Is Curd Good for Weight Loss?

One of the most cherished items in every Indian household, the delight of curd is also considered auspicious and a sign of good omen. Along with great taste and flavor, curd also brings multiple health benefits to the table. The various nutrients such as protein, calcium, riboflavin, Vitamin A, Vitamin B6, Vitamin B12, potassium, sodium and phosphorus promotes weight loss, skin and bone health, balances BMI, boosts immunity, reduces blood sugar levels along with preventing vaginal infection. The merry of curd can be enjoyed with veggies, fruits, oats, rice and so many other ingredients. Keep reading to know more on benefits of curd for weight loss and how to incorporate it into your weight loss plan. 

Nutritional Value

Serving Size	Calories	Protein	Carbs	Fat	Fiber
100 gm	61 kcal	3.5g	4.7g	3.3g	0g

Can Curd help to Lose Weight?

Popularly known in the Indian vernacular as dahi, the ingredient sits well with various meals, such as paranthe, raita, salad and so much more. However, the question of is curd good for weight loss always poses itself. Curd substantially helps in improving digestion and promoting hydration. Curd and weight loss benefits can go hand in hand given the calcium content in curd which effectively helps in keeping BMI in check and also help shed extra kilos. At the same time, curd is also a low-carb and protein rich food which helps in promoting fullness as well as suppresses hunger which keeps overeating at bay. Protein also helps in building lean muscle mass and improves the rate of burning calories which helps in getting rid of belly fat.

How to lose Weight with Curd?

Curd and weight loss concepts go hand-in-hand owing to the fat burning potentials of the item. Curd comes coated with the benefits of calcium, protein, potassium, Vitamin B2 & B12 as well as probiotic compounds. Apart from offering weight loss benefits, it offers a plethora of other health perks such as enhancing digestion, promoting facial glow, improves immunity, helps with vaginal infection and dandruff. Below mentioned are some of the ways to add curd and weight loss benefits to your diet. 

1. Morning meal: One can consume curd as a part of an early morning food item or supplemented in the breakfast as the probiotics present in it can reach the large intestine and promote digestive health. 

2. Snacking: It is always advised to consider your snacking options carefully as wrong choices may lead to excess intake of calories and give way to unnecessary weight gain. Fulfill your hunger cravings with curd and weight loss benefits will follow suit. Curd promotes satiety and keeps you full for long thus preventing overeating. 

3. Lunch: Including curd as raita or just plain curd with salt during lunch time can enhance the nutritional value of your meal. It can also be made a part of your salad and consumed to add some refreshing energy to the meal. 

Benefits of Curd for Weight Loss

The delightful pillar of every Indian household, curd makes an overwhelming presence in all our meals. Aside from offering excellent flavor there are various benefits of curd for weight loss, cutting off calories, necessitating protein intake, enhancing bone and dental health and so much more. Below mentioned are some of the benefits of curd to lose weight. 

1. Enhances Digestion

A healthy metabolism is substantial for gut health and assists immensely in attaining weight loss. Probiotics play a major role in enhancing digestion and overall gut health. The content of curd helps in weight loss because of its decent content of probiotics which helps in promoting healthy gut bacteria that assists with digestion and better absorption of nutrients. The presence of the bacteria named Lactobacillus bulgaricus in curd helps in shortening the intestinal transit time which allows for easy discharge to waste from the body. This keeps the problem of upset stomach and indigestion at bay. 

2. Rich in calcium

The nutrient of calcium is essential in boosting bone health and also enhancing dental health by retaining enamel. The nutrient is also helpful in achieving weight loss. Like most dairy products, curd help in weight loss and strengthening bones as it is essentially rich in calcium. Calcium integrally has a positive effect on BMI by keeping it balanced. The calcium content of curd strengthens the bone and also reduces the levels of cortisol, which are the stress hormones and allows fat cells to build more fat around the belly.  

3. Rich in protein

Curd is processed through fermentation which makes it more concentrated and high in protein content than milk. The nutrients of protein are more complex to digest and thus curd help in weight loss because the protein present takes a longer time to digest. This further assists in keeping one full for long and reduces the intake of calories. Protein also provides energy boost as well as helps in building lean muscle mass. 

4. Rich in nutrition

Curd is one of the most delighted food items of all time with people enjoying it in numerous of their meals. However, people are often stuck with the doubt, if curd is good for weight loss? The content of curd comes packed with the goodness of several essential nutrients such as calcium, potassium and magnesium and vitamins B12 and B2, all of which together contribute in boosting the overall growth and development of the health. 

5. Lactose free

Often people are skeptical, is curd good for weight loss? The answer is yes given the low-fat content of curd. However, several people prevent the consumption of curd to lose weight in the doubts that it contains lactose. Lucky for lactose intolerant folks, curd can be included in a lactose-intolerant diet. The fermentation process of making curd turns the lactose in milk to lactic-acid, thus making it free of lactose. 

What is the best time to have Curd for Weight Loss?

Curd contains an umbrella of benefits from several nutrients, including probiotics, minerals, and vitamins. It is usually recommended to consume curd three times a day. This can include consuming it in the form of raita or buttermilk, served with a bowl of fruit salad, added into vegetable recipes or any other ingredient. Another upper hand with the food lies in its versatility as it can be consumed anytime of the day. However, consuming it during day time or afternoon is considered the best. This can help promote fullness and prevent excess intake of calories. This can also enhance your digestion and promote overall gut health. It is also recommended to avoid the consumption of curd during night time. This is because digesting curd takes time and consuming it before bedtime can lead to indigestion and sleep distress. The food item also contains a sweet and sour texture to it which can give rise to the formation of mucus in the nasal passage. Meanwhile, you may also find the answer to your doubt of How to lose 20 kgs in 3 months with us. 

How to Choose the Right Type of Curd?

A lot of people ask, is curd good for weight loss and which one? While consuming curd to lose weight, it’s essential that we go for the best options to achieve effective results. The curd that comes with added sugars and flavor might not be that healthy and may even lead to weight gain. Below are some of the factors that you may consider the right curd ro lose weight. 

1. Go for low-calorie, low-fat: There are various curd options available out there which are dipped in sugar content and which should be strictly avoided as they can lead to weight gain. Consuming curd and weight loss is possible when the calorie content of the curd is low. Thus, always opt for a low-calorie and low-fat content. 

 2. Choose protein-rich: With low calorie, it is also important to note the presence of other essential nutrients like protein. The curd can include around 12-15 g of protein to be considered a protein-rich curd. The protein content in the curd helps in promoting satiety and cuts down the calorie intake as well as helps in building lean muscle mass. You can also want to checkout 85 to 60 kg weight loss diet plan.

3. Prepared with cow’s milk: Curd and weight loss are aligned only when one is choosing the right type of curd. Curd prepared with cow’s milk is considered healthier given its balanced nutritional profile. Thus, it’s recommended to go for curd prepared with cow’s milk rather than buffalo’s, as the former has higher fat content. 

5. Low-calorie fruits curd: A lot of people prefer fruit-flavored curd. The fruit curd help in weight loss only when the added fruits are low in calories and have low GI score. 

6. Nutrient-check: The nutrient content in curd might vary in different brands. Thus, it’s recommended to go for high-quality brands and always look for the nutrient composition in the packaging. This is to ensure that the Vitamin D, calcium and nutrient content is dense in the curd for weight loss and overall health development. 

Are there any side effects of curd for weight loss?

The benefits of curd for weight loss comes along with the perks of high water, protein, potassium, sodium and vitamins content. The nutritional profile of curd provides various health benefits such as promoting healthy digestion, improving skin health and facial glow, boosts heart health, prevents vaginal infections along with promoting weight management. However, when consumed in excess it can hamper the weight loss process and also give rise to certain health complications. Below mentioned are some of the side effects of consuming curd to lose weight. 

1. Digestive distress: Excess consumption of curd for weight loss can give rise to abdominal pain, diarrhea, vomiting and bloating, especially amongst people who are lactose intolerant. Thus, it’s better to keep the consumption of curd to lose weight in moderation. 

2. High-sodium intake: Consuming curd help in weight loss but its excess intake can give way to certain health complications. The content of sodium is rich in curd and thus excess intake of curd can give rise to problems like high blood pressure and can also damage bones.  

How to add Curd into weight loss plan?

The expanding question of, is curd good for weight loss also comes along with, how to add curd into our diet plan? Curd comes laden with the goodness of protein, calcium, riboflavin, Vitamin A, Vitamin B6, Vitamin B12, potassium, sodium and phosphorus. One can include curd into their by either consuming it plain or by adding it into other ingredients. Below mentioned are some of the ways to add curd and weight loss benefits into our diet plan. This may also help one find thier answer to How to lose 15 kgs in a month. 

1. Plain curd: Curd is often and popularly enjoyed in the plain form. Although people do add sugar to the, it is recommended to avoid sugar or include salt in its place. 

2. With fruits: One can enjoy the delicacy of curd by adding it to their fruit salad for weight loss. Include fruits with low calories and low GI score such as strawberries, avocados, pears, apples, oranges or plums. 

3. Adding into cereals: Instead of pouring a glass of milk, replace it with a bowl of curd while consuming the morning cereals for breakfast. This can enhance our digestive health because of probiotics and also assist with weight loss. 

4. Making smoothies: Smoothies are one of the healthiest and refreshing ways to consume the nutrition of foods. One can include several fruits along with yogurt into their smoothies to elevate the flavor and nutritional value. One can add yogurt smoothie into their diet of How to lose 10 kgs in 10 days. 

5-6 Best Curd Recipes for Weight Loss?

The refreshing food of curd often begs the question, is curd good for weight loss? Curd comes with the nutritional benefits of fiber, protein, magnesium, potassium, calcium, Vitamin B-12 and Vitamin A. These all nutrients are helpful in enhancing the overall health of an individual as well as assisting in burning fat and promoting weight loss. One can consume curd as it is or may incorporate it into various recipes to enhance the flavor. Below mentioned are some of the recipes that one can try to extract the benefits of curd for weight loss. For more sustainable weight under expert’s guidance, Buy Weight Loss Plans. 

1. Spiced Buttermilk
The refreshing drink of buttermilk is the go to drink of people especially during summers. The content of buttermilk is rich with the nutritional benefits of curd as well as also light and easy to digest. 

Ingredients

1. Curd- 0.5 Cup
2. Chaat masala- 0.5 tsp
3. Coriander Powder- 0.5 tsp
4. Cumin powder- 0.5 tsp
5. Salt- 0.25 tsp

How to make

1. In a mixer jar, take curd, salt, little water, jeera powder, coriander leaves, chaat masala, dhania powder and blend well 
2. Serve chilled]

2. Curd Rice
Next time, when you are stuck with the doubt, is curd good for weight loss, answer with a yes of curd rice. Mixing the benefits of curd with rice can infuse your tongue with a refreshingly light and fulfilling taste. 

Ingredients 

1. Mustard Seeds- 2.5 g
2. Pomegranate- 5 g
3. Cow Milk- 10 mL
4. Cucumber green- 10 g
5. Curry Leaves- 4 Unit
6. Ghee- 5 g
7. Green chillies- 5 g
8. Parboiled Rice – 30 g
9. Bengal Gram (Chana Dal)- 5 g
10. Yogurt- 15 g
11. Salt- 2.5 g
12. Urad dal- 5 g
13. Carrot Red- 10 g

How to make

1. In a mixing bowl, combine the cooked rice, plain yogurt, and milk. Mix well to form a creamy mixture.
2. Stir in the grated cucumber, grated carrot, and pomegranate seeds (if using).
3. In a small pan, heat oil or ghee. Add mustard seeds, urad dal, chana dal, green chilies, and curry leaves. Let them splutter and turn golden brown.
4. Pour the seasoned oil mixture over the curd rice. Add salt to taste.
5. Garnish with chopped coriander leaves.
6. Serve your creamy and cooling Curd Rice as a refreshing side dish or a light meal.
7. Enjoy your delicious and comforting Curd Rice.

3. Vegetable Oats in Curd
The rich benefits of curd for weight loss can be enhanced further by adding the perks of vegetables and oats in the mix. This will enhance the nutritional profile of your meal and also give a spark to the taste and flavor. 

Ingredients 

1. Cumin Seeds- 0.25 tsp
2. Curd- 0.5 Cup
3. Ginger Fresh Grated- 0.25 tsp
4. Mustard seeds- 0.25 tsp
5. Pomegranate- 0.5 tbsp
6. Cucumber green- 1 tbsp
7. Curry Leaves- 4 Unit
8. Mint leaves- 1 tsp
9. Onion- 2 tsp
10. Salt- 0.25 tsp
11. Carrot Red- 1 tbsp

How to make

1. In a bowl add curd, oats, grated carrot, cucumber, ginger, salt and mix well 
2. Heat oil in a pan, add rai, jeera, black urad dal, chopped onion, kadi patta, hing and saute well 
3. Add the tempering to the oats curd mixture and garnish with pomegranate and pudina 
4. Serve hot

4. Poha Curd
The numerous benefits of curd for weight loss can further be enhanced with the fiber-rich item ingredient of poha. Just like curd, poha also contains probiotics which helps in enhancing the digestive health, boosts immunity and also aids with weight management. 

Ingredients 

1. Cumin Seeds- 0.25 tsp
2. Curd- 0.5 katori
3. Groundnut Oil- 1 tsp
4. Rice flakes- 2 tbsp
5. Mustard Seeds- 0.5 tsp
6. Curry leaves- 3 Unit
7. Green Chillies- 1 Unit
8. Groundnut- 1 tbsp
9. Ripe Tomato- 1 tbsp
10. Onion- 1 tbsp
11. Turmeric Powder- 0.25 tsp
12. Salt- 0.25 tsp
13. Asafoetida- 0.25 tsp

How to make

1. Rinse the poha in a colander under running water for a minute or so. Drain and set aside for 10-15 minutes to allow it to soften. Ensure it doesn’t become mushy.
2. In a mixing bowl, whisk the yogurt until smooth. Add salt and turmeric powder to the yogurt and mix well. Keep it aside.
3. Heat oil in a pan on medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, hing (asafoetida), and green chilies. Sauté for a few seconds.
4. Add chopped onions and curry leaves (if using) and sauté until the onions turn translucent.
5. Add chopped tomatoes and cook until they soften.
6. Lower the heat and add the soaked poha to the pan. Mix gently until the poha is well combined with the onion-tomato mixture.
7. Turn off the heat and allow the mixture to cool slightly.
8. Once the mixture has cooled a bit, gradually add the seasoned yogurt to the poha mixture. Mix gently to combine. Adjust salt if needed.
9. Garnish with chopped coriander leaves and, if desired, some roasted peanuts for added crunch.
10. Serve the curd poha immediately.

5. Tomato Raita
Raita serves as one of the most delicious and satisfying complementary foods of all time. One can consume raita made of curd for weight loss during any meal to add flavor to the taste. The twist of tomatoes adds further aroma and nutritional benefits to the dish.  

Ingredients 

1. Ripe Tomato- 40 g
2. Curd- 1 katori

How to make

1. Take curd in a bowl and beat until smooth.
2. Cut ripe tomatoes into halves and remove seeds. Dice them into small pieces.
3. Add chopped tomatoes, chopped green chili, chopped coriander leaves, cumin powder and salt.
4. Mix well and taste for salt. If required, add more salt.
5. Transfer it to a serving bowl and garnish by sprinkling black pepper powder over it.

6. Apple Soy Curd Smoothie

The sync of curd and weight loss can further be enhanced by adding the antioxidant benefits of apple which is one of the best Weight loss foods. The presence of Vitamin C in apples can help protect the cells from damage of free radicals and oxidative stress along with boosting immunity. The refreshing recipe of apple soy curd smoothie can improve one’s overall health as well as escalate the correlation of curd and weight loss further. 

Ingredients 

1. Cinnamon Powder- 0.25 tsp
2. Soy curd- 1 cup
3. Sugar- 1 tsp

How to make

1. Peel and chop the apple
2. In a blender jar, add chopped apple, soy curd, sugar, and cinnamon powder and blend to a smooth consistency 
3. Serve chilled in a tall glass

Expert Review on Curd for Weight Loss

The delighted item of curd offers more than just enhanced taste and flavor to our meals. Curd comes laden with the goodness of protein, calcium, riboflavin, Vitamin A, Vitamin B6, Vitamin B12, potassium, sodium and phosphorus. The presence of lactic acid in curd also helps with better absorption of nutrients and microminerals. All of these nutrients collectively help with weight loss as well as enhancing gut health, promotes bone and dental health, increases facial glow, improves immunity and prevents vaginal infections. One can include curd as part of their breakfast with cereal, or snack on it with fruit salad as well as consume it with rice or as raita and buttermilk for lunch. Although the food can be consumed anytime of the day, it’s recommended against consuming it during night or before bedtime as it may lead to indigestion or disturb sleep. 

References

“The influence of calcium supplement on body composition, weight loss and insulin resistance in obese adults receiving low calorie diet.” n.d. NCBI. Accessed March 14, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3082811/.

“Is consuming yoghurt associated with weight management outcomes? Results from a systematic review.” 2015. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856732/.

“The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes.” n.d. PubMed. Accessed March 15, 2024. https://pubmed.ncbi.nlm.nih.gov/27332081/.

FAQs

1. How To Eat Curd For Weight Loss?

One can eat curd for breakfast by adding it to their bowl of cereals with fruits and nuts, or enjoy it as buttermilk. It can also be delighted with fruit salad or mixing it with rice or any other vegetable recipe. 

2. Can you lose weight by eating curd everyday?

Curd helps in enhancing digestive health with the presence of probiotics compounds in them that promotes healthy bacteria in the gut as well as eliminates pathogens. They are rich in protein which promotes satiety and also increases the fat burning rate. 

3. Can I eat curd to lose belly fat?

The protein content in the curd helps in reducing the hunger hormones of ghrelin and increases leptin which is the satiety hormones. This prevents binge eating and assists with weight. Protein also requires far more energy to be absorbed thus it also accelerates fat burning process further helping to lose belly fat. 

4. How Curd Can Aid You Lose Weight?

The calcium content of curd helps in balancing the BMI. Whereas the richness of protein helps in promoting fullness and keeps overeating at bay. A healthy digestion is another crucial aspect to attain weight loss which is promoted by the content of probiotics in curd. 

5. Can we eat curd on empty stomach in the morning?

One can consume curd on an empty stomach or complement it with a breakfast meal as the probiotics can reach the large intestine and promote digestive health. It is only recommended to not consume curd during night or before bedtime as it may give way to indigestion and give trouble sleeping. 

5. Is curd good for weight loss?

Curd has probiotics which promote gut bacteria that enhance digestion. The presence of protein in curd is also beneficial in weight loss as it promotes satiety and prevents overeating thus reducing the intake of excess calories. All of this can conclude that curd is good for weight loss. 

6. What should I mix in curd for weight loss?

Adding the fibrous benefits of oats into curd can help with weight loss along with protein rich goodness chickpeas in the recipe of Dahi Chana Chaat. It can also be mixed with flax seeds by making flax seeds raita for weight loss. 

7. What is the best time for eating curd?

The versatile food curd is recommended to be intaken thrice in a day and can be consumed anytime. However it is ideally recommended to consume it during the lunchtime or afternoon as it can be better absorbed and promote fullness. It is also advised against consuming during the night or before bedtime as it can lead to indigestion and disruption of sleep cycle.