You have probably heard the weight loss myth that dairy makes you fat. If giving up dairy was previously ruining your diet, you will be glad to know that dairy alone will not cause you to gain weight. In fact, eating dairy can actually help you lose more weight than you would eat the same number of calories without dairy. If you want to get rid of that gut once and for all, try adding dairy products to your diet. A study indicated that calcium-rich dairy products helped people lose more weight from the abdominal region (stomach area) than those taking calcium supplements or eating a low-calcium diet. Dairy is an excellent source of calcium; studies have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium.
Research has actually found that people who consume dairy products as part of a calorie-controlled diet lose more weight than people who skip dairy – and better still, most of this weight is lost from the waist, which not only makes us look slimmer but also reduces the risk of diseases such as heart disease and type 2 diabetes, both of which are linked to an ‘apple’ shape. Swedish researchers have also discovered that middle-aged men who consume high-fat milk, butter and cream are significantly less likely to become obese than those who avoided high-fat dairy. Their study contrasted two groups of men during a 12-year period, and those who followed the higher fat diet were more likely to stay lean. Aim for three servings of low-fat or nonfat dairy food each day such as a glass of skimmed milk, 1 small pot of low-fat yogurt and a matchbox-sized piece of low fat cheese. Now several new studies indicate that foods recommended for high fat diets, including butter, cream and full-fat milk can boost weight loss and keep you lean.
BEST DAIRY FOR NATURAL WEIGHT LOSS
Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline. Yogurt's got power-boosting protein and bone-building calcium. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat. In a study by the International Journal of Sport Nutrition and Exercise Metabolism, it was found that women who ate three servings of yogurt each day lost more fat than a similar group who was on a lower calorie diet.
A new study claims that the regular consumption of probiotics could help accelerate weight loss in women. Probiotics are thought to work by altering the permeability of the intestinal wall and helping keep pro-inflammatory molecules from entering the bloodstream, thereby preventing the chain reaction that can lead to weight-related illnesses like glucose intolerance, type 2 diabetes and obesity. Interestingly, researchers note that the consumption of probiotics made no impact on male participants. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar. Non-fat, low-fat, and low-sugar types keep a slim profile.
A new study claims that the regular consumption of probiotics could help accelerate weight loss in women. Probiotics are thought to work by altering the permeability of the intestinal wall and helping keep pro-inflammatory molecules from entering the bloodstream, thereby preventing the chain reaction that can lead to weight-related illnesses like glucose intolerance, type 2 diabetes and obesity. Interestingly, researchers note that the consumption of probiotics made no impact on male participants. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar. Non-fat, low-fat, and low-sugar types keep a slim profile.
Greek Yogurt
What makes Greek yogurt a delicious tool for weight loss is its protein content. Yogurt and other high-protein items may help you cut calories because they are low energy-dense foods, meaning they offer large amounts of vitamins, minerals and nutrients for relatively low calorie totals. For the best weight loss results, choose protein-rich foods that are lean, low-fat or fat-free. Nonfat Greek yogurt, is a high-protein dairy food that, when consumed in moderation, can be part of a well-balanced, healthy weight loss meal plan. Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar that you want to avoid. However, Greek yogurts are also loaded with probiotics that can work to reduce bad bacteria in the intestines, minimize belly bloating and fight belly bulge.
Skim Milk
It is generally thought that by drinking skimmed milk you can get whole milk’s benefits – Vitamin D, calcium and protein amongst others - without the fat and calories. Skim milk is equivalent to whole milk on every nutritionally aspect other than its total calories, fat and cholesterol contents, making it an ideal dietary choice for cardiovascular health and weight management.
Skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein. There's also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section. So not only can drinking skim milk help you burn fat better and lose weight, it may also help trim inches off your waistline.
Skimmed and semi-skimmed milk actually have more calcium because the calcium is in the watery part, not the creamy part. Switching to low-fat dairy products doesn’t mean you’ll get less calcium either. In fact low fat milk actually contains slightly more calcium than full fat milk. If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat. Aim for three servings of dairy food each day such as a glass of skimmed milk.
Skimmed and semi-skimmed milk actually have more calcium because the calcium is in the watery part, not the creamy part. Switching to low-fat dairy products doesn’t mean you’ll get less calcium either. In fact low fat milk actually contains slightly more calcium than full fat milk. If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat. Aim for three servings of dairy food each day such as a glass of skimmed milk.
Cheeses
You don’t need to eliminate cheese from your diet if you’re hoping to lose weight. Regular cheeses are fairly high in calories, so eat them in moderation or avoid them if you're trying to lose weight. Choosing reduced-fat cheeses instead of regular cheese significantly reduces your calorie intake, which is beneficial when you’re trying to lose weight. So don’t cut out cheese from your diet completely either (Aim for a matchbox-sized piece of low fat cheese). Low fat hard cheese such as Cheddar is now readily available.
Reduced-fat, low-sodium cheddar, low-fat cottage cheese with no sodium added and low-sodium mozzarella cheese are significantly lower in calories, sodium and saturated fat than regular cheddar cheese. Other cheeses such as Edam, Feta and Goat’s cheese are also slightly lower in fat than standard Cheddar so are better choices. Cottage cheese is much lower in fat and calories, but it’s also much lower in calcium. A study shows that decreased meat and cheese consumption predicts weight loss in overweight and obese individuals.
Reduced-fat, low-sodium cheddar, low-fat cottage cheese with no sodium added and low-sodium mozzarella cheese are significantly lower in calories, sodium and saturated fat than regular cheddar cheese. Other cheeses such as Edam, Feta and Goat’s cheese are also slightly lower in fat than standard Cheddar so are better choices. Cottage cheese is much lower in fat and calories, but it’s also much lower in calcium. A study shows that decreased meat and cheese consumption predicts weight loss in overweight and obese individuals.
Whey Protein
Whey protein is a popular ingredient in weight loss and meal replacement products. This milk-derived compound known as whey may be a valuable weight-loss aid. Studies indicate that whey may boost weight-loss efforts via several mechanisms of action, such as supporting satiety, improving insulin sensitivity, and optimizing muscle mass. Moreover, research suggests that whey may help reduce stress, moderate cortisol (This hormone moves stored fat to the abdomen area and creates belly fat), and support healthy serotonin levels, thus imparting feelings of well-being. This multifaceted nutrient may thus help to improve whole-body wellness by supporting healthy weight, mood, and biochemistry.
One theory behind the correlation between whey protein and weight loss is that protein encourages you to eat less; protein is a more satiating nutrient than either fat or carbohydrate. That means adding whey protein to your diet can make you feel fuller, encourage you to consume fewer total calories and even improve your metabolic activity. To achieve weight loss with whey protein, you need to use it in a smart way. Rather than adding extra calories to your diet by drinking whey shake in addition to meals, use the shake as a replacement for a daily snack or small meal.
One theory behind the correlation between whey protein and weight loss is that protein encourages you to eat less; protein is a more satiating nutrient than either fat or carbohydrate. That means adding whey protein to your diet can make you feel fuller, encourage you to consume fewer total calories and even improve your metabolic activity. To achieve weight loss with whey protein, you need to use it in a smart way. Rather than adding extra calories to your diet by drinking whey shake in addition to meals, use the shake as a replacement for a daily snack or small meal.
Butter
If eating saturated fat caused heart disease and weight gain, then eliminating those fats should have resulted in a decline in heart disease and an increase in weight loss. New studies show that there is no association between saturated fat and heart disease. Some experts cite the satiety factor. In other words, consuming food high in fat, such as butter, fills you up, so that you eat less. They also refer to this factor in the success of low-carb diets. Butter contains short- and medium chain fats, which are metabolized differently from other fats. They lead to improved satiety and increased fat burning. Butter, especially grass-fed, is a great source of a fatty acid called Acid.
This fatty acid has powerful effects on metabolism and is actually sold commercially as a weight loss supplement.CLA has been shown to have anti-cancer properties as well as lowering body fat percentage in humans. The nutrition authorities often recommend that we choose low-fat dairy products. That way, we can get the calcium we need without all those “bad” fats and calories. But despite the higher calorie content, eating high-fat dairy products is not associated with obesity. They discovered that high-fat dairy like Butter did not increase risk of metabolic disease and was associated with a significantly reduced risk of obesity.
This fatty acid has powerful effects on metabolism and is actually sold commercially as a weight loss supplement.CLA has been shown to have anti-cancer properties as well as lowering body fat percentage in humans. The nutrition authorities often recommend that we choose low-fat dairy products. That way, we can get the calcium we need without all those “bad” fats and calories. But despite the higher calorie content, eating high-fat dairy products is not associated with obesity. They discovered that high-fat dairy like Butter did not increase risk of metabolic disease and was associated with a significantly reduced risk of obesity.
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