
Kefir is a fermented dairy product that is thinner than yogurt but full of probiotics and protein. This makes it another great choice for losing weight. Kefir is sometimes called “drinkable yogurt.” It has a wider spectrum of probiotic bacteria than conventional yogurt, which may be better for gut health. A healthy gut can help your body absorb nutrients better and control hormones that affect hunger and fat storage. Kefir is also a fantastic source of calcium and protein, which help build muscle and strengthen bones while making you feel full.
Kefir is fermented, which means it has less lactose and is simpler for those with allergies to digest. Kefir that is low in fat and sugar is excellent for keeping your weight in check. You may drink it or pour it over cereal and fruit instead of milk or cream. Kefir is a good choice for a weight reduction plan since it is versatile and good for digestion.
10. Australian-Style Yogurt
Australian-style yogurt, often called Aussie yogurt, is a wonderful choice for losing weight since it has a creamier texture and a richer taste than many other kinds. It is not strained, but it is gently cultured, which gives it a smooth, thick texture without any extra thickeners. A lot of Australian-style yogurts utilize full milk, but there are also low-fat and no-added-sugar choices that are good for people who want to watch their calories. This yogurt has more protein than conventional yogurt but not as much as Greek or Icelandic yogurt. It usually also has living cultures in it to help with digestion and intestinal health.
It seems more delicious since it is creamy, which can help you fulfill your desires for dessert-like items without going over your calorie limit. When choosing an Australian-style yogurt to help you lose weight, search for products that use clean ingredients and have less sugar. It is a fun and useful way to control your weight since it has a pleasing texture and a good mix of nutrients.
11. Lactose-Free Yogurt
People who are lactose intolerant but still desire the advantages of yogurt made from dairy without the stomach problems can use lactose-free yogurt. It still has a lot of protein and calcium, like ordinary yogurt, but it goes through a unique procedure to get rid of or break down lactose. This lets people who are sensitive to yogurt’s health advantages, such as probiotics and protein that helps muscles, without being bloated or gassy. There are several varieties and amounts of fat in lactose-free yogurts, such as Greek and low-fat variants.
This means there are many possibilities for those who want to lose weight. For the best outcomes, use unsweetened kinds that use simple components and few extra ingredients. These yogurts also have probiotics that help keep your gut healthy, which is important for keeping your metabolism strong and burning fat quickly. You may manage your calories and digestive health better by eating lactose-free yogurt, which is a good source of important nutrients. It helps you stay full and fed as you lose weight.
12. Protein-Enriched Yogurt
Protein-enriched yogurts are made to have more protein than regular yogurts, which makes them a great choice for any weight loss regimen. These yogurts frequently have whey or casein protein in them, which can help you feel full and help your muscles recover, especially after you work out. There is a lot of evidence that eating more protein will speed up your metabolism and make you less hungry, both of which are important for losing weight. A lot of these yogurts are also low in fat and sugar, which is in line with standard weight loss advice.
They come in both dairy and non-dairy variants, so those who have dietary limitations or preferences can choose the one that works best for them. It’s vital to examine the labels on yogurt to make sure it doesn’t include any extra sugars or fake ingredients that might get in the way of your goals. Protein-rich yogurts are a good choice for a snack or a mini-meal after exercise since they taste good and are good for you. They can help you lose weight while keeping your lean muscle mass.
Last Thought
Adding the correct kind of yogurt to your diet will help you lose weight in a simple but efficient method. Each of the yogurts on this list is different, from Greek types with a lot of protein to dairy-free options to ones with a lot of probiotics. To get the most health advantages, you should pick foods that are low in sugar, high in protein, and include living cultures. If you use it carefully, yogurt can help you lose weight, fill you up, and improve your gut health. For the best effects, do it often and stick with it.
FAQs
Which yogurt has the most protein?
Greek and Icelandic (Skyr) yogurts typically have the highest protein content.
Can I eat yogurt every day for weight loss?
Yes, daily yogurt consumption can support weight loss when it’s low in sugar and high in protein.
Is flavored yogurt good for weight loss?
Most flavored yogurts have added sugars. Choose unsweetened or naturally flavored varieties for best results.
Do probiotics in yogurt help lose belly fat?
Yes, probiotics can improve gut health, which may help reduce belly fat and improve metabolism.
