Yogurt Diet
~ Simply Effective ~

A warm welcome.  European women use the yogurt diet to lose weight, effectively.  Shed pounds while eating healthy sized portionsAnd without starving

First off, let me say this is a healthy diet plan...  not the type that promises "you'll lose 5 pounds overnight" or something similar. 

Sugar-Free Yogurt Parfait

There are two parts to the weight loss plan.  Each builds upon the other.  Achieve the best results following this approach...

1.  Substitute (weight loss tips)

Natural, healthy yogurt for higher calorie ingredients in cooking, baking and recipes... desserts, dips, salad dressings and more.

2.  Add

Yogurt to your daily diet.  Eat this incredibly versatile food in a variety of ways:

  • breakfast parfait
  • snack food, sweet or savory
  • topping a baked potato
  • salad dressing
  • smoothie

The yogurt diet works because...

  • yogurt is appetizing, nutritious and low-calorie
  • yogurt is satisfying... you feel fuller than when you eat a piece of fruit
  • eat normal sized portions of healthy food... binge less

Yogurt is nutritious... rich in calcium, B12, riboflavin, pantothenic acid (B5), iodine, potassium and high quality protein.  But it isn't nutritionally complete. It contains very little Vitamin E, Vitamin A, iron and copper.

Eat a balanced diet with a variety of healthy foods while on the yogurt diet.  Not just yogurt.  This way your body will get all the nutrients it needs.

Yogurt Nutrition

Sugar Free Yogurt

Calories In Yogurt

Yogurt Mayonnaise

Yogurt Mayonnaise

Mayonnaise Substitute

Mayonnaise Substitute

Vanilla Beans And Strawberries

 Healthy Ingredients
for Yogurt

Begin With Healthy Low Calorie Yogurt

Commercial curd comes in a variety of flavors and styles. Many of the flavored ones are loaded with calories and unhealthy additives..... even ones labelled sugar free.

This Ruins Most Dieters...

Hidden and not-so-hidden sweeteners.  When it comes to calories, sweeteners are a top consideration.  They can make or break your diet.  Keep the calories in check... LESS IS BETTER.  If you're using sugar substitutes, stick to healthy ones.

Plain yogurt  is a better choice is for:

  • losing weight - low in calories
  • versatility - use in sweet and savory dishes

It's easier to begin with plain curd, whether you're buying or making it.  Add the type and amount of sweetener (and flavor) you prefer after.  This way you control the calories.

iHerb Coupon Code ICU080

Healthy Sweeteners

$10 discount will be placed in your cart when you click on the iHerb logo or any of the sweetener links.  Or use coupon code ICU080.

Calorie Comparison Per 1 Cup or 250 ml

  • skim milk yogurt: 120 calories
  • partly skimmed yogurt: 135
  • whole milk yogurt: 160
Happy Bathroom Scale
  • mayonnaise: 1616 calories
  • regular sour cream: 400
  • fat free sour cream: 210
  • heavy whipping cream: 415
  • light whipping cream: 351
  • regular cream cheese: 810
  • low fat cream cheese: 554
  • 1 vanilla dip Tim Horton's donut: 300 (I just threw that in :))

Natural Curd = Fewer Calories = Weight Loss

Homemade Yogurt

Save money and make your own yogurt... you'll eat quite a lot when you're on the yogurt diet.  Don't be fooled into thinking making yogurt is difficult or complicated.  It's not.  Like most things, once you've done it a time or two it's easy. 

I like the fact that I culture it with healthy, organic ingredients.  It costs extra but the same quality yogurt in the store is way more expensive.  I shopped around and finally found a store that sells organic groceries at prices I can afford.

Homemade Curd

Homemade Curd

Goat Milk Yogurt

Goat Milk Yogurt

Homemade Raw Milk Yogurt

Raw Milk Yogurt

One of the best things about yogurt is that it's versatile. Around the same time I started cleaning up my diet (again), I began fermenting milk. With the extra curd I discovered many ways to add natural yogurt to my diet.  Everyday.  Plus how to substitute it for other foods.

4 Ways To Use Yogurt As A Substitute


1. Mayonnaise Substitute

Yogurt mayonnaise or a yogurt-based dressing makes an appetizing, low calorie substitute for mayonnaise

Directly substitute (1/2 or more) yogurt for mayonnaise in:

  • dips
  • salad dressings
  • sauces
  • cooking (stabilize curd first if adding at the beginning)
  • wherever a recipe calls for mayonnaise or miracle whip

2. Sour Cream Substitute

Organic Sour Cream

Substitute 1/2 (or more) yogurt for sour cream in:

  • dips
  • soups
  • on baked potatoes, with chives
  • gravy - stir into pan drippings (stabilize yogurt first)
  • dessert toppings
  • baking (add 1/2 tsp baking soda for each cup curd used)
  • cooking (stabilize first if adding at start of cooking)

3. Cream Substitute

Substitute yogurt for whipping cream... completely or in part.

Yogurt Creme Chantilly

This is a refreshing alternative to sweetened whipped cream.

Makes about 1-1/2 cups (370 calories)
1/2 cup / 125 ml (1 serving) = 123 calories

  • 1/2 cup chilled heavy cream 125 ml
  • 3 tablespoons confectioners' sugar or to taste, sifted 45 ml
  • 1/2 to 1 teaspoon vanilla extract 3-5 ml
  • 1/2 cup chilled unflavored yogurt 125 ml

Pour cream into a chilled bowl and beat until it begins to stiffen. Add the confectioners' sugar and vanilla extract and continue to beat until stiff. Fold in the yogurt gently but thoroughly. You may serve this at once, or cover and refrigerate it up to several hours.

Note: One tablespoon (15 ml) rum, Grand Marnier, or apricot or other liqueur may be substituted for the vanilla extract.

Taken from "the Book of Yogurt" by Sonia Uvezian.

4.  Cream Cheese Substitute

Cream Cheese

Yogurt cheese (homemade cream cheese) is a soft, creamy cheese similar to cream cheese. To make it, strain plain yogurt (without gelatin or thickeners) until most or all of the whey is removed.... the same method as for Greek yogurt except more of the whey is drained off.

Tip - Yogurt cheese is a high protein, low carb food.

Substitute yogurt cheese completely or in part for:

  • spreads
  • cheese balls
  • dips
  • cheesecakes - this is one of my faves... enjoy low-calorie cheesecake made with 100% yogurt cheese. You can't taste the difference. :)
  • wherever a recipe calls for cream cheese
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Blueberry Yogurt Smoothie

Yogurt Smoothie

Easy Chicken Enchiladas

Easy Chicken Enchiladas

Ambrosia Salad

Ambrosia Salad

3 Ways To Add Yogurt to Your Diet

You've cut back calories by substituting curd for higher calorie foods.  Reduce calories even more by adding yogurt to your diet. 

Sugar, in every form, adds calories.  If you prefer sweet to savory then you'll need a low calorie, healthy sweetener.  My daughter has a serious sweet tooth.  I use zero calorie organic Stevia to sweeten her curd

For information on how to sweeten yogurt and the different types of sweeteners available click here.

1. Add Toppings to a Bowl of Yogurt

Here are a few ideas of how, with toppings, you can have yogurt for breakfast, lunch, a snack or to satisfy a sweet craving. 

Homemade Yogurt And Berries

Sweet Toppings

  • fruit or berries, fresh or frozen, with or without a squeeze of lemon
  • granola
  • 1 Tablespoon pure strawberry jam (50 calories)
  • 1 Tablespoon honey (64 calories)
  • 1 Tablespoon pure maple syrup (50 calories)

Chutneys and Salsas

  • 1 Tablespoon mango chutney (40 calories)
  • 1 Tablespoon salsa (10 calories)

Dried Toppings

  • Oatmeal Cinnamon
  • 1 Tablespoon unsweetened coconut, shredded (37 calories)

2. Yogurt Smoothie

Yogurt smoothies are great!  They're:

  • Energy boosters... perfect for a quick pick-me-up.
  • Nutritious, provided they're made with healthy ingredients.  
  • Filling, as an in-between-meal snack.
  • Quick and easy to make.

Here's a general guide for making yogurt smoothies.  Adjust it to suit your taste.

  • Add 1 to 2 cups fruit or berries to 1/2 cup (125 ml) yogurt + 1/2 cup (125 ml) water and blend. 
  • If you want a sweeter smoothie, use organic Stevia (zero calories) or another sweetener.
  • Yogurt works equally well in fruit and vegetable smoothies.

3. Frozen Yogurt

YES!  You can eat frozen yogurt on the yogurt diet.  :)

... Provided it's not loaded with calories. The best is homemade.

Homemade Frozen Yogurt

Homemade Frozen Yogurt

There are many more ways to enjoy low calorie yogurt. Come back soon and browse for new and interesting recipes.

I'm cheering for you!

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Yogurt Homemade
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What Will Help You Make Yogurt?

powdered yogurt culture handy in cupboard
starter kit (culture, thermometer, mason jar)
audio (mp3) instructions
video on how to make yogurt
all of the above
no yogurt culture
no milk
no thermometer
no way to incubate
afraid yogurt won't turn out
no time
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18 to 29
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