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The power to dry fat comes from the calcium, which, in yogurt, has the advantage of being bioavailable – a version easily absorbed by the body. And that has a lot to do with weight loss. “The more calcium, the lower the risk of the hormone calcitriol stimulating the entry of the mineral into adipocytes, which prevents the burning of fat within these cells”, explains Lina Yonekura, researcher at the Division of Food Sciences at the University of Nottingham, in England.
Another piece of good news for waist measurements is that you don’t have to opt for full-fat yogurt. The version with less fat and calories (on average 76, almost half of what the wholemeal offers) has more calcium (about 300 milligrams in the 170-gram pot). It is also the one with the most protein. So, if you want to lose weight without losing muscle, don’t hesitate: stick with low-fat yogurt.
Do you avoid milk protein because you feel heavy in your stomach? Rest assured: in yogurt, this nutrient is partially digested. This is thanks to strains of friendly bacteria Streptococcus thermophilus It is Lactobacillus bulgaricus which ferment the beverage, transforming it into a food with a sour taste and creamy texture. By the way, only those products that bring these two species in the composition can be called yogurt or fermented milk. So, look at the label: there are pots that look like yogurt, but are dairy drinks. They don’t offer the same benefits!
Another important detail: despite being considered a product rich in protein, yogurt has five times more carbohydrates. Therefore, if you are following a diet that calls for moderation in this nutrient, do not overdo the portion, and avoid options with sugar, dyes and flavorings. The ideal on a daily basis is to opt for natural skimmed yogurt and add fresh fruit or breakfast cereal and, if you find it necessary to intensify the sweet flavor, use sweetener or a little honey or jam.
And the probiotics?
They are even more efficient for weight loss. According to specialists, probiotic yogurt or fermented milk improves the health of the intestine and, with that, helps to reduce the measures in two ways: reducing hunger (a healthy intestine releases more neurotransmitters that regulate satiety) and increasing the absorption of vitamins and minerals (this prevents the organism from feeling the lack of these nutrients and stimulating overeating).
How is it different from traditional yogurt?
The families of friendly bacteria. Generally, probiotics are fermented by Lactobacillus acidophilus and Bifidobacterium species. The amount of strains is also infinitely greater – at least 108 CFU (Colony Forming Units), something around 100 million probiotic bacteria in a single pot. Incidentally, this is the recommended daily portion in the Food Guide for the Brazilian Population, from the Ministry of Health. So, if you are in the habit of eating or drinking yogurt every day, give preference to a pot of the probiotic.
Consumed regularly, probiotic yogurt and fermented milk are also capable of reducing bad cholesterol, in addition to increasing the body’s defenses. “They can even help reduce the risk of infections in the stomach mucosa and colon cancer”, comments Roseli Rossi, nutritionist at Clínica Equilíbrio Nutricional, in São Paulo.
The best for your diet
You can get lost with the offer of yogurt and fermented milk available on supermarket shelves. But you already know: probiotics and natural skimmed ones are the options that best combine with a diet to maintain health and the right weight. A few options made with fruit also fit this pattern (see the selection made by the experts interviewed in this article). But, if you love novelty and like to try different textures and flavors, before putting the product in the cart, investigate the label. “Check the amount of sugar, fat, carbohydrate and sodium, as well as dyes and flavorings. The less, the better”, advises nutritionist Dagmarcia Tumeo, from Paraná Clínicas, in Curitiba.
If you have any lactose restriction (milk sugar), you should be careful to choose a yogurt without this substance. Another possibility is to opt for soy-based yogurts, which also have protein and substances that are important for health. “Studies show that soy phytohormones help reduce the symptoms of PMS and menopause, in addition to helping to prevent cardiovascular diseases, cancer, osteoporosis and diabetes,” says Thiago Volpi, general practitioner specializing in sports nutrition and obesity by the Brazilian Association of Nutrology (Abran).
But be careful: they are usually a little more caloric. Are you not satisfied with little? So, make a note of one last suggestion from the experts: prefer more consistent yogurts, to be consumed with a spoon. In this way, they give a greater feeling of satiety.
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