Low-fat yogurt at breakfast supports weight loss, especially when combined with certain fruits, seeds, nuts, or cinnamon!
Greek plain yogurt increases metabolism and promotes satiety with a few calories as it’s packed with protein, calcium, phosphorus, zinc, selenium, and vitamin B12. But, when paired with specific foods, it can create the ultimate weight loss breakfast!
8 benefits of eating yogurt at breakfast for weight loss
One of the best foods you should eat on a diet is Greek yogurt.
It keeps you full for hours with only a few calories, while it’s packed with compounds that burn belly fat and increase metabolism.
1. Protein
Greek yogurt is one of the best dietary sources of protein you can eat at breakfast. It has up to 10.3 grams of protein per 100g. A cup has approximately 16 grams of protein.[1]
It’s important to consume protein-rich foods at breakfast if you want to lose weight.
Firstly, protein has a huge satiating effect. Meals high in protein can keep us full for many hours.
Also, protein has a substantially higher diet-induced thermogenesis than carbs and fats.
Moreover, protein protects lean body mass while following a hypocaloric diet for weight loss. Preserving or even growing muscle mass is key for losing weight. Muscle tissue burns high amounts of energy.[2]
2. Calcium
Additionally, Greek yogurt is pretty rich in calcium. A bowl of Greek yogurt provides about 17% of the Daily Value.
It’s vital to get the recommended daily intake of calcium in order to maintain a healthy body weight. Calcium has powerful anti-obesity properties. It’s involved in reducing body weight.[3]
Most noteworthy, calcium improves body composition, as it helps the body burn belly fat.
It increases thermogenesis and prevents the development of new fat tissue.
You can boost your calcium intake in the morning by adding almonds or raisins to your yogurt. Also, you could have a tahini toast with your yogurt for breakfast. Tahini is the richest plant-based food in calcium.
3. Vitamin B12
Eating yogurt at breakfast is beneficial for weight loss because it boosts your daily vitamin B12 intake. A serving of yogurt provides approximately 45% of the Daily Value.
It’s important to consume foods with vitamin B12, as vitamin B12 deficiency is very common.
In fact, low levels of vitamin B12 have been associated with increased risk of obesity. Moreover, vitamin B12 deficiency is common among overweight people.[4]
Among others, vitamin B12 plays a key role in fatigue and muscle growth. Hence, athletes may require much higher doses than the general population.
The main dietary sources of vitamin B12 for most people are eggs, poultry, red meat. and fish. There aren’t common vegan foods high in vitamin B12.
As vitamin B12 deficiency is very common, many people would benefit from taking vitamin B12 supplements. You’ll find vitamin B12 supplements at unbeatable prices on iHerb.
Actually, the best time of the day to take vitamin B12 from supplements or food is in the morning!
4. Probiotics in yogurt support health & weight loss!
Also, some yogurts are high in probiotics. These live beneficial bacteria improve gut microbiota.
Probiotics supports weight loss, as they improve fat metabolism and regulate energy balance. They reduce body mass index and hip circumference. Also, probiotics strengthen the immune system.[5]
5. Phosphorus
Greek yogurt is one of the richest foods in phosphorus. A serving provides 30% of the Daily Value!
A breakfast high in phosphorus supports weight loss because phosphorus enhances postprandial satiety. It reduces cravings for fattening food during the day. Additionally, phosphorus increases resting metabolic rate.
In fact, a diet high in phosphorus may decrease body weight and waist circumference. It helps the body burn belly fat.[6]
Among the richest foods in phosphorus you could add to your yogurt bowl are hemp seeds, pumpkin seeds, chia seeds, Brazil nuts, almonds, walnuts, raisins, avocado, and oats.
6. Zinc
Greek yogurt contains decent amounts of zinc as well. A serving provides 8% of the Daily Value.
High zinc intakes are necessary when you follow a hypocaloric diet for weight loss. It improves insulin sensitivity, controls appetite and fights inflammation.[8]
Additionally, getting high amounts of zinc at breakfast is beneficial for health. It’s crucial for immunity. It may treat or prevent certain diseases. Also, zinc protects good eyesight. Therefore, it’s good for you to boost your zinc intake first thing in the morning.
7. Selenium
Also, yogurt can skyrocket your daily selenium intake. A bowl provides about 28% of the Daily Value.
Selenium has anti-obesity properties. According to many studies, people who get high dosages of selenium have lower waist circumference and better body composition.[9]
Beginning your day with a high dose of selenium is beneficial for your health. Many defense mechanisms of the body require selenium. For instance, selenium is vital for the synthesis of glutathione peroxidase, one of the most powerful antioxidant enzymes in the body! Selenium protects from oxidative stress and infections.[10]
Boosting your body with antioxidant compounds at breakfast is good for you because they protect the eyes, skin, and hair from oxidative stress, due to air pollution, sun radiation, smoking, or poor diet.
You can easily boost your selenium intake by consuming just a Brazil nut every day. It provides more selenium than the minimum recommended intake.
8. Low in calories
Above all, yogurt is a great breakfast for weight loss because it has only a few calories. 2% unsweetened Greek yogurt has only 60 calories per 100g, or 95 calories per serving.
However, only low-fat yogurt is good for weight loss. Full-fat yogurt has up to 56% more calories than nonfat yogurt.
Most noteworthy, full-fat yogurt has substantially more saturated fat than low-fat yogurt. Just a small cup of full-fat yogurt contains 30% of the maximum safe daily intake! According to the American Heart Association, too much saturated fat may raise LDL cholesterol and increase the risk of heart disease.[11]
Moreover, diets high in saturated fat have been associated with increased risk of body mass index.[12]
How to prepare the ultimate breakfast with yogurt for weight loss?
Add seeds, nuts, whole fruits, oats, quinoa, cinnamon, or berry jam to yogurt. The right combination of foods can make it the ideal breakfast for weight loss.
1. Add foods with protein
Adding plant-based sources of protein to your yogurt supports weight loss. Great vegan protein sources are hemp seeds, chia seeds, almonds, walnuts, avocado, oatmeal, quinoa, and many more!
2 Always eat fiber at breakfast
The meals with the highest satiety index are high in both fiber and protein. Hence, it’s vital to eat yogurt for breakfast with at least one fiber-rich food in order to lose weight. A breakfast high in fiber and protein controls hunger for many hours!
Actually, all plant-based foods are good dietary sources of fiber. Seeds, nuts, whole grains, and fruits are great ingredients to your favorite breakfast.
So, adding oatmeal, quinoa, chia seeds, almonds, walnuts, Brazil nuts, banana, avocado etc. to your yogurt can keep you full for a really long time.
In fact, overnight oats with yogurt is one of the healthiest and most filling snacks you can eat.
Also, all berries are particularly high in fiber.
Avoid adding dried fruits to your yogurt, though. Although they’re high in fiber (e.g. raisins, dates), dried fruits have too many calories and sugar. You could eat only small portion sizes if you’re on a diet.
3. Eat yogurt with fruits rich in Vitamin C at breakfast
Furthermore, you could prepare a yogurt bowl with fruits high in vitamin C.
Vitamin C helps the body burn belly fat. Also, it protects the skin and eyes from oxidative stress during the day.
Mango, papaya, strawberries, and raspberries are only a few fruits rich in vitamin C that taste great with yogurt.
Cherries are great for breakfast as well. Not only are they rich in vitamin C, but also they’re one of the richest foods in melatonin.
4. Why should I eat berries with yogurt?
Berries are among the best ingredients you could add to your favorite yogurt recipe.
Not only are they high in fiber and vitamin C, but also berries are packed with antioxidants. In fact, berries are the richest foods in resveratrol, which is a powerful polyphenol.
Peanut butter and grapes are rich in resveratrol as well.
Eating plenty of foods with resveratrol as part of a low-calorie diet can greatly reduce body mass index, waist circumference, and even preserve lean mass![13]
You could even add 1–2 tablespoons of a high-quality berry jam with no added sugar to your favorite yogurt recipe.
Sugar-free berry jams are great vegan alternatives to honey. They’re also packed with polyphenols.
Keep in mind that the best time of the day to eat sugar for weight loss is in the morning. At that time, the body has increased insulin sensitivity. It stores a high percentage of consumed sugar as muscle glycogen. On the contrary, when we consume sugar in the evening, more sugar is stored as body fat.
So, it’s preferred to enjoy your yogurt with fruits, jam, or honey at breakfast. If you prefer eating yogurt in the evening, avoid adding dried fruits, honey, or jam.
Fruits naturally low in sugar are avocado and berries!
5. Vitamin E against obesity
Also, it’s important to add foods high in vitamin E to your yogurt bowl if you want to lose weight. Vitamin E affects insulin sensitivity, fights inflammation, and improves metabolic profile!
It’s one of the most powerful antioxidants. So, it’s good for you to boost your daily vitamin E intake first thing in the morning.
People with low vitamin E levels have increased risk of obesity.
Two of the richest foods in vitamin E which can be used in many yogurt recipes are almonds and sunflower seeds!
6. The role of Omega-3s in weight loss
Also, you could benefit by adding foods high in omega-3 fatty acids to your breakfast.
Omega-3s support weight loss and help the body burn belly fat. Additionally, omega-3s improve body composition, as they help maintain or even increase lean body mass.[14]
There are only a few foods high in omega-3s, though. Avocado, walnuts, and certain seeds are the only good sources of omega-3s that can be used to make any yogurt recipe taste amazing.
7. Magnesium
High magnesium intake is essential on a diet for weight loss. Magnesium is involved in glucose metabolism, preserves fat-free mass, and prevents water retention.
Pumpkin, chia, flax, sesame seeds, as well as almonds, walnuts, banana, and oatmeal, are among the richest foods in magnesium, which can be included in your yogurt recipes.
8. Add cinnamon to your yogurt recipes
Also, you could sprinkle cinnamon on your yogurt.
Firstly, cinnamon can make any yogurt recipe more flavorful and delicious.
Cinnamon is good for weight loss because it controls postprandial glucose responses. It prevents blood sugar spikes. Thus, cinnamon reduces cravings for fattening foods during the day. Casual snacking is a key reason for gaining weight. [15]
Also, cinnamon promotes good health because it fights oxidative stress and chronic low-grade inflammations.
9. Drink water before having breakfast
Only a well hydrated body burns belly fat effectively. Water is necessary for fat metabolism.
In fact, most people have to drink at least 64 oz of water per day!
Moreover, water supports weight loss because it promotes satiety with no calories. Especially when combined with fiber and protein. It helps expand fiber in the stomach.
Try to drink water a couple of minutes before having breakfast.
20 easy recipe ideas with yogurt for breakfast
Incorporating yogurt to your daily diet routine is easy. Here are 20 super-healthy quick and easy yogurt recipes ideas that support weight loss. You can prepare them for breakfast or any other time of the day.
- Berry Almond Crunch: Mix plain Greek yogurt with roasted almonds, raw raspberries, blueberries, or strawberries. Top with a sprinkle of cinnamon for extra flavor and a handful of crunchy granola or oats for texture. Granola is one of the most nutrient-rich foods you can eat. It’s a great post-workout snack as well.
- Walnut and Honey Yogurt Bowl: Stir chopped walnuts into plain yogurt. Then drizzle with honey and sprinkle with cinnamon. Top with fresh berries and a spoonful of soaked chia seeds for added nutrition.
- Strawberry Banana Chia Seed Yogurt: Mash fresh strawberries and bananas together and mix into plain Greek yogurt. Stir in soaked chia seeds and let the mixture sit in the fridge for a few hours to thicken. Top with sliced, roasted almonds and a sprinkle of cinnamon.
- Blueberry Oatmeal Yogurt Parfait: Layer cooked oatmeal, plain yogurt, and fresh blueberries in a glass or jar. Top with chopped walnuts and a drizzle of honey.
- Cinnamon Apple Yogurt: Mix plain Greek yogurt with diced apples and a sprinkle of cinnamon. Top with a handful of crunchy granola or oats and a teaspoon of ground flax seeds for omega-3s.
- Raspberry Brazil Nut Yogurt Bowl: Mix plain Greek yogurt with chopped Brazil nuts and fresh raspberries. Add a tablespoon of berry jam and sprinkle with cinnamon for extra flavor. Top with a spoonful of hemp seeds for extra protein and omega-3s.
- Cinnamon Honey Yogurt Parfait: Layer plain yogurt with cooked oatmeal, honey, and a sprinkle of cinnamon. Top with fresh raspberries and a handful of sesame seeds for added nutrition.
- Raspberry Hemp Seed Smoothie Bowl: Blend plain Greek yogurt, fresh raspberries, a drizzle of honey, and a handful of hemp seeds until smooth. Top with additional raspberries and a sprinkle of cinnamon.
- Walnut and Raspberry Yogurt Dip: Mix plain Greek yogurt with finely chopped walnuts and fresh raspberries. Drizzle with honey and sprinkle with cinnamon. Serve as a dip for fresh fruit or crackers.
- Hemp Seed and Raspberry Overnight Oats: Mix rolled oats with plain Greek yogurt, almond milk, raw raspberries, a tablespoon of berry jam, and a handful of hemp seeds. Let the mixture sit in the fridge overnight to thicken. Top with additional raspberries and a sprinkle of cinnamon before serving.
- Berry Peanut Butter Yogurt Parfait: Layer plain yogurt with peanut butter and your favorite berry jam. Top with frozen mixed berries and a sprinkle of chia seeds.
- Cinnamon Blueberry Quinoa Bowl: Mix cooked quinoa with plain Greek yogurt, frozen blueberries, and a sprinkle of cinnamon. Top with a drizzle of honey and a handful of sesame seeds for crunch.
- Strawberry Chia Seed Yogurt Bowl: Mix plain Greek yogurt with mashed strawberries and a spoonful of soaked chia seeds. Top with frozen mixed berries and a sprinkle of cinnamon.
- Blackberry Peanut Butter Smoothie: Blend frozen blackberries, peanut butter, plain Greek yogurt, and almond milk until smooth. Top with a sprinkle of flax seeds for omega-3s.
- Blueberry Sesame Seed Yogurt Bowl: Mix plain Greek yogurt with frozen blueberries and a sprinkle of sesame seeds. Drizzle with honey and sprinkle with cinnamon for added flavor.
- Berry Quinoa Breakfast Bowl: Mix cooked quinoa with plain Greek yogurt and a drizzle of honey. Top with frozen mixed berries and a sprinkle of hemp seeds.
- Strawberry Jam Yogurt Parfait: Layer plain yogurt with your favorite strawberry jam. Top with fresh sliced strawberries and a sprinkle of cinnamon.
- Blueberry Flax Seed Smoothie: Blend frozen, unsweetened blueberries, plain Greek yogurt, oat milk, and a spoonful of flax seeds until smooth. Top with additional blueberries and a sprinkle of cinnamon.
- Peanut Butter and Berry Oatmeal Bowl: Mix cooked oatmeal with plain Greek yogurt, peanut butter, and a drizzle of honey. Top with frozen mixed berries and a sprinkle of chia seeds for added nutrition.
- Blackberry Cinnamon Yogurt Bowl: Mix plain Greek yogurt with frozen blackberries and a sprinkle of cinnamon. Top with a handful of granola and a drizzle of honey.
Can eating yogurt for breakfast make you fat?
Yes, eating yogurt for breakfast can make you fat.
Firstly, you shouldn’t add too many ingredients to yogurt. Too many ingredients can make you lethargic. They are difficult to digest. People with low levels of energy are more likely to gain weight overtime.
Additionally, a yogurt recipe with too many ingredients has probably too many calories as well.
Moreover, eating too much full-fat, or sweetened yogurt can make you fat. They have way too many calories as compared to a 2% plain Greek yogurt.
Do all people benefit from eating yogurt at breakfast for weight loss?
Actually, no. Some people better avoid consuming yogurt for breakfast in order to lose weight.
Above all, lactose intolerant people should avoid consuming cow’s yogurt. It may cause abdominal discomfort, diarrhea, or many other adverse effects. In this case, it’s better to consume lactose-free or vegan yogurts.
People with digestion issues like gastroesophageal reflux disease may have to avoid consuming regular cow’s yogurt as well.
Also, people who suffer from allergic diseases, asthma, the flu, or the common cold may be better to refrain from eating yogurt or any other dairy product. Yogurt or other dairy produces may negatively affect breathing, cause coughing, or other adverse effects.
Always consult your physician before changing your diet.
Cow’s milk or vegan yogurt for weight loss?
Both cow’s milk and vegan yogurt can be part of a healthy, well-balanced diet for weight loss. You can enjoy them at breakfast or any other time of the day.
In any case, you should check the nutrition facts levels of your favorite yogurt. It has to be low in calories. As a rule of thumb, a yogurt is good for weight loss if it has fewer than 150 calories per serving.
A yogurt containing too much added sugar or a yogurt made of whole cow’s milk has probably too many calories.
Also, vegan yogurts aren’t as nutritious as animal-derived yogurts. Only fortified vegan yogurts may provide a similar amount of protein and calcium as cow’s milk yogurt.
Certainly, vegan yogurts as part of a well-balanced, plant-based diet support a lean body.
Yogurt or cow’s milk at breakfast for weight loss?
Yogurt is the best dairy product for weight loss as well as good health. Especially, low-fat yogurt is a nutrient-dense food, having only a few calories.
On the other hand, cow’s milk isn’t as beneficial as yogurt for maintaining a healthy body weight. As it isn’t a fermented product, it has no probiotics. Also, it has less protein per serving and it’s quickly digested by the body. So, it doesn’t promote the feeling of fullness for a long time.
Cheese and butter are also bad for you if you want to follow a low-calorie diet for weight loss. They’re particularly high in calories and saturated fat. In fact, we should consume only tiny amounts. Only cottage cheese is good for you. It’s low in calories and fat.
What’s the best time of the day to eat yogurt for weight loss?
Actually, we can consume yogurt at any time of the day for a lean body. We can enjoy it at breakfast, before bed, after exercise, or as a filling snack between meals.
In fact, eating yogurt at dinner improves sleep quality and onset latency. A good night’s sleep is crucial for maintaining a healthy body weight year round.
Other quick snacks for weight loss to have for breakfast or brunch
Actually, there are many excellent, easy snacks you can eat for breakfast or brunch in order to lose weight.
Firstly, you could eat a cup of fruit salad for breakfast if you want to lose weight. Add 1–2 tablespoons of frozen yogurt to create the most rejuvenating breakfast.
Turkey, chicken, and tuna sandwiches can also be great snacks for weight loss, as long as they don’t contain fattening sauces or too many calorie-dense ingredients.
Healthy low-calorie pancakes with Greek yogurt and berries is an excellent breakfast. Even for those who dieting.
Even a peanut butter and jelly sandwich is great for breakfast or brunch.
Foods to avoid eating at breakfast if you’re on a diet
Eating a healthy, filling breakfast with reasonable calories is good for weight loss.
Avoid consuming sugar-rich foods at breakfast, though. Especially if they’re low in fiber. They usually spike blood sugar levels. You’ll probably feel hungry one or two hours after having breakfast.
Most cereals, packaged products, butter, cheese, fried foods, white bread, as well as most bakery foods aren’t good for you if you want to lose weight.
