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. Curd has excellent taste and flavour and 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 promote weight loss, skin and bone health, balance BMI, boost immunity, reduce blood sugar levels, along with preventing vaginal infection. The merry curd can be enjoyed with veggies, fruits, oats, rice, and other ingredients. Please keep reading to know more about the 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 paratha, raita, salad, and so much more. However, whether curd is good for weight loss always poses itself. Curd substantially helps improve digestion and promote hydration. Curd and weight loss benefits can go hand in hand, given the calcium content in curd, which effectively helps keep BMI in check and helps shed extra kilos. At the same time, curd is also a low-carb and protein-rich food that helps promote fullness and suppresses hunger, keeping overeating at bay. Protein also helps build lean muscle mass and improves the rate of burning calories, which helps get 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, and probiotic compounds. Apart from offering weight loss benefits, it provides a plethora of other health perks such as enhancing digestion, promoting facial glow, improves immunity, helps with vaginal infection and dandruff. Below are some ways to add curd and weight loss benefits to your diet. 

1. Morning meal

Curd can be consumed as an early morning food item or supplemented in 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 calorie intake and unnecessary weight gain. Fulfil your hunger cravings with curd, and weight loss benefits will follow. Curd promotes satiety and keeps you full for a long time, thus preventing overeating. 

3. Lunch

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

Benefits of Curd for Weight Loss

The delightful pillar of every Indian household, curd is an overwhelming presence in all our meals. Aside from offering excellent flavour, curd has various benefits for weight loss, including cutting calories, necessitating protein intake, enhancing bone and dental health, and so much more. Below are some of the benefits of curd for weight loss. 

1. Enhances Digestion

A healthy metabolism is substantial for gut health and assists immensely in attaining weight loss. Probiotics play a significant 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 promote healthy gut bacteria that assist with digestion and better absorption of nutrients. The presence of the bacteria Lactobacillus bulgaricus in curd helps shorten the intestinal transit time, which allows for the easy discharge of waste from the body. This keeps the problem of upset stomach and indigestion at bay. 

2. Rich in calcium

Calcium is essential in boosting bone health and enhancing dental health by retaining enamel. Nutrients are also helpful in achieving weight loss. Like most dairy products, curd is rich in calcium, which helps lose weight and strengthen bones. Calcium integrally has a positive effect on BMI by keeping it balanced. The calcium content of curd enhances the bone and reduces cortisol levels, the stress hormone, allowing 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. Protein nutrients are more complex to digest, and thus, curd helps in weight loss because the protein present takes a longer time to digest. This further assists in keeping one full for a long time and reduces the intake of calories. Protein also provides an energy boost and helps build lean muscle mass. 

4. Rich in nutrition

Curd is among the most delightful food items of all time, and people enjoy it in numerous meals. However, people often need clarification about whether curd is good for weight loss. The content of curd comes packed with the goodness of several essential nutrients such as calcium, potassium, magnesium and vitamins B12 and B2, all of which contribute to boosting the overall growth and development of health. 

5. Lactose-free

Often, people are sceptical: 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 into 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, serving it with a bowl of fruit salad, adding it to vegetable recipes, or using any other ingredient. Another advantage of the food lies in its versatility, as it can be consumed anytime. However, consuming it during the day 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 that curds are avoided during nighttime.

Digesting curd takes time; consuming it before bedtime can lead to indigestion and sleep distress. The food item also contains a sweet and sour texture, which can give rise to mucus formation 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?

Many people ask if curd is good for weight loss and which one. While consuming curd to lose weight, we must choose the best options to achieve effective results. The curd with added sugars and flavour might be less healthy and may even lead to weight gain. Below are some factors you may consider when choosing to lose weight. 

1. Go for low-calorie, low-fat

Various curd options are available that are high in sugar and should be strictly avoided, as they can lead to weight gain. Consuming curd and losing weight is possible when the calorie content of the curd is low. Thus, always opt for a low-calorie and low-fat curd. 

 2. Choose protein-rich

With low calories, 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 promote satiety, reduce calorie intake, and help build lean muscle mass. You can also check out the 85 to 60 kg weight loss diet plan.

3. Prepared with cow’s milk

Curd and weight loss are aligned only when 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 a higher fat content. 

5. Low-calorie fruit curd

Many people prefer fruit-flavoured curd. Fruit curd helps with weight loss only when the added fruits are low in calories and have a low GI score. 

6. Nutrient check

The nutrient content in curd might vary between brands. Thus, it’s recommended to go for high-quality brands and always look for the nutrient composition in the packaging. This ensures that the curd is dense in Vitamin D, calcium, and other nutrients for weight loss and overall health development. 

Are there any side effects of curd for weight loss?

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

1. Digestive distress

Excess curd consumption for weight loss can cause abdominal pain, diarrhoea, vomiting, and bloating, especially among lactose-intolerant people. Thus, it’s better to consume curd in moderation to lose weight. 

2. High sodium intake

Consuming curd helps with weight loss, but excessive intake can lead to certain health complications. Curd is rich in sodium, and thus, excess intake can lead to problems like high blood pressure and can also damage bones.  

How to add curd into weight loss plan?

The expanding question of whether curd is good for weight loss also comes 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 in their diet by consuming it plainly or adding it to other ingredients. Below are some ways to add curd and weight loss benefits to our diet plan. This may also help one find their answer to How to lose 15 kgs in a month. 

1. Plain curd

Curd is often and popularly enjoyed in its plain form. Although people add sugar, it is recommended that they avoid sugar or include salt instead. 

2. With fruits

For weight loss, one can enjoy the delicacy of curd by adding it to their fruit salad. Include fruits with low calories and low GI scores, 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 most refreshing ways to consume food’s nutrition. To elevate the flavour and nutritional value, one can include several fruits and yogurt in their smoothies. One can also add yogurt smoothies to their diet of How to lose 10 kgs in 10 days. 

5-6 Best Curd Recipes for Weight Loss?

The refreshing curd food often begs the question, is curd good for weight loss? Curd comes with the nutritional benefits of fibre, protein, magnesium, potassium, calcium, Vitamin B-12 and Vitamin A. All these nutrients help enhance an individual’s overall health, assist in burning fat, and promote weight loss. One can consume curd as it is or incorporate it into various recipes to enhance the flavour. Below are some recipes that one can try to extract the benefits of curd for weight loss. For more sustainable weight under an expert’s guidance, Buy Weight Loss Plans. 

1. Spiced Buttermilk

The refreshing buttermilk drink is the go-to drink for people, especially during summer. The content of buttermilk is rich with the nutritional benefits of curd, and it is 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, blend well with curd, salt, a little water, jeera powder, coriander leaves, chaat masala, and dhania powder. 
2. Serve chilled]

2. Curd Rice

Next time you are stuck with doubt about whether curd is good for weight loss, answer with a yes to 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. Combine the cooked rice, plain yoghurt, and milk in a mixing bowl. Mix well to form a creamy mixture.
2. Stir in the grated cucumber, carrot, and pomegranate seeds (if using).
3. In a small pan, heat oil or ghee. Add mustard seeds, urad dal, chana dal, green chillies, 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 to the mix. This will improve your meal’s nutritional profile and spark the taste and flavour. 

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, and 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 be further enhanced with the fibre-rich ingredient of poha. Like curd, poha also contains probiotics, which help improve digestive health, boost immunity, and manage weight. 

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. Drain and set it aside for 10-15 minutes to soften. Ensure it doesn’t become mushy.
2. In a mixing bowl, whisk the yoghurt until smooth. Add salt and turmeric powder to the yoghurt 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 chillies. 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, gradually add the seasoned yoghurt 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 is one of the most delicious and satisfying complementary foods ever. One can consume raita made of curd for weight loss during any meal to add flavour 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, green chilli, 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.

6. Apple Soy Curd Smoothie

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

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. Add chopped apple, soy curd, sugar, and cinnamon powder to a blender jar and blend to a smooth consistency. 
3. Serve chilled in a tall glass

Expert Review on Curd for Weight Loss

The delightful item of curd offers more than just enhanced taste and flavour 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 enhance gut health, promote bone and dental health, increase facial glow, improve immunity and prevent vaginal infections. One can include curd as part of their breakfast with cereal, or snack on it with fruit salad, and consume it with rice or as raita and buttermilk for lunch. Although the food can be consumed any time of the day, it’s recommended against consuming it during the 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?

Curd can be eaten for breakfast by adding it to a bowl of cereals with fruits and nuts or enjoyed as buttermilk. It can also be delighted with fruit salad or mixed with rice or any other vegetable recipe. 

2. Can you lose weight by eating curd everyday?

Curds help enhance digestive health. They contain probiotic compounds that promote healthy bacteria in the gut and eliminate pathogens. They are also rich in protein, which promotes satiety and increases the fat-burning rate.

3. Can I eat curd to lose belly fat?

The protein content in the curd helps reduce the hunger hormone ghrelin and increase leptin, which is the satiety hormone. This prevents binge eating and assists with weight loss. Protein requires far more energy to be absorbed, so it also accelerates the fat-burning process, further helping to lose belly fat. 

4. How Curd Can Aid You Lose Weight?

The calcium content of curd helps balance the BMI. The richness of protein helps promote fullness and keeps overeating at bay. Healthy digestion is another crucial aspect of weight loss, which is promoted by the content of probiotics in curd. 

5. Can we eat curd on an 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 recommended not to consume curd at night or before bedtime as it may give way to indigestion and cause trouble sleeping. 

6. Is curd good for weight loss?

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

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

Adding the fibrous benefits of oats to curd, along with protein-rich chickpeas in the recipe of Dahi Chana Chaat, can help with weight loss. Oats can also be mixed with flax seeds to make flax seeds raita.

8. What is the best time for eating curd?

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