Jo Brielyn - The Greek Yogurt Diet: The Fresh New Way to Lose Weight Naturally

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The Greek Yogurt Diet
Text Copyright 2014 Hatherleigh Press

Library of Congress Cataloging-in-Publication Data is available.
eBook ISBN: 978-1-57826-489-6
Hardcover ISBN: 978-1-57826-488-9

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher.

DISCLAIMER
This book does not give legal or medical advice. Always consult your doctor, lawyer, and other professionals. The ideas and suggestions contained in this book are not intended as a substitute for consulting with a physician. All matters regarding your health require medical supervision.

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Interior Design by Nick Macagnone

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H OMEMADE G REEK Y OGURT

W elcome to The Greek Yogurt Diet! In the chapters ahead, we are going to show you how incorporating Greek yogurt into your diet can be beneficial for your health and can help promote healthy weight loss when used in combination with a well-balanced eating plan and exercise regimen.

A growing body of research shows that reducing carbohydrate intake and replacing it with more lean proteins like Greek yogurt may be effective for weight reduction. Carbohydrates are broken down very quickly by the body and leave you feeling hungry again soon after eating. Proteins, on the other hand, take longer to digest and help keep you feeling full longer, thereby cutting down on unhealthy snacking. Eating an adequate amount of protein also helps maintain lean muscle mass and keeps your metabolic rate up so that you burn more calories. Therefore, consuming lean proteins like Greek yogurt can be a very effective way to maintain your current weight or even achieve your weight loss goals.

Few foods have seen the type of exponential growth in popularity that Greek yogurt has experienced in this country. The public interest in Greek yogurt has skyrocketed over the last few years. In 2007, Greek yogurt represented only 1 percent of the U.S. yogurt market. That number increased to 36 percent this year and is projected to keep growing even more over the next several years. But this is not just a passing trendGreek yogurt is here to stay. Thats because it not only tastes good; it also has real health benefits. So keep reading, because we are going to tell you all about this fascinating food and show you how you can incorporate Greek yogurt into your diet, whether youre trying to lose weight or simply maintain a healthy lifestyle.

Although its relatively new to American culture, Greek yogurt is not a new food. In fact, its been around for centuries in other parts of the world. You may be asking what exactly Greek yogurt is. Like all yogurt, its made by taking milk and adding live bacterial cultures, which causes it to ferment. The fermentation process thickens the yogurt and gives it a tangy flavor. The yogurt is then strained to remove the liquid whey. The difference between traditional yogurt and Greek yogurt is that the Greek variety is strained much more extensively to remove most of its liquid whey. In fact, it takes up to three times as much milk to make Greek yogurt as it does to produce the same amount of regular yogurt. The result is a thicker, creamier texture thats filling and satisfying.

So why is Greek yogurt so popular? Its tasty, filling, versatile, low in calories, and packs a nutritional punch to name just a few reasons. Because of the straining process, Greek yogurt has approximately twice the amount of protein as regular yogurt. Because its so high in protein, its a great choice for vegetarians or anyone who is concerned about getting enough protein in their diet. In addition, Greek yogurt has about half the amount of carbohydrates as regular yogurt, because a lot of it is lost during the extensive straining process. This makes it a healthy option for anyone watching their carbohydrate intake, including diabetics. Greek yogurt also has less lactose than regular yogurt, so it can be more easily digested by people who are lactose intolerant. Greek yogurt also contains other beneficial compounds such as probiotics, which help maintain strong digestive health and supports the immune system. Its also a rich source of several nutrients including calcium, which is important in maintaining healthy bones and preventing osteoporosis.

Have you always thought of yogurt as mainly a breakfast food, to be eaten with fruit or perhaps granola? Well, its time to change your thinking. Greek yogurt on its own is a healthy and convenient meal option. Its also an extremely versatile ingredient that can be used in a wide variety of both sweet and savory dishes for any meal of the day. Greek yogurt is a delicious and healthy substitute for higher fat condiments like mayonnaise, butter, cream, and cream cheese. You can blend it into smoothies or whisk it into salad dressings for extra flavor and a boost of protein. Try it in cold salads like chicken salad, potato salad, or egg salad. Use it as a marinade to tenderize meat and infuse it with flavor. It also can be used to give a creamy texture to hot dishes like dips, pastas, and soups. It can even be used to add flavor and moisture to baked goods like cakes and muffins. The possibilities are endless!

Not sure how to get started? Dont worry; were going to guide you through each step of the way! With so many different types of Greek yogurt lining supermarket shelves these days, well help you navigate your way through all of the different options to choose which ones are the best. It may all be Greek to you, but not all Greek yogurts are the same. The FDA doesnt regulate Greek yogurt, so even though a product is labeled as Greek yogurt, it doesnt necessarily mean that its gone through the extensive straining process. Instead, some companies use thickening agents like gelatin and milk protein concentrate to simulate the texture of Greek yogurt. Authentic Greek yogurt should really only have two ingredients: milk and live bacterial cultures. Also, many varieties of yogurt have a lot of hidden sugar. Exotic fruit flavors and toppings may be tempting but the calories can add up. Therefore, we recommend buying plain yogurt and adding your own nutritious toppings and natural sweeteners. We will introduce you to a wide variety of ingredients that you can use as toppings or in smoothies. These include fresh fruit, nuts, and seeds that all offer their own nutritional benefits. Weve even organized them into a convenient table so that you can make your own unique creations at home. Well also provide you with sample meal plans and an assortment of delicious, nutritious recipes including homemade Greek yogurt.