Weight Loss Smoothie Recipes With Yogurt
Yogurt smoothies are always a favorite. Yogurt is filled with beneficial bacteria that will reside in your intestines long after the yogurt has been digested. Alternative health experts agree that this bacteria will help create a strong immune system and regular bowels. This healthy bacteria gets killed by taking medicinal antibiotics. It also gets killed by drinking sodas. Replentishing this good bacteria by eating probiotic yogurt and drinking yogurt-based smoothies is essentially for maintaining a healthy body. Remember, some yogurts are heat-treated to give it a longer shelf life. This kills the bacteria and its healthy attributes. Only yogurt specifically labelled "probiotic" or "live and active cultures" have this bacteria.
Yogurt is also a great source of animal protein, with about 9 grams per 6 ounce serving. It is also rich in calcium, potassium, magnesium, vitamin B-2 and vitamin B-12.
Health and Weight Loss Benefits of Yogurt Smoothies
1. Rich in calcium: The calcium in yogurt has been shown to have beneficial effects on bone mass. Supplementing calcium with vitamin D will further increase these effects. Together, calcium and vitamin D can play an important role in preventing or treating osteoporosis. Here's a great tip: Always check the nutritional content of your yogurt. You can find some brands of yogurt with up to 20% of the daily value for vitamin D.
2. Reduce Blood Pressure: A recent two-year study of 5,000 Spanish graduate students concluded that increased dairy intake reduced the risk of high blood pressure. They concluded "We observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy [including yogurt] a day (or more)."
3. Probiotic yogurt increases intestinal health: As mentioned above, active bacterial cultures will help with certain gastrointestinal conditions, such as lactose intolerance, constipation, diarrhea, colon cancer, inflamatory bowel disease, and H. pylon infection. These benefits are a result of positive changes in the microflora in the intestines, the time it takes food to go through the intestinal system, and an overall enhancement to the body's immune system.
4. Yogurt makes you feel full: A recent study at the University of Washington in Seattle reported that people who ate a 200-calorie yogurt snack felt less hungry and more full than people who ate a 200-calorie non-yogurt snack. As I describe elsewhere on this site , eating a lot of protein like yogurt will make you feel less hungry, and if you feel less hungry you will have a better chance of sticking to your diet. Adults who eat 25 percent of their daily calories as protein lose significantly more weight and have a lower appetite than those that eat less protein.
5. Boost your immune system: Researcher have found that people who ate more than two cups of probiotic yogurt a day produced higher levels of immunity boosting interferon. Yogurt has also been shown to stimulate the production of infection-fighting white cells in the bloodstream."The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs," says nutritionist Alexa Meyer. Some studies have shown that yogurt can help allergy sufferers.
6. Yogurt can flatten your abs: A study was done at the University of Tennessee. It showed that people who ate 18-ounces of yogurt a day and who cut their total calories lost 81% more belly fat than those who did not eat yogurt. The calcium in yogurt causes the fat cells in your belly to produce less cortisol. Cortisol is the hormone that triggers fat accumulation in your body. Yogurt also contain amino acids that help your body burn fat. These amino acids also help rebuild muscles, making yogurt a great post-workout snack.
Recipes for Yogurt Weight Loss Smoothies
Strawberry yogurt smoothies are particularly yummy, but you can add blueberries or any other fruit as well.
Experiment with different types of yogurt to suit your taste. Low-fat yogurt from the grocery store is your best bet if you are watching your fat intake. Choose brands with less than two grams of fat per 100-gram serving. Avoid flavored yogurts since they tend to be full of sugar, syrups, and juice concentrates. Always carefully check the nutritional contents of the yogurt you buy to make sure they are low in fat and calories. Sucralose-sweetened yogurt will have fewer calories than yogurts made with sugar. Avoid brands with more than one calorie per gram of yogurt. Store-bought yogurt may also contain artificial dyes, preservatives and sweeteners. Some also contain thickeners or stablizers like gelatin to give it a thicker texture and increase shelf life. If you get the chance, try buying organic yogurt from a local dairy farmer. You will be surprised at how good fresh yogurt tastes when it is produced from naturally raised cows.