A large portion of the population does not assimilate dairy very well, which can lead to gastrointestinal problems, including bloating, gas, diarrhea and other symptoms related to an irritable bowel syndrome diagnosis. Eliminating a food your body does not tolerate will alleviate weight gain from bloating and help you better absorb nutrients, which can cut cravings. It also helps you become more mindful of what you eat and cuts your processed food consumption. Ditching dairy and following a healthful diet can lead to weight loss success.
Step 1
Become a food ingredient detective, as dairy is added into a variety of processed foods. Avoid milk solids, curds, whey, casein, sodium caseinate, lactose, sodium lactylate, lactalbumin and other names that begin with lact, caramel coloring, added protein, Recaladent. Look for milk solids in chicken broth, canned tuna as hydrolyzed caseinate and in poultry as it is often infused with lactose to keep it fresher.
Step 2
Learn how to gain your calcium from nondairy sources such as vegetables, including broccoli, Chinese cabbage, kale and spinach. Sardines in oil, chia, tofu and fortified fruit juices are other good options. Cereals often are fortified, but watch out for dairy on the ingredients list.
Step 3
Find the number of calories you need to maintain your existing weight. Meet with a dietitian to determine your "baseline" calorie need or use a formula to get a basic idea. The American Dietetic Association formula has you multiply your weight by 13 to get an idea of your baseline. If you are active multiply by 15. If you are obese and sedentary, multiply by 10.
Step 4
To lose weight, consume 500 to 1,000 fewer calories than you burn each day. This allows you to lose 1 to 2 pounds weekly. This is the most sustainable weight loss rate, according to the Mayo Clinic.
Tips and Warnings
- Reading labels can be a pain, but the upside is that eliminating dairy leads to an increased awareness of what you are eating. This helps you think about everything you put in your mouth and can decrease mindless eating. In general, men and women ages 19 to 50 need 1,000 mg calcium daily. That goes up to 1,200 for folks older than 50.
References
- American Dietetic Association: Eat Right
- Judy D. Simon; Registered Dietitian; University of Washington's Family Medicine Department
- Super Nutrition For Women; Ann Louise Gittleman, Ph.D.; 2004
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