Dairy and Weight Loss

Many people who are trying to loose weight cut out dairy products. However, recent scientific studies conclude that dairy foods have a significant effect upon weight loss and maintenance particularly around the waist area. Consumption of 3-5 servings of dairy products altered the metabolism of the subjects tested so that their bodies burned more fat. Clinical trials have shown the dairy product itself to be more effective than a calcium supplement. Have you had your dairy/calcium today?

In 2005, clinical studies conducted by Dr. Michael Zemel, Ph.D. of the University of Tennessee indicate that those people on a reduced calorie diet who also consume more milk, cheese, and yogurt loose more fat and inches around their waist area than those who just reduce calories and do not eat dairy products. Eating 3-5 servings daily of dairy products alters the metabolism of the subjects tested.

The studies conclude that it is the proteins in dairy and not just the calcium that has this effect upon weight which explains why calcium supplements alone do not produce the results of dairy consumption.

The National Dairy Council has designated June as National Dairy Month. Many Americans are overfed but undernourished. Dairy is one important component in a healthy nutritional lifestyle. Most people recognize dairy as a good source for building healthy bones. The USDA pyramid recommends three servings daily of low -fat milk, yogurt or cheese. The chart indicates the calories, fat grams and calcium contents of some common dairy products:

Milk: 8 ounces Calories Fat Grams Calcium
Whole 149 7.7 g 291mg
2% 121 4.4g 296 mg
1% 104 2.2 g 312 mg
Non-fat 90 .5 g 316 mg

Cheese:
Mozzarella 1 ounce 79 4.6 g 207 mg
Cottage cheese ½ cup 81 1.1g 68 mg
American cheese 1 ounce 106 8.4g

Yogurt: 8 ounces
Low fat plain 155 4.0 g 447 mg
Low fat & fruit 243 3.0 g 339 mg
Non fat plain 137 .4 g 488 mg

The study by Michael Zemel, Ph.D., professor of nutrition, found that individuals who included Yoplait Light as part of their weight loss plan lost significantly more weight compared to others who simply reduced calories. The yogurt eaters lost 22 percent more weight-an average of 14 pounds, 66 percent more body fat and 81 percent more stomach fat during the 12-week study. Stomach area fat is the most dangerous type of fat. "Apple-shaped" obese people who carry the extra fat in the middle are at an increased risk of heart disease, diabetes, stroke, and cancer. The calcium-rich diet of Yoplait yogurt helped the people lose more than an inch around their waist.

In conclusion, a diet with 3-5 servings of dairy per day is beneficial to your health. Whether you are trying to loose weight especially in the middle section or just maintain, it is important to follow the guidelines and eat the correct amount of dairy.