Consuming high-quality protein from Greek yogurt right after lunch helps increase energy metabolism efficiency by up to 17% compared to the group that does not consume protein-rich foods.
The protein in yogurt stimulates the body to secrete peptides YY and GLP-1 - two hormones that control satiety, while increasing the rate of energy burning after meals.
A study in the Journal of Nutrition & Metabolism conducted on 180 people with visceral fat showed that the group that ate 150g of unsweetened Greek yogurt after lunch for 12 weeks lost an average of 3.4 cm of waist circumference and 2.6 kg of visceral fat, while the control group only lost 0.8 cm.
Scientists concluded that casein and whey protein in Greek yogurt have the ability to maintain lean muscle mass and promote fat oxidation.
According to the National Institutes of Health (NIH), increased blood sugar after eating is a direct cause of visceral fat accumulation, especially in the liver area.
Greek yogurt has a low glycemic index (GI), and is rich in protein and probiotics that help reduce glucose uptake.
Balancing the intestinal microflora is an important factor in controlling visceral fat.
A clinical trial in the British Journal of Nutrition (2024) showed that after 8 weeks of using Greek yogurt, the concentration of Akkermansia muciniphila increased by 2.3 times, along with a 15% reduction in visceral fat measured by DEXA scan.
According to the Journal of Obesity Research, eating Greek yogurt about 30-45 minutes after lunch is the time when the body is in the strongest energy metabolism stage.
At this time, protein supplementation helps stabilize blood sugar, stimulating fat burning instead of storage. At the same time, a feeling of fullness lasting up to 4-5 hours helps limit afternoon snacking - the reason why excess energy is converted into belly fat.
A nutritionist from the Mayo Clinic said that Greek yogurt is not only a protein supplement but also a natural therapy that helps control visceral fat thanks to its ability to improve gut microbiota and regulate insulin.
Taking a small portion after lunch is a smart choice to help increase metabolism and maintain a healthy waist.
