A study published in the April 2005 International Journal of Obesity shows men and women who eat a lot of yoghurt tend to lose weight faster than those who don’t and also maintain lean muscle mass easier. No wonder French women eat so much yoghurt and still stay so thin. Yoghurt is one of the great diet foods. It’s full of nutrition, a wonderful source of calcium and protein, comes in loads of flavors and it tastes great. Just eating three small servings a day of yoghurt can really help with your weight loss.
But, for some people, they don’t just want a cup of yoghurt three times a day, as it can become a little boring after a while. So, here are four other ways you can get your daily servings of yoghurt without getting bored.
Yoghurt in Fruit Smoothies – I love making fruit smoothies as a substitute for lunch. They’re healthy, taste great, a marvellous weight loss aid, and incredibly filling. In fact, I can drink one fruit smoothie and be satisfied from lunch until dinner, and they’re easy to make, as well as a great way to eat your yoghurt. To make a wonderful fruit smoothie with one serving of yoghurt, here’s how to do it.
In a blender, add a cup of low-fat yoghurt of any flavor. Chop up a banana, an apple, an orange, some watermelon and add to the blender. Pour in a cup of fresh fruit juice (I add a mix of carrot and apple juice, which I make myself in my juicer) and, if you like, add a tablespoon of protein or vitamin powder. Throw in at least one cup of ice cubes. Turn on the blender and blend. Voila, a delicious tasting and healthy fruit smoothie, that gives you one full-cup of low-fat yoghurt, and is loads cheaper than buying it at a smoothie shop. For a variety of tastes, just add other fruits.
Yoghurt With Fresh Fruit and Granola – One of my favorite lunches is a bowl of low-fat yoghurt with fresh fruit and granola. For this, I use one and a half cups of low-fat yoghurt (around 160 calories), add chopped up apples, bananas, oranges and some grapes, then sprinkle some crunchy granola on the top. Add a small sprinkling of roasted sunflower seeds and a drizzle of organic honey and this is one of the most filling and healthiest lunches you can eat, and a wonderful way to get one daily serving of low-fat yoghurt.
Yoghurt Cream Cheese – I often make my own cream cheese as it’s expensive to buy in Thailand, where I live. Making yoghurt cream cheese is easy and not only a perfect way to get your serving of yoghurt, but an incredible tasting filling for sandwiches, pita bread, and bagels. Cream cheese is also wonderful for weight loss as you don’t have to use a lot of it to get a great taste.
All you need is one quart of plain low-fat yoghurt. Put a piece of cheesecloth into a colander and set it over a large bowl. Now, pour the quart of plain low-fat yoghurt into the colander on top of the cheesecloth, cover the colander with another piece of cheesecloth and put the colander and bowl into the refrigerator and leave it for at least 12 hours.
After 12 hours, pick up the cheesecloth containing the yoghurt and squeeze it gently to get rid of as much liquid as possible. Throw away the liquid that has landed in the bowl and put the cheesecloth covered yoghurt into it. Return to the fridge. After 10 hours, you’ll have your very own homemade yoghurt cream cheese and it’s delicious. I sometimes add raisins, a sprinkle of cinnamon and grated apple to mine, which makes a wonderful spread for bagels or sandwiches.
These are just three recipes that will help you get your daily allowance of low-fat yoghurt and thus help you lose weight. There are many more. Check out the websites below for some other wonderful yoghurt recipes, if you want to lose weight.
Recipe Sites For Yoghurt Dishes
Beyond Eating Yoghurt – University of Nebraska
Yoghurt- Make and enjoy – EatYoghurt.com
French Women’s Diet Secret – WebMD