Recipe for cottage cheese with yogurt. Calorie, chemical composition and nutritional value

• October 20, 2019
• Diets for weight loss
• Natalia Krupskaya

Nowadays, many people prefer to drink yogurt. They believe that it is not only healthy, but also delicious. In no case should this opinion be considered 100% correct. Fermented milk products are all different. They have different compositions, amounts of calories, and nutrients.

The most correct yogurt can not only be purchased in the store, but you can also prepare it at home yourself.

Thanks to the natural fermented milk product, the functioning of the intestines and stomach improves, the body as a whole is saturated with vitamins and microelements, which contribute to weight loss.

So is it possible to eat yogurt on a weight loss diet? It is possible, but this product must be natural.

What is yogurt

Yogurt is one of the subtypes of fermented milk products. This fermented milk product comes with various additives such as sweeteners, juices, flavors, fruits and even preservatives. In addition, yogurt comes in thick, thin, low-calorie, creamy, low-fat, and without any additives. In addition to bacterial beneficial cultures, this product contains calcium, potassium and magnesium.

Can you eat yogurt on a diet? In general, yes, but before purchasing this fermented milk drink, it is recommended that you carefully read its composition. So that yogurt brings only benefits to your body and does not cause harm.

Low calorie recipes

Homemade yogurt

Classic recipe

Wear sterile gloves. Sterilize dishes. Open a pack of pasteurized milk (one that has already been opened and left standing for some time cannot be used). Naturally, for weight loss it is better to choose 1.5% so that the yogurt is not too fatty. Boil. Cool to 40°. Add starter purchased at the pharmacy. Mix thoroughly (the spoon you will use to do this must first be doused with boiling water), but do it quickly so that the drink does not have time to cool completely. Immediately pour into a thermos (also pour boiling water over it first), wrap it up, and put it in a warm place.

After 7 hours of fermentation, you will get a liquid drink that is suitable for dressing salads. After 12 hours it becomes thick and can be eaten with a spoon.

It will be much easier for those who have a yogurt maker at home. The time is set automatically and the temperature is maintained at the desired level.

With additives

If the daily calorie intake for weight loss allows, you can add nuts, raisins, pieces of fruit, berries, honey and even sweeteners while stirring or removing them from the thermos.

Store in the refrigerator for no more than 5 days. Experts say that lacto- and bifidobacteria retain their beneficial properties only for 3 days, so it is better to meet this deadline.

Fruit salads with yogurt

In layers (55 kcal)

Peel 2 kiwis, 2 bananas and 3 tangerines. Cut into cubes. There is no need to peel green apples (2 pcs.) - just remove the core and seeds and dice them too. Place in layers in bowls, pour in 200 ml of natural yoghurt. Top with pomegranate seeds.

With strawberries and nuts (55 kcal)

Peel 4 kiwis, 3 tangerines, 2 bananas, 1 mango. Cut into cubes. Do not peel 1 green apple and 2 hard pears - remove the core and seeds and dice them. Cut the strawberries into quarters. Mix all ingredients, pour 200 ml of natural yoghurt. Place in bowls, top with chopped walnuts and grated dark chocolate.

With celery (44 kcal)

Make the dressing: mix 50 ml of natural yogurt with 10 ml of maple syrup (any other sweetener). Leave for half an hour. Remove the pits from red plums (100 g) and cut into quarters. 2 stalks of celery, 2 green unpeeled apples without seeds and core, cut into cubes. Mix the ingredients, sprinkle with lemon juice (30 ml). Fill with dressing.

Yogurt soups

Cold (125 kcal)

Beat 300 ml of natural yogurt in a blender with the same amount of 10% sour cream. Season with salt, add 5 chopped garlic cloves, ground black pepper (to taste). While stirring, pour in 50 ml of olive oil in a thin stream. Add diced cucumbers (200 g) and chopped dill (to taste). Mix. Place in the refrigerator. Before serving, sprinkle with chopped walnuts.

Turkish yayla soup (107 kcal)

Strain 700 ml chicken broth. Bring to a boil, add 70 g of washed basmati rice. Boil until soft. Separately mix 1 raw chicken yolk, 250 ml Turkish yogurt, 30 ml olive oil, 10 g wheat flour. Beat the mixture with a whisk. Pour 200 ml of hot chicken broth into it, in which the rice was cooked. Stir until smooth. Pour into remaining broth with rice. Season with salt, add ground black pepper (to taste) and 10 g of dry mint. Bring over heat until thickened. In a separate container, mix 30 g of hot olive oil, 10 g of dry mint and 20 g of ground red pepper. Beat thoroughly and heat in a water bath. Add to soup, which is served hot.

Yogurt can be a great help in losing weight if you know how to choose the right quality product or prepare it at home. With it, any diet will turn into a real pleasure, and the risk of failure will be minimal.

Greek yogurt is rightfully considered a real superfood among followers of a healthy lifestyle. The product has a neutral creamy taste and the consistency of fatty sour cream. It differs from regular yogurt in that it contains almost 2 times more protein and the same amount less carbohydrates.

To compete for the right to be called the most delicious and healthy, five classic Greek sugar-free yoghurts from different manufacturers were selected. I suggest studying in detail the composition, customer reviews, price and organoleptic properties of each product, so as not to be faced with a painful choice in the store.

How yogurt was formed

Yogurt means “thick” in Greek. But this does not mean that yogurt first appeared in Greece. Currently, there are many different versions of the origin of this fermented milk product. And the most plausible version is that yogurt was formed thanks to nomads. Once upon a time, nomads transported milk in large vessels made from goat skins. During their long journey, various bacteria got into the fermented milk drink; as a result, the drink was constantly shaken and fermented under the sun's rays. As a result, a healthy and very tasty drink was formed.

Modern yoghurts were first produced on the Balkan Peninsula. It was there that the beneficial properties of this drink were discovered.

Harm of cottage cheese

Cottage cheese is such a healthy product that talking about its harm is real blasphemy. This product can have a negative effect on the body only if:

• eating it in large quantities will have a negative impact on the kidneys;
• often eat fatty cottage cheese; It is high in calories and contributes to weight gain, heart disease and high cholesterol.

An important point is quality. What harm can a low-quality product cause to the body and what should you pay attention to when buying cottage cheese?

1. Consider the expiration date of the cottage cheese. This is the most important criterion for evaluating a product. Cottage cheese is the only dairy product in which E. coli spreads especially actively. Therefore, do not eat cottage cheese that has expired. Also, you should not purchase dairy products from your own hands, since you cannot be sure of the sterility of the conditions in which the cottage cheese was prepared.
2. Assess the quality of the milk from which you plan to make cottage cheese. Cottage cheese made at home does not guarantee quality. If you have prepared a dairy product from sour milk, you can be sure that pathogenic microorganisms already live in this cottage cheese.

What are the benefits of yogurt for weight loss?

Before you understand which yogurt to use for weight loss, you need to understand what qualities of foods contribute to weight loss.

Beneficial properties of fermented milk drink:

1. Promotes metabolism and the functioning of the digestive system.
2. Thanks to this drink, intestinal microflora and blood pressure are normalized.
3. Yogurt prevents constipation and cancer.
4. Thanks to this drink, our body is cleansed of toxins and waste.
5. The immune system improves, teeth and bones become stronger.
6. Yogurt can prevent osteoporosis, as well as the occurrence of various fungal diseases.
7. Eliminates food poisoning.
8. Reduces blood cholesterol levels
9. Yogurt can eliminate inflammation of the genitourinary system.
10. Replenishes calcium deficiency in the body.

Composition of lactic acid drink

Yogurt, which is good for weight loss, contains a minimal amount of lactose. Many people are lactose intolerant. Lactose is an enzyme that is involved in the hydrolysis of the disaccharide lactose.

So what kind of yoghurts are possible on a diet? You can use that fermented milk product that is healthy. The composition of such a fermented milk drink should contain:

1. Vitamins A, B2, B3, B6, B12, C, choline and retinol.
2. Minerals: magnesium, calcium, potassium, phosphorus, manganese, iron, chromium, iodine, zinc, sodium, fluorine.
3. Organic, fatty and ascorbic acids.

Nutritional value and calorie content of this product

Everyone knows that fermented milk products are obtained from milk: natural, reconstituted and normalized. In addition, milk may also contain additives.

When on a diet, what yoghurts can you buy in the store? Most store-bought yoghurts are figure-killing cocktails containing huge amounts of fat and carbohydrates.

The calorie content of healthy yogurt on average ranges up to 250 kilocalories per 100 g. Based on the percentage of fat content of this product, its nutritional value also varies. For this fermented milk product, the nutritional value is about 3.2 percent:

• Protein content - up to 5 g.
• Fat content - up to 15 g.
• Carbohydrates - up to 16 g.

Rating of TOP 5 Greek yogurt producers

Based on a study of market demand among buyers, the 5 most popular classic Greek yogurts without topping and fruit additives were selected.

• “Savushkin Teos”
• "Lactica"
• “The Cheburashkin Brothers”
• "Healthy foods"
• “Molkom”

I propose to analyze the composition, study the pros and cons, as well as the price range of products similar to each other.

“Savushkin Teos”

Natural Greek yogurt Teos with 2% fat content from a Belarusian manufacturer. Does not contain stabilizers, preservatives and milk powder. It has an increased proportion of proteins compared to classic yogurt - 7 per 100 g. It has a neutral creamy taste with a slight sourness. Suitable for independent snacking, can be used as a dressing for salads and a base for sauces.

The shelf life of the product is 30 days. The packaging is plastic with a membrane. Once opened it cannot be stored.

• ideal composition;
• large amount of protein;
• thick and homogeneous consistency

• not found.

For adherents of PP - simply the best yogurt, protein is 2 times more than carbohydrates. It will be an excellent alternative to sour cream - I use it as a dressing. You can add nuts and dried fruits for a satisfying and healthy snack.

Lactica

Fermented Greek yogurt with a fat content of 4% and a high protein content of 7.5 per 100 g. The consistency resembles soft cheese, goes well with fresh fruits and berries, and is a dietary alternative to sour cream.

Shelf life of yogurt

Yogurt is an exclusively natural product that contains lactobacilli and live bifidobacteria. The minimum shelf life of this fermented milk product is about 5 days. The maximum period is 2 weeks. But it is best to store this product for no more than 7 days.

Manufacturers indicate on some jars that yogurt can be stored for up to 30 days. This can only be possible if the products in the yoghurt are either very sweet (they have jam or marmalade added), or they contain vinegar, or they are salted (they contain fish or lard). All fermented milk products do not belong to such categories. Therefore, if you see information on a jar of a product that yogurt can be stored for up to 30 days, this should immediately alert you. Bifidobacteria, which are used to ferment milk, cannot live long.

Based on this, we can conclude: yogurt cannot be stored for a long time. It is stored for a long time only if it contains a large number of various preservatives or it has been subjected to heat treatment. As a result of heat treatment, beneficial bacteria die, and yogurt loses all its beneficial properties. Therefore, there is no need to talk about losing weight in this case.

The benefits or harms of the curd-yogurt diet

A lot has been said and written about the benefits and harms of yogurt. Strictly speaking, fruit yoghurts, even those with reduced fat content, are not suitable for those who want to lose weight. The problem is that to add flavor, manufacturers add more sugar than standard 2.5% cups. And berries and fruits in a thermized product are unlikely to retain their beneficial properties. Finding truly healthy yogurt without sugar and starch in the store closest to your home is a real problem.

And buying plain low-fat sweet yogurt for your diet is self-deception. In addition to a large amount of sugar, it also contains quite a lot of starch. This carbohydrate is quickly absorbed by the body and significantly raises blood sugar levels. As a result, half an hour after eating yogurt you will feel very hungry. Pure cottage cheese without additives somewhat reduces the glycemic index of yogurt, but this dish still cannot be called satisfying. It turns out that you will get about 700 kcal per day, almost half of which comes from the notorious starch.

Possible consequences of such a diet are dizziness, fainting, constant feeling of hunger, and, as a result, the inability to adhere to a balanced diet after weight loss. Buying yoghurts with different flavors will not turn this mono-diet into a rational, balanced diet. Even if you really love sweet milk dessert, you will get pretty tired of it after 6 days. In addition, some yoghurts have a rather bad effect on the condition of the skin and can cause acne, and the point here, again, is starch.

To improve the health of the cottage cheese-yogurt diet, it is best to replace store-bought sweet yogurts with homemade ones, or at least with a low-fat store-bought version without starch. Well, instead of fruit flavors, half an apple, pear, or a handful of berries is suitable for each curd and yogurt serving. You can add a little cinnamon for taste. And, of course, you should not stick to a strict diet for more than 3 days in a row. If you like cottage cheese and yogurt so much, do fasting days on it, but not long-term mono-diets.

Important: before going on a cottage cheese-yogurt diet, consult your doctor.

Especially for – fitness trainer Elena Selivanova

The cottage cheese-yogurt diet is a very simple, pleasant, weight loss system accessible to everyone. This low-cost method of losing excess weight in a relatively short period of time is especially suitable for those who do not have enough time to prepare any dietary dishes.

Duration of the curd-yogurt diet

is only
seven days
, in this short period of time you
can easily get rid of 4-5 kilograms
of excess
weight
. For many people who want to lose weight, this result is quite acceptable, and for those who decide to continue to “get slimmer,” such a system will become a good preparatory step before starting a more serious shake-up for the body in the future.

The cottage cheese-yogurt diet belongs to the category of low-calorie diets with the consumption of large amounts of protein-containing foods. Thanks to this diet, this diet is quite easily tolerated and does not cause various inconveniences.

The main ingredients of the curd-yogurt diet

There are only two very healthy products -
low-fat cottage cheese and dietary yogurt
.
There are usually no problems with purchasing fresh low-fat cottage cheese, because in supermarkets and any stores it is very easy to find industrially produced low-fat cottage cheese or cottage cheese with a reduced fat content. But with the purchase of dietary yogurt
, you need to tinker in order to choose exactly the option that will best meet all the requirements of the curd-yogurt diet.
Under no circumstances should it contain starchy inclusions
,
sugar
,
sweeteners
or other
preservatives
.
The best option
for this is
homemade yogurt
, that is, one that you prepare only at home. For its proper preparation, natural sourdough without added sugar is required. It is allowed to use a small amount of finely chopped fresh low-calorie fruit to give the drink the desired taste and color.

Among the main advantages of the curd-yogurt diet, it should be noted that weight loss is mandatory, and during the entire diet you will not have attacks of unpleasant discomfort in the gastrointestinal tract or any health problems.

In addition, great content

Calcium and protein in the diet will improve
the condition
of bone
and
muscle tissue
,
teeth
,
nails
and
skin
.
Yogurt prepared by you yourself at home will help normalize all functions of the gastrointestinal system, normalize and restore the biocenosis of the large intestine. The daily diet of the cottage cheese and yogurt diet
is quite
simple
and should definitely please those people who do not want to see themselves at the stove all day, preparing the next masterpiece of a dietary dish.

Unlike many other popular diets, the cottage cheese-yogurt diet is a cost-effective diet, because its diet does not include expensive products that can quite empty the family budget even in seven days.

Before introducing you to the simple menu

the curd-yogurt diet
, it should be noted that preparing one dish for each main meal comes down to an easy and unburdensome procedure of mixing yogurt with the required amount of cottage cheese.
This mixing should be done in a wide container with high sides, in which, using a mixer or a simple fork, the two main ingredients should be mixed until smooth
.
The drinking regime for curd and yogurt is also not complicated. You can drink unsweetened tea or natural coffee, table mineral water that does not contain gas, any herbal infusions without adding natural honey. However,
there is
taboo on drinking any juices
.

Low-fat low-calorie yoghurts

Regular low-calorie yogurt is a fermented milk product containing a minimum percentage of fat content. On average, its calorie content is about 110 kilocalories per 100 g of product. Each of these fermented milk products can be drunk while losing weight.

What kind of yogurt can you buy in a store while on a diet? Absolutely not every such product can be purchased in a store. It is necessary to look at its composition and shelf life.

What names of yoghurts can be used on a diet? Only natural products can bear the name “yogurt”. Currently, stores offer a huge selection of low-calorie fermented milk products. The following list will tell you which drinking yoghurts you can consume during your diet:

1. "Neo Imunele Natural" - contains 63 kilocalories per 100 g.
2. “Frugurt” - it contains up to 70 kilocalories per 100 g.
3. “Activia natural” - it contains up to 75 kilocalories per 100 g.
4. “Miracle” - it contains 99 kilocalories.
5. “Danone thick thermostatic” - contains 49 kilocalories per 100 g.

Many people who want to lose weight believe that low-fat yogurt is best. However, it is worth noting that the usefulness of such yoghurts is very doubtful. If the percentage of fat in yogurt is reduced, such drinks contain a small amount of salt; instead, potassium chloride is present in the yogurt, and instead of fat, sugar and water are added to such yogurts. Low-fat products are distinguished by their liquid consistency. In order for yogurt to be thick, starch is added to it, and it prevents the breakdown of fats. In both cases, it turns out that the ingredients are replaced with others, but they are no less harmful, and this does not contribute to weight loss.

Despite the above factors, you can, of course, drink fermented milk drinks during a diet. Based on this, a logical question arises: what kind of yogurt is possible on a diet?

First of all, you need to choose yogurt not by the name or brand of its manufacturer, you need to look at the energy value of the fermented milk product, as well as its composition. If the yogurt does not contain any harmful components, then this yogurt is healthy. Natural fermented milk products have the following beneficial properties:

1. Strengthens the immune system, teeth and bones.
2. Improves the functioning of the digestive system
3. Prevent constipation and osteoporosis.
4. Reduces blood pressure, cholesterol and much more.

In general, fermented milk product benefits our body. But if it contains various food additives, dyes, sweeteners and fats, then this product will not be considered healthy. Fats are an obstacle to a flat stomach and a beautiful, slender figure.

Yogurts should be consumed with extreme caution.

Features of use

When

This is a universal product that can be eaten at any time of the day:

• in the morning - with porridge and cottage cheese;
• during lunch and afternoon tea - in the drinking version;
• for lunch - yogurt soup;
• in the evening - as a salad dressing.

Before training, you can make cocktails based on it. But drinking yogurt at night when losing weight is not recommended. Lactobacilli are too active and force the gastrointestinal tract to work harder, when it should be allowed to rest at this time. Therefore, it is optimal to take it 3-4 hours before bedtime, with dinner. As part of a protein diet, around 10 p.m. it is better to give preference to a glass of kefir.

With what

With bran

Mix rye (oat, wheat) bran with yogurt half an hour before breakfast (about 1 tsp per 150 ml). They should swell. They provide long-term satiety, allow you to last without snacking until lunch, and improve digestion.

Buckwheat with yogurt

Two healthy and dietary products in tandem are an ideal “brush” for the body in the morning. It will start metabolic processes (including fat burning) and relieve the stomach from heaviness. In the evening, steam a glass of washed buckwheat with 500 ml of hot water, wrap it up, and leave it overnight. In the morning, pour yogurt in arbitrary proportions. You can add fruits, berries or honey.

With oatmeal

If you eat buckwheat for breakfast every day, you will quickly get bored with it and increase the risk of breaking your diet. Therefore, it is better to alternate with other cereals. There is no need to advertise the benefits of oatmeal for both health and weight loss. In the morning, cook porridge using water from whole grain oats. Cool. Pour over yogurt. Add fruits, berries or honey.

There is also an alternative recipe. Place 200 g of oatmeal in a half-liter glass jar. Fill to the top with drinking yoghurt. Close. Leave for an hour in the refrigerator.

Yogurt with cumin

Enhances the detox effect and has antioxidant properties. The recipe is as simple as possible. Grind the cumin in a coffee grinder. Add 5-10 g for every 100-150 ml of fermented milk drink. Can be replaced with flax seeds.

Cumin seeds

In the morning, you can eat yogurt with turmeric, which is known for its fat-burning and appetite-suppressing properties. For 150 ml - no more than 5 g of spice, only 1 time, for breakfast.

With fruits and berries

Why is store-bought yogurt with pieces of fruit harmful for weight loss, but you can add them at home? The fact is that when it sours, the fermentation process begins. Fruit acids in this state can disrupt the gastric pH, while corroding the intestinal mucosa. This will not happen if additives are added to the drink immediately before consumption. As part of your diet, it is useful to use all types of berries, green apples, hard pears, kiwi, pineapple and citrus fruits for these purposes. Bananas - limited. Dried fruits must first be washed, cut into pieces and doused with boiling water.

Yogurt starter and bifidobacteria

In order to make yogurt, you need a starter. You can use its dry versions. It is best to purchase them at a regular pharmacy.

Yoghurt lactic acid culture is beneficial for our body; it contains a large number of lacto- and bifidobacteria. Today there are the following types of powders on sale:

1. "Evitalia". It contains about 4 billion different bacteria, vitamins A, C, E, group B, microelements and antioxidants. This culture normalizes the functioning of the gastrointestinal tract, treats dysbiosis, and, among other things, has an anti-inflammatory effect.
2. "Narine." This culture contains bacteria that help get rid of dysbiosis and strengthen the immune system.
3. "Bifidumbacterin". Juice, which consists of a large number of bifidobacteria. Thanks to it, the intestinal microflora is restored, in addition, it has a positive effect on our body as a whole.
4. Vivo. It consists of three types of lactobacilli, acid streptococci, as well as Bulgarian and acidophilus bacilli. Thanks to this culture, disorders in the digestive system are eliminated, diseases of the gastrointestinal tract go away, toxins are removed from the body, and metabolic processes are accelerated. Yogurt prepared with this starter perfectly eliminates the feeling of hunger.
5. Lactina. This culture includes Bulgarian bacillus and yogurt lactobacilli. The finished product with this culture has a mild milky taste.

It is quite possible to purchase such live starters in the store. The shelf life should not exceed 20 days; dry starters are stored for 1.5 years, but this is only if they are stored in the freezer. If you store them in the refrigerator, then no more than a week. Thanks to live fermentation, the drink has a liquid consistency and a slightly sour taste.

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.

Typically, the proportions of starter added to milk are indicated on the packaging. You should follow the manufacturer's recommendations to obtain yogurt of the desired quality and consistency.

If store-bought yogurt is used as a starter, it is usually added at the rate of 100 g per 1 liter of milk. The actual prepared dish is added to milk in an amount of 2-3 tbsp. l. per liter

Homemade yogurt recipe

1. First of all, you need to boil 1 liter of raw milk. After the milk boils, it is better to remove the foam, as it contains fat. It is necessary to cool the milk to approximately 40 degrees. High temperatures can kill bacterial cultures.
2. Next you need to dilute the starter. To do this, you must strictly follow the instructions.
3. After this, milk should be poured into the starter, mixed thoroughly, but before using any dishes, they must be doused with boiling water, this is required for disinfection.
4. After the milk and starter have been mixed, the drink must be poured into a thermos, wrapped and put in a warm place for about 12 hours.
5. After this time, you need to open the container, pour the drink again, but into a glass container, and put it in the refrigerator to cool.

The drink we received will have a thick consistency and its smell will be neutral.

In order to prepare homemade fermented milk products, you can use a regular yogurt maker.

What yoghurts are good for weight loss?

Most of the yoghurts that we can see on store shelves ultimately belong to Danone and Pepsico/Wimm-Bill-Dann companies - brands such as Danone, Activia, Actimel, Biobalance, Biomax, Miracle, Immuneli.

There is no fundamental difference between them. If you want to know which yogurt is the healthiest for weight loss ? Choose classic, often called natural yogurt, which does not contain additional additives and colorings; if possible, it is better to choose low-calorie yogurt, or if you need to choose from two, the one with fewer calories. It may not be as sweet, but you can easily fix that by adding fresh or frozen berries. And tasty and low in calories.

I can also recommend Greek yogurt - and the standard rule: pay attention to the labels - buy without additives or dyes.

But the best yogurt is homemade, which you make yourself. There will definitely be no additives in it and it will be 100% fresh. And the composition there is only milk and yoghurt starter.

Homemade yoghurts for weight loss

Natural yogurt is literally everything to us. It will perfectly cope with the feeling of hunger, help you get rid of extra pounds in record time, and is ideal as a healthy breakfast.

If you have dull hair, skin rashes, digestive problems, or you are simply too lazy to prepare the first, second and third - enjoy homemade yogurt, getting maximum benefits and benefits for your body!

And don’t think that you need a yogurt maker to make delicious natural yogurt. Everything is much simpler than you could imagine!

How to select and prepare ingredients?

Let's look at the rules for preparing natural yogurt:

1. Milk must be boiled in order to kill all pathogenic bacteria that may be contained in it. It is recommended to bring even pasteurized milk to a boil.

2. To make yogurt, do not use too hot milk, otherwise the beneficial bacteria will die. The ideal temperature is +38°C...+40°C, that is, slightly above warm.

3. Cutlery and all dishes in which you will prepare yogurt must be doused with boiling water.

4. The quality and consistency of homemade yogurt is affected by the fat content of milk, so choose the optimal 3.2-3.5%. Those who do not care about their figure and just want delicious natural yogurt can use milk with a fat content of 6%.

5. Do not shake or stir the fermented product so as not to destroy the structure, otherwise the yogurt will not ripen.

How to make yogurt at home?

In order to prepare yogurt for weight loss at home you will need:

• Special starter, purchased in a store or pharmacy (for the first time),
• Homemade unboiled milk,
• A special ceramic or glass container (bowl, pan) or yogurt maker.

The process of making homemade yogurt for weight loss:

• Boil the milk, cool to body temperature and add the starter while stirring constantly,
• Pour the prepared mass into a special container or yogurt maker,
• The container should be insulated and placed in a warm place. Depending on what kind of yogurt we need, the fermentation time is calculated: if the yogurt must be liquid (for sauces, dressings), then the souring period will be 5-7 hours. To obtain a thick fermented milk product, it should be fermented for 9-12 hours,
• In the yogurt maker you need to set the timer for the desired time - the temperature in this unit is maintained automatically.

There is nothing difficult about making homemade yogurt. But this is a completely natural product that can be used for weight loss or in daily nutrition to improve the health of the body.

Yogurt diet

What yogurts can you eat while on a diet? Store-bought or should I still give preference to homemade fermented milk product? It is best to use homemade yogurt for a yogurt diet. In exceptional cases, you can also use store-bought, but it must not contain any additives and must have a low fat content.

It is recommended to drink up to 500 ml of yogurt daily. This volume can be divided into 4 doses.

For example, one of the options for the yogurt diet is the Greek one. The Greek yogurt diet is the best for weight loss. Greek yogurt contains high amounts of protein and calcium. This is an ideal product for weight loss.

Those who are interested in what kind of yoghurts can be used on the Dukan diet should remember that the fermented milk product should have a minimum fat content - no more than 2%. It is recommended to eat them with minimal additives. Best in the morning.

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%.

We also suggest paying attention to Greek yogurt - it is a natural product that is low in fat.