14 Easy Ways A Greek Yogurt Diet Helps You Lose Weight

Losing weight isn’t only about working out endlessly at the gym. Eating right and getting enough rest are equally important.

If you exercise regularly and dine on unhealthy food, you may not see the results of your hard work. Even worse, you may gain weight.

So, you have to handpick what you eat or strictly follow a good diet program to lose weight effectively.

Greek yogurt is a protein-rich food you can add to your diet to lose weight quicker. It is loaded with protein and nutrients your body needs to recover after an exhausting workout.

Read on to find out some evidence-based ways Greek yogurt can help you lose those excess pounds.

1. Why Greek Yogurt is a great addition to any weight loss diet

Incorporating Greek yogurt to your diet is a smart move, as it will help you achieve your weight loss goal quicker.

Since it is high in protein and low in carbohydrates, it is the perfect food for anyone looking to burn fat and build muscles.

As you likely know, protein plays an integral role in the weight loss process (1). Even more, it contains important enzymes and antibodies that can help you fight diseases.

Another amazing thing about Greek yogurt is that it is satisfying and fills you up quicker.

This, will thus, prevent you from overeating or dining on unhealthy snacks.

Research has shown that eating food that is rich in protein in the morning is great for reducing hunger, especially when compared to a breakfast that is loaded with carbs (2).

Unlike other food that can only be taken as a meal, Greek yogurt can be taken either as a snack or a main meal.

Bear in mind that you don’t need to overeat Greek yogurt to get the amount of protein your body needs to burn fat.

A mere 6oz of Greek yogurt offers anything from 15 to 20 grams of protein. This is equivalent to 3-4oz of meat.

Take away 

Greek yogurt diet is a great addition to a weight loss diet. You can get 15-20 grams of protein from 6oz of Greek yogurt.

2. Greek yogurt and regular yogurt, what sets them apart?

Greek yogurt is somewhat different from other yogurts out there. The difference is linked to the way it is made.

Unlike regular yogurts, Greek yogurt doesn’t contain whey. Removing the whey from the yogurt makes it creamier and thicker.

Whey is rich in lactose, a sugar that is in milk.

As you probably guessed, Greek yogurt contains more protein than regular yogurt. But do you know that it contains more fat?

A 7ounce serving of Greek yogurt can have up to 16 grams of fat.

Note that there are low-fat versions of Greek yogurt on the market.

Over the last couple of years, the demand for Greek yogurt has increased significantly because of the health and weight loss benefits it offers.

So, if you have not been taking it, you are missing out.

Take away 

Greek yogurt is creamier than regular yogurt as it contains very little or no whey. It also contains fewer carbs.

3. Greek yogurt is loaded with calcium and calcium can help you lose weight 

Calcium is a nutrient that everybody needs (3).

Research has shown that an adult needs between 1000 to 1200mg of calcium each day (4).

If you aren’t getting enough, your bones are going to suffer.

According to the National Osteoporosis Foundation, more than 10 million Americans have bone-related issues like osteoporosis and low bone density (5).

And if your bones aren’t healthy, it will be difficult for you to workout.

Not taking enough calcium can also hurt the amount of fat your body can burn.

You see, calcium can increase the core temperature of your body. This, in turn, will increase your metabolism and prompt your body to burn more fat.

The good news is that Greek yogurt is very rich in calcium.

A 6oz serving of Greek yogurt has also 20% of the total amount of calcium our body needs daily.

However, if you are following a diet, there is a chance that you aren’t getting enough calcium.

Take away

Our bodies need between 1000 to 1200mg of calcium to carry out its daily functions. Greek yogurt is rich in calcium and can promote weight loss.

4. Greek yogurt can help reduce huger 

One of the main reasons why most women struggle to lose weight is that they cannot create a caloric deficit.

This means that they are either eating more or close to the amount of food their body needs.

What often pushes them to eat more even though their goal is to lose weight is hunger.

Even those that can create a caloric deficit often struggle to curb their hunger, as their body is in high demand for energy.

As previously mentioned, Greek yogurt is rich in protein and makes you feel fuller and less hungry.

Research has shown that people are likely to consume fewer calories after a meal that is rich in protein (6).

A study conducted a while back shows that a diet that is rich in protein can prompt people to eat less.

This will go a long way in helping them lose those excess pounds.

So, if you eat a sizable amount of Greek yogurt daily, you are likely to eat less, even while on a deficit.

Take away 

Greek yogurt can fill you up and make you less hungry. So, eating a couple of servings of it daily can aid weight loss.

5. Protein encourages weight loss 

To lose weight effectively, you have to eat a lot of protein (7).

Studies have shown that eating 0.8 to 1.5 gram per body weight encourages weight loss and muscle gain (8)(9).

Note that not all healthy food is rich in protein. So, to get your daily dose of protein, you have to dine on dairy products like eggs and milk, which yogurt is gotten from.

Granted, zero fat Greek yogurt and regular yogurt has almost the same amount of calories.

But, consuming Greek yogurt can be better in promoting weight loss, as it is very rich in protein.

According to a study conducted in 2015, getting 30 percent of your calories from protein can help you burn more fat, control hunger, and lose weight (10).

Other studies have linked a high protein diet to less appetite and reduced hunger (11).

So, if you eat a moderate amount of Greek yogurt daily, you are likely to lose weight.

Even though Greek yogurt is great, you shouldn’t eat it too much, as it may make you gain weight.

Take away 

Consuming the right amount of protein can help you lose weight. Greek yogurt is rich in protein and can help you reach your daily protein requirement.

6. Greek yogurt is low in carbs 

Achieving your weight loss goal will be difficult or impossible if the diet is high in carbs.

The problem with carbs is that they contain starch and sugar. And if your body uses carbs as its key energy source, you may end up gaining weight.

Your goal, therefore, should be to adopt a high protein, but low carbs lifestyle.

Adding Greek yogurt to your diet is a great way to do this, as it is very low in carbs and packed with important nutrients that your body needs.

No wonder, a lot of food enthusiasts regard it as a power-packed food that can banish your hunger and improve health.

Regular yogurt is by no means a great alternative for Greek yogurt, as it has more carbs.

Research has shown that regular yogurt has twice the number of carbs found in Greek yogurt (12).

As you likely know, not all Greek yogurts are made the same. Do well to check the content of the one you want to purchase.

Take away

A low carb diet is critical for weight loss. Greek yogurt is very low in carbs and high in protein, calcium, and other nutrients your body needs to lose weight.

7. Improve your bowel health with Greek yogurt

Let’s face it, strictly following a diet can be hard, especially if you aren’t used to the food.

If your body isn’t able to digest these foods, you may end up having problems like stomach cramps, bloating, diarrhoea, and a few other issues.

One study shows that a lot of Westerners suffer from some of the above issues either because of the nature of their diet or they have unhealthy gut bacteria (13).

Remember that your body needs the right nutrition to lose weight and recover from a gruelling workout.

So, if your body is having a problem digesting and processing food, it may take a longer time for you to recover.

Even worse, you may not be able to lose weight.

The good news is that Greek yogurt can prevent all these from happening. Since it is high in probiotics, it can help improve bowel movement (14).

This means that your body will be able to process anything you eat even if you consume Greek yogurt regularly.

Take away

Following a diet you are not new to may result in bowel issues like bloating and stomach cramps. Taking Greek yogurt can prevent all these as it is high in probiotics.

8. Increase your metabolism by eating Greek yogurt

To burn fat, you have to increase your metabolism.

Most people have the notion that working out is the only way to increase their metabolism and lose weight.

But that is far from the truth, as a high protein diet can also boost your metabolism and help you lose those excess pounds.

Research suggests that a protein-rich diet can increase the number of calories we burn daily (15).

So adding Greek yogurt, which is high in protein can help you lose weight.

Despite the fact that Greek yogurt is great and contains a lot of important nutrients; it is not wise to eat it alone.

To get the most out of it, you should add it to a balanced diet that is rich in healthy fat, protein, and good carbs.

Doing this, will go a long way in helping you lose weight and get the important nutrients your body needs.

Take away

Eating protein-rich food is an alternative way to boost your metabolism and burn more fat. Combine Greek yogurt to a balanced diet to improve your overall health and lose weight.

9. A great alternative for people who are sensitive to lactose  

A high protein diet is a must for anyone looking to lose weight and build muscles.

Dairy products like milk are a rich source of protein. But not everyone can take them because they contain lactose.

People who are sensitive to lactose suffer a lot of disturbing side effects when they eat dairy products.

If you are in this situation, Greek yogurt will be a perfect protein source for you.

Even if it is made from milk, which has high lactose content; Greek yogurt is naturally low in lactose and carbs.

Adding it to your diet will save you from the negative effects associated with eating dairy products, especially if you are lactose intolerant (16).

Greek yogurt is a great alternative to milk because it is easily digestible and rich in vital nutrients like vitamin D.

Eating Greek yogurt is a great way to reduce the uncomfortable issues associated with consuming dairy products.

Take away

Because Greek yogurt has a naturally low lactose level, it is perfect for women looking to lose weight, but are lactose intolerant. Greek yogurt can also help address the issues people experience when they consume dairy products.

10. Greek yogurt can promote good mental health 

To work out effectively, you need both physical and mental toughness.

Whether you are going be lifting weights or doing a HIIT to lose weight, the stress of working out may affect your mental health.

A great way to improve your mental health is by taking Greek yogurt.

Research has shown that consuming probiotic-rich food like Greek yogurt can help improve mental health.

A study conducted in 2016, showed that probiotics in yogurt can help reduce depression, anxiety, and stress (17).

The participants of the study, who took a probiotic capsule or 100 gram of yogurt daily, experienced a decline in their stress and anxiety level.

The reason for the decline is likely linked to the relationship between our brain and gut.

Research suggests that the gut can make neurotransmitters like dopamine, which can help us feel good.

So if you consume a sizable amount of Greek yogurt daily, you will have the mental strength to smash your workouts.

Take away

Working out may affect your mental health and leave you stressed. Consuming a probiotic-rich food like Greek yogurt will help you reduce stress and anxiety.

11. Burn fat and prevent muscle loss by eating Greek yogurt

Everybody has different weight loss goals.

While some want to lose a few pounds, others want to build muscles and become ripped.

Regardless of the nature of your weight loss goal, Greek yogurt can help you achieve it.  

Since it is rich in protein, it can help you lose those excess pounds without you sacrificing your muscles.

Greek yogurt can also help you gain muscles as it is rich in one of the key elements that are essential for muscle growth – protein.

Research has shown that combining a high protein diet with resistance training may encourage muscle growth (18) (19).

What this means is that if you lift heavy or do some resistance exercise and eat Greek yogurt, your muscle mass may increase.

Needless to say, Greek yogurt is great, but you shouldn’t eat it much.

You should combine it with a nutrient-rich balanced diet. Add seeds, nuts, and fruits to it if you are going to be snacking on it.

Take away

Because Greek yogurt is rich in protein and low in carbs, it is the perfect weight loss and muscle building food. Adding it your diet will go a long way to help you achieve your fitness goals.

12. Help address some health issues 

Losing weight while suffering from a health condition like high blood pressure and type 2 diabetes can be a pain, as you have to be selective about what you eat.

But do you know that Greek yogurt can help you address both issues?

Since Greek yogurt is high in probiotics, it is excellent for reducing blood pressure.

An analysis of 14 studies involving up to 700 people found that probiotics in yogurt can help reduce blood pressure (20).

Another study conducted in 2015, shows that probiotic yogurt may not help obese or overweight people address cardiovascular risk and high blood pressure (21).  This goes to show that Greek yogurt may not be a great addition to the diet of obese people.

Type 2 diabetes is a serious condition that influences the way our body process the sugar in our blood.

A study conducted in 2014, shows that eating yogurt can help mitigate the risk of Type 2 diabetes (22).

So, if you have any of the above issues and you are looking to lose weight, you should add Greek yogurt to your diet.

Take away

Research has shown that Greek yogurt can help reduce the risks of Type 2 diabetes and lower blood pressure. So, if you have or want to keep these health issues at bay, you should incorporate Greek yogurt into your diet.

13. Greek yogurt can be a perfect recovery food 

Without the right nutrition, it will take a longer time for you to recover from a workout.

And if you are on a deficit, a lack of post-workout food may result in issues like fatigue and hunger.

While sleep and certain supplements can help you recover, or cut down your recovery time, if you don’t eat the right food, it may be difficult for you to achieve your fitness goal.

Greek yogurt is an excellent post workout food, as it is rich in protein, calcium, and other nutrients your body needs to recover.

A study that was conducted in 2018 shows that eating a protein-rich meal after a workout can promote fat burn and muscle gain (23).

The good thing about Greek yogurt is that there are several ways you can eat it. You can add it to your protein shake, use it as toppings for soup, you can also spread it on bread or add it to your pasta sauce.

Take away

Sleep and the right pre and post-workout nutrition are a recipe for quick recovery. Greek yogurt is a great post workout food as it is rich in protein and other nutrients your body needs to recover from a workout.

14. Serving tips when considering Greek yogurt

Adding Greek yogurt to your diet is a decision you aren’t going to regret, especially if your goal is to lose weight.

While you have the freedom to buy any of the many types of Greek yogurt on the market, you should opt for a plain variety that has a low fat content.

Don’t forget to add fruits like strawberries to make it more nutritious.

Feel free to add it to your smoothie to buff up its protein content.

That said, you need to keep in mind that to lose weight, you have to eat less than your maintenance.

Even if the food you consume is from healthy sources, like Greek yogurt, you are going to gain weight if you eat more than the number of calories your body needs.

Take away

Add fruits or seeds to your Greek yogurt to make it more nutritious. Try to be balanced when taking it, as taking too much of it can lead to weight gain.

The bottom line on how Greek yogurt help women lose weight

Greek Yogurt is the perfect weight-loss food, as it is rich in protein, calcium, and other important nutrients and low in carbs, sugar, and fat.

Also, it is loaded with probiotics which can help strengthen your immune system and improve your gut health.

So, if your goal is to lose weight quickly, you should add Greek Yogurt to your diet.

Bear in mind that Greek Yogurt isn’t a magical weight-loss food that promises overnight results.

But, if you take a moderate amount of it daily, you can be confident that it will help you achieve your weight loss goal.