1. Drink yogurt to lose weight
early morning
Get up every morning, drink a cup of boiled water first, and then a cup of honey water. Then drink a yogurt (about 200ml) and eat a whole wheat bread/a bowl of oatmeal. Try to buy low-sugar yogurt or low-fat yogurt (fat content 1.0─ 1.5%).
noon
If you feel hungry, first drink a bowl of soup, eat a few mouthfuls of rice or biscuits, then drink a portion of yogurt (about 200ml), and then eat 100g chicken/beef and mutton/fish/viscera/blood. These things are mainly iron supplements. Plus a plate of vegetables, you can eat small tomatoes/big tomatoes/lettuce without cooked vegetables. Drink two cups of oolong tea after meals to help digestion.
4 p.m.
You can have another cup of yogurt when you are hungry.
evening
Drink a glass of water or soup before meals, then eat a plate of green leafy vegetables (cold soup made of chicken essence or a few drops of sesame oil), and then eat a cup of yogurt as at noon. You can eat some fruit when you are hungry.
During the period of drinking yogurt to lose weight, eat three meals as usual, pay attention to supplement nutrition and vitamins, and ensure the provision of nutrients needed by the human body in one day!
2. Pay attention to drinking yogurt to lose weight
1. Yogurt is not a diet pill. Nutritionists generally believe that yogurt has more calories than milk. Generally speaking, 100g milk contains 57 calories, 100g sugar-free full-fat yogurt contains 62 calories, and sugary skim yogurt contains 72 kilocalories. The main reason for the increase in calories is that a lot of sugar is added in the processing of yogurt. It is recommended that dieters drink sugar-free yogurt.
2. It is advisable to drink yogurt for two days at a time, about 500 ml. If you cook too much and leave it for too long, yogurt will become too sour and not delicious. It is best to choose the refrigerator and microwave oven box sold in the market as the container for storing yogurt, which has good sealing effect and yogurt is not easy to deteriorate.
3, yogurt remember not to drink on an empty stomach, because drinking yogurt on an empty stomach, lactic acid bacteria are easy to be killed, and the health care effect is weakened.
4. Yogurt lacks daily essential nutrients such as vitamins and minerals. If this diet is implemented for a long time, it will lead to nutritional imbalance, temporary dehydration, endocrine disorders, irregular menstruation and stomachache. And even if you lose weight, it is easy to gain weight later!
5, yogurt can be laxative, but not the more you drink, the better. Lactic acid bacteria in yogurt can improve the intestinal environment and make the defecation rule smooth. But yogurt also contains a lot of calcium. If you eat too much calcium, it may lead to constipation, which has the opposite effect!
3. Is it effective to drink yogurt to lose weight?
Yogurt is a kind of dairy product with high nutritional value. Because of its usual effect, it is effective to lose weight with it. Although yogurt diet can provide calcium to help obese people lose weight, it will not affect body components such as muscles and internal organs other than fat, so it has no adverse effects on normal or low-weight people. If you drink two cups of yogurt between meals and at night, it can also help people with low weight to improve their nutritional absorption and gain weight.
In addition, yogurt is also rich in calcium needed by the human body. On the premise of not increasing the total dietary calories, increasing the intake of dietary calcium can significantly reduce the proportion of fat in the human body and reduce the probability of obesity. Animal experiments have also found that calcium supplementation with inorganic calcium such as calcium carbonate can prevent obesity to some extent, but compared with dairy products, the effect is obviously different, especially low-fat yogurt.
Studies have shown that there may be other substances in yogurt that are beneficial to fat decomposition. Drinking yogurt after meals can also activate digestive enzymes in the stomach and accelerate gastrointestinal peristalsis, so I accidentally cut off the fat. Besides drinking yogurt to lose weight, don't forget to exercise more. In addition, we must give up the habit of eating snacks. Eating more snacks will only make you fatter!
4. When do you drink yogurt to lose weight?
1, after getting up in the morning
Drinking a cup of yogurt before breakfast after getting up in the morning can make you achieve the best slimming effect. However, it is best not to eat yogurt on an empty stomach. You can eat a piece of bread first. Although drinking on an empty stomach can promote intestinal peristalsis and help defecation, lactic acid bacteria are easily killed by gastric acid, and their nutritional value and health care function will be greatly weakened.
2. 30 minutes before lunch
Eating yogurt before meals can promote the rise of blood sugar, secrete hormones that calm the nerves and relieve stress, so that you won't overeat and consume too many calories when eating. During the day and before dinner, the digestion time is long, the activity is large, and the metabolic rate is high. If you choose to eat yogurt before lunch, you don't have to worry about directly turning into fat accumulation.
3. Within two hours after dinner
It stands to reason that it is best to drink yogurt two hours after dinner in the evening, and the calcium supplement effect is also the best at this time. When drinking yogurt at night, you must remember that some strains and acidic substances in yogurt have certain damage to your teeth, and you should brush your teeth in time after drinking. At the same time, there are few factors that affect the calcium absorption of human body during this period.
5. How to diet and lose weight without rebounding?
1. Replace high-fat meat (pig or cow) with low-fat meat (chicken or fish), or replace some meat products with bean products. Stewing and steaming are often used in cooking, and frying and frying are less.
2. Eat more fiber-rich grains, vegetables and fruits to increase satiety and reduce appetite.
3. Drink plenty of water. Eat more fruits with high water content, such as watermelons, pears and oranges.
4. Keep moderate exercise. Exercise is especially important for maintaining weight loss.