Milk is a nutritious drink that provides calcium, protein, vitamin D, and other essential nutrients for your health. But it also contains calories and fat that can affect your weight. So, is milk good for weight loss? It is a common question that many people have when they want to shed some kilos.
According to a research study, individuals who consumed more dairy, including milk, as part of a calorie-controlled diet experienced greater fat loss compared to those who consumed less dairy.
In this blog, we will discuss whether milk helps or not in your weight loss journey and give you some tips on choosing and consuming milk wisely. Let’s get started!
Connection Of Milk And Weight Loss – What Science Says?
The topic of whether milk helps or hinders weight loss has been the subject of much debate among health enthusiasts and experts alike.
On one side, you have those who say that calcium and protein from milk build lean muscle mass and increase metabolism, leading to weight loss. On the other hand, some claim that milk can hinder weight loss due to its calorie content.
Research Supporting Milk’s Role in Weight Loss
- A meta-analysis published in the American Journal of Clinical Nutrition examined randomized controlled trials to assess the impact of dairy intake on body weight and fat mass.
The study found that increased dairy consumption was associated with a modest reduction in body fat in the context of energy-restricted diets.
- Research discussed in the National Library of Medicine suggests that dietary calcium, particularly from dairy sources, may play a role in energy metabolism regulation. Higher calcium intake was associated with increased fat oxidation and thermogenesis, potentially contributing to weight loss.
- A study published in the British Journal of Nutrition investigated the effects of milk supplementation on appetite control in obese women during weight loss.
The findings indicated that milk supplementation facilitated better appetite control, which could support weight loss efforts.
Research Questioning Milk’s Effectiveness in Weight Loss
- While some studies suggest potential benefits of whole milk, others raise concerns about its higher calorie and saturated fat content.
For instance, research indicates that higher butter intake, a component of full-fat dairy, was associated with weight gain over a four-year period.
- A meta-analysis published in PLOS ONE reviewed the association between dairy consumption and weight change.
The results were inconclusive, indicating that dairy intake’s impact on weight varies among individuals and suggesting that other dietary and lifestyle factors play significant roles.
The relationship between milk consumption and weight loss is complex and influenced by various factors, including the type of milk consumed, overall diet, and individual metabolic responses.
When exploring if milk is good for weight loss, it’s essential to consider personal health goals and consult with a doctor and dietician when adding milk to a weight loss plan.
Key Factors That Influence Milk’s Role in Weight Loss
To understand the connection between milk and weight loss, you must understand the following factors:
1. Nutrient Content: Milk is a source of essential nutrients like calcium, vitamin D, and protein. These nutrients are essential for overall health but can also support weight management.
According to the New York State Department of Health, the following are the nutritional values of different types of milk:
| Nutrient (per 1 cup / 240 ml) | Whole Milk | 2% Milk | 1% Milk | Skim Milk |
| Calories | 149 | 122 | 102 | 83 |
| Protein | 7.7 g | 8 g | 8.2 g | 8.3 g |
| Fat | 7.9 g | 4.8 g | 2.4 g | 0.2 g |
| Carbohydrates (Lactose) | 12 g | 12 g | 12 g | 12 g |
| Calcium | 276 mg | 293 mg | 305 mg | 299 mg |
| Vitamin D | 124 IU | 120 IU | 117 IU | 115 IU |
Determining “Is milk good for weight loss?” requires considering its nutritional components and impact on calorie intake.
2. Calories: Milk does contain calories, and the caloric content varies based on the type of milk (whole, 2%, 1%, or skim).
- Consuming high-fat milk in excessive amounts can contribute to gaining weight due to the additional calories from fat.
- According to the National Institutes of Health, fat-free or low-fat milk products have fewer calories than whole milk products. Hence, these are the best milk for weight loss.
- Appetite Control: The protein and fat in milk can contribute to feelings of fullness. It can help reduce overall calorie intake if milk is consumed in moderation, making it a potentially helpful component of a weight management plan.
3. Portion Control: The protein and fat in milk can contribute to feelings of fullness. It can help reduce overall calorie intake if milk is consumed in moderation, making it a potentially helpful component of a weight management plan.
- By including milk in your weight loss plan, you can keep cravings at bay and prevent overeating.
4. Balanced Diet: Dairy consumption may be associated with losing weight when part of a balanced diet. The reasons include the potential appetite-suppressing effects of dairy protein and the nutrient density of dairy products.
5. Lactose Intolerance: Some individuals may be lactose intolerant, while others may have allergies to dairy or sensitivities to it. These factors can influence the impact of milk on their weight and overall health.
Connect with our expert dietitians to get a milk-enriched diet plan to lose weight and achieve good health and fitness.
How Does Drinking Milk Help In Weight Loss?
We have discussed the various factors showing how milk affects our weight. While there may be differing opinions on this question, ‘Is milk good for weight loss?’, one thing is clear: milk offers several nutritional benefits supporting a healthy weight loss journey. But how?
Let’s get to know the benefits of milk for weight loss:
1. Protein Content and Satiety: According to the National Library of Medicine, milk is rich in protein, which can help you feel full, build muscle, and burn calories.
Milk also provides essential amino acids for muscle growth and repair. Increasing muscle mass can boost your metabolism and burn more calories even at rest.
2. Calcium and Vitamin D: Studies suggest that higher dairy calcium intake and increased serum vitamin D are associated with greater diet-induced weight loss.
Calcium in milk regulates fat cells and their ability to store or release fat. Similarly, vitamin D helps the body absorb calcium and influences gene expression related to obesity.
3. Niacin (Vitamin B3): Studies say that milk has vitamin B3 (niacin), which can help regulate weight and improve energy expenditure.
Niacin also helps the body use glucose and fatty acids more efficiently, preventing fat accumulation in the liver. Niacin may also have anti-inflammatory effects that can reduce obesity-related complications.
4. Tryptophan and Sleep Quality: According to an NCBI study, quality sleep plays a crucial role in maintaining a healthy weight. The tryptophan found in milk promotes the production of serotonin, a neurotransmitter that aids relaxation and sleep regulation.
By enjoying a glass of warm milk before bed, you may experience better sleep quality, leading to improved weight management.
These nutrients are crucial for bone strength, muscle function, and overall well-being while on the path toward shedding those extra pounds. To find out “Is milk good for weight loss,” consult a nutritionist or dietitian for personalized guidance.
Best Ways To Include Milk In An Indian Weight Loss Diet
1. Switch to Low-Fat or Skimmed Milk: Using toned milk or double-toned milk instead of full-cream varieties helps reduce unnecessary saturated fats and calories. It can be used in daily chai, coffee, or cooking without compromising taste or texture.
2. Start Your Day with Milk-Based Oats or Dalia: Cook oats, broken wheat (dalia), or ragi in skimmed milk for a fiber-rich, low-GI breakfast. Add fruits, seeds, or a dash of cinnamon to enhance nutrition and taste while staying full for longer.
3. Make Healthy Milk Smoothies or Protein Shakes: Blend low-fat milk with fruits like banana, apple, or mango (in moderation) for a satisfying drink. Skip sugar and use flaxseeds, chia seeds, or whey protein to support post-workout recovery and muscle tone.
4. Enjoy Turmeric Milk at Night: A cup of warm turmeric milk made with low-fat milk and a pinch of black pepper helps reduce inflammation, promote sleep, and curb nighttime cravings. It’s especially helpful for muscle relaxation and metabolism regulation.
5. Replace Sugary Beverages with Masala Chaas: Buttermilk made from low-fat curd is a fantastic mid-morning or post-lunch drink. Add roasted cumin, ginger, and mint to boost digestion and keep you hydrated without the calories of aerated drinks.
6. Prepare Light Milk-Based Desserts: Make healthier versions of Indian desserts like low-calorie kheer or payasam using toned milk, oats, or brown rice. Replace sugar with jaggery, dates, or stevia and limit the use of ghee and dry fruits.
7. Add Milk to Homemade Soups and Curries: Instead of cream, add a small amount of low-fat milk to thicken dals, soups, or curries. It enhances taste and texture while contributing protein and calcium.
8. Have Warm Milk Before Bed: A small glass of plain warm milk before sleeping can reduce late-night hunger and support better sleep due to its tryptophan content. This, in turn, improves weight regulation through hormonal balance.
9. Use Milk as a Base for Fruit Custards: Make a healthy fruit custard with toned milk and fresh seasonal fruits like papaya, apple, or pear. Use natural sweeteners and avoid artificial jelly or sugar-loaded additives.
10. Include Milk in Multigrain Porridge: Multigrain porridge made with milk is a great way to consume whole grains and dairy together. It provides slow-digesting carbs, protein, and fiber, making it a great pre-workout or breakfast option.
11. Incorporate Milk Into Your Snacks: You can have milk with whole-grain cereal, granola bars, or crackers. You can also make your yogurt or cheese from milk and enjoy them with some fruits or nuts.
12. Choose A Suitable Milk Alternative: If you are lactose intolerant, some of the non-dairy milk options that are lactose-free and vegan include almond milk, rice milk, oat milk, coconut milk, cashew milk, hemp milk, and flaxseed milk.
Consume milk for belly fat loss as a part of a balanced diet by providing essential nutrients that promote satiety and support overall health.
Connect with our expert dietitians to get a milk-enriched diet plan to lose weight and achieve good health and fitness.
What To Avoid While Including Milk In A Weight Loss Diet
- Avoid consuming full-fat milk in large quantities: Whole milk contains more calories and saturated fats that may lead to weight gain if not balanced with your daily intake.
- Skip adding sugar, syrups, or sweeteners to milk: These additives increase the calorie count and turn a healthy drink into a sugar-loaded beverage.
- Limit store-bought milkshakes and desserts: They are often high in sugar, unhealthy fats, and preservatives, which can sabotage your weight loss goals.
- Don’t pair milk with calorie-rich snacks: Drinking milk with biscuits, parathas, or sugary cereals adds extra calories and carbs, which can slow down your weight loss. Choose lighter or high-protein pairings instead.
- Don’t overconsume milk thinking it’s guilt-free: Even nutrient-rich foods like milk should be taken in moderation to avoid calorie overload.
- Avoid drinking milk immediately after heavy meals: This can cause stomach troubles such as bloating and indigestion; it’s better to have it as a snack or before bedtime.
- Avoid milk if you’re lactose intolerant or sensitive: Digestive issues from lactose can affect your overall metabolism and well-being, hindering weight loss progress.
Milk Recipes To Include In Your Weight Loss Diet
Here are a few healthy milk recipes by Fitelo for you to relish. You can make these recipes easily at home:
1. Oats Milk
Oat milk is easy to make and the best meal for breakfast as it helps reduce kilos. This recipe will take a little of your time, and you can enjoy it by adding fruits, nuts, or a mixture of seeds.
2. Cinnamon Milk Recipe
Cinnamon Milk has several benefits that range from weight loss to lowering blood sugar levels. So, try this recipe for a healthy lifestyle.
3. Elaichi Milk
Elaichi (cardamom) aids digestion and reduces bloating, making this milk a soothing bedtime drink. It helps regulate metabolism and curb sweet cravings.
4. Masala Milk
Made with Indian spices like nutmeg and cinnamon, masala milk boosts digestion and improves metabolism. It can promote warmth and satiety, especially during colder seasons.
5. Kesar Milk
Saffron in kesar milk has antioxidant and mood-lifting properties, which help reduce emotional eating. It supports better sleep and hormonal balance linked to weight control.
6. Almond Milk
Low in calories and lactose-free, almond milk is ideal for Weight Watchers and those with dairy intolerance. It contains healthy fats and vitamin E that support fat metabolism.
7. Chocolate Milk
When made without sugar, chocolate milk can be a good post-workout drink due to its carb-protein ratio. It helps with muscle recovery and may reduce hunger after exercise.
A Word From Fitelo
After exploring the debate on the question ‘Is milk good for weight loss?’ and uncovering some surprising facts, it is clear that milk can be a valuable addition to a weight loss plan when taken in moderation.
It provides essential nutrients like protein, calcium, and vitamin D, which help maintain overall health and can support weight loss efforts.
Here are the key takeaways:
- Milk and Weight Loss – What Science Says: Studies show milk may help in weight loss due to its calcium, protein, and vitamin D content, though results can vary depending on individual metabolism and diet.
- Research Insights: Some research supports milk’s role in fat loss and appetite control, while others warn about full-fat milk’s calorie load, highlighting the importance of moderation and milk type.
- Nutrient & Calorie Content: Milk is rich in essential nutrients but also has calories. Choosing low-fat versions can reduce calorie intake while still gaining benefits like satiety and muscle support.
- Key Benefits: Milk’s protein builds muscle, boosts metabolism, and reduces cravings. Calcium and vitamin D help regulate fat metabolism. Tryptophan in milk also improves sleep quality, aiding weight control.
- How to Include Milk in Indian Diet: Use skimmed milk in oats, smoothies, turmeric milk, light desserts, and porridge. Replace sugary drinks with buttermilk and try adding milk to soups or bedtime routines.
- What to Avoid: Don’t overconsume full-fat milk, avoid sugary additives, store-bought milkshakes, or pair milk with calorie-dense foods like biscuits or parathas.
- Healthy Recipes: Fitelo recipes like Elaichi Milk, Masala Milk, Kesar Milk, and Almond Milk provide nutritious, weight-loss-friendly options with additional benefits like digestion support and reduced cravings.
Whether or not you include milk in your weight loss journey is a personal decision based on factors such as dietary preferences and tolerances.
Connect with our Fitelo experts to get a milk-enriched diet plan to lose weight and achieve good health and fitness.
12-Year-Old Jaskaran Transformation: Lost 25 Kg in 120 Days!
Jaskaran, a 12-year-old from Italy, was gaining weight due to junk eating. His parents then reached out to Fitelo. With our customized diet plan for him, in just 120 days, Jaskaran lost 25 kg and many inches! Read his complete transformation here:
Haldi Milk For Weight Loss – Dietitian Mac Singh
Try this tasty and nutritious haldi milk recipe with black pepper and lose weight naturally. This milk will provide all the good nutrients for your immunity and help your weight loss journey!
Frequently Asked Questions
Can I Drink Milk During Weight Loss?
Yes, milk can be part of a fat loss diet when consumed in moderation. Choose low-fat or skimmed versions to reduce calorie intake.
What Is The No. 1 Weight Loss Drink?
Water is the top weight loss drink as it boosts metabolism and curbs hunger. Green tea, jeera water, and black coffee also support fat burning.
Should I Cut Out Milk To Lose Weight?
Not necessarily—milk provides protein and calcium that aid weight management. Just avoid overconsumption and high-fat versions.
Is Milk Good Fat Or Bad Fat?
Milk contains saturated fat, but in moderate amounts, it’s not harmful. Opting for toned or low-fat milk reduces the intake of unhealthy fats. Also, check out this flat stomach 7-day diet plan for weight loss by Fitelo!
Which Milk Is Best For Fat Loss?
Skimmed or toned milk is best for fat loss as it has fewer calories and less saturated fat. Almond or oat milk are also great low-calorie, dairy-free options.
What Is The Best Time To Drink Milk For Weight Loss?
Milk can be enjoyed any time of the day. Morning milk provides essential nutrients, but avoid pairing it with heavy foods like parathas or biscuits. Consuming it at bedtime, mid-morning, or post-workout is great for curbing hunger and supporting metabolism.
Is Cow Milk Good For Weight Loss?
Cow milk can be part of a weight loss diet if consumed in moderation, especially low-fat or toned versions. It provides protein and calcium, which help in muscle maintenance and fat metabolism.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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