Most people are familiar with milk's healthy effects on the development of strong bones, but milk's role in weight loss and dieting is a newer topic with potential positive outcomes. A registered dietitian can help determine how milk can fit into your diet and customize a meal plan that works best for your individual needs.
Types of Milk
There are many types of milk available in stores, ranging from full-fat whole milk to fat-free chocolate milk. In addition to cow's milk, soy, almond and rice milk are among some popular varieties. For those trying to lose weight and follow a healthful diet, choosing low-fat milks are the best choices. With cow's milk, this includes skim or 1% milk. Although soy milk sounds like a healthy choice, when flavorings such as vanilla and chocolate are added, these milks can contain as many calories as a bowl of ice cream. Choose the "light" variety of soy milk.
Weight Loss Properties
Several new studies have been published suggesting that milk may have characteristics that can help with weight loss. According to a study published in the "American Journal of Clinical Nutrition," adults who drank about two glasses of low-fat milk each day or obtained the equivalent amount of calcium from low-fat dairy foods lost more weight after two years than those who consumed less. How milk helps with weight loss is still being investigated, but it seems to correlate to the amount and availability of calcium present in the milk.
Prevention of Weight Gain
Other studies suggest that although milk may not help you lose weight, it may help prevent you from gaining weight. A study published in the journal "Obesity" concluded that habitual consumption of low-fat dairy products, such as milk, over the course of at least 18 months may contribute to a lower body fat mass. Similar to milk's ability to help you lose weight, the mechanisms of how this happens is still under investigation.
Protein
Foods with sufficient protein content have a satiating effect, giving the sensation of fullness. Because milk has about 8 g of protein per one cup serving, adding a glass to your meal or snack may help you feel fuller by eating less. This, in part, can help you consume fewer calories. The protein content remains consistent regardless of the fat content, so choosing skim or 1% milk will provide the lowest calorie-to-protein ratio.
Adding Milk to a Healthy Diet
Drinking milk alone is not a magic solution to weight loss. Adding low-fat milk to an overall healthy, well-balanced diet coupled with increased physical activity will provide the best results. Whether or not milk has additional properties that can help with weight loss is still being researched, but adding a glass or two of low-fat milk to your day is a healthy way to increase your calcium, vitamin D and protein intake and may just give your diet an added boost.
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