Is Oikos Triple Zero Good for Weight Loss?
Yes, Oikos Triple Zero is indeed good for weight loss because it is low in calories, and sugar and high in protein.
The triple zero term stands for zero added sugars, zero artificial sweeteners, and zero percent fat. Which I think does stand true.
And it does make it weight loss-friendly. But there are a couple of wrinkles about this product that you need to keep in mind before you add it to your diet. I’ll talk about this Greek nonfat yogurt in detail in the sections below. So come join me.
Nutritional Value of Oikos Triple Zero
As per the official website of Oikos, 1 cup of blueberry-flavored Greek yogurt contains the following nutrients:
Serving Size: 1 cup (150 g)
Calories: 90
Protein: 15 g
Carbs: 8 g
Sugar: 5 g
Fiber: 0 g
Fat: 0 g
Potential Benefits Of Oikos Triple Zero Yogurt For Weight Loss
The benefits of this product are simple and can be summed up into 3 things that stand out.
It Only Has 90 Calories Per Cup
This means that you can use it as a low-calorie snack. Look, with weight loss, one of the most important factors is that you have to be in a caloric deficit state.
I am not saying that that’s all that’s important to lose weight, but it surely plays a big role. So, if your diet contains foods that are high in calories, it will be difficult for you to do that.
But with low-calorie foods like Greek yogurt, you can enjoy it as a snack and still maintain your caloric deficit.
It Has Pretty Low Natural Sugars
If you look at the nutrition facts label of Oikos Triple Zero, it shows that it has 8 g of carbs and 5 grams of sugar.
But don’t concern yourself with this, the sugar is from lactose, also known as milk sugar. Since yogurt is a dairy product, it naturally contains some sugar.
Greek yogurt is also different from regular yogurt because it’s strained to take out the liquid part called whey. This makes it thicker, and creamier, and it has less lactose.
Also, Greek yogurt has a glycemic index of 11 and a glycemic load of 1.6. If you’re not sure what that means, it’s just a way to tell how different foods can change your blood sugar levels.
The glycemic index shows how fast a food can raise your blood sugar, and the glycemic load gives an idea of how much the food might affect your blood sugar overall.
So, you don’t have to worry about the small amount of sugar in this case.
It is High in Protein
Protein, protein, protein – we all need it, but many of us don’t get enough.
According to Dr. Gabrielle Lyon, a functional medicine practitioner, and the founder of the Institute for Muscle-Centric Medicine, we need at least 1.2 g – 1.6 g of protein per kilogram of our body weight.
Yet, the official recommendation is to eat 0.8 g of protein per kg. What does this have to do with weight loss? Well, when you’re losing weight, you want to lose fat, not muscle.
But often, when you’re exercising and in a caloric deficit, you might see the weight drop on the scale. Which is good but you need to know that your weight consists of water, bones, fat, and muscle.
Ideally, you want to lose excess fat and retain or build more muscle. And to build or maintain muscle mass while losing weight, you need a good amount of protein in your diet.
And that’s exactly where high-protein, low-calorie foods like Greek yogurt help you do that.
Also Read: Are Protein Bars Good For Weight Loss?
Downsides of Oikos Triple Zero Yogurt for Weight Loss
I gotta say, the downsides of this product are not overly bad, only some light things to keep in mind.
You Have To Watch Out For the Stevia Leaf Extract in
Oikos Triple Zero Yogurt, while free from added sugars and artificial sweeteners, includes stevia, a natural, non-caloric sweetener.
Stevia can be a double-edged sword in weight loss journeys. Any non-caloric sweeteners may potentially hinder your weight loss efforts, i ll explain why.
When we eat carbs, they turn into sugar in our bodies, which makes our blood sugar levels go up.
Our body then makes insulin, a hormone that helps sugar go from our blood into our cells, where it’s used for energy or stored as fat.
But sometimes, our body starts making insulin as soon as we see, smell, or taste food, even before we eat any sugar. This is called a cephalic insulin response.
So when we taste something sweet from these sweeteners, our body might start making insulin too soon. This could potentially make you more hungry and lead to weight gain.
But again, there is a lot more research that needs to be done on this before it can be said that this is a real problem. Just make sure to have your yogurt in moderation and you should be okay.
There Are Complaints about Tummy Troubles
I found many instances where people complained of an upset stomach or indigestion after eating Oikos Triple Zero.
Based on my understanding, it is possible that certain emulsifiers and natural thickeners that they use in their products such as tapioca starch, carb bean gum, modified corn starch, etc, may not be suitable for some people.
Now this could be for different reasons, either they could be allergic or their body is unable to tolerate certain ingredients well. But I can only speculate.
So, before you buy this yogurt, it’s good to know if you’re allergic to anything in it. This way, you can avoid feeling sick or having to go to the bathroom a lot.
Variation in Weight Watchers Points System (doesnt apply to everyone)
For those of you on the Weight Watchers program, the points value of Oikos Triple Zero Yogurt, particularly the strawberry flavor, has been a point of confusion.
As per the Weight Watchers Points system, foods are assigned a points value based on their nutritional content, including calories, saturated fat, sugar, and protein.
However, I came upon a Reddit thread that revealed that the strawberry flavor of Oikos Triple Zero was logged as two points instead of one, as previously thought.
This inconsistency in points could affect all of you tracking your intake for weight loss through Weight Watchers, as the system is designed to simplify dietary choices by assigning a numerical value to foods, guiding portion control and overall food intake.
It’s nothing significant, just something to keep in mind.
Also Read: Smoothie vs Milkshake: Which is the Better Choice For Weight Loss?
Tips to Incorporate Oikos Triple Zero into a Weight Loss Diet
As always, you gotta know how to wean a food into your diet so that you don’t leave any chance of it hindering your weight loss efforts.
Mindful of Portions
Even healthy foods can contribute to weight gain if eaten in excess. Understanding portion sizes helps in managing caloric intake, which is crucial for weight loss.
Familiarize yourself with the serving size on the yogurt’s nutrition label.
Use household items like measuring cups or visual cues (a serving of yogurt is about the size of a tennis ball) to gauge portions without always needing a scale.
Use as a Dessert Alternative
Oikos Triple Zero can be an excellent way to satisfy sweet cravings without the high sugar content of regular desserts.
Blend the yogurt with frozen fruits for a healthy smoothie bowl, or freeze it to make a frozen yogurt treat.
Experiment with spices like cinnamon or nutmeg, which add flavor without calories.
Use it as a Pre or Post Workout Snack
After you exercise, your body needs protein and carbs to repair and grow the muscle tissue that was damaged during the workout.
That’s why it’s a good idea to eat something that has both carbs and protein soon after your workout. Such as a Greek yogurt with some fresh fruit in it.
There was a time when it was a popular belief that you must have your whey protein shake or your protein-rich meal as soon as you are done with your workout.
Because there is something known as ‘anabolic window’ that closes within 1 -2 hours after your workout. But turned out that this isn’t really the case.
Dont get me wrong, there is an anabolic window however, newer studies show that it is much longer than thought before.
You might have a few hours to get the benefits from your protein-rich shake or meal.
Also, if you ate a meal with plenty of carbs and protein as a pre-workout, that meal can also help your body recover even after your workout is done.
Also Read: Is Gatorade Good For Weight Loss?
Smart Ingredient Substitute
Many recipes can be made healthier by substituting high-fat or high-sugar ingredients with Oikos Triple Zero.
In baking, replace some of the oil or butter with yogurt to reduce fat content.
In savory dishes, use it as a base for creamy sauces or dressings, cutting down on mayonnaise or cream.
Be Aware of Sweetener Effects
Non-caloric sweeteners like stevia can sometimes trigger a physiological response similar to sugar, potentially leading to increased appetite or cravings.
If you notice such effects, consider alternating between sweetened and unsweetened yogurts.
Experiment with adding natural sweetness through fruits, which also provide fiber and essential nutrients.
Read Labels for Artificial Ingredients
Knowing exactly what’s in your food is crucial, especially when following a specific diet or having dietary restrictions. Look beyond the nutrition facts to the ingredient list.
Research unfamiliar ingredients to understand their purpose and potential impact on your health. This practice empowers you to make choices that align with your dietary goals and preferences.
Also Read: Is Hot Chocolate Good For Weight Loss?
Alternatives To Oikos Triple Zero For Weight Loss
I love me some plain Greek yogurt, but I know a lot of you guys don’t like plain yogurt, so here are some alternatives to Oikos that offer flavored yogurts that you can check out if you like.
Fage BestSelf
This is another brand of Greek yogurt that is high in protein, low in fat, and free of lactose, added sugar, and artificial sweeteners. It also contains live and active cultures that support gut health.
Siggi’s
This is a brand of Icelandic-style yogurt, also known as skyr, that is thick, creamy, and high in protein. It is low in fat and sugar and uses simple and natural ingredients, such as milk, fruit, and cane sugar.
Chobani Complete
This is a brand of Greek yogurt that is high in protein, low in fat, and contains no added sugar. It also has added fiber, which can help with digestion and weight loss. It comes in various flavors and formats, such as cups, shakes, and tubes.
Kite Hill
This is a brand of plant-based yogurt that is made from almond milk. It is high in protein, low in fat, and free of dairy, soy, gluten, and artificial ingredients. It also has live and active cultures that support gut health.
Also Read: What Role Do Hormones Play in Weight Loss?
Conclusion
Overall, I’d give Oikos Triple Zero Greek yogurts a thumbs up for being weight loss-friendly. It’s important, though, to be conscious of the quantity you consume, particularly due to certain emulsifying ingredients it contains.
There have been instances where some individuals experienced stomach upset and indigestion, so it’s something to be aware of.
Aside from that, timing is key. Enjoying it in the morning or as a post-workout snack is ideal. This way, you can make the most of its benefits while fitting it seamlessly into a healthy, balanced diet.
FAQ
Is Oikos Triple Zero actually healthy?
Yes, Oikos Triple Zero can be considered healthy. It’s high in protein, has no added sugars, artificial sweeteners, or fat, and includes live and active cultures. However, it does contain natural sweeteners and some artificial ingredients, which some individuals might prefer to avoid.
What’s the best yogurt for weight loss?
The best yogurt for weight loss is typically a high-protein, low-sugar variety like Greek yogurt or Icelandic Skyr. Opt for plain or unsweetened versions to avoid added sugars, and consider the fat content based on your dietary preferences.
Is Oikos protein yogurt good for weight loss?
Yes, Oikos protein yogurt can be good for weight loss. Its high protein content helps promote satiety, which can aid in managing hunger and reducing overall calorie intake. However, as with any food, it should be consumed as part of a balanced diet.