Dairy products are an excellent source of nutrients including protein and calcium, essential for muscle and bone health. Some studies show that the calcium in dairy products has an effect on body weight and body fat. However, effective body fat loss involves more than simply consumption of dairy products.
Common question is: is dairy products good or bad for fat loss? Well there is no set answer too that, it wont do you any harm having dairy products nor will it have great benefits which we are lead to believe. Excess calories consumed each day are stored as body fat. Since dietary fat provides more calories per gram than protein or carbohydrates — nine calories versus four calories per gram — multiple studies have shown low-fat diets to be successful for body weight and fat loss. Weight loss only occurs if energy input is less than energy output, and visa versa for weight gain. Therefore paying more attention to which type of milk you choose will have more off an impact as not all dairy foods are low in fat. To increase your rate of fat loss, choose low-fat or fat-free milk and yogurt, or low-fat part-skim cheeses instead of regular dairy products.
The effects of consuming calcium from dairy products on body weight and fat have been widely studied. Research shows people with low calcium intakes have higher body mass indexes and are more likely to be overweight compared with people who consume high amounts of calcium. Clinical studies show that increasing calcium from dairy foods may increase weight and body fat loss and increase lean body mass in people following a calorie-restricted diet or an unrestricted-calorie diet. According to the American Dietetic Association, people with calcium intakes lower than recommended levels tend to have higher body weights.
Here are some important facts that you should know about most varieties of milk that are widely available in supermarkets:
- Most varieties of milk come from cows that are fed high-protein soybean meal and growth hormones to increase production. Both increase a cow’s risk of developing mastitis, liver problems, and pituitary gland problems, leading to frequent doses of antibiotics.
- Conventional milk is pasteurized, a process that exposes milk to high temperatures and results in the following:
- Denaturing of milk proteins, making them less usable and even harmful to your body
- Destruction of enzymes, one of which is phosphatase, an enzyme that helps your body properly absorb the calcium found in milk
- Destruction of vitamins B12, B6, and C
- Destruction of friendly bacteria
Milk can be a healthy food choice if it meets the following criteria:
It comes from old-fashioned cows like Jerseys and Guernseys, not modern Holsteins that have been bred to produce such large quantities of milk that they typically have pituitary gland problems that result in large amounts of hormones being present in their milk.
It comes from cows that have been allowed to eat foods that are natural to them: grass when it is available, and green feed, silage, hay and root vegetables during colder months.
It is not pasteurized. Pasteurization was first used in the 1920s to kill micro organisms that caused tuberculosis and other diseases that were related to unsanitary production methods. With modern day controls in place to ensure clean and safe production, transportation, and storage of milk, the disadvantages of pasteurization far outweigh the advantages.
It is not homogenized.
By Phil Downing
Personal Trainer in Liverpool at Liverpool Personal Training Studios