Although more than a third of American adults are obese, being underweight is another unhealthy but correctable condition. As with weight loss, food choice is of paramount importance when trying to gain weight. If you're underweight, drinking milk can be beneficial, as it contains several important nutrients for growth and is rich in calories. Consult a doctor before beginning a diet to gain or lose weight.
High in Calories
Milk is calorie-dense, which makes it a good choice if you're underweight. One cup of regular, or whole, milk contains 149 calories, an amount comprising about 7.5 percent of the daily recommended intake of 2,000. Whole milk is preferable to other forms of milk if you're trying to gain weight, as 1 cup of skim milk contains 80 calories, and is less efficient for weight gain.
High in Protein
Milk is good if you're underweight because it is high in protein. Each 1 cup of milk contains about 8 g of protein, which builds and repairs your body's tissues. According to nutrition researcher Dr. John Berardi, increasing your protein intake can also spur the release of hormones such as insulin-like growth factor-I, a hormone that can help you gain muscle and weight.
Vitamin D
Milk also contains vitamin D, which can be beneficial for weight gain. According to research published in the March 2011 issue of "Hormone and Metabolic Research," increased vitamin D intake can increase levels of testosterone, a hormone that influences muscle and weight gain.
Liquid Form
Although whole foods can be beneficial for weight gain, milk may be particularly beneficial because it is a liquid. Research published in the July 2011 issue of "Current Opinion in Clinical Nutrition and Metabolic Care" explains that liquids are not as filling as solid food, and that people tend not to compensate for liquid calories by reducing overall calorie intake, so total calorie intake increases, which is beneficial for weight gain.
References
- "The New York Times"; Obesity Rates Hit Plateau in U.S., Data Suggest; Pam Belluck; January 2010
- USDA National Nutrient Database: Milk, Whole, 3.25% Milkfat, with Added Vitamin D
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
- JohnBerardi.com; Protein Prejudice; Dr. John Berardi; March 2003
- "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz, et al.; March 2011
- "Current Opinion in Clinical Nutrition and Metabolic Care"; Effects of Carbohydrates on Satiety: Differences Between Liquid and Solid Food; A. Pan, et al.; July 2011
Member Comments