If you have a fat meal you can have any kind of natural yoghurt – even full fat Greek yoghurt if you like it (or crème fraiche or fromage frais). With a carb meal you would need to have (very) low fat natural yoghurt /crème fraiche/fromage frais. This is why you can have skimmed milk with cereal, as the milk is so low fat it is OK to have with the carb. Not mixing fats and carbs takes a bit of effort, but it is so worth it, as this ‘rule’ really impacts weight loss.
If you want something with yoghurt for dessert, the one fruit that you can have after meals is berries – strawberries, raspberries, blackberries etc. Berries are so low in carbohydrate that they can be eaten with fat meals and they also don’t cause bloating after eating other foods.
