If you are trying to lose weight, your breakfast decides your whole day. A heavy breakfast makes you feel lazy. A very light breakfast makes you hungry before lunch. The best solution is a healthy yogurt bowl recipe for weight loss. This recipe uses simple Indian curd. You do not need costly ingredients or protein powders. You just need thick curd, some local fruits, seeds, and basic spices.
This bowl fills your stomach for hours. It stops your craving for unhealthy snacks. And the best part is you can make it in five minutes. No cooking. No confusion. Just eat and stay on your weight loss path.
What is yogurt bowl ?
Yogurt bowl means a bowl of curd. On that curd you put fruits or vegetables or seeds. Then you mix and eat with spoon. That is all.
In India we make curd rice. Yogurt bowl is like curd rice but no rice. Instead of rice we put things that help weight loss. Small change but big result. You can make this in five minutes. Morning time you are in hurry. Just open fridge take curd put things on top. Done.
Read More: Best Sugar Free Cold Drinks Recipe – Tasty And Safe For Diabetes
How yogurt bowl helps weight loss?
Weight loss happens when your body burns more than you eat. But problem is hunger. If you feel hungry every two hours you will eat more. You will eat samosa or vada pav or biscuits.
Yogurt bowl stops that hunger.
First thing – curd has protein. Protein fills stomach. You eat protein in morning. Your stomach stays full for long time. You dont feel like eating before lunch.
Second thing – curd has good bacteria. That bacteria cleans your stomach. Good clean stomach means good digestion. Digestion is very important for weight loss. If your stomach is not clean you cannot lose weight properly.
Third thing – when you add fruits and seeds you get fiber. Fiber also stops hunger. Fiber also cleans your inside properly.
So this yogurt breakfast idea for weight loss works because it controls your hunger from morning itself.
High Protein Yogurt Bowl Without Protein Powder – Is It Possible
Yes it is very possible. Many people think that high protein food needs protein powder. That is wrong.
- Normal Indian curd made from cow milk has around 3 to 4 grams protein in 100 grams. But you want more protein without powder. Here is the trick.
- Use thick curd. You can make thick curd at home. Take normal curd and put it in a thin cloth. Hang the cloth for two hours. The water will fall down. What remains is thick curd or hung curd. This thick curd has almost double protein.
- Another way is to use amul or nestle Greek yogurt. But homemade hung curd is cheaper and has no chemicals.
- This high protein yogurt bowl without protein powder is perfect for Indian homes. You do not need to buy anything expensive.
Healthy Yogurt Bowl Recipe for Weight Loss – Step by Step
Now I give you exact recipe. This is the one you should eat.
Things you need
- Thick curd or hung curd – 150 grams
- Half apple – chop into small pieces
- Half cucumber – chop very small
- One spoon roasted chana (bhuna chana)
- One spoon flax seeds
- One spoon pumpkin seeds if you have
- Little bit black salt
- Little bit roasted cumin powder
- Fresh coriander leaves – chop very fine
No sugar. No honey. No sweet fruits like mango or banana. Sweet fruits raise sugar and stop weight loss.
How to make?
- Step one – take a bowl. Any bowl is fine.
- Step two – put thick curd in that bowl. Spread it with spoon.
- Step three – add chopped apple and cucumber. Mix little bit.
- Step four – put roasted chana on top. This gives crunch without oil.
- Step five – add flax seeds and pumpkin seeds.
- Step six – add black salt and cumin powder and fresh coriander.
- Step seven – mix everything good. Eat right away.
This is a savory yogurt bowl. Indian people like savory more than sweet. This recipe will fill your stomach and help weight loss.
More yogurt breakfast ideas for weight loss
You cannot eat same thing daily. You will get bored. So here are three more yogurt breakfast ideas for weight loss. All use Indian things.
First idea – curd with pomegranate and roasted chana
Take 150 grams thick curd. Add half cup pomegranate seeds. Add one spoon roasted chana. Add black salt. Mix and eat. Pomegranate has less sugar than other fruits. So this is okay for some days.
Second idea – curd with cucumber mint and jeera
Take thick curd. Add fine chopped cucumber. Add fresh mint leaves. Add roasted jeera powder. Add green chili if you want spicy. This is like thick raita. Eat as breakfast. Very cooling and filling.
Third idea – curd with tomato and flax seeds
Take thick curd. Add small tomato pieces. Remove seeds from tomato first. Add one spoon flax seeds powder. Add black pepper and sendha namak. This is tangy yogurt bowl. Flax seeds give fiber and good things for body.
All three are healthy yogurt recipes for breakfast. Change between them. Do not eat same thing daily. Your body needs different things.
What to Avoid in a Yogurt Bowl for Weight Loss
Many people make mistakes. They turn a healthy yogurt bowl into a fatty sweet dish. Avoid these things.
- No sugar. No honey. No jaggery. Sugar stops weight loss completely.
- No packaged muesli or cornflakes. These have hidden sugar and oil.
- No sweet yogurt from market. Sweet yogurt has more sugar than cold drink.
- No bananas. Bananas have too much sugar and starch.
- No chocolate chips or sweet granola.
Keep your yogurt bowl simple. Curd, vegetables or low sugar fruits, seeds, and spices. That is enough.
You May Also Read: Soya Chunks Recipe for Gym Diet Vegetarian | High Protein Meal
Nutrition Information of This Healthy Yogurt Bowl
I give you rough numbers for the main recipe.
- Calories – around 180 to 200
- Protein – 12 to 14 grams
- Fiber – 5 to 6 grams
- Fat – 7 grams
- Carbohydrates – 12 grams
This is good breakfast for weight loss. You get energy but you dont feel heavy.
Best time to eat this yogurt bowl
- Morning time is best. Between 7 AM to 9 AM. Eat as breakfast.
- Do not eat at night. Night time digestion is slow. Some people get cold or cough from curd at night. So morning is safe.
- If you feel very hungry in evening around 5 PM you can eat half portion. But not after dinner.
Who should eat this?
This healthy yogurt bowl recipe for weight loss is good for many people.
- Office people who sit on chair all day
- Housewives who want to lose weight after delivery
- College students who eat outside food daily
- People above 40 years whose metabolism is slow
But some people should be careful.
If you have asthma or frequent cold, use normal curd not hung curd. Cold curd can increase mucus. Also take curd out of fridge half hour before eating. Let it become room temperature.
If you have lactose intolerance do not eat this. Or use soy yogurt.
Always see how your body reacts. Every body is different.
Final words
See you do not need costly diet plans. You do not need foreign foods. Indian kitchen has everything. Curd seeds fruits spices all are there.
This healthy yogurt bowl recipe for weight loss is very simple. Five minutes to make. Keeps stomach full. Tastes good. Helps weight loss.
Start with the main recipe I gave. Eat for one week. See how your hunger changes. Then try other yogurt breakfast ideas for weight loss.
Small small changes give big results. Do not look for magic. Look for simple food that works daily. This yogurt bowl works.
If you like this recipe share with someone in your family who is trying to lose weight. And eat slowly. Enjoy every spoon. Do not eat standing. Sit down eat properly.
FAQs
Can I eat yogurt bowl daily for weight loss?
Yes you can eat daily. But change toppings every two days. Do not eat exact same bowl for months. Your body needs different nutrients.
Is normal dahi same as yogurt?
For this recipe normal Indian dahi works. Just make it thick by hanging in cloth. The bacteria in dahi and yogurt are similar. No need to buy expensive yogurt.
Will this high protein yogurt bowl without protein powder build muscle?
This bowl will keep your muscle safe while you lose fat. For big muscle growth you need more protein. But for weight loss and normal health this protein is enough.
Can my child eat this?
Yes children can eat. For children below five years remove seeds. Seeds are hard to chew. Use only curd apple and roasted chana powder.
How to make thick curd at home without machine?
Take fresh milk. Boil it. Cool it until warm. Add one spoon old curd. Keep in steel pot. Cover with lid. Keep in warm place for 6 hours. Then put pot in fridge for 2 hours. Then take curd put in cloth and hang for 2 hours. You will get very thick curd.
