How to Lose Weight Eating Yogurt

Losing weight doesn't mean you have to cut out desserts or creamy salads from your diet. You can make your favorite foods lower in fat and richer in nutrients by replacing some high-fat ingredients with yogurt. Low-fat, sugar-free yogurt is high in nutrients such as calcium, potassium, phosphorus, vitamin A, vitamin D and vitamin K. Yogurts also contain healthy bacteria cultures that aid digestion and your immune system. Adding yogurt to both sweet and savory foods also gives you essential protein.

Step 1

Add low-fat yogurt to your fruit salad to make a protein- and fiber-rich snack. Use fruits such as apples, berries, peaches, mangos and bananas. Flavor the mixture with powdered cinnamon if desired.

Step 2

Eat frozen yogurt instead of ice cream for dessert. Make your own by blending low-fat yogurt with berries, peaches or a banana. Pour the yogurt-fruit puree into individual serving size containers and freeze.

Step 3

Substitute vanilla yogurt for soft cheese in cheesecake, tiramisu, cream cheese frosting and other desserts. Using yogurt makes these desserts lower in fat and lighter in taste.

Step 4

Replace mayonnaise with plain low-fat yogurt in your tuna salad sandwich and potato salad. Add olive oil and freshly ground pepper for added flavor. Top your nachos with yogurt instead of sour cream, which is typically higher in fat.

Step 5

Combine low-fat yogurt, olive oil and dried or fresh herbs to make creamy, low-fat salad dressings. Most store-bought salad dressings are high in saturated fats because they contain cream, mayonnaise and large amounts of vegetable oil.


Varying types of yogurt have different textures and consistencies. Greek yogurt is thicker, creamier and higher in fat than other types.
Use thicker yogurts for replacing soft cheese in cakes and desserts. Use thinner varieties for making salads and dressings.