Milk: It does a weight-loss-body good?. A study from Israel indicates that people trying to lose weight might have greater success if they have higher intakes of calcium from dairy products (e.g. milk, cheese, yogurt) and higher levels of vitamin D in their blood.
Before you go full speed ahead into this Double D diet (Dairy & D), keep in mind a few things. First of all, the Dairy Council has sponsored much of the research on dairy intake and weight loss, this study included. Also, a diet high in dairy may increase your risk of prostate and breast cancer, as the study points out.
Although there are potentially negative side effects, that doesn’t mean that a moderate intake of dairy can’t be a healthy addition to your weight loss plan.
- Milk: Choose skim or low-fat. If you’re not used to the taste, gradually work your way down from whole milk to 2 percent, then to 1 percent, and finally to skim.
- Yogurt: Greek yogurt has more protein than regular. Also, beware flavored yogurts are loaded with sugar.
- Eat a cheese stick for a snack. Look for “reduced fat” or “made with skim milk” on the label.
As far as vitamin D is concerned, it also might reduce colon cancer risk and keep your memory going in your later years. Spending some time in the sun (five to 30 minutes about twice a week) can help increase your vitamin D as well as having fatty fish (e.g. salmon) or vitamin D-fortified foods like milk (dairy or non-dairy). You could ask your doctor to check your vitamin D to see if you should be taking a supplement.
In the end, remember portion sizes and exercise. Ultimately, weight loss is based on one very simple equation: Calories in is less than calories out. That said, everyone looks great with a milk mustache!