Dairy Products and Weight Loss

There's no need to avoid dairy products if you're trying to lose weight.

There's no need to avoid dairy products if you're trying to lose weight.

Drink your milk and you may be less likely to suffer from osteoporosis, high blood pressure, heart disease and Type 2 diabetes, according to the U.S. Department of Agriculture. Dairy products may also help if you are trying to lose weight, as long as you stick within your recommended daily calories.

Dairy and Weight Loss

Getting calcium from dairy products may help you lose more weight, especially if it is accompanied by vitamin D, according to a study published in "The American Journal of Clinical Nutrition" in 2010. Consuming more dairy products may also result in lower body fat levels and a smaller waist circumference.

Potential Mechanisms

Anything that helps you eat fewer calories can help you lose weight. Dairy products may help keep you from feeling hungry for a longer time than some other foods with the same amount of calories. This effect is due to the calcium and protein dairy foods contain, according to an article published in "The British Journal of Nutrition" in 2011.

Type to Choose

Dairy products can be high calories and fat, including saturated fat, which can increase your risk for high cholesterol and heart disease. Opt for low-fat varieties, such as skim milk and low-fat yogurt or cheese. Low-fat and fat-free dairy products are also lower in calories, making it easier to fit them into a low-calorie diet. Avoid raw milk, since it can contain bacteria that causes food-borne illnesses. Pasteurizing milk eliminates these bacteria.

Considerations

Eating more dairy products only helps with weight loss as long as you are following a reduced-calorie diet, according to a meta-analysis of studies published in "The American Journal of Clinical Nutrition" in 2012. The authors also reported that the difference in weight loss isn't very big. Add dairy products to your diet in place of other, less healthy foods to help with weight loss.

 

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