Milk may not be an ideal tool for weight loss. Research published in the July 2011 issue of "Current Opinion in Clinical Nutrition and Metabolic Care" notes that liquids are less filling than solid foods. Certain milk varieties may be useful for dieting. Milk has a number of beneficial nutrients for health, although your overall calorie content will determine your weight loss. Check product labels when available, as nutrition facts may vary slightly between brands.
Types of Milk
Dairy products are typically high in fat, but several varieties of milk with different amounts of fat are available. Whole milk, or regular milk, is the highest in fat and calories, with 146 calories and 8 g of fat in each 8 oz. serving. Skim milk is the lowest in calories, with 86 calories per 8 oz. serving and no fat. Thus, skim milk is the best for weight loss, while whole milk is the worst suited to dieting.
Protein
Milk is helpful for weight loss because it's high in protein. Each 8 oz. serving of milk, whether skim or whole, contains 8 g of this nutrient. Protein helps build muscle, but it can aid in weight loss. According to the October 2004 issue of "Journal of the American College of Nutrition", protein has a satiating effect, and increased protein intake can enhance weight and fat loss.
Calcium
Milk is a rich source of calcium, as an 8 oz. serving of skim milk provides 30 percent of the daily suggested intake of this mineral. Calcium can promote bone health, and it can also make milk helpful for weight loss. A review of research studies from the June 2011 issue of "Nutrition Reviews" found that calcium supplementation appears to aid in reductions of body fat and weight.
Milk Comparison
Milk is not the only type of food that contains a combination of protein and calcium with a low fat content. However, some research indicates that milk is superior for weight loss compared to other drinks with similar nutritional characteristics. A study published in the July 2011 issue of "Nutrition, Metabolism and Cardiovascular Diseases" found that milk was superior to soy milk and calcium supplementation on weight and body fat.
References
- "Current Opinion in Clinical Nutrition and Metabolic Care"; Effects of Carbohydrates on Satiety: Differences Between Liquid and Solid Food; A. Pan, F.B. Hu; July 2011
- MyFitnessPal: Calories in Milk - Whole, 3.25% milkfat
- MyFitnessPal: Calories in Milk - Nonfat (Fat Free or Skim)
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; T.L. Halton, F.B. Hu; October 2004
- "Nutrition Reviews"; Efficacy of Calcium Supplementation for Management of Overweight and Obesity: Systematic Review of Randomized Clinical Trials; I.J. Onakpoya et al.; June 2011
- "Nutrition, Metabolism and Cardiovascular Diseases"; Comparison of the Effects of Cows' Milk, Fortified Soy Milk, and Calcium Supplement on Weight and Fat Loss in Premonopausal Overweight and Obese Women; Sh. Faghih et al.; July 2011
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