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Milk And Weight Loss- A Slimmer's Breakthrough, Or Not?

Wednesday, July 01, 2009
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A lot of people on weight loss programs avoid milk and dairy products because they think these are `fattening'. In fact, a pint of skimmed milk contains just 190 calories and 0.6g fat, while a pint of semi-skimmed milk contains 260 calories and 9g fat - that's less than most small chocolate bars!
But by ditching dairy, slimmer's are not only missing out on bone-building calcium, they're also missing out on a potentially important fat fighter!

Researchers at Purdue University in Indiana found that young, normal weight women who had 1,000mg of calcium every day - the amount of calcium found in about 1½ pints of semi-skimmed milk - lost about 6lb over two years.
The researchers found that the women who had maintained a high-dairy/high-calcium intake over the entire 18-month period had significantly lower fat mass compared to the women with lower calcium and dairy intakes (less than 800 mg of calcium per day). Another interesting fact they found was that increasing dairy intake appeared to suppress a hormone that helped increase fat oxidation, or the amount of fat that's burned.

Leading calcium expert, Dr Michael Zemel and colleagues, analyzed the diets of 32 obese adults and discovered that those people eating three servings of low-fat dairy products a day lost more than 10% of their body weight. In contrast, those taking calcium supplements or those who had little calcium or dairy in their diet lost only 8% and 6% of their body weight, respectively.
All this research suggests that calcium can help a weight loss program, but the effect seems to be more dramatic when it's taken in the form of dairy products.

More work needs to be carried out to confirm the findings of these studies, but so far, results look promising. Consequently, don't be tempted to ditch the dairy and instead make sure you include low-fat products in your diet - aim for three servings daily E.g., a glass of milk, 1 cup of low-fat yogurt and a piece of low-fat cheese or paneer (Indian cottage cheese).

Your taste buds, bones and waistline will love you for it, and it could be better for your health than you think!

So, let us know if you have tried it, and whether it has worked for you?

By. Kanchan Saggi,

•    Eagan MS, Lyle RM, Gunther CW, Peacock M, Teegarden D. Effect of 1-year dairy product intervention on fat mass in young women: 6-month follow-up. Obesity. 2006;14:2242-2248.

•    Gunther GW, Lyle RM, Legowski PA, James JM, McCabe LD, McCabe GP, Peacock M, Teegarden D. Fat oxidation and its relation to serum parathyroid hormone in young women enrolled in a 1-y dairy calcium intervention. American Journal of Clinical Nutrition. 2005; 82: 1228-1234.



User Comments

30 August, 2011 | Ashok Srivastava | Reply

Ashok Srivastava Please let me know if what Dr Mercola is true ?
1. `Non-fat dried milk is added to 1% and 2% milk. Unlike the cholesterol in fresh milk, which plays a variety of health promoting roles, the cholesterol in non-fat dried milk is oxidized and it is this rancid cholesterol that promotes heart disease'.
2. `Like all spray dried products, non-fat dried milk has a high nitrite content'.
3.The recent approval by the FDA of the use of BGH (Bovine Growth Hormone) to increase their milk production is said to actually cause an increase in an insulin-like growth factor (IGF-1) in the milk of treated cows. IGF-1 survives milk pasteurization and human intestinal digestion. It can be directly absorbed into the human bloodstream, particularly in infants.

21 September, 2010 | Kanika Jain | Reply

Kanika Jain A recent study conducted by Ben-Gurion University of the Negev (BGU) researchers, published in American Journal of Clinical Nutrition suggests that milk intake may aid in weight loss.
The study, in which more than 300 overweight men and women, aged 40 to 65 participated found that people who consumed milk or milk products lost more weight on average than those who consumed little to no milk products. Researchers also found participants with the highest dairy calcium intake, equal to 12 oz. of milk or other dairy products (580 mg of dairy calcium), lost about 12 pounds (6 kg.) at the end of the two years. Beyond calcium, the researchers also found that blood levels of vitamin D independently affected weight loss success.

26 June, 2010 | Mrinal Jhangiani | Reply

Mrinal Jhangiani Dear Prashant,
Thanks for your +ive feedback.
Its great when our readers let us know we are doing something right.
Yes, Kanchan is amazing, now if only we could get her to write one article a day!

26 June, 2010 | Prashant | Reply

Prashant I find the articles coming out from Kanchan to be very useful. And most of her articles are not just thoughtful but very successful for me. Thanks for all the advise NV and KS.

26 June, 2010 | Vijayalakshmi Iyengar | Reply

Vijayalakshmi Iyengar Low fat milk is a real wonder food! Available easily both at home and outside, provides a healthy way to tide over hunger, provides a host of nutrients,easy on the purse and most importantly helps you loose weight.

30 May, 2010 | Janki | Reply

Janki Dear Himani,
Milk can not be fattening if you take skim or semi skimmed. Usually we take out cream from bolied milk. Full fat milk may have some fat remaining even after taking cream. So, milk or other drinks made from full fat milk may add on calories. It is best to take skim milk for weight loss.

29 May, 2010 | Himani | Reply

Himani Hi,
I would like to know if cold milk is fattening?

31 August, 2010 | Ankita Nigam | Reply

Ankita Nigam @ Himani,

No cold milk is not fattening.

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