9 Reasons Why Curd Is Good For Weight Loss?

A bowl of curd and spoon | curd for weight loss

Curd is delicious! Because of its excellent nutritional content, it is a mainstay in every Indian home. It aids digestion, decreases cholesterol levels, regulates blood pressure, supplies the body with calcium and protein, and enhances the flavor of many recipes. Can it, however, aid in weight loss? Yes, the answer is yes.

Joint support

Yoghurt is a fermented dairy product that is appreciated as a creamy breakfast or snack all over the globe. It's also linked to bone health and digestive advantages. Some studies say that it aids in weight loss.

Numerous regimens focus only on yogurt, claiming that it is essential for weight loss. Still, you may be wondering how scientifically sound these statements are. Yogurt isn't simply good for you since it's low in sugar. Since it's high in beneficial nutrients like protein, satiating fats, and minerals, it's good for your health, too. All of these health advantages combine to make yogurt an ideal weight-loss meal.

Curd for Weight Loss

Curd is a fantastic fat burner. A healthy BMI may be maintained with the aid of calcium in curd. Curd's probiotics help keep the digestive system in check and the metabolism revved up, both of which aid in the process of losing weight. Are you often hungry? Curd's protein content will keep you full for a long period, preventing irregular appetite.

If you're wondering how curd will help you shed some of the excess weight you've been acquiring, here are a few crucial curds attributes to consider:

1. Enhances Digestion

Curd contains live bacteria Lactobacillus bulgaricus, which aids digestion. One of the primary causes of weight gain is irregular waste disposal from our bodies, which may be caused by indigestion or an upset stomach.

According to 2018 research, some people's stomachs are resistant to the effects of probiotics, and others are more responsive.

2. Protein-rich

Unlike milk, the curd is generated by fermentation, which separates the milk solids from the liquid (called whey), making it more concentrated with a higher protein content than milk. Curd's high protein content causes digestion to take longer since proteins are more difficult to digest. Because of the slow digestion, it keeps you fuller for longer and avoids overeating, which may contribute to weight gain.

3. Calcium-rich

Curd is high in calcium as well. A bowl of curd has a large amount of calcium, which is responsible for strong bones. However, dietary calcium is also crucial for preventing weight gain.

Vitamin D3

4. Lactose-free

When it comes to weight reduction, the inclusion of milk in your diet would be good for your low-fat dietary habits; nevertheless, the presence of lactose in milk makes it difficult for it to be a part of a lactose-sensitive person's diet. Curd, on the other hand, is made by the fermentation of milk, which is done by adding bacteria called Lactobacillus bulgaricus, which transforms the lactose found in milk into lactic acid, making it acceptable for lactose intolerant persons to add to their diet.

5. Mineral-dense

A hormone linked to an increase in blood pressure might also cause you to gain weight. However, due to the presence of beneficial minerals such as potassium and magnesium, it is simpler for excess water in the cells to exit and reach the bladder, hence preserving blood pressure levels.

6. Contains vitamin A

According to common perception, vitamin A has no direct effect on your weight issues.

7. Low Saturated Fat

High-fat content consumption has been related to an increased risk of cardiovascular disease, which may also result in weight gain. As a result of its low-fat content, a curd is an excellent option for weight reduction.

8. Effective Fat Burner

Being rich in minerals, particularly calcium, helps to reduce excess fat by improving metabolism and aids in weight loss.

9. Limits Appetite

Curd has a lot of protein. Curd is a great afternoon snack since it is high in protein. Curd may be consumed in between meals. It aids in satisfying hunger with fewer calories and prevents binge eating.

Calcium improves bone health and may lower the incidence of osteoporosis, a bone degenerative disease. Protein consumption is also essential for bone health.

Plant based collagen

How to eat curd for weight loss?

There are several great ways to consume curd. Probiotic curd or curd is what you need. Put some curd in a bowl, drizzle with honey, and enjoy! You may include some fresh and dried fruits to make it more upscale. Are you a fan of breakfast? Make a bowl of curd and substitute it for the milk in your favourite cereal. With some rice or parathas, you may also consume plain curd. Eating curd at least three times a day is highly advised. What's the finest thing, then? Any meal, at any hour of the day, may include curd. It is a flexible substance that is solely beneficial to your body.

Is curd fat?

To determine whether curd contains fat. We need to comprehend the ingredients in curd. It resembles a solid more so than a liquid. Proteins make up a significant portion of curd's dry matter. But it also includes minerals, carbs, and lipids. The amount of fat might vary.

The amount of fat in it may range from 0.2% to 9%, depending on whether it was produced at home or purchased. Technology may significantly influence the production of curds with low, moderate, or high-fat contents. It contains fatty acids, which are necessary for our body's processes. Traditional curd typically contains 20–25% of mono-unsaturated fatty acids, which are beneficial and do not oxidize.

The water that makes up a large portion of curd (78–82%) is a protein-rich liquid. Between the curd and the container, liquid also accumulates. It's known as free water. Technology allows for the production of curd with less water, but the flavor would not be as satisfying. Casein is the major component of curd. This reserve protein gives curd its white colour. Its high protein content is curd's main nutrient. Naturally, this differs depending on the kind of curd.

The highly prized proteins in curd may be changed without causing any problems. Therefore, for added value, you might add additional nutritious foods. At the end of the day, curd provides us with a supply of very biologically valuable proteins.

What is the Best Time to Eat curd?

It is recommended to eat curd at least three times every day. And the greatest thing is? Curd is a food that you may eat for every meal, any time of the day. It's a versatile product that will only be good for your body.

Does curd with sugar increase weight?

Adding sugar to curd is one of the most frequent ways to consume curd. This extra sugar is what might cause weight gain. You may either eliminate sugar or reduce your intake.

Is curd good for digestion?

Curd is an excellent probiotic. Curd contains beneficial bacteria that aid in the digestion process. It enhances our digestive activity and is excellent for alleviating stomach distrain.

  • On an empty stomach, consume cool curd and wait 30 minutes before eating anything else. 
  • Curd includes 'healthy' bacteria that must survive stomach acid to reach your intestines. 
  • Most individuals have low stomach acid in the morning. 
  • This improves the likelihood of beneficial bacteria reaching the intestines.

Healthy curd recipes for weight loss

1. Curd Rice

  • Consider a mixing bowl
  • Add 14 cups of cooked rice, 1 cup of curd, salt, pepper, 12 chopped onions, 12 chopped tomatoes, 12 chopped cucumbers, and 2 tbsp soaking sprouts. 
  • Set aside after thoroughly mixing. 
  • Make a tempering with 1 tablespoon of mustard oil, 1 tablespoon of mustard seeds
  • 8-10 curry leaves, and 2 dried red chillies. 
  • Serve with the rice and curd combination.

2. Dahi Chiwda

  • Soak and wash 1 cup of flattened rice twice. 
  • Mix it well with the curd. Serve with sugar or powdered jaggery on top. 

This nutritious and substantial meal is popular in Bihar, Jharkhand, and Uttar Pradesh.

3. Cucumber Raita

  • Peel and grate 2 medium cucumbers, then sauté in a pot with 1 tablespoon butter until dry. 
  • In a mixing dish, combine 1 cup curd, 1 teaspoon sugar, salt, and pepper to taste, 12 teaspoon cumin powder, and 12 teaspoons red chilli powder. 
  • Mix in the sautéed cucumber well. 
  • Serve with plain or filled paratha. 

This raita pairs beautifully with biryani.

Take Away

So, if you're seeking a superfood that can also be a force of direction for weight reduction, curd when used appropriately, can never be a bad decision. It is nutritious, but most importantly, it is organic.

Frequently Asked Questions:

1. Is curd rice good for weight loss?

Yes! Curd rice aids in weight loss and also keeps digestive problems at bay.

2. Is homemade curd good for weight loss?

Yes, Curd is known as a fat burner and thus it aids in weight loss.

3. Can we eat curd and milk together?

Milk and curd are both sources of animal protein and should not be eaten together. When these two are consumed together, they may cause diarrhea, acidity, and gas.


  1. John A Sunyecz, Aug 2008, The use of calcium and vitamin D in the management of osteoporosis
  2. Niv Zmora, Gili Zilberman-Schapira, Jotham Suez, Zamir Halpern, Eran Segal, Eran Elinav, Sept 2018, Personalized Gut Mucosal Colonization Resistance to Empiric Probiotics Is Associated with Unique Host and Microbiome Features
  3. Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women