Want to shed stubborn kilos? The solution might just be as simple as reaching out to your refrigerator and using curd or yogurt. High in probiotics and protein, curd is a versatile kitchen staple and nutritional powerhouse that can help you lose weight. It is low in calories, which makes it a good addition to any weight loss diet. Here’s how you can use curd for weight loss and add it to your diet in versatile ways.

Benefits of curd for weight loss

A versatile and nutritious food, curd can be a valuable addition to your weight loss. Here are the benefits of curd for weight loss, as explained by culinary nutritionist Eshanka Wahi:

1. Curd is rich in protein

Curd is an excellent source of protein, which helps in building muscle mass and keeping you full for longer. This reduces overall calorie intake and aids in weight loss, explains Wahi. A study published in the American Journal of Nutrition, eating a diet high in protein is an effective treatment for obesity by promoting satiety.

2. Curd has probiotic properties

Curd also contains probiotics which help improve your gut health, enhance digestion, and boost metabolism, all of which can help you lose weight. It may reduce the number of calories you absorb from food, which can also affect your hormone levels and appetite. A healthy gut microbiome is also linked to better weight management, says the expert.

3. Curd is low in calories

The more calories you eat, the more weight you gain, and the fewer calories you eat, the less you gain weight, as per a study published in the article Stat Pearls. Plain curd is believed to be relatively low in calories. According to the US Department of Agriculture, 100 grams of curd contains 98 calories. It is a good option for those looking to reduce their calorie intake and trying to lose weight.

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4. Curd boosts metabolism

Metabolism is the chemical reaction in the cells of your body that changes food into energy. Curd contains calcium, which can help boost metabolism and burn more calories throughout your body.

5. Hydrating and refreshing

High-water foods can help you lose weight. A study published in the journal Nutrients found that foods that contain low calories help you lose weight promote fullness and reduce appetite. Since curd contains water and is low in calories, you can add it to your weight-loss diet. It helps you keep hydrated and proper hydration is essential for optimal metabolic function and overall health.

How to add curd to your weight-loss diet?

Here are some ways to add curd to your diet if you are trying to lose weight, as recommended by the expert:

1. Curd with fruits: Add some fresh fruits such as berries, apples, or bananas to the bowl of plain curd. This combination provides fibre, vitamins, and antioxidants, which will make it a nutritious and satisfying snack.
2. Smoothies: Blend curd with your favorite fruits and a handful of spinach or kale to create a delicious, nutrient-dense smoothie. This can be a great breakfast or post-workout snack.
3. Salad dressings: Use curd as a base for creamy salad dressings instead of high-calorie mayonnaise or cream. Mix it with herbs, lemon juice, and a dash of olive oil for a healthy and tasty dressing.
4. Curd-based dips: Prepare dips with curd, such as tzatziki or raita, to pair with vegetable sticks or whole-grain crackers. These dips are low in calories and rich in flavor.
5. Curd with spices: Add a pinch of spices like cumin, turmeric, or cinnamon to your curd. These spices not only enhance the flavor but also have metabolism-boosting properties.
6. Curd in cooking: Use curd as a marinade for lean meats or tofu. It tenderizes the protein and adds a tangy flavor without adding excessive calories.

Who should avoid consuming curd for weight loss?

Curd is healthy not just for people trying to lose weight but also in general. However, some people should avoid eating consuming curd. These include:

• People who are lactose intolerant as it could cause digestive issues such as bloating, gas, and diarrhea.
• You should avoid consuming curd if you are allergic to dairy as it could cause a reaction and lead to problems.
• People who suffer from conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) should avoid curd as it can exacerbate the symptoms of these conditions.

Side effects of eating curd for weight loss

While curd is considered safe to consume, here are the side effects of eating curd:

• Consuming curd may lead to digestive issues such as bloating or gas, especially for those who are lactose intolerant.
• Flavoured or sweetened curd can contain added sugars, which can hinder your weight loss efforts. You should opt for plain, unsweetened curd to avoid this.
• While curd is considered healthy, consuming it in large quantities can add up to calories. So it is better to eat it in moderation.
• People on medication, especially antibiotics should check with their doctor before consuming curd as it may lead to problems.
• People with lactose intolerance, dairy allergies, or certain health conditions should be cautious.

Remember you should always check with your healthcare provider to ensure that curd is a good option for you to lose weight and not unhealthy.