Remember your mother feeding you curd before you stepped out for an important event? This practice enhances energy, relieves stress, improves digestion, controls blood pressure, calms the body, etc. As a result, this wonder diary product provides many health advantages, but is curd good for weight loss? The answer is “YES.”
According to research, eating yogurt is linked to having a lower body weight, smaller waist size, and less body fat. So, yogurt consumption might also improve the health of obese individuals.
In India, consuming sweet curd before an important event, such as exams or job interviews, is considered favorable. Apart from this, it is also a staple food in most households because of its several health benefits.
So, let us look deep and know how curd can help you in your weight loss plans. You can choose the best sort of curd for the best effects to make your weight loss journey smooth.
What Is Curd?
So, what is curd?
Curd is a traditional dairy product prepared by fermenting milk with natural bacteria. It is a thick, creamy substance that is full of probiotics and rich in health benefits.
How To Prepare Curd (Indian Style):
- Boil Milk: Boil full-fat milk in a pan. Once it starts boiling, remove the pan from the stove.
- Cool the Milk: Let the milk cool down to a lukewarm temperature (around 40-45°C).
- Starter curd: Add a spoon of the curd from the batch above as a starter.
- Mix Well: Stir the curd well into the milk, making sure it combines with milk evenly.
- Cover And Set: Allow the mixture to ferment for 6-8 hours or overnight in a refrigerated place, covered over that period.
- Refrigerate: Store the curd in the Refrigerator after setting it.
Enjoy homemade, fresh curd straight away.
Nutritional Value Of Curd
Curd nutrition is the main reason for its popularity. According to the USDA, a serving of 100 gm of curd contains:
| Nutrients | Value |
| Total Calories | 87.9 kcal |
| Carbohydrate | 4.6 gm |
| Fat | 3.25 gm |
| Protein | 3.47 gm |
| Sodium | 46 mg |
| Potassium | 155 mg |
Apart from this, curd provides 121 mg of calcium for bone health. It is also a good source of magnesium, phosphorus, and Vitamins like A, D, and B-12.
Understanding How Curd Supports Weight Loss Naturally!
Curd is a supernatural fat burner and one of the most interesting things in your weight loss diet. Let’s discover how its elements help in this regard:
- Probiotics and Gut Health: Curd is full of abundant probiotics that facilitate the development of normal flora in the gut, improve digestion, and help with nutrient absorption. A balanced gut microbiome contributes to better metabolism, which, in turn, enables more efficient loss of weight.
- Role of Calcium in Managing BMI: The high calcium content of curds keeps the body at optimum weight in its BMI. Some studies suggest that calcium plays a role in fat breakdown while avoiding fat storage.
- Proteins for Satiety: Curd protein helps keep you full for a little longer, cutting your erratic hunger and cravings. It also helps preserve skeletal muscle, one of the most important factors in increasing the metabolic rate.
- Low-Calorie and Nutrient Dense: Curd is a low-calorie food that provides great nutrients and is really good for weight control.
- Target Fat at the Belly: Consuming curd regularly will decrease fat pockets in the abdominal region and on the sides of the waist, which can result in a flat stomach.
Adding curd to the daily diet is the easiest step to a sustainable weight loss process, especially when combined with a well-balanced diet and exercise.
How Is Curd Good For Weight Loss In Summers?
So, here is a list of the health benefits of curd in summer:
Since it is composed of 81% water, it is the best way to hydrate yourself! Instead of sugar-loaded drinks in the market, take natural, homemade curd, and you are sorted.
- Maintains The Balance Of Electrolytes
Curd can be a good addition to your summer diet plan for weight loss. It is rich in potassium, phosphorus, and other minerals. Curd helps maintain a balance of electrolytes in the body, which is very important as, in the summer, we lose salts due to heat. So, whether you are excessively sweating or not, have a bowl of curd and keep your worries away.
Curd benefits include being a laxative that helps cool the intestine, aids digestion, and also cools the stomach.
Health Benefits Of Curd For Weight Loss
Other than weight loss, let us go through the remaining multitude of benefits of consuming dahi.
1. Curd Benefits Digestion
Curd, or yogurt, is a probiotic that is formed after the fermentation of milk. It contains the bacterial strain Lactobacillus, which helps promote good bacteria in the gut and aids digestion. Probiotics help greatly improve the gut flora, thus aiding proper digestion.
In fact, studies by the National Institutes of Health show that curd contains probiotics that enhance gut health, a factor directly linked to weight management and overall well-being.
2. Curd Aids Weight Loss
Curd or yogurt is mostly composed of water, i.e., more than 81%. Furthermore, according to the U.S. Department Of Agriculture, 100 gm of plain curd (non-fat) provides only 48 calories! That’s why they are considered low-calorie foods.
So, is homemade curd good for weight loss? Yes, homemade curd is beneficial as it is rich in protein and probiotics that support digestion and control hunger. Also, is sour curd good for weight loss? Absolutely, sour curd is also great for weight loss due to its higher probiotic content, which helps boost metabolism and improve gut health.
3. Zero Sugar And Trans Fats
Natural curd contains no sugar or trans fats. Hence, both these factors contribute greatly to unhealthy weight gain. However, natural homemade curd also contains unsaturated fats, which are good fats that the body needs.
4. Benefits Heart Health
1 cup (approximately 245 g) of curd provides 380 mg of potassium. Potassium helps the body get rid of water retention. Potassium is also helpful in reducing high blood pressure levels.
5. Curd Benefits Bone And Teeth Health
Curd is an excellent source of the micronutrient calcium (11% of the daily value in just 100 g) and phosphorous, both of which contribute to maintaining healthy bones and teeth. Also, the curd is a great source of calcium rich foods.
6. Excellent Protein Source
We mostly consider milk, paneer, or tofu as viable vegetarian sources of protein. But did you know curd is an excellent protein source as well? It contains slightly more protein than milk! Protein helps increase satiety and keep the tummy full for a long time, thus managing unnecessary hunger pangs.
As mentioned in the research paper titled “Impact of Yogurt on Appetite Control, Energy Balance, and Body Composition,” it was observed that consuming yogurt leads to
- reduction in body fat
- improvement in satiety levels
- decrease in glycemic and insulin response.
- Alterations in gut hormone response, as well as alterations in gut flora
So, now you know all the reasons to add this superfood to your diet. Connect with a registered dietitian and get a personalized diet plan that includes the richness and benefits of curd!
How To Add Curd In Your Weight Loss Diet Plan?
- Start Your Day with Curd: Have a bowl of plain curd in the morning to kick-start your digestive system and keep you fuller for longer.
- Add it to Smoothies: You can blend curd with fruits like berries or mango to create a high-protein, low-calorie smoothie. You can try this 2-minute apple curd smoothie that is super healthy for you!
- You can use curd as a salad dressing: You will reduce calories if you replace the high-calorie dressings with curd.
- Curds, as snacks: Opt for a small bowl of curd, rather than large snacks in between the two major meals. A small portion of curd makes you hungry-less, will reduce waist size, and enhance weight loss.
- Mix with Spices: The Curd with spices like cumin or black pepper or in the form of masala chaas can become metabolism-increasing food that doesn’t cost your taste!
Side Effects Of Overeating Curd
Although it comes with several health benefits, its overconsumption can be risky and have side effects, such as:
Important Things To Note
Is curd good for weight loss? This is the question that always strikes your mind. However, this food item will always help you lose weight, and its consumption should be done systematically, but it is the best way to lose weight quickly.
So, here are some things that you must note before you include curd in your diet:
- Absolute Go-To Food
It is unlike any other food item. You can have it at any time, be it for breakfast, lunch, or dinner. Due to its low-fat composition and high protein content, the curd is one of the filling items that can aid you in achieving your desired weight.
- Excessive Consumption Can Be Harmful
It is crucial to note that no matter how beneficial it is for your health, curd can also have side effects. You must not include this more than three times to avoid its unfavorable effects.
- Flavoring Additives
If you want to improve its taste, you can get flavored curd in the market. Also, you can add seasonal fruit extracts and honey, which might satisfy your taste buds. But it is also essential to take note of the calorie content in your packaged goods because sometimes they have a high-calorie intake that can be challenging in the weight loss journey.
Delicious Curd Recipes For Weight Loss By Fitelo!
You can relish curd benefits in the form of many easy recipes, like
- Curd Rice: Curd rice is a popular and tasty South Indian dish served with a South Indian thali or meal. So, let’s have a look and learn how to prepare this amazing South Indian Dish.
In a whole day, you can consume a medium bowl of plain curd with a meal or as a snack. However, you can add a pinch of black salt and cinnamon on top for a yummy curd snack!
You can prepare a healthy dip using curd, mint, coriander, or other natural ingredients. This curd dip can be a nutritious alternative to those oil-based dips.
Is Curd Enough For Weight Loss?
Curd may help achieve weight loss since it contains good probiotics that aid digestion and metabolism. But, it can not do wonders on its own. On the contrary, it must be part of a holistic lifestyle that includes a balanced diet and regular exercise for best and sustainable results.
Balanced Diet Defines Everything
While curd gives all the important nutrients, it must form part of a diverse diet that includes fruits, vegetables, and lean proteins. It would ensure that you consume all the nutrients required for healthy weight loss.
The Role Of Exercise In Weight Loss
Curd can suppress hunger and quicken metabolism; nevertheless, exercises burn calories, making the entire process complete.
Adding curd into your diet with regular exercise, whether intensive or moderate, cardio or strength training, will multiply your effectiveness in finally achieving your weight loss goals. You can enroll in Fitelo’s personal training program to get fit and healthy!
A Word From Fitelo On Is Curd Good For Weight Loss?
Curd is one of the most versatile and wholesome foods that significantly affects your weight loss journey. It has vast probiotics for weight loss and a very low-calorie count, helps with digestion, and gives a feeling of fullness.
Thus, it has manifold benefits for the healthy management of weight. However, it will yield the best optimum results when combined with a healthy diet and exercise.
Important Points:
- Curd and Weight Loss: Helps in weight loss; nourishes the digestive process and metabolism; and keeps full because of large protein content.
- Nutritional Value: 100 gm of curd (whole milk) contains 87.9 kcal, 3.35 gm fat, 3.47 gm protein, and 4.6 gm carbohydrates. Calcium, Mg, K, and vitamins A, D, and B-12 are essential nutrients.
- Health Benefits:
- Digestion: Curds have probiotics that help the gut maintain overall health and digestion.
- Low Calorie: Plain, non-fat curd has only 48 calories per 100 gm. It is beneficial in keeping control of body weight.
- Water: It has about 81% water, which takes care of hydration.
- Electrolyte Balance: Potassium in a good quantity is important as it balances electrolytes for weight loss in summer.
- Heart Health: It helps to avoid water retention; thus, blood pressure is controlled due to the high potassium.
- Adding Curd in Diet:
- Blend it in smoothies, use it as salad dressing, or eat it plain with spices like black salt and cinnamon.
- Dahi Tadka, Curd Oats, and Curd Poha are some of the recipes that can be eaten for weight-loss-friendly meals.
- Exercise and Diet: The best way is to consume it as part of a balanced diet by combining it with exercise activity to achieve optimum weight loss results.
Consistency is the key to reaching the benefits of curd. You can connect with Fitelo experts to get a personalized diet plan to lose weight and gain fitness naturally!
Fun Fact
Who’s up for a healthy swap challenge? If yes, we picked a mix of old and new, traditional Indian sweets that you all love and can replace some of the most unhealthy ones with a healthier option. Check it out!
Neha’s Weight Loss Transformation
Want some motivation to boost up your weight loss journey? Read Neha’s inspiring story, she was a college student who managed to lose 17 kgs and a huge inch loss.
Frequently Asked Questions
Can I Eat Curd Daily For Weight Loss?
Indeed, you can consume curd every day, and it will be helpful for weight loss due to better digestion, metabolism, and fullness as part of a whole diet.
Is It OK To Eat Curd Everyday?
Yes, having curd every day in moderation is quite safe. It contains important nutrients such as protein and calcium, along with probiotics, which supplement general health.
Is Curd High In Fat?
Curd is moderate in fat content. A lesser fat or homemade curd can contribute to less calorie intake but still provide health benefits.
What Is Better, Curd Or Yogurt For Weight Loss?
Both curd and yogurt can help in losing weight, but yogurt usually contains more probiotics that may further boost gut health and metabolism.
What Is The Best Time To Eat Curd For Weight Loss?
You can take curd in breakfast, major meals, and even mid-meals to aid the fat-burning process. So, if you are taking curd at night, make sure you consume it 2-3 hours before going to bed. Normal room temperature curd can be taken any time of the day.
How Much Curd Is Good For Weight Loss?
The amount of curd for weight loss can vary depending on the person’s calorie requirement, preference, and overall meal plan. However, a small bowl of curd or half a cup is good to go along with your meal to maintain a healthy weight.
What Is The Difference Between Yogurt And Curd?
Curd is made by mixing milk with lemon or Curd, which yields several types of Lactic acid bacteria also known as Lactobacillus. Yogurt is made by commercially fermenting milk by ingesting a particular type of bacteria strain.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
To help you to make healthy food choices, we are writing this blog. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
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