Greek yogurt is a great source of protein and probiotics, but is Greek yogurt good for weight loss? With high protein to help you feel full and build muscle, Greek yogurt can assist you in losing weight. It is well-portioned, low in fat, and easy to pair with other healthy food items.

If you’re looking to improve your health and shred a few pounds, incorporating Greek yogurt into your diet can help!

The Benefits of Greek Yogurt

Greek yogurt offers many health benefits. From helping with satiety to promoting gut health, Greek yogurt can be used as a healthy complement to your breakfast or lunch, or even as a dessert.

For those working on their exercise regime, this yogurt also contains the proteins needed to help build up new muscle.

With moderate serving sizes, you can add Greek yogurt to your fridge for a well-portioned snack anytime during your day.

Greek Yogurt Keeps You Full

Greek yogurt is high in protein. It contains approximately 10 grams of protein per 100 grams, equal to the protein found in 1.5 to 2 ounces of lean meat. On average, men need 55 grams of protein per day and women need 45 grams. With only 59 calories per 100 grams, Greek yogurt provides a powerful punch of protein for such a low-calorie food.

Protein is one of the best food groups for satiety, or the feeling of being full. Energy from protein has a more positive effect on satiety than an equal amount of carbs or fat. This means protein could help you feel full faster and for longer, curbing cravings and how much you eat.

Greek Yogurt Helps Build Muscle

Protein is the core of your muscles, and it’s vital to add enough protein to your diet if you are exercising regularly. Consuming protein helps maintain your muscle mass and grow your muscles in combination with working out.

Muscle requires more energy to maintain than fat – that’s why bodybuilders can eat a lot without gaining weight. The more muscle you have, the more calories your body burns at rest. If you’re looking to raise your metabolic rate and get lean, protein is ideal.

With low sugar and calories combined with high protein, Greek yogurt is an excellent way to reach this goal.

Greek Yogurt Contains Probiotics

Probiotics are living microorganisms that help balance our digestive tract. Humans typically get their share of probiotics by eating fermented foods or supplements. Greek yogurt is an excellent source of probiotics – just make sure your container states that it contains live cultures.

Our guts contain microbial communities which help us keep our digestive system in check. These microbiotas assist in fermenting non-digestible substrates, producing necessary fatty acids and gases in our bodies.

Consuming probiotics helps our microbial communities, restoring our gut health and facilitating our digestive process.

Some probiotics even help prevent the absorption of dietary fat in the intestine. This fat is then excreted instead of stored, potentially assisting in weight loss.

Two recent studies focused on weight loss found that those who took a probiotic lost more belly fat than the control group that didn’t.

As a bonus, probiotics also prevent and treat diarrhea and may help promote lower cholesterol and heart health.

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Greek Yogurt Is Well-Portioned

Portion sizes in American dining have doubled over the last twenty years. It’s no wonder that obesity in the U.S. has increased by over 10% in that time. Portion sizes are no longer catering to a healthy lifestyle, and Americans must take back control of their meal sizes if they want to lose weight.

Greek yogurt is one food that has avoided this surge in sizing. Most Greek yogurt is sold in 5.3-ounce containers, and you can also find some in 6 and 8 ounces. These small cups are great to control your caloric intake and portion sizes.

If you opt to purchase your Greek yogurt in larger tubs (about 750 grams), you can always measure out a cup or less to fulfill a healthy portion size.

At the end of the day, all weight loss comes from a caloric deficit. By controlling your portion sizes, you can effectively control your weight.

The Difference Between Greek Yogurt and Regular Yogurt

Greek yogurt has twice as much protein as regular yogurt. It also has less sodium, fewer carbs, and less sugar.

Regular yogurt does have more calcium than Greek yogurt, but this difference is not enough to make up for the sugary additives often found in regular yogurt brands.

What Is the Best Greek Yogurt for Weight Loss?

You can buy Greek yogurt that is:

  • Fat-free
  • Low-sugar
  • Organic
  • Made with almond milk
  • Flavored
  • Full-fat

Generally speaking, you’ll want to avoid flavored Greek yogurt for weight loss. Instead, opt to add in fruit or honey if you’d like a healthier, sweeter flavor.

As a standalone snack, a full-fat Greek yogurt will help keep you full and satisfied. If you’re mixing your Greek yogurt with other ingredients, you can opt for a fat-free option.

For those with dairy intolerances, try out a plant-based Greek yogurt, such as one made with almond milk.  

All Greek yogurt is a type of strained yogurt, but some yogurts may falsely put “Greek” on their label. Always check that the ingredients include milk and active cultures.

How to Eat Greek Yogurt for Weight Loss

Greek yogurt provides a tangy flavor that is great for combining with other ingredients.

If you’re using it for breakfast or as a snack, you can pair Greek yogurt with:

  • Fresh fruit (berries, grapes, bananas, dates)
  • 1 tablespoon almond butter
  • Special K cereal (or another low-sugar cereal)
  • Raisins
  • Low-sugar granola
  • Walnuts
  • Hemp, chia, or pumpkin seeds
  • Cacao nibs
  • Buckwheat cereal
  • Honey
  • Coconut flakes

If you’re looking to add Greek yogurt to a meal, you can use it in:

  • Soups
  • Chilies
  • Stews
  • Salads
  • Homemade dressings
  • Tacos
  • Sandwiches
  • Mashed potatoes

How to Lose Weight with Greek Yogurt

Adding Greek yogurt to your diet can help with weight loss by improving satiety, digestion, muscle growth, and portion sizes.

You can compare one small tin of Greek yogurt’s protein with that of up to 2 ounces of lean meat. It is also low in calories and can be found with 0% or full fat. This type of yogurt offers plenty of probiotics and benefits to keep you feeling your best, blowing its competing “regular” yogurt out of the water.

When it comes down to it, weight loss is a response to a caloric deficit. If you’re exercising, eating less, or both, you are bound to lose weight. Adding in healthier food options like Greek yogurt offers an extra push to help you reach your goals faster!