Curd for weight loss: Does it work?

Weight Loss
Coach Shivani
January 11,2023

Health-conscious people should rightly seek to maintain a balanced diet to help maintain a healthy weight. Many foods and beverages can significantly impact your weight, and there can also be a lot of myths about them. One such popular food is curd, and there are many myths about its effect on weight loss and weight maintenance.

Everybody knows that curd is produced from milk, but you may wonder if curd causes weight gain, helps with weight loss and, if so, how you can incorporate curds into your daily diet. Let’s dive deep into the details.

Curd is simply delicious, eaten with fruits or as a snack, and guess what? It can work well for fat loss. With that being said, you may have gotten confused and troubled with lots of questions, like –

  • What is the nutritional content of curd?
  • Is curd good for weight loss?
  • How to include curd in your daily diet?
  • What is the ideal amount of curd consumption daily?
  • Is homemade curd better than curd from the market?
  • Milk has fat which leads to weight gain; then how can curd help in losing weight?

Here our prime focus is on the weight loss benefits of curd and to make you understand its health benefits. Also, know how to include curd in your diet plan easily. Let’s deal with all of your questions one by one.

How is curd made?

Curd is a staple consumed almost in every Indian household regularly. The kitchen of every home has witnessed the process of turning milk into curd, but what is the actual process behind it? Well, the process is relatively simple. Turning milk into curd requires a small amount of curd as a starter. Curd is full of microorganisms, like lactobacillus. These microorganisms are what you may have heard of as probiotics that our intestine needs.

The probiotic microorganisms from the little curd used as a starter bring about bacterial fermentation of milk, converting the lactose, a carbohydrate of milk, into lactic acid, which leads to the fermentation of milk, and voila, your curd is ready. 

Also Read: Is apple cider vinegar good for weight loss?

Nutritional facts of Curd

Now, it is time to understand why curd is good for your body in the first place. The ideal approach here would be to analyse the nutrients present in it. The best way to measure curd’s nutritional value would be in 100 grams of curd.

  • Calories: 98
  • Carbohydrates: 3.4 grams
  • Proteins: 11 grams
  • Fat: 4.3 grams
  • Sodium: 364 mg
  • Potassium: 104 mg
  • Sugar: 2.7 mg

Curd also has some other essential micronutrients, such as vitamins and minerals, which include:

  • Vitamin-B12
  • Vitamin A
  • Calcium
  • Vitamin D
  • Magnesium
  • Cobalamin
  • Thiamin
  • Riboflavin
  • Niacin
  • Pantothenic acid
  • Choline

As you can see from the above, the curd is rich in proteins that act as the body’s building blocks and is required for many things including immunity & hair health and not just muscles. In addition, curd also provides sodium and potassium to the body, which is good for bones, teeth and the proper working of the nervous system. The probiotics in curd are essential for maintaining good gut health. However, it is much more than that. After all, there’s a reason why curd is so prevalent in every household.

Does curd help with weight loss? 

Curd consists of various nutrients that aid in weight loss and in maintaining a healthy body. There are many reasons why curd helps with weight loss, so let’s look at them in detail.

  • High calcium levels also inhibit fat absorption in different body parts, increasing its usage and promoting fat breakdown from body fat sources. The calcium constituents of dairy products such as curd have a better impact on the body than dietary supplements of calcium.
  • Curd contains a significant amount of proteins, and protein keeps you fuller for a more extended period. 
  • The high protein content of curd, since it keeps you full for a long time, prevents you from overeating and often snacking, which can be a big problem for people who are struggling with food cravings.
  • The probiotics in curd improve your gut health and keep your digestive system running smoothly. 

All the above facts show that curd is a healthy food and helps lose weight. But how to include curd in your diet is the crucial aspect.

Ways to include Curd in your diet

Curd, as white and plain as it looks, can be eaten in more than one way. The various ways to enjoy curd are given below: –

  • Scoop some curd in a bowl and add some cut fresh fruits. This can serve as a healthy snack at any time of the day.
  • You can also eat curd with a small amount of dry fruits.
  • Try adding some curd with your lunch and/or dinner. For example, you can try curd with Paratha or chapati. 
  • You can also try Greek yoghurt, a high-protein version of curd. You can also make it at home with a cheesecloth. 

Also Read: Indian Food For Weight Loss

What amount of curd should be consumed in a day?

Curd is a healthy and nutritious food that can be easily included in your diet to help your weight loss journey. Curd can be eaten at any time of the day. For weight loss and a healthy gut, you can include 2-3 servings of curd in your everyday diet. You can eat curd after you finish your meal, one serving after every meal. It is also suggested to consume unsweetened curd. Homemade curd is ideal. 

Is homemade curd better than store-bought curd?

Homemade curd is superior and better than curd bought from the store. Curd made at home has a better nutritional profile and is healthier than curd from the market. Store-bought curd can have sugars, unhealthy additives, and thickeners, which are necessary to keep them fresh for longer but compromise with the probiotic and nutritional content. Also, the bacteria used to ferment the curd is not diverse in store-bought curd. Homemade curd is the best in terms of thickness, cream, and flavour, as well as the diversity of healthy bacteria.

Also Read: Is Milk Good for Weight Loss

How is curd better than milk for weight loss?

Milk is a complete food. It has all the essential nutrients required for proper bodybuilding and functioning. However, milk can be difficult to digest, especially for lactose-intolerant people or those who are allergic to lactose. In such a case, for people intolerant to lactose and looking to include dairy products in their diet for weight loss purposes, curd is a great option. In curd, lactose is converted into lactic acid, which would not pose any problem to lactose-intolerant people as it is easier to digest. Apart from helping in weight loss, it also improves digestion, manages blood pressure, lowers harmful cholesterol levels, and meets the body’s essential mineral and protein requirements.


Curd, in a real sense, is a superfood. It improves the gastrointestinal system, strengthens your body, and helps with weight loss. It is healthy and can be included in your daily diet for significant health benefits. Prepare curd and home and try it with fruits as well as your main meals of the day.

About the Author

Coach Shivani
Shivani is a Precision Nutrition-Certified Nutrition Coach with experience of coaching thousands of women. As a mom of two, Shivani knows what it takes for women to achieve weight loss & a healthy lifestyle through diet, exercise & sleep habits. She dislikes one-size-fits-all type advice.

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