Losing body weight is difficult for some overweight people. And this holds true particularly for the visceral fat which is more damaging for health. But one food targets this fat and improves health. Which is this food? Can Greek yoghurt reduce it?
Visceral fat and health
Overweight and obesity are due to multiple reasons. It has reached epidemic proportions especially in the developed world. Junk foods, overeating, unhealthy and sedentary lifestyle all contribute to it.
Visceral fat (Source: Lybrate)More than body fat, the visceral fat is dangerous. It is present around the body organs and is difficult to shed. There is belly bulge and it poses a lot of health risks. If not tackled properly and soon, this fat could end up with heart ailments, stroke, atherosclerosis, insulin resistance, type 2 diabetes mellitus, and even cancers and early deaths.
Several foods help in losing weight and preventing these diseases and premature mortality. But the number one and best food for this is the Greek yoghurt.
Greek yoghurt
Nutritionist Dr Roxana Ehsani is the spokesperson for the Academy of Nutrition and Dietetics. She recommends people to consume Greek yoghurt in order to shed the visceral fat. She stated:
“Research has suggested that foods rich in protein, calcium, and vitamin D may be linked to less visceral fat.”
“Therefore, plain, non-fat or low-fat greek yogurt is the number one food that people should be adding to their diet if they are looking to reduce visceral fat.”
The healthy yoghurt (Source: Live eat learn)In one serving of Greek yoghurt, there are 20 to 23 grams of protein. Roxana explains:
“Eating protein-rich foods can help reduce hunger as it promotes feelings of satiety.”
“It also makes you less likely to overeat when you have protein present at meal and snack times.”
Protein takes a long time for digestion and metabolism. Research has revealed that high protein intake decreases BMI, waist circumference and improves HDL good cholesterol.
A study in the International Journal of Obesity showed that recruits who had three servings of fat-free yogurt per day had 22% more weight loss and 61% more fat loss than those who did not consume the yoghurt. The former had 81% more fat loss from abdominal area.
Expert opinion
The study author Michael Zemel, nutrition professor at the University of Tennessee says:
“Not only did yogurt help the study participants lose more weight – the average weight loss was one stone (14lb) – they were about twice as effective at maintaining lean muscle mass.”
“This is a critical issue when dieting. You want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss.”
Greek yoghurt (Source: Health line)Roxana cautions against using flavored version of this yoghurt. She said:
“The flavoured varieties tend to pack added sugar, which will not help reduce visceral fat.”
Read here: Greek yoghurt: the misnomer, recipe, nutrients, and health benefits!
Also choose low or no fat versions of Greek yoghurt. This plain yoghurt also has probiotics that promote gut health. Better gut health means lesser waist size and less belly fat with more health.