Dairy Foods and Weight Loss

Can it be that ordinary dairy products are the secret to successful weight loss? A number of studies recently have shown that people who consume more calcium (1200-1300 mg per day) in the form of dairy products are more successful at losing fat when following a reduced-calorie diet than those who consume less calcium (400-500 mg per day). The reasons remain unclear, but it seems that the calcium changes the metabolism in fat cells to reduce fat production and increase fat breakdown. The effect of calcium was even greater when consumed in the form of dairy products rather than supplements. ...........

Before you start gobbling up cheese and milkshakes, however, remember that dairy products can also be high in saturated fat. Choose low-fat or non-fat dairy products, like skim milk, non-fat, light yogurt, and low-fat cheeses. One serving of dairy typically contains about 300 mg of calcium, so aim to get at least three servings a day. Dairy products are also great sources of protein, phosphorus, riboflavin, vitamin A, vitamin B12, and magnesium. As you consume more dairy products, you’ll also help your bones stay strong.

What if you’re lactose intolerant? You can still enjoy dairy foods, with a few modifications. Cheese and yogurt with active cultures contain less lactose than milk. Most individuals who are lactose intolerant can drink small portions of milk (1/2 cup) with food without symptoms. Another option is to choose dairy products that are lactose-free or take a lactase enzyme tablet when you do have regular dairy foods.