A warm welcome. European women use the yogurt diet to lose weight, effectively. Shed pounds while eating healthy sized portions. And 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.
There are two parts to the weight loss plan. Each builds upon the other. Achieve the best results following this approach...
Natural, healthy yogurt for higher calorie ingredients in cooking, baking and recipes... desserts, dips, salad dressings and more.
Yogurt to your daily diet. Eat this incredibly versatile food in a variety of ways:
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.
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.
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.
Natural Curd = Fewer Calories = Weight Loss
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.
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.
Directly substitute (1/2 or more) yogurt for mayonnaise in:
Substitute 1/2 (or more) yogurt for sour cream in:
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
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.
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.
Substitute yogurt cheese completely or in part for:
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.
Here are a few ideas of how, with toppings, you can have yogurt for breakfast, lunch, a snack or to satisfy a sweet craving.
Chutneys and Salsas
Yogurt smoothies are great! They're:
Here's a general guide for making yogurt smoothies. Adjust it to suit your taste.
YES! You can eat frozen yogurt on the yogurt diet. :)
... Provided it's not loaded with calories. The best is homemade.
There are many more ways to enjoy low calorie yogurt. Come back soon and browse for new and interesting recipes.
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