Bifidobacteria and 0% fat: is all yogurt healthy?

How to make low-fat yogurt?

Slender yogurt from the store shelf.

Low-fat and low-calorie, what's the difference?

Hello, dear readers of the blog vkuskakdoma.ru. What fat content of milk do you use to make homemade yogurt? Lately I've been getting quite a lot of questions about how to make yogurt from 0.5% fat milk. Describing their complexity, housewives complain that the yogurt does not ferment, remains liquid or becomes grainy, and discards the whey. I propose to understand the reasons for failures, the intricacies of preparing low-fat yogurt and the special attractiveness with which it captivates everyone who is puzzled by issues of diet and slimness.

Low-fat yogurt

This product is sold with great success because girls are afraid of gaining extra calories, and low-fat dairy products will not allow this to happen. But it's not that simple. If it were possible to reduce fat to any food, people would long ago forget about problems with excess weight.

Let's see what fermented milk products are made of and what their advantages are.

Calorie content and composition

Let's start our conversation with calories, which are so scary for modern skinny women. So, yogurt with a fat mass fraction of up to 1.5% has an average of 60-100 kcal. per 100 g.

The composition includes micro- and macroelements - sodium, potassium, phosphorus, as well as vitamins C, E and B. The ratio of proteins, fats and carbohydrates per 100 g can be represented in the following proportion BZHU - 3-5 / 0-2 / 3- 20.

Benefit

Yogurt will be useful not only for those losing weight, but also for the average person:

• Thus, a low-fat product contains less saturated acids and cholesterol, and it has a higher concentration of some vitamins and macroelements.
• Consumption of dairy products has a beneficial effect on intestinal function, improving peristalsis and cleansing the body of toxins.
• It will be useful for people leading an active lifestyle, as it contains milk proteins and calcium. These substances strengthen joints and help build muscle mass.
• Natural yogurt is not contraindicated for people with gastritis. It gently envelops and protects the mucous surface. But patients will have to limit their consumption of this dairy product.
• One jar will help regulate cholesterol levels in the blood, and the composition as a whole has a beneficial effect on the vascular system.

Advantages

Low-calorie yogurt has a number of advantages that are worth knowing:

1. Light composition helps you lose weight. Yogurt produces this desired effect by making the person feel full without taking in extra calories.
2. Also, low fat content helps normalize lipid metabolism.
3. Consumption does not cause a feeling of heaviness or nausea.

Harm of low-fat products

Unfortunately, low-calorie yogurt also has its downsides:

• Abundance of additives. When making dairy products, stabilizers (E1412 or 1414) and acidity regulators are used to achieve the correct structure. Manufacturers also flavor their products with artificial flavors, so we can smell the fruity smell. This also includes the color that appears as a result of adding carmine dye (food additive E120, E160a). Do you think this is good for your body? The answer is obvious - no.
• Hazardous ingredients. Light yogurt contains starch, which plays the role of a stabilizer, sugar and sugar-containing components, which increase the percentage of carbohydrates and “kill” nutrients.
• Reducing benefit. With a decrease in fat content, proteins that participate in the body's metabolic processes go away.

All additives can cause allergies in humans, although they are considered safe.

Help with weight loss

You can use fermented milk product for weight loss. Low-calorie yogurt is good for snacking. However, you should not take it as an independent meal, for example, to replace dinner, because the evening meal should be complete and satisfying.

But losing weight with yogurt also has its downsides. So, a low-fat product, having a small amount of calories, can affect weight gain. Why is this happening? Because it is fats that satisfy hunger, and their deficiency causes a constant desire to eat something. Therefore, it turns out that people who drink a low-fat product consume 200-300 kcal. more. But if this is part of the diet, and the person controls hunger, then this result is acceptable.

Properties, composition and nutritional value

When producing the drink, manufacturers use water, flavorings, thickeners and fruits. However, the most valuable ingredient in the product is beneficial bacteria of various types:

• Bulgarian and acidophilus bacillus;
• bifidobacteria;
• thermophilic streptococcus;
• probiotics.

The main benefit of the product for the human body is its high calcium content. Microelement deficiency is observed in every second person, especially for residents of megacities. 1 glass of drink can replenish the daily requirement of calcium. Fermented milk products also contain other useful microelements:

• phosphorus – is responsible for the normal course of many chemical reactions in the body;
• zinc – stimulates the activity of the digestive system.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

The main benefit of yogurt is that it helps normalize digestion processes. This is due to the fact that the drink is rich in beneficial bacteria. Entering the intestines and multiplying there, they compete with pathogenic organisms that are present in the digestive canal even in a healthy body. By creating competition for pathogenic microorganisms, beneficial bacteria suppress their population and prevent reproduction. Thanks to this, the balance of microflora in the intestines is formed and maintained. And since specific bacteria are needed for the normal digestion of a number of foods, the digestion processes proceed normally, and nutrients from food are absorbed to the maximum. In addition, some bacteria are capable of producing vitamins and enzymes necessary for the normal course of the metabolic process (metabolism).

Natural yogurt also contains bacteria that can inhibit the proliferation of fungi in the intestines, which not only improves the functioning of the immune system, but also prevents the development of many diseases, including infectious ones.

The ratio of BJU per 100 g of product (1.5% fat content) is 4.3, 1.5 and 5.7 g, respectively. The energy value of the drink is 57 kcal.

In addition to calcium, phosphorus and zinc, yogurt also contains other micro- and macroelements necessary for the body:

• iron;
• sodium;
• magnesium;
• copper.

Choosing the right one

The stores have a huge selection of dairy products. To choose healthy yogurt for weight loss, pay attention to the following signs:

• Study the composition carefully, the main thing is that the list does not contain various food additives. Ideally, it contains only 2 elements - milk and sourdough.
• Also pay attention to the amount of proteins and carbohydrates, they should be in approximately equal proportions. If there are 2-3 g of proteins and 20 carbohydrates, it means that the manufacturer has added a lot of sugar to the composition.
• Give preference to natural yogurt, which does not contain fruit or berry fillers. As a rule, they are artificial and therefore do not bring benefits.
• Yogurt is a living product, so it must contain special bacteria - Lactobacillus acidophilus and Lactobacillus bulgaricus. Be sure to look for them on the packaging.
• And don't forget to look at the expiration date. Natural, live yogurt does not last long, about 10 days.

Which company to buy

We will tell you about brands that are often found on shelves:

• BIO balance. This yogurt has the required amount of lactic and bifidoactive bacteria, which have a beneficial effect on the intestinal microflora. The product is presented in different fat contents, you can choose 1% or 1.5%, calorie content per 100 g is no more than 75 kcal. The downside is the use of artificial flavors and colors to add taste and smell.
• Activia drinking natural. Contains the correct ratio of sugar and milk protein, and also contains milk fat. There are 52 kcal per 100 g. The downside is the lack of bacteria.
• Valio. There are no preservatives and a moderate percentage of sugar. Estimated at 60 kcal. per 100 g. The disadvantage of Valio is its low protein content.
• DANONE low fat. It has a good ratio of proteins and carbohydrates. Only 63 kcal. per 100 g. But there are artificial ingredients.
• Activia thermostatic. Natural yogurt without added flavors. For 100 g only 64 kcal.

The price of each item is within 100 RUR. rub.

If you follow the Dukan diet, choose a product with a fat content of no more than 1.5%.

Homemade yogurt

If you don’t trust store-bought products, you can safely make yogurt at home. The advantages of this method are obvious - the absence of preservatives, flavors and dyes.

The main ingredients are milk and starter culture, which can be found in a store or pharmacy. It is sold ready-made or in the form of a powder containing live bacteria.

Cooking in a yogurt maker

Buy all the ingredients to make low-fat yogurt in a yogurt maker and get to work:

1. Prepare the dishes. It must be clean.
2. Boil homemade milk to get rid of foreign bacteria. Ultra-pasteurized does not need to be placed on the stove; it can only be heated to 37 degrees, since there are no bacteria in it.
3. After this, you should pour the starter into the milk and mix the liquid.
4. Pour the mixture into cups in a yogurt maker and turn it on.
5. Preparing homemade low-fat yogurt will take 7-12 hours.
6. After this, it must be placed in the refrigerator until it cools down.

What to serve with

Yogurt goes well with a variety of foods, so it won't be difficult for you to come up with a new dessert.

However, give preference to low-calorie foods.

With bran

Bran is a dietary product that benefits the body. Thanks to dietary fiber, they cleanse the intestines of toxins and waste. By consuming bran with yogurt, you normalize digestion.

For a healthy drink, mix 0.5 l. low-fat yogurt with 3 tsp. bran.

Drink a low-fat shake during snacks between meals.

With buckwheat

Buckwheat contains fiber and dietary fiber, which help cleanse the intestines and improve the functioning of the gastrointestinal tract. Based on it, you can prepare a tasty and nutritious porridge that does not require cooking:

1. Take half a glass of buckwheat and pour 1-1.5 glasses of low-fat yogurt over it.
2. Leave the cereal overnight at room temperature.
3. During this time it will swell and become edible.

With oatmeal

Only oatmeal cooks faster than buckwheat:

1. Take the cereal and pour low-fat yogurt over it.
2. Choose proportions based on your own appetite. The main thing is that the cereal is completely covered with the dairy product.
3. Leave the mixture in the refrigerator for 1-2 hours, after which the delicious porridge is ready.

With flax seeds

Flax contains healthy omega-3 fatty acids that are essential for the human body. They regulate the functioning of the intestines and digestion, and also monitor the beauty of hair and nails.

Make a nutritious dessert using low-fat yogurt with 1 tsp. flax seeds, and you will feel favorable changes in your body.

With fruits and berries

A real dessert is made from low-fat yogurt with various toppings in the form of berries and fruits. Use whatever supplements you like.

Apples, kiwi and banana, strawberries and raspberries are perfect. Experiment and get new tastes!

With cottage cheese

Many people like to add sour cream to the cottage cheese to give it a softer consistency. But it is better to choose low-fat yogurt, as it has less fat content and will not harm your figure.

Just 2-3 tbsp. l. will make the cottage cheese tender and tasty.

With granola

Granola is a breakfast cereal made from nuts, oats and honey, baked until crisp. The dish is often used as muesli for weight loss.

If you choose a dressing, pay attention to light yogurt. It complements the ingredients perfectly.

Yogurt fasting and diet menu

There are several types of yogurt unloading.

Option 1

• morning: green apple, unsweetened tea;
• lunch: 150 ml yogurt with dried fruits, tea;
• lunch: 150 ml yogurt with muesli, ½ grapefruit, 100 ml tea;
• afternoon snack: 200 ml yogurt, ½ grapefruit;
• evening: ½ mug of tea, 150 ml of yogurt, a handful of dried fruits.

Option 2

• morning: yogurt with berries or fruits (100 ml), ½ cup of tea;
• day: yogurt with fruit (200 ml), ½ cup of tea;
• afternoon snack: the same as lunch, but fruits are replaced with berries;
• dinner: the same as for lunch.

The last option for losing weight involves eating every 3 hours. Each type of diet prohibits the consumption of sugar. But it can be replaced with a small amount of honey - 0.5 teaspoon per glass of drink is enough to add sweetness to the product. In between meals, you are allowed to drink plain water, unsweetened tea, herbal decoctions or rosehip infusion.

For unloading, choose yogurt with a fat content of 1-1.5%. It can be prepared at home using sourdough and milk.

Example of a fasting day

Low-fat yogurt will be a good product on which you can unload:

• For this you will need 1-2 liters. a drinkable dairy product that you need to drink throughout the day.
• Divide the volume into 6 equal portions.
• Don't forget to drink water.
• If you are very hungry, add fruit to your diet, for example a couple of apples.

Low-fat diet yogurt is a product that you can eat, but you should not indulge in it often. After all, everything is good in moderation. Use it for variety in your diet or prepare delicious, and most importantly, low-calorie desserts using milk.

Many people drink yogurt daily, believing it to be healthy and aid weight loss. This opinion cannot be considered 100% correct, since all fermented milk products are very different. They differ in composition, number of calories and nutrients. The right drink can not only be purchased in the store, but also prepared independently at home. Only natural fermented milk will help improve the functioning of the stomach and intestines, replenish the lack of vitamins and microelements in the body, and help get rid of extra pounds.

What to eat when losing weight

Different manufacturers have different technology for making yogurt.

Some add milk powder and sugar to the product, others add preservatives and thickeners.

However, when losing weight, preference should be given to a product that contains whole milk and sourdough.

Important! The most useful product for weight loss is the one made at home. It is also indicated for people suffering from dysbiosis and other gastrointestinal pathologies. The recipe for such yogurt does not imply anything other than milk, sourdough and, if desired, chopped fruits or berries.

If you choose from store-bought products, you should opt for natural yogurt that does not contain various additives and sweeteners. You can improve the taste of the product yourself by adding some fresh fruit or frozen berries. You can also add honey to the drink; it does not contain sucrose (traditional sugar), but fructose, which is much healthier and is recommended for consumption by those who suffer from diabetes.

What is yogurt

This is one of the subtypes of fermented milk products. It comes with additives (fruits, juices, sweeteners, flavors, preservatives) and without them, thick and liquid (drinkable), creamy, low-calorie and low-fat. The chemical composition of a 150-gram serving, in addition to beneficial bacterial cultures, includes 25.5 mg of magnesium, 260 mg of calcium and 300 mg of potassium. The name is translated from Greek as “thick,” but the drink did not originate in Greece.

There are many versions of its origin, but the most plausible is considered the following: this type of fermented milk arose thanks to nomads who transported milk in vessels (skins) made of goat skins. During the journey, bacteria got into the drink, it was constantly shaken and fermented under the sun's rays. The result was a tasty, healthy product.

Modern yoghurts began to be produced in the countries of the Balkan Peninsula, where the beneficial properties of thermophilic streptococcus and Bulgarian bacillus were discovered. Now they are added to condensed or pasteurized milk for its fermentation, but previously the drink was left in its pure form and waited until the fermentation process took place naturally under the influence of existing bacteria.

What is good for weight loss

When figuring out which yogurt is best for weight loss, you need to find out what qualities the product has and how it promotes weight loss. So, the beneficial properties of lactic acid drink include:

• improving the functioning of the digestive system and metabolism;
• normalization of intestinal microflora, blood pressure;
• prevention of constipation, cancer;
• cleansing of waste and toxins;
• strengthening the immune system, teeth, bones;
• prevention of osteoporosis, the occurrence of fungal diseases;
• elimination of food poisoning;
• reduction of cholesterol in the blood;
• elimination of inflammation of the genitourinary system;
• replenishment of calcium deficiency.

Composition of fermented milk drink

The composition of fermented milk, useful for weight loss, contains a minimum of lactose, which many people cannot tolerate, and contains lactase, an enzyme involved in the hydrolysis of the disaccharide lactose. Thanks to these qualities, the drink is better suited for those who have poor digestibility of whole milk and other dairy products containing lactose. In addition, yoghurts contain:

• vitamins: A, B2, B3, B6, B12, PP, C, retinol and choline;
• minerals: calcium, magnesium, phosphorus, potassium, iron, manganese, iodine, chromium, sodium, zinc, fluorine;
• ascorbic, fatty and organic acids.

Calories and nutritional value

Fermented milk products are made from different milks (natural, reconstituted, normalized), and they may also contain additives. The calorie content of the finished drink depends on the source raw material and ranges on average from 50 to 250 kcal/100 g. The nutritional value varies based on the percentage of fat content of the product, and for yoghurts from 1.5 to 3.2% is:

Shelf life

Only natural products containing live bifidobacteria and lactobacilli can bear the name “yogurt”. The shelf life of such a drink is a minimum of 5 days, a maximum of 2 weeks, but it is better to store it for no more than 7 days. On some jars, manufacturers indicate that the product can be stored for up to 30 days. This is only possible when natural products are salted (fish, lard), very sweet (jam, marmalade) or contain vinegar.

Low-calorie and low-fat yogurts

Regular low-calorie yogurt is a fermented milk product with a minimal percentage of fat content, having an average calorie content of 60 to 110 kcal/100 g, but not all of them can be drunk for weight loss. In the store you can choose and buy low-calorie fermented milk from several manufacturers:

• Frugurt (70 kcal);
• Neo Imunele Natural (63 kcal);
• Activia natural (75 kcal), regular (90 kcal);
• Miracle (99 kcal);
• Danone thick thermostatic (49 kcal);
• Greek from Ehrmann (66 kcal).

People seeking to lose weight believe that it is better to drink low-fat yogurts, but their usefulness is very questionable. At the same time as the fat content in drinks is reduced, the amount of salt in drinks is reduced, replacing it with potassium chloride, and water and sugar are added instead of fat. Low-fat products are more liquid, so to obtain a thick consistency, a thickener such as starch is added to it, which prevents the breakdown of fats. It turns out that some ingredients are replaced by others, no less harmful, which will not contribute to weight loss.

Despite all the above factors, you can drink fermented milk drinks while on a diet. The main thing is to pay attention not to the name or brand of the manufacturer, but to the energy value and composition of the purchased product. If there are no harmful components in it, then the beneficial properties of low-fat and low-calorie yoghurts are the same as those of natural ones:

• strengthening the immune system, teeth, bones;
• assistance in digesting food;
• prevention of constipation, osteoporosis;
• lowering blood pressure, cholesterol, etc.

Such fermented milk can cause harm only if it contains dyes, various food additives, sweeteners and fats. The last component will certainly become an obstacle on the path to a beautiful slim figure and flat stomach. In addition, people who have an individual intolerance to at least one of the components of the drink should drink yoghurt with caution.

Home

Despite the huge variety of fermented milk products provided to customers in large retail chains, only homemade yogurt will be truly beneficial for health and weight loss. By preparing the drink yourself, you can be sure of its naturalness and freshness. For this you will need sourdough and milk. You need to be very responsible when choosing it: powdered, for example, will not ferment at all. If you are not sure of the quality of a store-bought product, it is better to purchase regular cow's milk, raw.

Sourdough and bifidobacteria

To ferment milk, you definitely need a starter; dry versions can be bought at a regular pharmacy. The usefulness of yogurt lactic acid culture depends on the number of lacto- and bifidobacteria contained in it. The following types of powders can be found on sale:

1. Evitalia. Includes 4 billion bacteria, vitamins A, C, E, group B, microelements (magnesium, calcium, iron) and antioxidants. Treats dysbacteriosis, normalizes the functioning of the gastrointestinal tract, and has an anti-inflammatory effect.
2. Narine. Contains simple and acidophilic lactobacilli, which help strengthen the immune system and get rid of dysbacteriosis.
3. Bifidumbacterin is a powder consisting of many bifidobacteria. Helps restore intestinal microflora and has a beneficial effect on the entire body.
4. VIVO. Consists of lactic acid streptococci, 3 types of lactobacilli, Bulgarian and acidophilus bacilli. Helps eliminate digestive system disorders, eliminate gastrointestinal diseases, eliminate toxins, and accelerate metabolism. Yogurt prepared with VIVO starter perfectly satisfies the feeling of hunger.
5. Lactina. Includes Bulgarian bacillus, heat-labile streptococcus and yogurt lactobacilli. The finished product prepared with Lactina has a mild fermented milk taste.

In the store you can buy live starters made from whole cow's or sheep's milk and Bulgarian stick. Their shelf life is no more than 20 days, while dry ones are stored from a week (in the refrigerator) to 1.5 years (in the freezer). Live starters produce a drink with a thinner consistency and a sour taste, while dry starters produce a thick drink with a more delicate, pleasant taste. This determines the popularity of bacterial cultures - dry ones are used more often. If the shelf life of the starters is normal and storage conditions are observed, then both types will be beneficial to health.

Recipe

Boil a liter of raw milk. If you use plain cow's milk, let it settle first, then skim off the top fatty layer that will separate during this time, and only then boil the drink. It is also better to remove the foam - it contains fat, which will increase the calorie content of homemade fermented milk and will hinder weight loss. Next, cool the milk to 40 degrees - high temperatures will lead to the death of bacterial cultures. Porchdok works:

1. Dilute the starter according to the instructions, pour into the milk, stir.
2. Pre-pour boiling water over all tools and utensils to disinfect.
3. Pour the mixture into a thermos, wrap it and put it in a warm place for 8–12 hours.
4. Open the container, pour the drink into a glass container, and cool in the refrigerator.
5. The resulting product should have a thick consistency and a neutral odor.
6. You can use a yogurt maker to make homemade fermented milk.

Home Recipes

To prepare classic yogurt you will need 1 liter of milk and 1 tbsp. l. sourdough The latter can be purchased at the pharmacy. Any starter is suitable - for yogurt, kefir, sour cream.

Milk is selected in such a way that its shelf life does not exceed 14 days. A longer shelf life indicates the presence of preservatives or antibiotics in it, which, although they allow the product to prolong its “life,” also destroy many beneficial bacteria in it. It is heated to a temperature of 36-40 degrees. If the milk is heated more, the yogurt will turn out too sour. You also need to ensure that the drink is fresh and has at least 2-3 days left before its expiration date. Otherwise, it accumulates too many unnecessary bacteria for the body, which will multiply at an increased speed in yogurt.

Milk is poured into a jar and 1 tbsp is added to it. l. sourdough Mix everything thoroughly. The mixture is placed in the oven with the doors closed for 12 hours. The jar does not have a lid. After a set period of time, the jar is removed and placed in the refrigerator for another 12 hours to stop the growth and division of yeast in it.

Greek yogurt is prepared according to the same recipe, but to increase its thickness you will need a linen towel. Yogurt is poured into it, and a container for whey is placed below. Greek yogurt will be ready in 1-2 hours, after all the liquid has drained out of it. The product can be used for the next sourdough (instead of purchased one).

How to properly prepare fermented milk product

In order to prepare a dietary product, you need to follow some rules. The dish cannot be heated too much, since at temperatures above 45 degrees all milk bacteria die. The prepared product must be stored in the refrigerator for at least 12 hours to improve the appearance of the yogurt and preserve all its beneficial characteristics.

Which yogurt is the healthiest?

Only natural, fresh fermented milk products, stored under the right conditions, without thickeners, preservatives, or other harmful additives, will be beneficial to health and will not harm it. The main thing is not to consume products with a high percentage of fat, large amounts of carbohydrates and sweeteners if you are trying to lose weight. What is the difference between drinking, natural, fruit dietary and creamy yoghurts, and which one is better to use for the diet? These questions can be answered by studying each type in detail.

Drinking

There is no difference between drinking sour milk in a bottle and regular milk in a jar, except for consistency. The first is often used for snacks, making cocktails, smoothies, the second is more suitable for dressing fruit and vegetable salads, cereals and creating desserts. For those who use such products for weight loss, it is better to choose the second option, because in liquid form a person drinks 3 times more fermented milk than he eats from a jar.

As a result, the body will receive a much larger amount of calories, and the feeling of hunger will disappear for a short time. The body will perceive this snack as liquid and after a short period of time will require normal food, so it is better not to use drinking products for the diet. Such drinks are produced by the brands “Activia”, “Prostokvashino”, “Galicia”.

Diet yogurt with fruit additives

If your goal is to lose weight, then diet yogurt with fruit additives will not be suitable for this. The small percentage of fat content indicated on the package hides many simple carbohydrates. They are present in the form of starch and sugar, which certainly will not help you lose weight. Often such a product is packaged in small jars (80 g each), and the calorie content of the serving is low, but you will not get enough of it , and you will consume extra calories. Dietary sour milk with fruit additives is offered by Dolce.

Creamy

The process of preparing creamy sour milk involves adding cream to milk and sourdough. They give the drink a thicker consistency and a delicate taste. As a result, the fat content of the finished product is high and ranges from 4.5 to 7, and sometimes up to 10%, and its calorie content is about 250 kcal/100 g. It is better not to use such bio-yogurts for weight loss. They are produced by the Campina and Ehrmann brands.

Yogurt diet

For a yogurt diet, it is better to use a homemade drink or a store-bought one, but without additives, with a minimum amount of fat (natural). The daily dose of bio-yogurt is 500 ml, which should be divided into 4 doses. Recommendations:

• In addition to fermented milk, you are allowed to eat fruits rich in fiber (bananas, peaches, pears, apples), vegetables, dried fruits, boiled fish and meat.
• Add buckwheat, oatmeal, cottage cheese, and kefir to your diet.
• It is important not to forget about water balance (1.5-2 liters per day); in addition to still water, you can drink tea (black, green), fruit juices, preferably freshly squeezed.
• The duration of such a weight loss system should not exceed two weeks, since during this time there is a sharp decrease in daily caloric intake and the body experiences stress.
• In a week of a yogurt diet, you can actually lose an average of 5 kg of excess weight.

For 7 days

The great advantage of a weekly diet using bio-yogurt is its balanced, satisfying diet, delicious dishes, and a properly selected complex of proteins, fats, and carbohydrates. An approximate menu for seven days could be like this:

*Review of the best according to the editors of expertology.ru. About the selection criteria. This material is subjective in nature, does not constitute advertising and does not serve as a purchase guide. Before purchasing, consultation with a specialist is required.

Natural yogurt is much healthier than regular milk. However, it is not so easy to find a similar product among the assortment presented in stores. Unscrupulous manufacturers add concentrates, stabilizers and dyes to the composition. Let's find out what the healthy product consists of, and which yogurt is considered the best in quality.

When selecting rating participants, we focused primarily on the composition of fermented milk products. The choice of applicants was influenced by the compliance of the information on the packaging with the following parameters:

1. the main component is skim or whole milk (the first is suitable for those losing weight);
2. there should be no components with the prefix “E”;
3. contains a minimum of glucose, lactose and fructose;
4. presence of beneficial probiotics and protein.

When purchasing yogurt, it is important to pay attention to the integrity of the packaging. A poor-quality lid can cause the proliferation of pathogenic microorganisms. All that remains is to get acquainted with the healthiest yogurts.

Expert advice

When losing weight, experts advise using only homemade yogurt, and not store-bought products. You can also eat farm products, which indicate the composition and expiration date.

Experts believe that the yogurt diet is one of the most gentle.

However, there is a list of contraindications for it:

• diabetes;
• oncology;
• allergy to fermented milk products;
• inflammatory diseases of the digestive tract, provoked by increased secretion of hydrochloric acid in the stomach, microorganisms and/or viruses affecting the intestines.

Filatova Anna, nutritionist

The yogurt diet is low-calorie, despite the fact that the product is quite filling. It is not recommended to adhere to such a diet for more than 10 days due to possible health problems. There are known cases when, after a long-term yogurt diet, people experienced deterioration in the condition of their hair and skin, and digestive processes were disrupted. You also need to know that this type of weight loss requires mandatory consolidation of the result, otherwise the weight will quickly return to its previous level.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Returning to previous weight or gaining even more weight is associated with the physiological characteristics of the human body. This is expressed in the fact that during fasting it is in a state of stress and burns all tissues to meet energy needs. Fat tissue is burned only with a long-term calorie deficit. Diets that lead to this are unbalanced. Therefore, after stopping their adherence and returning to the previous diet, the body begins to store fat reserves with increased activity as a reserve of energy and nutrients in case of repeated starvation, which is stress for it. This mechanism of stock accumulation is justified evolutionarily. Indeed, at the dawn of humanity, a real threat of death from hunger hung over it. Today, when food has become more high-calorie and accessible, the mechanism of storing fat in reserve does more harm than good for modern man.

Practicing nutritionist Elena Zueva

You can eat yogurt while losing weight. Many low-calorie dishes are prepared on its basis. It is suitable both for independent consumption and for complementing other dishes. Recommends including the product in the menu of even the most strict diet. The main rule of the yogurt diet is an integrated approach. The product only helps you lose weight, but is not a fat-burning pill.

Alin Bozhko, nutritionist

To effectively lose weight, you need to regulate your diet in general. Yogurts can be considered as a snack between meals. It is better to give preference to products with a shelf life of no more than 10 days that do not contain dyes, thickeners and flavors. This yogurt contains bifidobacteria, which improve digestive processes and speed up metabolism. When unloading on yoghurt, you need to drink about 1.5-2 liters of low-calorie product per day (up to 1.5% fat content).

Rating of the healthiest yogurts

Savushkin brand Greek yogurt meets all safety requirements. It contains no vegetable fats, starch or dyes. No preservatives were found in the composition.

Buyers praise the pleasant taste and reasonable promotional price. They call it moderately sweet. Blueberry and strawberry flavors are especially praised. True, the packaging on top can easily tear during transportation. You need to be more careful when purchasing. Price – 50-56 rubles (250 g).

Advantages

• without vegetable fats and dyes;
• excellent taste;
• moderately sweet.

Flaws

• Without a promotion it is not cheap.

Activia

The popular yogurt from the Activia brand is rich in nutritional value. It contains minimal sugar. Numerous studies prove that the contents correspond to the composition indicated on the label.

The advantages include good organoleptic qualities, the absence of vegetable fats and preservatives, and convenient packaging. Contains no sorbic or benzoic acid. The promotional cost of Activia is about 35 rubles.

Advantages

• popular product;
• many good reviews;
• adequate price;
• large selection of flavors;
• convenient container.

Flaws

• There are no serious disadvantages.

Bio balance

The main advantages of the next participant in the review are natural composition and safety. The product is rich in milk fats and beneficial bacteria. The composition contains only milk fat. Drinking yogurt tastes quite sweet. They praise the convenient packaging of the product. I'm glad it's widespread in stores.

The manufacturer has clearly made some tricks with the composition by adding starch to it as a thickener, but the contents of the bottle are absolutely harmless to customers. Price – from 78 rubles (930 g).

Advantages

• convenient packaging;
• pieces of fruit;
• no harmful components;
• prevalence in stores.

Flaws

• minor.

Epica

Epica yogurt contains skim milk, sugar, starch and natural flavoring. It contains cream, yogurt culture and probiotic cultures.

Buyers are delighted with the convenient and beautiful jar, large amount of protein, and optimal thickness. I'm glad that there are pieces of fruit in the yogurt. The product perfectly satisfies hunger and is suitable as a snack. Price – 40-45 rubles

Advantages

• low calorie content;
• adequate cost;
• satisfies hunger well;
• a lot of protein.

Flaws

• There are no serious disadvantages.

Danone

We recommend purchasing Danon Traditional Yogurt without fruit additives. Its taste is natural and its composition is healthy. Buyers choose it for its reasonable price and large volume. This is the best option for breakfast. It goes well with berries and cereal.

There are no harmful additives or flavors in the composition. The product can be used by girls during pregnancy and breastfeeding. Price – 55 rubles (350 g).

Advantages

• contains only skim milk;
• low energy value;
• safe.

Flaws

• There are no serious disadvantages.

Valio

The review continues with Valio yogurt, which is high in probiotics and protein. There are no artificial fillers in the composition. It has the optimal consistency.

Judging by the reviews, yogurt contains pieces of fruit that make it even healthier. The disadvantages include a large amount of sugar. Due to the high mass fraction of fat, the product is not suitable for those watching their figure. Cost – from 37 rubles.

Advantages

• a lot of protein;
• high content of lactic acid organisms;
• visible pieces of fruit.

Flaws

• high sugar content.

Many customers choose Miracle yogurt for its excellent taste, pleasant aroma, affordable price and optimal thickness. It contains a lot of proteins and lactic bacteria. However, it was not without flavor enhancers.

As a result of independent studies, it was revealed that the composition contains gelatin and a consistency stabilizer. The downside is that the taste is too sweet. Cost – 53 rudders (270 g).

Advantages

• low price;
• lots of beneficial bacteria and protein;
• availability in stores.

Flaws

• questionable substances in the composition.

Frugurt

Last in the review is drinking yogurt, which is chosen for its optimal price-quality ratio. This drink is low in fat and contains many lactic acid organisms. The consistency of the product does not contain pieces of fruits and berries.

Contains artificial flavors and coloring. Although E120 is considered safe, cases of allergic reactions have been reported. The content of carbohydrates, fats and proteins corresponds to the values ​​​​indicated on the label. Price – 60 rubles (950 g).

Delicious and healthy dishes

A wide variety of dishes are prepared using yogurt, which are also allowed during weight loss. Let's look at the most interesting recipes.

Banana ice cream

To prepare the treat, take 100 g of natural yogurt, a pinch of ground cinnamon, several fruits and a sugar substitute. The fruits are cut into small pieces and placed in the freezer for several hours.

Then they are ground in a blender along with the fermented milk product. To improve the taste, you can add vanilla, nuts or peanut butter to the ice cream.

Salad

For the dish you will need the following ingredients: celery (3 stalks), green apple (3 pieces), cottage cheese (150 g), yogurt (200 g). Vegetables are cut into small pieces and seasoned with yogurt. Cottage cheese cut into cubes is placed on top of them.

Fruit smoothie

Ingredients: orange juice (100 ml), homemade yogurt (150 ml), milk powder (2 tbsp), honey (1 tbsp), vanilla extract (to taste). All ingredients are mixed in a blender until smooth and consumed immediately after preparation.