Calcium Rich Foods and
Weight Loss
New research shows that calcium rich foods, in particular milk and dairy products, can be an aid to weight loss.
Milk is a good source of protein, zinc and some B vitamins. But it’s also one of the main providers of calcium, a mineral that not only helps to keep bones strong, but according to recent research, may also help us lose weight.
Unfortunately, many slimmers think calcium rich foods are "fattening" and try to avoid it. In fact, a pint of skimmed milk contains just 190 calories and 0.6g fat, while a pint of semi-skimmed milk contains only 260 calories and 9g fat.
The recommended daily intake of calcium for adults is 1000 mg per day, but research shows the average American adult is only getting 600 mg of calcium from their food!
But by avoiding calcium rich foods as dairy, slimmers are missing out on bone-building calcium. If you avoid dairy it is virtually impossible to get enough calcium in your diet. They’re also missing out on a potentially important fat fighter! Researchers at Purdue University in Indiana found that young, normal weight women who had 1,000mg of calcium every day – the amount of calcium found in about 1½ pints of semi-skimmed milk – lost about 6lb over two years.
Similar results have been found in other studies, too. Leading calcium expert, Dr Michael Zemel and colleagues, analysed the diets of 32 obese adults and discovered that those people eating three servings of low-fat dairy products a day lost more than 10% of their body weight. If you compare that to those who took calcium supplements or had little calcium or dairy in their diet, they lost only 8% and 6% of their body weight.
The research suggests that calcium on its own can help weight loss, but the effects appear more dramatic when taken in the form of dairy products.
More work needs to be carried out to confirm the findings of these studies, but so far, results look promising. So don’t be tempted to stop the dairy! Target three servings daily such as a glass of milk, 1 small pot of low-fat yoghurt and a small piece of cheese. Your taste buds, bones and waistline will love you for it, and it could be better for your health than you think.
Milk and Health
Milk hit the headlines in June when a study published in the Journal of Epidemiology and Community Health revealed that a diet rich in milk doesn’t actually increase the risk of heart disease and stroke, and may even help to prevent it. In the study, men who drank the most milk every day (more than a pint) were found to have a lower risk of heart disease and stroke than those who drank the least (less than half a pint). Meanwhile, cholesterol and blood pressure readings were similar in high and low milk consumers. The authors of the study concluded by saying, “The present perception of milk as harmful in increasing cardiovascular risk should be challenged and every effort should be made to restore it to its rightful place in a healthy diet.”
Read more:
List of Calcium Rich Foods
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