The Benefits of Dairy for Weight Loss and Health

In recent years, there have been many conflicting reports about the weight loss benefits -- or lack thereof -- offered by dairy products. If you listen to merchandisers of dairy products or representatives of the dairy industry, you’ll hear that milks, yogurts, and cheeses help to promote fat-burning and weight loss. But then the lactose-opposed organizations pipe up, claiming that such weight loss allegations aren’t true and that milk can actually have an adverse impact on our health.

There have been several studies in recent years that have shown the consumption of dairy products to affect greater weight loss than diets with less amounts of dairy when the same amount of calories was consumed. Critics of these studies have pointed out that the subjects evaluated consumed a calorie-reduced diet, and that those who paired normal calorie diets with dairy consumption didn’t report as noticeable an amount of weight loss. Moreover, skeptics have alleged that these studies sampled only animals or uncontrolled samples of people.

Controversy notwithstanding, the results of the studies are difficult to discount. When two groups consumed the same amount of calories but differing levels of dairy products, the group that ingested the most dairy experienced a significant reduction of body fat when compared to the other group. When low-fat milk was incorporated in a reduced-calorie diet, more fat loss was noticeable in the stomach area, implying that dairy could be linked to slimmer abdominals. Although some claim that dairy actually causes bloating, this is only the case for those who have trouble digesting these types of foods due to a lactose intolerance.

Ingesting dairy in its pure food format is more effective at promoting weight loss than using calcium supplements. Dairy products offer a beneficial mixture of calcium and vitamin D, naturally formulated to be absorbed more easily by the body than pills containing the same minerals and vitamins. When choosing which dairy products to add to your diet, opt for sensible choices like skim milk, low-fat cheeses, and low-calorie yogurt. The large amount of calories and fat found in whole milk, cream, and shakes will likely counteract any weight loss benefits offered by the calcium content.

Although calcium is the main fat fighter found in dairy products, there are some other components that deserve accolades. Minerals like phosphorous and magnesium have been shown act as calcium helpers in breaking down fat stored in cells. Also, the substantial protein levels found in dairy products work to increase the rate of our metabolism and help to preserve fat-burning muscle.

Setting the weight loss controversy aside, it can’t be disputed that dairy products offer valuable health benefits, perhaps most importantly in women and children. The National Dairy Council recommends the consumption of 3-4 daily servings of milk, cheese, or yogurt, whose naturally nutrient-rich content can help achieve enhanced overall well-being. Dairy products have been proven to increase bone strength and prevent osteoporosis, and have also been linked to reduced chances of stroke, heart disease, hypertensions, and even some forms of cancer. Low-fat dairy has even been shown to lessen the probability of women developing diabetes and high blood pressure.

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