Curd or yogurt is undoubtedly a delicious treat for our taste buds. It is also well-known as a simple, natural, readily available ingredient, offering many health benefits. But there is another beautiful fact about curd that many people are still unaware of. It is a weight loss superfood! Yes, it helps keep our body weight under control by eliminating additional pounds. The process is absolutely natural, safe, and highly effective. So, let’s explore why and how to eat curd to lose weight and learn to choose the best type of curd for enjoying the maximum results. Keep reading to make your weight loss journey smoother with the magical effects of curd. (1)
Read Also – Top 10 Curd Face Packs To Stay Beautiful Naturally
Why Eat Curd For Losing Weight?
Including curd in a low-calorie weight loss diet can help you lose 61% more body fat and 22% more body weight than living on a low-calorie diet with no protein or calcium. It gives a flat belly by helping people lose stubborn fat pockets around the abdomen and waist. Here are the most powerful reasons for making curd a staple in your weight loss diet:
1. Keeps BMI Levels Healthy
According to the American Dietetic Association, the reason behind the excellent fat-burning capacity of curd is the presence of calcium in it. Being a great source of calcium, it can keep your BMI levels healthy and is closely linked to significantly reducing body fat.
2. Loaded With Probiotics
Most curd varieties contain probiotics or live and active cultures, which promote the functionality of the digestive tract by providing it with healthy bacteria. In other words, curd improves the symptoms of an upset tummy and encourages digestion to a large extent. As a result, all essential nutrients from your food are adequately assimilated, and your weight loss efforts are facilitated.
3. Powerhouse Of Protein
Being a dairy product, the curd is very high in protein, keeping you filled for a long time and preventing hunger pangs. According to the United States Department of Agriculture (USDA), just an ounce of Greek yogurt contains almost 12 gm. of protein. It also helps in maintaining lean muscle mass while eliminating unwanted body fat. Moreover, curd holds 70%-80% of water, making it highly filling.
4. Packed With Calcium
Curd is an excellent source of calcium. A serving of 100 gm. of curd comprises as much as 80 mg. of calcium. This is not only helpful in making the bones more robust but also effective in eliminating unwanted body fat. Calcium boosts the body’s thermogenesis process, enhancing metabolism and leading to a slimmer waistline. A study at the Obesity Society Meeting (2007) revealed that increased calcium intake is directly linked to belly fat reduction (1).
Read Also – Shake Off Your Stubborn Belly Fat Naturally
Regular intake of a curd-rich diet can remove almost 81% more fat in the stomach area, which is the most dangerous type of fat, than a curd-less diet. Excess fat in the midsection has been linked to an increased risk of heart disease, diabetes, stroke, and some forms of cancer.
How To Eat Curd For Losing Weight?
Now the question is, how do you eat curd for a guaranteed reduction of additional body fat? Is there any specific rule for intake? We show you the right way.
Number Of Servings
A person aiming to lose extra weight should consume three servings (around 18 ounces) of plain, unsweetened, and fat-free or low-fat curd daily.
Time To Eat
To lose weight, curd can be consumed anytime – at breakfast, lunch, or dinner. You can even eat it in the evening as a healthy snack.
Also Read – 7 Ultra-Moisturizing Mayonnaise Facial Masks to Look Beautiful Inside Out
Choose Your ‘Extras’
While adding ‘extras’ (honey, cereals, nuts, fruits, etc.) to your plain curd, ensure you do it in moderate amounts. Adding too many extras can eventually sabotage your weight loss efforts.
Read Also – Why Drinking Green Tea Is A Sure Bet For Weight Loss And Obesity Control?
How do you choose the right type of curd?
Peek into the market, and you will find a lot of variations of this simple food item. So, which ones among them can help you get rid of unwanted body weight? Are you confused about which curd or yogurt to consume to get a slim-trim figure? The tricks are as follows:
- Greek yogurt is the best choice you can ever make to lose weight. It contains only 90 calories and very little sugar (only 7 grams), which is exceptionally healthy and helpful for shedding extra pounds.
- Apart from Greek yogurt, there are variations of curd, which yield not more than 130 calories or 1 gram of fat per serving. These are also very good for keeping your body weight under control.
- Be careful while picking the low-calorie, low-fat curd varieties available. They might sound like the healthiest option, but they are loaded with sugar and artificial sweeteners. Some might even contain corn syrup, which is high in fructose and not a good weight reduction choice.
- Low-calorie (less than 100 calories) curds that are high in protein and calcium can promote weight loss to a great extent.
- Do not forget to check the protein levels of curds while focusing on calories. A low-calorie curd must have at least 12 to 15 grams of protein to keep you full for a significant period.
- Homemade low-fat curd made from cow’s milk instead of buffalo is also relatively healthy and effective for weight loss.
- If you love fruit-flavored curds, use fruits with low amounts of calories.
- The calcium and vitamin D levels in curd can vary widely from brand to brand. It usually depends on the processing; hence, you must check the label before picking.
One serving of curd is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). It also contains vitamin B12, which maintains the number of red blood cells in the blood and helps keep the nervous system functioning properly.
How To Store Curd For Consumption?
Whether you have prepared it at home or bought it from the market, always try to consume fresh curd. If you need to store it anyway, make sure that you store it in an air-tight container and put it in the refrigerator. However, frozen curd should not be consumed as it is. After taking it out of the fridge, thaw it properly and then eat.
How Long Can It Be Stored?
Curds have 2-3 weeks of shelf life, and you can easily find the sell-by date on the packaging of the store-bought items. But it would be best to consume it within a week of purchase. This will help you make the most of the live bacteria to lose weight.
Ways To Include Curd In Your Diet
- Snack on plain curd throughout the day.
- Add whole grain granola or your favorite fruits to a cup of curd for breakfast or lunch.
- Switch to low-fat curd from mayonnaise whenever needed.
- Use it in your recipes for lunch or dinner.
- Incorporate curd in your salads.
- Prepare nutrient-dense smoothies by combining fresh or frozen fruits with them.
- Sprinkle some cinnamon on top of the curd, and enjoy!
So, next time you prepare a weight loss diet chart for yourself, do not forget to embrace the goodness of curd.
Read Also – How To Use Curd For Reducing Hair Loss
Summary
Curd, a delicious and readily available natural ingredient, is a weight loss superfood. It aids in body fat reduction, particularly around the abdomen and waist, and helps achieve a healthy BMI. Curd’s benefits stem from its calcium content, probiotics, protein, and filling nature. Regular intake contributes to fat loss in the abdominal area, lowering the risk of various health issues. To maximize weight loss benefits, consume three servings of plain, unsweetened, low-fat curd daily. Greek yogurt, low-calorie, low-fat, and high-protein curd varieties are recommended choices. Include curd in various ways, such as snacks, breakfast, lunch, dinner, and smoothies, to support weight loss efforts.
