When included as part of an overall healthy, low-calorie diet, dairy products may help accelerate weight loss. Choose low- or nonfat dairy products to keep the calorie and saturated fat content to a minimum. Incorporating 1 percent milk into your meals is one way to increase your dairy intake to support weight loss.
About 1 Percent Milk
Milk labeled 1 percent has less fat than whole milk or 2 percent milk. Whole milk has a fat content of about 3.25 percent, which amounts to 8 grams per 8-ounce serving. One percent milk has had some of the fat removed, resulting in a fat content of 1 percent, or 2 grams of fat per serving. Whole milk contains 44 extra calories per cup -- 146 versus 102 calories in 1 cup of 1 percent. Choosing 1 percent milk saves you calories, which can help you lose weight.
Saturated Fat
Of the 8 grams of fat in a cup of whole milk, 5 grams are saturated, while 1 percent milk has only 2 grams of saturated fat. Consuming too much saturated fat can increase your risk of heart disease and contribute to weight gain. If you are used to drinking whole milk, 1 percent may seem thin at first. You might switch to 2 percent initially and then transition to 1 percent over time.
Evidence
An October 2009 study from Curtin University in Australia found that dieters who consumed five servings per day of low-fat dairy lost more weight and fat than dieters who consumed three servings of low-fat dairy per day after 12 weeks. Included among the dairy servings was low-fat milk. A later study, published in the November 2010 issue of the “American Journal of Clinical Nutrition,” found that consuming higher amounts of calcium and vitamin D from dairy leads to greater weight loss. In the July 2011 issue of “Nutrition, Metabolism and Cardiovascular Disease,” a study demonstrated that supplementing a diet with a 500-calorie deficit with 3 cups of low-fat milk daily led to more weight loss after eight weeks than dieting alone.
Benefits and Uses
Consume 1 percent milk to provide your body with bone-building calcium. The calcium in milk may be responsible for some of its effects on weight loss, as noted by Arne Astrup of the University of Copenhagen in an editorial published in the October 2008 issue of the "American Journal of Clinical Nutrition." Milk is also a source of protein, which can help you feel more satisfied because it takes longer to digest than carbohydrates. If you prefer not to drink milk, consider incorporating 1 percent milk into recipes, creamy soups or hot cereals.
References
- “Nutrition, Metabolism and Cardiovascular Diseases”; Comparison of the Effects of Cows' Milk, Fortified Soy Milk, and Calcium Supplement on Weight and Fat Loss in Premenopausal Overweight and Obese Women; Sh Faghih, et al.; July 2011
- “American Journal of Clinical Nutrition”; Dairy Calcium Intake, Serum Vitamin D, and Successful Weight Loss; D. R. Shahar, et al.; November 2010
- Curtin News; Higher Dairy Intake Can Help Fight Obesity; Ann Marie Lim; October 2009
- Family Education; Which Type of Milk Is Best?; Shari Nethersole, M.D.
- ChooseMyPlate.gov: Dairy; Health Benefits and Nutrients
- "American Journal of Clinical Nutrition"; The Role of Calcium in Energy Balance and Obesity: The Search for Mechanisms; Arne Astrup; October 2008
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