Yogurt is an incredibly healthy food that contains plenty of protein, calcium, and probiotics (friendly bacteria). These nutrients all provide support to lose weight in a sustainable way. Greek yogurts are usually the highest in protein and lowest in sugar.
In a study published in the Journal of American College of Nutrition, 75 healthy overweight and obese individuals completed a randomized double-blind controlled clinical trial.
Participants were randomly assigned to regular yogurt (200 g/day yogurt) with a low-calorie diet or a probiotic yogurt a day without the diet for 8 weeks.
Researchers found that the probiotic yogurt in addition to a low-calorie diet had a positive effect on fat percentage, and body weight among overweight and obese individuals (3).
This traditional breakfast food is a great addition to your weight loss journey because of its soluble fiber content.
In fact, oats prevent obesity and abdominal fat distribution and improve liver function in humans (4).
Furthermore, a study published in the American Journal of Clinical Nutrition found that eating whole grain foods boost abdominal fat loss more than a grain-free low-calorie diet in middle-aged women (5).
Like oats, barley contains fibers that bind water and form a thick gel that slows digestion (6).
In doing so, barley allows your body to absorb more nutrients, increase satiety, and reduce appetite (7). Refined grains do not offer this same benefit.
In fact, one scientific review found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and an increase in weight loss (8). Barley makes a great addition to soups, so be sure to keep some in your pantry.