You can use yogurt and milk during weight loss, just decide according to your own preferences. Yogurt milk is actually a "close relative", and there is not much difference in nutrients. The difference is that lactose in milk is converted into lactic acid after yogurt fermentation, which is good news for people who are lactose intolerant; Yogurt needs to be inoculated with beneficial bacteria, and there are also some beneficial bacteria components in refrigerated yogurt, which helps to enhance digestion and absorption. There is no need to drink skim or low-fat milk. Drinking whole milk properly is more beneficial to health and will not affect weight loss.

The difference between whole milk and skim low-fat milk is literally understood. The fat content has not been reduced or removed, but the fat content in raw milk has been reduced or greatly reduced, but the fat content in milk is not high. A box of milk (250ml) in ordinary package contains about 9~ 10g( 100ml full fat. The body needs 20-30% of the total energy in a day. An ordinary adult woman with a light body needs about 65,438+0,800 calories a day, and she needs 40-60g (360-540 calories) of fat. In fact, a box of milk is still far from enough. For ordinary people, most of these fats are almost consumed in one morning, which will not have much impact on weight loss.

However, due to the higher fat content, the fat-soluble nutrients in whole milk are also preserved more comprehensively, especially vitamin D, which is more important to the human body and is an important component to prevent osteoporosis and rickets. Whole milk retains medium-chain fatty acids and sports fatty acids that are not found in skim or low-fat milk. They help to meet the energy demand more quickly, and fat has a special fat taste. People who drink whole milk have higher brain satisfaction, are less likely to feel hungry, and can avoid taking in more extra calories, which is actually helpful for losing weight.

Lipids also contain phospholipids, conjugated linoleic acid and other components, which can promote the absorption of DHA and especially help the brain to maintain normal function. * * * Conjugated linoleic acid can also reduce the inflammatory reaction of virus infection. Foreign research reports have found that proper intake of lipid components helps to protect ovaries, while regular consumption of low-fat and skim dairy products will increase fertility disorders. Karolinska Medical College in Sweden once made a big data observation and found that after 10 ~20 years, the body mass index (BMI) of women who insist on taking whole milk/dairy products every day has a downward trend, while the body mass index of women who drink skim milk/skim milk products has increased, so it is really unnecessary to insist on drinking skim or low-fat milk when losing weight.

The prevalence of skimmed and low-fat foods originated in the 1950s, when a large number of studies found that excessive intake of saturated fatty acids would lead to obesity and induce a variety of cardiovascular and cerebrovascular diseases. A large number of skim and low-fat foods began to prevail in the market, and skim and low-fat milk also set off a wave, which is still preserved. But in fact, milk contains a certain amount of saturated fatty acids, not excessive saturated fatty acids. Saturated fatty acids are not harmful fatty acids, but neutral fats. The satisfaction and satiety of saturated fatty acids are actually beneficial to lose weight to a certain extent.

Compared with fat, sugar is actually bad for weight loss. Fat has little effect on blood sugar, but sugar can make blood sugar soar instantly. The soaring blood sugar means an influx of glucose, and their excess will be converted into glycogen and possibly fat under the action of insulin. Sugar promotes the secretion of insulin, and insulin can also promote the synthesis of fat and glycogen and inhibit the decomposition of fat and glycogen. The feedback to my brain is that I still have to eat more to maintain my blood sugar, so I tend to eat a lot, and if I eat more, I will get fat.

Therefore, when choosing dairy products, we pay more attention to "sugar content". Nowadays, many yogurts and milk are flavored yogurts with high sugar content. Yogurt can choose low-sugar yogurt or pure milk. The ingredient list will generally indicate whether sugar is added. If the classified components of sugar, such as glucose, malt syrup and white sugar, are clearly written and located in the front, it means that the sugar content is high and it is not suitable for purchase.