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Blog - Richard Geres Personal Training - Weight-Loss, Fitness, Research

Sun, 22 February 2015

Which joghurts to eat and which to avoid (Free downloadable chart)


Yoghurt is definitely a healthy food that should be part of your diet, whether you are just trying to maintain weight or lose bodyfat.

Yoghurt is manufactured from fermented milk. The fermentation of the milk sugar lactose into lactic acid is what gives yoghurt is texture and tangy taste.

Real yoghurts contain high amounts of beneficial bacteria, so called probiotics, that have important health properties for your digestive system. The bacteria B. bifidum and lactobacillus acidophilus contains important antiviral, antibacterial and antifungal properties.

Yoghurt is also a good source of protein and calcium, and some yoghurts are fortified with vitamin D, an important vitamin for bone health.

Unfortunately, many yoghurts are loaded with added sugars, which makes them no better than a biscuit or soft drink. Therefore, when following a weight-loss plan it is important to be aware of the sugar content of the product. Sugar is your arch-enemy when trying to burn bodyfat, so always check the food labels!

Sugar is often disguised in the ingredients list as sucrose, dextrose, fructose, cane-sugar, beet-sugar, sugar-cane syrup or other similar name. 
Also, don't fall for the 'light' yoghurt scam, many of which are packed with artificial sweeteners.

Artificial sweeteners found in light yoghurt versions are essentially calorie-free, but their safety remains a major concern. Aspartame, which is used in many yoghurts, has been linked to a myriad of health problems including mental decline, depression, irritability, Alzheimer's, birth defects, fibromyalgia, and brain tumors. For more details on the dangers of aspartame
click this link.

The healthiest yoghurt options are plain yoghurt that contains live bacteria (check label, as not all brands do!) and Greek yoghurt. If you don't like the plain taste, mix in some chopped fresh fruit and add some cinnamon to increase insulin sensitivity.

I have created a chart showing the most common yoghurts found in local supermarkets and their nutritional values. Each yoghurt is marked as either suitable or unsuitable for consumption during a fat-loss programme.

To download the chart, click here.

(Some yoghurts have up to 4 teaspoons of sugar!)

Download it, print it and use it to shop wisely!