Milk and milk products can be an important part of any weight loss plan. In fact, the American Dietetic Association reports that three servings of milk or other dairy products can help the body lose fat while maintaining muscle mass. It's important to remember that drinking milk as part of your diet must be accompanied by an eating plan that also incorporates healthy choices and portion control.
Step 1
Drink fat-free or low-fat milk. Whatever benefits you may reap from adding milk to your diet will be negated if you choose the full-fat version of the beverage. Always choose milk with 1 percent fat or less.
Step 2
Drink a glass of milk in the morning. A recent study reported at the Why Milk website shows that people who drink milk at breakfast will consume 50 fewer calories--nearly 10 percent less food--than those who skip milk. The study reports that the protein in milk helps the body feel more full throughout the day than fruit juice.
Step 3
Aim for three glasses of milk per day as a study conducted through Obesity Research showed that people who drank three glasses of milk per day lost twice as much weight as those who drank one glass or no milk.
Step 4
Vary milk products if you're easily bored. Milk is best, but it's the calcium and quality protein in milk that aids in weight loss, so you may substitute some of your milk servings with plain low-fat yogurt or low-fat cheese to reap the same benefits.
Tips and Warnings
- You may substitute flavored milk for some of your milk intake once you are maintaining your weight. The sugar content is a little higher, but you'll still be able to maintain your weight while getting the important shot of calcium and protein.
- Consult your physician before beginning any weight loss plan.
Things You'll Need
- Low-fat milk
- Low-fat cheese
- Low-fat yogurt
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