If you are on a quest to lose weight, you are bound to get bombarded with a host of weight loss advice.
One of the most common pieces of advice is shunning dairy products to lose weight quickly.
Loaded with protein, calcium and a whole lot of other nutrients, milk is often considered a “complete food” in itself.
Infact, having a full glass of milk before hitting the sheets is said to aid a goodnight’s sleep.
Lately, a lot of people are reaching out for vegan alternatives of milk like soy and almond-based drinks.
This shift in preference may have something to do with the fact that milk is naturally high in lactose (sugar) and saturated fat.
However, according to research, adding a glass of milk to your daily diet can help you lose those stubborn kilos.
The milk diet for weight loss
According to a recent report published in the American Journal of Clinical Nutrition, dairy products including milk may aid your weight loss journey. The lead author of the study Danit R. Shahar explained, “Our study suggests that both higher dairy calcium intake and increased [blood] vitamin D are related to greater diet-induced weight loss.”
What does the research say
The research shed light on the fact that participants who consumed more dairy per day lost around 5.4 kgs at the end of six months when compared to those who did not consume a lot of dairy foods and lost only 3.1 kgs (approx) in 2 years.
While the link between milk and weight loss hasn’t been established clearly, there is enough evidence to include a glassful of milk in your daily diet.
It keeps you feeling full
There is a reason why your parents forced you to gulp down a glass of milk with breakfast in the morning. This wonder drink contains a hormone known as peptide YY which is well known for its hunger-fighting properties. So, in addition to kick starting your day on the right note, it also keeps you feeling full. As a result, you binge less and stick to your diet.
It makes for a good post-workout drink
Milk is abundantly loaded with calcium, protein, vitamin B2, B12 and several other important nutrients. This means a glass of milk after a power-packed work out session can give the necessary energy. It also helps in keeping your bones and muscles strong.
How much milk you should drink in a day for losing weight
Keep in mind that flavoured milk may taste better but isn’t necessarily your best bet to lose weight. It is laden with calories so it is advisable to stick to regular milk. For an adult around 250 ml of milk per day (a regular cup) packs around 150 calories, while a glass of skimmed milk contains just 83 calories.
So you can take your pick according to your calories requirements of the day. However, do make it a point to check for lactose intolerance and milk allergy beforehand
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