Calcium for Strong Bones, Teeth and Weight Loss?

Most of us have heard by now of the importance of getting enough calcium in our diets to prevent bone loss as we age. But for many women getting enough calcium is a direct contradiction to what ever our most recent diet plan describes. Typically calcium sources are high in fat and are usually the first item dropped of our list of acceptable foods when it comes to cutting back and dieting. The shocking truth is that new research has uncovered calcium as a diet aide.

The USDA recommends that each of us eat 3-4 servings of dairy each day. Remarkably research pointed to the best results for weight loss when these servings were met. The key to calcium assisted weight loss lies in choosing low fat dairy options as opposed to the typical diet busting high fat varieties. The good news is that low fat dairy products are everywhere, and many of them taste great.

Some of us are lactose intolerant and this can pose a problem when attempting to switch to diet with ample amounts of calcium. There are options out there for us as well. Lactose free mike comes in different varieties as well as flavors. Additionally, choosing dark leafy vegetables, salmon, mackerel, almonds and oats at meals helps you reach your calcium goal since these foods are high in calcium and fiber which also helps in weight loss.

If dairy's just not your thing there are calcium supplements available at most drug stores that will help digest more calcium. If you using calcium supplements it's important to choose those with added vitamin D, zinc and magnesium which help the body to better absorb calcium.

The reason calcium is so effective in dieting is that it helps the body release stored fat. When we diet and restrict calories our bodies go into starvation mode thus conserving vital nutrients in fat. When our bodies get enough, the fat is released. If you're trying to decide weather or not to increase dairy in your diet think of this; in one study participants lost up to 8 pounds in 1 week and 20 pounds a month simply by eating a 1500 calorie, low fat dairy diet. The low-fat dairy part is the key to this diet. If you still debating and worried about the calories from dairy try taking calcium supplement recent studies give a better picture. Research shows that persons taking calcium supplement had a 42% decrease in body fat than those not getting enough calcium. Persons who decide to incorporate the recommended daily amount of calcium into their diets (3-4 servings) lost up to 69% body fat. It's amazing how a simple vitamin can make such a huge difference in the way our body processes fat.

So if you're looking to drop a few pounds before spring break adding a 3-4 servings of low fat dairy and following a 1500 calorie diet might be the trick for you. In addition to calcium's weight loss benefits don't forget that it helps with strong bones and teeth too!