Curd, also known as yoghurt, is a common snack/accompaniment/ingredient in many dishes across the world. This creamy and wholesome dish is quite filling and comes with several benefits. But did you know that curd could also help in weight loss? Yes, that’s right.
Packed with essential nutrients and low in calories, curd can help you feel fuller for longer, preventing overeating. Not only that, but the probiotics found in curd can also improve digestion and promote a healthy gut, which plays a key role in maintaining a healthy weight.
In this blog, we will explore nine reasons why curd is good for weight loss. Are you ready to discover how?
Nutritional Information: Curd
|NUTRITIONAL INFORMATION (100 gms)
|% Daily Value*
|Total Fat 4.3 g
|Saturated fat 1.7 g
|Cholesterol 17 mg
|Sodium 364 mg
|Potassium 104 mg
|Total Carbohydrate 3.4 g
|Dietary fiber 0 g
|Sugar 2.7 g
|Protein 11 g
Source: USDA *Based on a 2,000 calorie diet
How Much Curd Should You Eat Per Day?
The amount of curd you consume daily depends on your personal needs and dietary goals. As a general rule of thumb, it is recommended to consume 100-200 grams of plain curd each day, which is roughly equivalent to half a cup.
However, when you are losing weight, limiting your curd intake to 100 grams per day is advisable.
Curd is a probiotic food that includes beneficial bacteria that can improve intestinal health. However, limit your curd consumption if you have a weaker immune system or are taking antibiotics.
You can enjoy curd at any time of the day, but it is particularly beneficial when consumed in the morning or as a snack in the afternoon. You can also incorporate curd into your diet by adding it to smoothies, soups, or curries.
9 Reasons Why Curd Is Good For Weight Loss
Here are nine compelling reasons why curd deserves a prime spot in your weight loss diet plan:
9. High in Protein
Curd is an excellent source of protein, which is essential for weight loss. Protein reduces overall calorie consumption by controlling hunger, increasing fullness, and boosting metabolism.
8. Probiotics For Gut Health
The probiotics found in curd promote a healthy gut microbiome. A balanced gut contributes to better digestion, improved nutrient absorption and also influences weight management.
7. Calcium For Fat Regulation
A sufficient calcium intake has been linked to an effective fat-burning process. Curd is rich in calcium, which may help your body efficiently burn fat, potentially leading to weight loss.
6. Low in Calories
By choosing low-fat or fat-free curd, one can limit their calorie intake to a significant level. This allows you to indulge in a rich and tasty snack without compromising your attempts to lose weight.
Curd is a good source of vitamins like B12, riboflavin, and vitamin D. These vitamins play roles in energy metabolism and overall well-being, contributing to a healthier weight loss journey.
4. Reduces Appetite
The combination of protein and probiotics in curd can help control your appetite. Feeling full and satisfied after consuming curd can prevent overeating and unnecessary snacking.
3. Enhances Metabolic Rate
Curd contains B vitamins, particularly B12, which are essential for a healthy metabolism. A well-functioning metabolism burns calories more efficiently, contributing to weight loss.
2. Helps in Muscle Preservation
It’s important to keep your muscle mass when you lose weight. The protein in curd preserves your body’s lean muscle mass while burning extra fat.
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When it comes to weight loss, including milk in your diet would be great for your low-fat eating habits, but since milk contains lactose, it may not be the best option for lactose-intolerant people. That’s where curd comes in!
Don’t forget to choose plain, unsweetened varieties of curd to get the most benefits. When making any changes to your diet, it’s important to keep a balanced approach and seek advice from a healthcare professional or registered dietitian.
How To Incorporate Curd Into Your Meal in a Healthy Way?
Incorporating curd into your meals the right way can bring both taste and nutrition to your diet.
- Start your day with a hearty breakfast of yoghurt topped with fresh fruits and a sprinkle of almonds for texture and nutrients.
- Enjoy a refreshing raita with your main meal for a filling lunch. Mix grated cucumber, tomatoes, and spices with curd to make a delicious accompaniment.
- Make a smoothie with curd and your favourite fruits as an afternoon snack, or make a nutritious dip for whole-grain crackers. To counter the richness of the main course, use curd-based gravies such as kadhi or buttermilk-based dishes such as chaas.
- Furthermore, marinating meats or paneer in curd before grilling or cooking adds tenderness and flavour.
- For dinner, choose a warm bowl of vegetable dalia or khichdi with a dollop of curd on top. This improves digestion while also adding creaminess. Curd can even be used in dessert. Make a tasty and healthy shrikhand or lassi to fulfil your sweet cravings.
Remember, moderation is key. Including curd in various forms throughout the day enhances flavour and offers probiotics, protein, and essential nutrients for a well-rounded diet.
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In conclusion, curd is a simple and effective addition to any diet. Curd can help with digestion, regulate metabolism, and reduce belly fat due to its low-calorie level, high protein content, and probiotic qualities.
Its versatility allows for easy incorporation into a variety of cuisines, making it an ideal choice for individuals trying to lose weight.
So, if you’re looking to lose weight, make sure you include curd in your diet for wholesome, delicious, and filling meals that also lead to a healthier lifestyle!
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