We have discussed the role probiotics and a healthy gut microbiome might play in weight loss and maintaining a healthy weight.
But just because probiotics might have a positive effect on body weight and weight loss that does not mean that all foods that contain probiotics can say the same thing.
So, let’s get down to business and find out the truth about yogurt and whether it may also have a similar effect on weight loss.
Yogurt, weight loss, and the scientific research
A meta-analysis published in International Journal of Obesity 2016 found that yogurt, high in probiotics, is associated with lower body weight, lower body fat, and smaller waist circumference. [1]
The body weight trifecta.
This is in addition to the numerous other meta-analyses that have shown similar results for probiotics in general (see here for a review).
Why are these results important?
Some weight loss modalities lead to reductions in body weight, but not always body fat or body fat percentage.
This is a possible indication that there could be losses in muscle mass that are contributing to the reduced body weight figures.
In other words, not what we are looking for.
So, when we find a modality, like yogurt in this instance, that is associated with not only weight loss but significant reductions in body fat as well, that is when we should start to take notice.
Then when we see reductions in waist circumference, our ears really start to perk up.
Reductions in waist circumference, while aesthetically desirable, could potentially indicate a reduction in the more dangerous visceral fat that is stored in the midsection around the organs, although that definitely needs to be proven.
High quality yogurts are rich in probiotics
We have already established that the scientific literature shows that probiotic supplementation (and ostensibly a healthier gut microbiome) can result in reductions in body weight on the way to a healthier weight.
Yogurt, though not all yogurts, are probiotic-rich foods, so that could point to one tenet of its ability to influence a healthier weight.
Just make sure to read the ingredient labels to make sure there are probiotics in the yogurt. Many of the flavored commercial varieties may not have much at all.
Yogurt is a vegetarian protein powerhouse
Yogurt also contains high amounts of protein, with the higher quality yogurts containing the highest amounts. Think Greek yogurt, for example.
Adequate protein consumption could be having a multi-pathway effect on body weight.
For one, protein can help us fell fuller for longer, potentially resulting in either reduced consumption or reduced overeating.
And when we reduce overeating, typically processed snacks and junk foods are the first things to go, which is also a huge boon for weight loss.
Secondly, adequate protein consumption is necessary during weight loss to help prevent the loss of muscle mass, which is enhanced by proper resistance training.
Yogurt is chock-full of calcium
And finally, there is some new research coming to light regarding calcium’s potential to help reduce appetite. And although it should be delved into further, it may help give us some insight into yogurt’s weight loss capabilities.
Research published by researchers out of the University of Surrey in the UK found that, in a small, single-blind study, female participants who consumed a calcium supplement at breakfast reported feeling less hungry than their counterparts who consumed a placebo. They also ate less at the following lunch compared to their placebo-group counterparts. [2]
The fact that yogurt is high in calcium as well as protein, which is already known to help keep us feeling fuller for longer this admittedly small study could explain a unique capability of yogurt to aid weight loss efforts.
If you intend to make any changes to your diet or health plans, such as anything mentioned in this article or elsewhere, be sure to discuss those changes with your licensed healthcare practitioner to ensure what you are doing is safe and appropriate for you. We are not all the same and we may respond differently to the same inputs from time to time, so be sure to do your due diligence!
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