Sticking to a weight loss plan when following a dairy-free diet might be easier than you think. While you may miss ice cream and cheese, consider that dairy products often contain large quantities of fat and calories. Avoiding these foods is helpful in achieving your weight-loss goals. With a few tips, you can be well on your way to shedding pounds.
Identification
There are numerous reasons why people may not choose to eat milk products. Vegans avoid food derived from animals, including dairy foods. In addition, people who adhere to a dairy-free diet may have an intolerance to either lactose or casein; both are both derived from milk. Lactose intolerance, more common than casein intolerance, is the inability to digest lactose, a sugar found in milk and dairy products. According to the NIH, "Approximately 30 million American adults have some amount of lactose intolerance by age 20." Symptoms include diarrhea, stomach cramping, and flatulence.
Function
Dairy-free weight loss begins with avoiding all forms of dairy. Foods you should abstain from include cheese, yogurt, milk, cream, butter, curds and milk chocolate. Substitute products made with soy, rice and almond milk. Also, follow general weight-loss guidelines. Consume low-calorie and low-fat foods while increasing your physical activity.
The Harvard School of Public Health recommends eating whole foods, including whole grains, vegetables, fruits, beans. Refined carbohydrates including white bread, white rice, pastries and sugared sodas may contribute to weight gain and promote diabetes and heart disease. Drink plenty of water. Many weight-loss plans recommend consuming low-fat dairy products. Instead, supplement your diet with foods that are a nondairy source of calcium.
Features
While adhering to a dairy-free diet, choose low-fat and low-calorie foods that will supplement your diet with calcium. The University of Michigan Health System recommends healthy foods that are rich in calcium. For example, a 3 -oz. serving of tofu has 150 mg of calcium. Some fruits and vegetables are naturally rich in calcium. One cup of rhubarb packs in 348 mg of calcium. Dark and leafy vegetables are also a good choice; a half-cup serving of collard or mustard greens offers 179 mg of calcium. Seafood is another lean option; a 3- to 4-oz. serving of salmon boasts 225 mg of calcium.
Considerations
Daily calcium intake varies for adults. The University of Michigan Health System recommends adults ages 19 to 50 should consume 1000 mg, while those over the age 51 should consume 1,200 mg daily. Pregnant or nursing women are advised to consume 1,200 mg of calcium, and postmenopausal women should consume 1,200 to 1,500 mg of calcium daily.
Prevention/Solution
As with any food allergy, it is important to read food labels. To minimize allergic reactions, familiarize yourself with the food labels and ingredients. This is particularly important when considering prepackaged food and snacks that may be targeted to people who are trying to loose weight. The American Academy of Allergy Asthma & Immunology states that many countries, including the United States, require the eight primary food allergens are to be listed on food labeling in commonly understood language. Kosher foods with the labels "P" or the words "Parve" or "Pareve," the letter "M" or "Meat" are also free of dairy. According to MayoClinic.com, other ingredients in packaged foods indicating the presence of dairy include, whey, Casein, ingredients that containing the prefix "lact", artificial butter and cheese flavors and hydrosolate.
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