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The Best Greek Yogurt for Weight Loss and Gut Health

Greek Yogurt for Weight Loss

Greek yogurt has become quite famous nowadays, but you might wonder what’s the difference between normal yogurt and Greek yogurt and what makes it more beneficial for us.

The fact that makes it different from normal yogurt is that it is strained to eliminate the Whey protein. Some of the water content is also lost during straining making it denser and more substantial.

Greek yogurt is a thicker and creamier version of normal yogurt. It’s high in a variety of nutrients such as calcium and protein.

However, it’s critical to select the appropriate Greek yogurt, as many packaged Greek yogurts might contain additives such as added sugar.

In this article, we will discuss the benefits of Greek yogurt and its role in weight loss.

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Nutritional value of Greek yogurt:

Greek yogurt, also called “strained” yogurt, is prepared by fermenting yogurt and then straining out the whey, some sugars, and liquids. The final product is thicker and has a higher protein content.

Greek yogurt is also available in fat-free, reduced-fat, or full-fat versions.

According to USDA, 200 g of Greek yogurt contains:

  • 146 calories
  • 8 g carbs
  • 20 g protein
  • 8 g Fat

Additionally, it contains essential B-vitamins B12, B2, and B5), Vit-A, calcium, selenium, and phosphorus.

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Greek yogurt for Weight Loss:

Greek yogurt is generally very beneficial for health, but no-fat Greek yogurt can be an excellent snack during weight loss due to these properties:

A high protein content:

Greek yogurt has a higher protein content as compared to normal yogurt. High protein diets promote weight loss by reducing appetite and by boosting metabolism. One gram of fats gives you 9 KCal, on the other hand, One gram of Protein gives you only 4 Kcal.

One study suggests, that Phenylalanine (an amino acid) that is released after the breakdown of protein, helps in appetite reduction and weight loss.[Ref]

A protein diet is also considered one of the essential components of the Paleo diet or caveman’s diet which is considered to have anti-inflammatory properties and helps in weight loss.

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Less amount of sugar:

During straining, the excess amount of sugar is lost which makes Greek yogurt low in carbs and sugars.

Normal yogurts contain a greater amount of sugar. Some weight-loss diets focus on a low-carb intake.

And some people respond better to low-carb diets as compared to low-fat diets. In this way, Greek yogurt helps you avoid extra calories from sugar.

Maintains satiety:

Greek yogurt is high in protein, so it helps keep you full for longer. This suppresses hunger and leads to restricted calorie intake which ultimately causes weight loss.

A 2013 study on appetite, suggests that Greek yogurt when consumed as a snack, maintains satiety and reduces calorie consumption in the next meal. [Ref]

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Contains probiotics:

Probiotics are friendly bacteria found in Greek yogurt and other fermented foods.

These bacteria have been related to improved digestive function and immune system function, as well as the reduction of antibiotic-associated diarrhea.

Research has also established a link between gut microbiota and obesity. It is said that the overgrowth of some species leads to weight gain.

One study of 28 overweight adults suggests that eating 100 grams of yogurt that contains Lactobacillus amylovorus results in greater weight reduction. [Ref]

Apart from their role in weight gain, abnormal gut bacterial overgrowth has also been linked with IBS (irritable bowel syndrome) and depression.

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Which type of Greek yogurt is best for weight loss?

Although all types are equally beneficial, to help you lose weight you must consider eating plain, fat-free Greek yogurt.

Because this type is low in carbs and fat and provides you with only a few calories.

The Yogurt Diet:

Many diets focus on yogurt as a key component and claim that it helps in weight loss. The Yoplait yogurt diet is a well-known one.

This diet was marketed by actress Jeannie Mai. This popular yogurt diet is claimed to help people lose 2–5 pounds (1–2.5 kg) in 14 days.

It included two servings of Yoplait plain yogurt each day along with low-fat dairy, whole grains, and lean protein.

The diet limited your daily calorie intake to 1,200 calories and also focused on a 30–40-minute walk per day to boost your physical activity. These elements combine to create a calorie deficit, which may aid in weight loss.

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Healthy ways to add yogurt to your diet:

Yogurt is healthy and adaptable food to include in your diet. Here are some suggestions for adding it into your daily routine in a healthy way:

  • For a balanced breakfast or substantial snack, top it with berries, nuts, and seeds.
  • It’s great in smoothies.
  • It can be added to oats.
  • Add a dollop of yogurt to hot porridge, protein pancakes, or whole-grain waffles.
  • To make dips, salad dressings, and spreads, combine them with herbs and spices.
  • Sour cream can be replaced with whole milk yogurt.
  • In baked items like bread and cakes, it can be used in place of butter.

Healthiest Greek Yogurt Brands for Weight Loss:

Grab one of these and you’ll see how yogurt’s benefits can help you achieve your fitness goals in no time.

Fage’s total 2% Greek yogurt:

It is one of the best-tasting Greek yogurts. It provides 14 calories with 20 grams of protein and 4 grams of fat and zeroes of added sugars.

Chobani’s Greek Yogurt:

This Greek yogurt provides 80 calories with zero fat and added sugars. It is high in protein and is one of the best Greek yogurts.

Voskos non-fat Greek yogurt:

Voskos offers a double deal of probiotics in this single serving of Greek yogurt. It contains a greater amount of protein with 0% fat. Provides you with only 90 calories.

Clover Sonoma’s Organic Greek yogurt:

Clover Sonoma’s plain nonfat Greek yogurt is super creamy and prepared with cultured organic skim milk. It gives 100 calories and 16 g of protein.

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How to know which type of Greek yogurt is good for you?

There is no such thing as a one-size-fits-all solution when it comes to choosing the best Greek yogurt. Instead, think about your specific dietary goals and how you may apply them to your food choices.

To begin, read the package label to verify if the yogurt’s component quality and nutritional profile match your priorities.

For example, if you’re trying to control your blood sugar or cut back on added sugar, plain or low-sugar-flavored yogurt is a good choice.

If supporting digestive health is your major goal, look for a brand that provides a high supply of active probiotics.

In contrast, if you’re aiming to cut calories or lower your fat intake, a low-fat or fat-free diet is a good choice.

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What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
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