Dairy and Your Waistline

If you are trying to lose weight, especially around your middle, there is good news!  Eating low-fat dairy products can help you accomplish your goal.

Restricting dairy products from your diet may hinder your weight loss goal.  According to new research, participants in the study that got 1,200 mg or more calcium from low-fat dairy (the equivalent of 4 servings of milk) lost 10 lbs. more than lose who consumed 500 mg or less and about 5 more pounds than those who consumed only 800 mg of calcium from supplements.  Calcium alone will help you shed the pounds, but calcium from dairy will also help you retain lean muscle which burns fat.  Dairy calcium promotes lipolysis (fat breakdown) throughout the entire body, but to a greater extent in the abdomen.

Know that simply popping pills won’t get you the results you want.  Other components aside from the calcium in dairy help you lose weight.  The unique mix of calcium, magnesium, phosphorous and protein in dairy may have something to do with maintaining lean muscle mass.

Don’t skimp on dairy while cutting back on calories.  The optimum amount of calcium from dairy consumption in the diet is 1,200 to 1,300 mg, which is equivalent to about four to five servings per day.  This is actually higher than the 2-3 serving recommendation for non-dieters.

Dairy sensitivities keep some people away from meeting their calcium needs.  Lactose-free products and digestive dairy enzymes help those with lactose intolerance.  Aged cheeses, foods with the lactase enzyme incorporated and yogurt (because of the probiotics they contain) are easier to digest.  There are varying degrees of sensitivity amongst those with lactose intolerance.  Some may be completely intolerant while others may enjoy dairy with other foods in a meal.  Remember, calcium creates strong bones as well, so make sure you are getting enough.