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Feeding and Diet

Milk and Dairy: their effects on weight loss

From building strong bones and being rich in calcium, it has been proven that dairy also help in controlling your weight.

Calcium, in milk and dairy products plays an important role in the ability to maintain a healthy body weight and controls overweight and obesity. Studies show that people who ate dairy products lost more weight than those who didn’t eat any.

How?

Experts back up the role of calcium in weight loss with many possible explanation

  • Dietary calcium helps in regulating metabolism
  • Dairy sources of calcium accelerate fat loss

However, more research is still needed to highlight the mechanism behind it.

How much is recommended?

Three servings of dairy products are recommended per day, where a serving of dairy consists of:

  • 1 cup of milk
  • 1 cup of yogurt/laban
  • 2 slices of cheese
  • 2 tablespoons of Labneh

Good to know

An increase in calcium intake equivalent to 2 dairy servings per day reduces the risk of overweight by almost 70%.

Now that Calcium in dairy is shown to help maintain a healthy weight, you should bear in mind that you should choose wisely from the range of dairy products.

What Dairy products are right for you?

Low-fat Dairy Products! Low-fat dairy keeps all its nutritional value even after the fat is removed. It contains all the essential nutrients of the full-fat dairy with the exception of saturated fats which are unhealthy for the heart and arteries.

Benefits of low-fat dairy products

  • Fights high blood pressure: Choosing low-fat dairy products decreases hypertension (high blood pressure) risk by 54%
  • Help reduces the risk of high cholesterol and cardiovascular diseases: Because they are lower in saturated fat, they help protect the heart and the vessels
  • Prevents osteoporosis: Low-fat dairy products contain almost the same amount of calcium in the full-fat version, therefore it maintains bone density

Check the calcium and calorie contents of various dairy products:

Dairy Products Quantity Calcium Content (mg) Calorie Content
Whole milk 1 cup 290 150
Low-fat milk 1 cup 295 120
Skimmed milk 1 cup 300 83
Nestle NESVITA® Pro-Bones Low Fat 1 glass 502 mg 120 Kcal
Nestle NESVITA® Pro-Bones 0 Fat 1 glass 502 mg 88 Kcal
Yogurt, full fat 1 cup 274 140
Yogurt, low fat 1 cup 274 125
Labneh 2 tbsp 60 60
White cheese 30 g 130-150 70 - 80 Kcal
Yellow cheese 30 g 200-220 110 - 140 Kcal