A study by the National Institutes of Health (NIH) shows that supplementing Greek yogurt after breakfast helps increase the basal metabolic rate (BMR) by 18% in the first 3 hours of eating.
The reason is that the high amount of protein (about 10-15g per serving) helps the body consume more energy during digestion and absorption.
An analysis published in the Journal of Nutrition & Metabolism (2023) showed that the group of people who ate Greek yogurt after breakfast for 12 weeks lost an average of 2.8 cm of waist circumference and 1.5% of visceral fat, compared to the group who only ate breakfast regularly.
Researchers say that maintaining stable insulin levels and providing regular energy in the morning helps prevent the body from storing belly fat, which is a common reaction when lacking snacks after breakfast.
The gut microbiome plays an important role in weight control and fat distribution. According to the European Society for Clinical Nutrition, intestinal dysbiosis is one of the causes of visceral fat accumulation, especially in sedentary people.
Greek yogurt contains billions of beneficial bacteria Lactobacillus and Bifidobacterium, which help rebalance the microbiome, reduce inflammation and inhibit fatty acid synthesis in the liver.
One of the causes of increased belly fat is fluctuations in blood sugar after a high-starch breakfast (banh mi, sticky rice, pho...).
Supplementing protein-rich yogurt and raw enzyme after breakfast can reduce the peak of post-meal blood sugar by up to 20%, while slowing down the absorption of carbohydrates.
This helps the body avoid insulin spikes, which is a direct cause of excess energy storage in the form of belly fat.
In addition, Greek yogurt contains calcium and linoleic acid (CLA) - two active ingredients that have been shown to increase fat oxidation and limit the formation of new fat cells.
A report by the International Journal of Obesity (2023) found that people who supplemented foods rich in CLA (mainly Greek yogurt, low-fat cheese) lost 6% of their belly fat in just 3 months.
A serving of Greek yogurt after breakfast not only provides protein, calcium and probiotics, but also helps control blood sugar and reduce visceral fat effectively, says Dr Helen West, a nutritionist at the British Dietetic Association (BDA).
This is one of the most natural and safe ways to start a healthy day.
