Eat Greek yogurt 'at this time' for proper bowel movement and effective dieting.

 

High protein content helps maintain a feeling of fullness for a longer time.

Eating Greek yogurt can help maintain a feeling of fullness for a longer period, making it effective for dieting. Greek yogurt contains a high amount of protein and fat, which are digested more slowly than carbohydrates. Additionally, because the feeling of fullness lasts longer, people tend to eat less than usual. Regular yogurt has fewer calories, but the feeling of fullness disappears quickly, which can further stimulate appetite.

Greek yogurt is also effective in controlling blood sugar levels. Greek yogurt is rich in protein and low in carbohydrates, so blood sugar rises slowly. When there are many carbohydrates, they are quickly absorbed into the body, raising blood sugar levels and promoting insulin secretion. Insulin is used for energy and stores the remaining carbohydrates as body fat. There is also a study from Harvard University in the United States showing that a group consuming a high-protein meal including Greek yogurt experienced a greater reduction in body fat compared to a group consuming a low-protein meal.

Greek yogurt is best consumed when the stomach's acidity is low, such as after breakfast or lunch. On an empty stomach, the secretion of gastric juice increases, raising the stomach's acidity. If you eat Greek yogurt at this time, the probiotics in the yogurt may be destroyed before reaching the intestines. If you want to eat Greek yogurt in the morning, you should drink at least a glass of water beforehand. Eating Greek yogurt before bed is not recommended because it can stimulate stomach activity throughout the night and interfere with restful sleep.

To effectively benefit from dieting with Greek yogurt, choose products that are low in sugar and high in probiotics. The sugar content in yogurt should not exceed 10g per 100cc. Probiotics are typically present at about 100 million bacteria per gram in regular fermented milk. Since Greek yogurt generally contains over 1.8 billion bacteria per gram, it is advisable to check and consume accordingly.

Topping Greek yogurt with various fruits such as blueberries allows you to supplement a variety of vitamins and minerals. Blueberries are one of the "Top 10 Superfoods in the World" selected by Time magazine in the United States and contain powerful antioxidants such as anthocyanins, polyphenols, and beta-carotene. Additionally, pairing yogurt with bananas and nuts offers a diverse texture and flavor experience all at once.