Can I Have Greek Yogurt on My HCG 2.0 Diet Protocol?


Posted by Dr. Zach

I enjoy getting questions from dieters on our HCG 2.0 Facebook Support Group. I do my best to answer them individually, but if it’s a question I get regularly, I try to elaborate a bit in my blog as you see here.

Eric’s question is in regard to Greek Yogurt and whether it’s allowable on your HCG 2.0 diet protocol. Before we answer that, let’s briefly discuss the difference between Greek Yogurt and the plain old yogurt we all grew up with.

Differentiating Greek form Plain Yogurt

In the preparation process of Greek Yogurt the whey is strained from the top of the yogurt. Whey is the watery or fluid part of the remains after the curdling of the milk.  This makes the yogurt naturally thicker, but it also removes sugar which makes Greek Yogurt much lower in carbs.

Now, in researching this, my first question was, “how can Greek Yogurt contain MORE protein than it’s regular yogurt counterpart if the whey has been removed?” Keep in mind that whey is the fluid part of yogurt, so by removing it, Greek Yogurt has a natural thickness to it. On the other hand, regular yogurt is very watery so thickening agents must be added, such as corn starch, which “weigh” down the protein concentrations.

Something to Be Cautious About…

Greek Yogurt is the new trend in healthy eating, so many brands are trying to tap into dollar signs. And since there are no FDA guidelines on the word Greek, it’s popping up on many brand of Non-Greek Yorgurt, in addition to dips and even salad dressings.

So How Do You Tell the Difference?


Better than regular yogurt, but still high in carbs


When reading the food labels, stay from ingredients other milk and live active cultures. What are live active cultures? These are the living organisms, such as Lactobacillus bulgaricus and Streptococcus thermophilus, that convert pasteurized milk to yogurt during fermentation. These are also what are know as pro-biotics and are essential to a healthy gut. The word bacteria has a negative connotation, but, in fact, there is a whole of good bacteria that reside in your GI, in your mouth and on your skin. These good bacteria consume germs and fungus and actually help in the digestion of our food.

Another way to tell the difference between Greek Yogurt and regular yogurt is to look at the protein count. Regular yogurt has very little protein, under 5 grams. Greek Yogurt should have at least 10-15. Chobani, for example has 14 grams of protein per serving.

So, What About Greek Yogurt and the HCG 2.0 Diet Protocol – Yes or No?

Howabout sometimes, but not everyday. Despite the higher protein concentration, Greek Yorgurt still contains a lot of sugar and carbs. If you’ve read HCG 2.0, you’ll know that carbs inhibit ketosis. The more you do to help the HCG by limiting carbs, the more the HCG will do to help you.


Dr. Zach


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