Can I drink yogurt at night while on a diet?

Generally speaking, it is acceptable to consume a moderate amount of yogurt at night while on a weight loss diet, but it is recommended to choose low-sugar or sugar-free yogurt. The detailed explanation is as follows:

Yogurt is rich in nutrients such as protein, calcium, and probiotics, which can promote intestinal motility, improve constipation, and increase satiety, thus helping to control total calorie intake. Additionally, the lactic acid bacteria in yogurt can help regulate the balance of intestinal flora, enhance immunity, and assist in weight loss.

High-sugar yogurt, however, may cause a rapid increase in blood sugar levels within a short time, followed by a sharp drop, which can increase hunger and make people more likely to consume other foods at night, thereby affecting weight loss results. Consuming excessive high-sugar yogurt at night may also affect sleep quality. Sleep deprivation or poor sleep quality may lead to hormonal imbalances, such as decreased secretion of hormones that promote fat breakdown and increased secretion of hormones that stimulate appetite, which is unfavorable for weight loss. Therefore, low-sugar or sugar-free yogurt is recommended at night during a weight loss period.

It is recommended that individuals who are trying to lose weight develop a personalized diet plan under the guidance of a professional nutritionist or doctor to ensure the scientific basis and effectiveness of the weight loss effort.