When it comes to healthy breakfasts, a good bowl of yogurt always comes out on top. It’s filled with probiotics to support a healthy gut microbiome, it’s high in protein, and it can support healthy weight loss. However, there are certain yogurt toppings and specific kinds of yogurt that can actually halt your weight loss goals. For example, it’s important to stay clear of sugar-loaded, flavored yogurts. With that in mind, how can you make your yogurt weight-loss-friendly? We asked the experts.
To learn more about the best way to prepare your yogurt in the morning for weight loss, we spoke with Dina Mustabašić, a nutritionist and health consultant, Trista Best, a dietitian for Balance One, Lisa Richards, a nutritionist and creator of The Candida Diet, and Jay Cowin, a registered nutritionist and Director of Formulations at ASYSTEM. They agree that Greek yogurt is the best yogurt for weight loss because it is rich in probiotics, protein, and more. And, metabolism-boosting toppings like berries and chia seeds that are high in fiber are a great way to sweeten your bowl of yogurt without adding any unnecessary sugar. Find all of their expert insight below!
1. Greek Yogurt
There's truly so much to love about Greek yogurt! It's full of health benefits that are a fantastic way to start your day—especially if you're trying to lose weight. One of the biggest health benefits of Greek yogurt for losing weight is the fact that it's a great source of protein.
"Protein keeps us fuller for longer periods, which helps increase satiety and reduce hunger," Mustabašić explains. So, when you eat Greek yogurt, you're less likely to overeat unhealthy processed foods later in the day. "The protein in Greek yogurt can help to reduce hunger and support weight management, which can be especially beneficial for women experiencing hormonal changes," she adds.
Another major benefit of Greek yogurt is the fact that it is not full of refined sugar and is not loaded with calories, compared to other yogurt varieties. Even brands that claim to be fat-free are often packed with sugar to add flavor. "Greek yogurt is usually lower in calories than many other types of yogurt, and it has less sugar, making it a great snack option for those who are trying to lose weight," Mustabašić agrees.
Similarly, the high calcium levels offered by Greek yogurt help with building muscle mass. "Women over 40 are at an increased risk of developing osteoporosis and losing muscle mass," Mustabašić says "Greek yogurt is a good source of calcium, which is important for strong bones, and high in protein, which is essential for building and maintaining muscle."
And, of course, your gut health plays a role in practically every area of your overall health. Maintaining a healthy digestive system is a crucial key to weight loss. That's why consuming probiotic-rich foods like Greek yogurt can help you achieve your weight loss goals."Greek yogurt also contains probiotics, which can help improve gut health and reduce the risk of digestive issues that become more common with age," Mustabašić explains. Noted!
2. Berries
When it comes to toppings, berries like blueberries, strawberries, and raspberries make a delicious addition to your morning bowl of Greek yogurt. Not only are they delicious, but they're also full of healthy fiber for weight loss. Berries are great as their own snack or as a healthy ingredient. They're also a delicious anti-inflammatory yogurt topping.
Specifically, blueberries, are packed with antioxidants and offer a range of health benefits, especially when it comes to reducing inflammation. "Blueberries are nutrient-dense, meaning they are low in calories and high in nutrients," Best tells us. She points out that "just one cup of blueberries contains 4 grams of fiber and almost 25% of the RDI for vitamin C." Who knew?
Best explains that berries have such incredible anti-inflammatory properties because of their high fiber content. "The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight," she says. But the Vitamin C helps, too. Best continues, "It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body."
It's also important to note that blueberries have a low glycemic index. That means you don't have to worry about them spiking your blood sugar, unlike some other sweet yogurt toppings. Blood sugar spikes could lead to a myriad of health issues over time. Ultimately, berries like these make a terrific addition to your morning Greek yogurt.
3. Chia Seeds
Another healthy topping to add to your Greek yogurt is chia seeds. This crunchy topping is loaded with fiber for weight loss. "Chia seeds are a great source of fiber, antioxidants, and omega-3 fatty acids," Cowin says. All of these nutrients, Cowin explains, can reduce inflammation and help with weight loss. Omega-3 fatty acids, he points out, are "especially beneficial for weight loss because they help to reduce inflammation and control hunger," and are found in chia seeds. Cowin says that adding chia seeds to Greek yogurt can "help make it more filling."
Richards agrees. She says that chia seeds are "often overlooked," but an "exceptionally healthy ingredient" to top your yogurt with. Chia seeds "make [Greek yogurt] healthier and provide you with more benefits," she notes. This superfood, Richards adds, is "versatile and packs a lot of nutrition into a small package." She concludes that chia seeds provide a "healthy, plant-based source of fat and protein," and the fiber content "helps keep you full to prevent overeating."
The Bottom Line
So there you have it! Greek yogurt topped with berries and chia seeds is the best way to prepare your bowl of yogurt for weight loss. Greek yogurt has a high protein, probiotics, and calcium content, while berries and chia seeds are both high in fiber and antioxidants to reduce inflammation and help you shed some pounds.
While eating yogurt alone may not be a magic solution for weight loss, it can be a valuable tool in a well-rounded and balanced diet for women over 40 looking to manage their weight and improve their overall health. So, start your day off right with a refreshing bowl of Greek yogurt with berries and chia seeds. Your body will thank you for it!
