A dairy free diet contains no dairy products and can be substituted with rice and soy. With a few diet changes, eliminating dairy may produce a slimmer waistline, since many dairy products are full of saturated fat and calories. Therefore, switching to dairy alternatives is suggested to promote weight loss. When eliminating dairy, start by compiling a list of foods that are dairy-free, post it on your fridge to view the foods you can consume and bring it with you when food shopping for the healthiest dairy-free options.
Step 1
Fill your meals and snacks with fruits, vegetables, lean proteins, whole grains, healthy fats and dairy-free alternatives such as unsweetened soy, nut and rice products. Many food stores sell a wide variety of appetizing and dairy-free products. Keep your kitchen stocked with these healthy foods to ensure you always have an option. Between meals, be sure to drink water or seltzer rather than smoothies and coffee drinks, which may also contain traces of dairy. Consuming natural sources of healthy fare will keep your blood sugar steady and help curb your cravings for dairy foods.
Step 2
Pick lean proteins such as tofu, beans, eggs, poultry, fish and lean meats. Create a protein-rich salad of tofu, seitan, chicken or beans along with fruits and vegetables. Whip up an omelet with a dairy-alternative cheese, herbs and vegetables along with a slice of whole grain toast. Enjoy whole grains such as unsweetened flat breads and crackers along with salsa and guacamole for a delicious and quick dairy-free snack to keep you on track and help you to lose weight in a healthy manner. Whole-grain bread and crackers can be toasted and topped with nut butters, honey or natural jam for a healthy snack. Pair fruits and vegetables with lean proteins that can be prepared steamed, grilled or baked for a healthy dish.
Step 3
Carefully read every product label for ingredients because all forms of dairy can be hidden in unknown sources. Remember that milk-free does not mean dairy-free--you'd be surprised at how many brands make false advertising claims. Call the company if you are unsure whether dairy is present in its products, and be diligent about reading labels on packaged foods, as dairy is found in baked goods, milk, cheese, butter, yogurt, ice cream, whey and margarine.
Step 4
Although fresh fruits vegetables are dairy-free, when processed and packaged with sauces, dips, curries or spreads, dairy may be present. Therefore, to be safe, be sure to purchase fresh and frozen fruits and vegetables such as leafy greens, zucchini, celery, green beans, asparagus, tomatoes, berries, melons, apples and spinach. To achieve weight loss, avoid starchy vegetables such as mashed white potatoes made with cream, and replace them with mashed broccoli, cauliflower and vegetable broth for a healthier, more diet-friendly variation.
Tips and Warnings
- Eliminating dairy is not for everyone, and you should first consult with your doctor before avoiding any foods, as this may lead to nutritional deficiencies. Many people experience gas, cramping, bowl irregularities, tiredness, skin problems and stomach discomfort from consuming dairy products. Therefore, removing dairy from the diet may increase your energy, clear up your skin and help stomach troubles.
- Speak with a doctor about receiving enough "healthy" fats in your diet, as the removal of dairy needs to be substituted with healthy fats such as avocado, nuts and heart-healthy oils. Check with you doctor to ensure you are receiving enough calcium through other sources such as leafy greens.
Things You'll Need
- Nut milk
- Soy
- Lean meats and fish
- Tofu
- Beans
- Eggs
- Vegetables
- Whole grains
- Healthy fats
References
- "The Complete Idiot's Guide to Dairy-Free Eating"; M.D., Scott H., Sicherer Scott H., Liz Scott; 2009
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