Although the number of calories you eat is the most important factor in weight control -- you need to eat fewer calories than you burn daily to lose weight -- additional factors may also influence your body composition. One factor is the intake of nutrients such as vitamins and minerals, including calcium. Some research indicates that calcium can help you manage your weight, but you should consult a medical professional before using any supplements.
Calcium Overview
Calcium is a vital nutrient, as it aids in the proper functioning of your muscles, nervous system and heart and promotes the health of your bones and teeth. Your body contains more calcium than any other mineral. The Institute of Medicine recommends that you consume 1,000 mg daily.
High-Calcium Foods
Dairy foods tend to be high in calcium, but other foods provide this nutrient as well. An 8-oz. serving of yogurt or milk provides 300 mg, while 1/2 cup of cooked rhubarb contains 174 mg. Beans are a good source of calcium; white beans contain 113 mg per 1/2 cup, pinto beans contain 45 mg per 1/2 cup, and red beans contain 41 mg per 1/2 cup.
Calcium for Weight Loss
In addition to the other benefits, calcium may also help you lose weight. A review of research published in the June 2011 edition of "Nutrition Reviews" found that supplementation of calcium can help produce "small, statistically significant weight loss in overweight and obese individuals."
Calcium for Fat Loss
Consumption of calcium supplements or calcium-rich foods may also help you lose fat. While calcium does not promote the burning of fat like some other dietary supplements, research published in the January 2010 issue of "International Journal of Obesity" found that calcium can encourage an increase in the amount of fat your body excretes as waste. Reducing fat mass can aid in weight loss.
Calcium for Weight Gain
If you want to gain weight, calcium may also be beneficial. While calcium supplements don't provide calories, research from the summer 2009 issue of "Biological Trace Element Research" found that increased calcium intake can promote increased testosterone levels, which can help you gain muscle and weight.
Concerns
Although calcium can help you lose weight, you won't automatically lose weight by eating calcium-rich foods. Whole milk contains 160 calories and 8 g of fat per cup, while just 1 oz. of cheddar cheese contains 113 calories and 9 g of fat. However, the high calorie content of these foods can help you gain weight.
References
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Calcium; June 2011
- Linus Pauling Institute at Oregon State University; Calcium; November 2010
- "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
- LIVESTRONG.COM MyPlate: Calories in Whole Milk (Publix)
- LIVESTRONG.COM MyPlate: Calories in Cheddar Cheese
- "International Journal of Obesity"; Effect of Dairy and Non-Dairy Calcium on Fecal Fat Excretion in Lactose Digester and Maldigester Obese Adults; M.S. Buchowski et al.; January 2010
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