Milk is highly nutritious and a commonly consumed beverage. There are many recommendations online about using milk for weight loss. So, is drinking milk for weight loss reliable?
Does Drinking Milk Help with Weight Loss?
Drinking milk can aid in weight loss. Milk contains a rich amount of calcium, which can help the body burn fat and promote the production of fat-degrading enzymes, thus achieving the desired weight loss effect.
The Mechanism of Milk for Weight Loss
Eliminating Hunger
Drinking milk protects the gastric mucosa and inhibits gastric acid secretion, effectively reducing hunger. The casein in milk promotes muscle synthesis, helping to maintain body shape.
Burning Fat
The calcium in milk helps the body burn excess fat. When the body lacks calcium, it releases calcitriol, which promotes fat storage and slows down fat burning. Sufficient calcium intake inhibits the release of calcitriol, accelerating fat burning.
How Much Milk Should You Drink for Weight Loss?
For weight loss, it is recommended to drink 300-500 grams of milk per day, which is equivalent to one to two cups. The specific intake amount should be determined based on individual physical condition, overall dietary structure, distribution ratio, total energy, and nutrient combination.
What Type of Milk is Good for Weight Loss?
For weight loss, it is good to drink low-fat, high-calcium milk. If you only drink one cup of milk a day and have a light diet, you can choose whole milk. However, if you drink more than two cups of milk a day and have a high-fat diet, you should choose low-fat or skim milk.
When Should You Drink Milk for Weight Loss?
Drinking milk before meals provides a slight sense of fullness, reducing the amount of the main meal, which is beneficial for weight loss. Drinking milk 1-2 hours before exercise can serve as an energy reserve. For other times, the calorie intake from milk should be considered, and it is recommended to have a well-balanced diet to achieve better weight loss results.
Tips to Remember
There is not much difference in fat content and energy between skim milk and whole milk. Skim milk loses some of the nutritional components such as vitamins A, D, and E during the skimming process, so whole milk provides more comprehensive nutrients.
