The Best Yogurt Combinations for Faster Weight Loss, Says Science
Yogurt is a delicious, convenient breakfast food, and one that can be loaded with health benefits, too. Unsweetened yogurts with live cultures are loaded with satisfying protein that keeps you full for longer and can have beneficial effects on your gut microbiome and even your immune system.
Better yet, with a few delicious additions to this powerhouse food, you can make your yogurt even healthier. Read on to discover the best yogurt combinations for weight loss, according to science. And for more simple ways to slim down, check out these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
Yogurt and almonds
While nuts like almonds may be high in calories and fat, using them sparingly with a protein-rich food like yogurt can actually help aid your weight loss efforts.
According to a 2014 study published in the Journal of Research in Medical Sciences, among a group of 108 obese adult women, those who ate 50 grams of almonds daily as part of a reduced-calorie diet lost more weight than those who didn't incorporate almonds into their reduced-calorie meal plan.
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Yogurt and walnuts
If almonds aren't your preferred nut, try adding some walnuts to your yogurt in their place.
A 2017 study published in Nutrition Journal found that overweight and obese women who adhered to a reduced-calorie diet that included walnuts lost similar amounts of weight to those on a reduced-calorie diet without walnuts, but also reduced their total and LDL cholesterol by more than those on the non-walnut diet and had greater reductions in systolic blood pressure than the control group at the six-month mark.
Yogurt and oats
Oatmeal has long been heralded for its cholesterol-fighting properties, and it's also a pretty great addition to any weight loss plan—and your favorite yogurt.
A 2016 study published in the Journal of the American College of Nutrition found that study subjects who ate instant oatmeal experienced reduced appetite, lower calorie consumption, and increased satiety as compared to a group of participants who ate an oat-based cereal.
To pair with yogurt, you can go the traditional route with granola or even make a bowl of oatmeal and throw in a scoop of yogurt as a mix-in!
Yogurt and flaxseeds
If you want to add some healthy fiber and heart health-boosting omega-3s to your breakfast yogurt, a spoonful of flaxseed will do the trick—and it may even help you shed a few extra pounds, too.
A 2017 meta-analysis published in Obesity Reviews that reviewed the findings of 45 randomized controlled trials found that flaxseed supplementation was associated with both weight loss and a reduction in waist circumference.
Yogurt and grapefruit
A little grapefruit added to your morning yogurt can yield major benefits when it comes to your weight loss.
According to a study published in the Journal of Medicinal Food, among a group of obese adults who either ate fresh grapefruit, drank grapefruit juice, or received a placebo over a 12-week period, those whose diets were supplemented with grapefruit or grapefruit juice lost significantly more weight than the placebo group.
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