Drinking milk or other dairy products can potentially help you lose weight. Milk products should be part of a healthy weight loss plan in most cases. However, the type and amount of milk you consume are both important. Other factors as well should be considered when you are trying to lose weight.
Background
Different varieties of milk products exist. In addition to cow's milk, soy milk, almond milk and goat's milk are available. Cow's milk comes in different varieties such as whole, 2 percent, 1 percent and skim. When choosing a milk to drink for weight loss, typically a low-fat and low-calorie variety, such as skim, 1 percent or light soy milk is best. Skim milk only contains about 80 calories per serving and zero grams of fat. Milk also provides beneficial nutrients, such as protein, vitamin A, vitamin D, calcium and phosphorous.
Basics
Regardless of which method you choose for weight loss, it's important to consume fewer total daily calories. The types of food you choose are also important. According to a 2010 article published in the "Mount Sinai Journal of Medicine," the optimal weight-loss diet composition is unknown, and the importance of the amounts of dairy products consumed is debatable. Choosing fat-free or low-fat milk varieties instead of high-fat alternatives can help you reduce your total daily calorie consumption to lose weight.
Benefits
Some studies show that consuming adequate amounts of calcium and dairy products benefit weight loss.
A 2010 study published in the journal "Annals of Nutrition & Metabolism" found that in women, improved weight loss occurred when correcting a baseline calcium deficit by increasing total dietary calcium, calcium from dairy products and low-fat dairy product while following a hypocaloric diet. Another 2010 study, published in the "American Journal of Clinical Nutrition," found that greater weight loss occurred in participants with higher vitamin D and dairy calcium intakes.
Considerations
Not all studies show favorable results for the benefits of calcium on weight loss. The National Institutes of Health Office of Dietary Supplements notes that although some studies show benefits for consuming higher amounts of calcium on weight loss, other credible studies show that calcium from food or supplements has little or no effect on weight loss.
Recommendations
Milk and other low-fat dairy products should be included as part of a healthy, well-balanced weight loss plan. When following a 1,400- or 1,600-calorie meal plan, the U.S. Department of Health and Human Services recommends consuming 2 or 3 cups of milk or other low-fat dairy products each day. Light soy milk varieties can replace low-fat dairy products for people who can't tolerate cow's milk. Reduce your total daily calories by 500 per day to lose about 1 lb. of body weight each week.
Background
Different varieties of milk products exist. In addition to cow's milk, soy milk, almond milk and goat's milk are available. Cow's milk comes in different varieties such as whole, 2 percent, 1 percent and skim. When choosing a milk to drink for weight loss, typically a low-fat and low-calorie variety, such as skim, 1 percent or light soy milk is best. Skim milk only contains about 80 calories per serving and zero grams of fat. Milk also provides beneficial nutrients, such as protein, vitamin A, vitamin D, calcium and phosphorous.
Basics
Regardless of which method you choose for weight loss, it's important to consume fewer total daily calories. The types of food you choose are also important. According to a 2010 article published in the "Mount Sinai Journal of Medicine," the optimal weight-loss diet composition is unknown, and the importance of the amounts of dairy products consumed is debatable. Choosing fat-free or low-fat milk varieties instead of high-fat alternatives can help you reduce your total daily calorie consumption to lose weight.
Benefits
Some studies show that consuming adequate amounts of calcium and dairy products benefit weight loss.
A 2010 study published in the journal "Annals of Nutrition & Metabolism" found that in women, improved weight loss occurred when correcting a baseline calcium deficit by increasing total dietary calcium, calcium from dairy products and low-fat dairy product while following a hypocaloric diet. Another 2010 study, published in the "American Journal of Clinical Nutrition," found that greater weight loss occurred in participants with higher vitamin D and dairy calcium intakes.
Considerations
Not all studies show favorable results for the benefits of calcium on weight loss. The National Institutes of Health Office of Dietary Supplements notes that although some studies show benefits for consuming higher amounts of calcium on weight loss, other credible studies show that calcium from food or supplements has little or no effect on weight loss.
Recommendations
Milk and other low-fat dairy products should be included as part of a healthy, well-balanced weight loss plan. When following a 1,400- or 1,600-calorie meal plan, the U.S. Department of Health and Human Services recommends consuming 2 or 3 cups of milk or other low-fat dairy products each day. Light soy milk varieties can replace low-fat dairy products for people who can't tolerate cow's milk. Reduce your total daily calories by 500 per day to lose about 1 lb. of body weight each week.
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