Faced with the dazzling array of milk on the shelves, do you hesitate when you look at your own body fat? In fact, milk is a symbol of a high-quality life and is very beneficial to the body. As long as you drink it correctly, it will not only cause obesity but can also reduce excess fat.
[Milk Quiz]
1. Is milk good for weight loss?
A: Yes B: No
2. Is there a difference between low-fat milk and whole milk for weight loss?
A: Yes, there is a difference B: No difference
3. Is there a connection between calcium and weight loss?
A: Yes, there is a connection B: No connection
If you chose B for all of them, your "prejudice" against milk is a bit strong. Understanding milk correctly and treating weight loss correctly are equally important.
[Formula to Know]
The internationally recognized formula for converting height and weight is:
Male: Standard Weight (kg) = Height (cm) - 100 (cm)
Female: Standard Weight (kg) = Height (cm) - 105 (cm)
Calcium can help with weight loss
If we told you that girls with a high calcium intake might weigh less than those with a lower intake, you might be skeptical. Eating more calcium-rich dairy products can strengthen bones and prevent osteoporosis, but what does that have to do with body weight? What is the relationship between calcium and weight loss?
Calcium (especially from dairy products) helps control body weight and fat. Without increasing the total calories in the diet, increasing dietary calcium intake can significantly reduce a person's body fat percentage and reduce the risk of obesity. Conversely, when dietary calcium is insufficient, the body's active vitamin D levels automatically increase, thereby increasing intracellular calcium content and reducing body heat dissipation. At the same time, insulin release increases, enhancing fat synthase activity and reducing fat breakdown.
Therefore, people should be encouraged to add more dairy products to their daily diet, which will help control weight through lifestyle changes.
What to Use for Calcium Supplementation
Both dairy products and inorganic calcium like calcium carbonate have a certain effect in preventing obesity, but compared to each other, dairy products (especially low-fat milk) are more effective.
On one hand, dairy products contain relatively rich vitamin D and bioactive peptides that can adjust the intestinal flora and promote mineral absorption. Especially, the bioavailability of calcium in dairy products is higher than other dietary calcium sources. On the other hand, dairy products also contain fat-decomposing substances and angiotensin-converting enzyme inhibitory peptides, which also help with fat loss.
How much calcium to consume daily
To achieve the best fat-loss effect, the recommended amount for adults is 800 mg. Generally, 400 to 500 mg of calcium can be obtained from a traditional daily diet. Adding 3 glasses of milk (or yogurt, low-fat yogurt) per day can reach this level.
Milk Weight Loss Tips
1. You can choose low-fat milk.
When choosing milk, you might be torn by the fat content. In fact, this is unnecessary. A moderate amount of fat is beneficial to the human body, and we should replenish it in a timely manner. If you are drinking milk to supplement a sufficient amount of calcium, you can choose low-fat milk, which can achieve a win-win situation for fat, calcium, and weight loss.
2. Add a "base" before drinking milk for breakfast.
Every morning after washing up, first drink a glass of plain water or light honey water to replenish body fluids. Then drink milk or yogurt and consume a small amount of starchy foods, such as 1-2 slices of whole wheat bread or a bowl of oatmeal. If you drink yogurt for breakfast, it's best to take it out of the refrigerator an hour in advance or warm it with hot water to avoid causing diarrhea due to it being too cold. People with gastric ulcers or excessive stomach acid should not drink yogurt on an empty stomach.
3. Dairy products can be used as snacks between meals or before a meal.
Milk and yogurt have a great feeling of satiety and can replace biscuits, candy, and snacks as a snack between meals. They can also be eaten before a meal to appropriately reduce the amount of food for the next meal.
4. Use yogurt or milk as a late-night snack.
It is recommended to reduce dinner by one-third and use yogurt or milk as a late-night snack. Note that it is best to drink it 2-3 hours before bedtime, which is beneficial to sleep quality.
5. Nutrition for the three meals should be balanced.
Although dairy products are rich in nutrients, they are low in iron, zinc, and vitamin C. Therefore, they must be supplemented from other foods. Nutritionists recommend that lunch should include 100 grams of lean meat or fish plus 200 grams of vegetables; dinner should include 100 grams of soy products and 200 grams of green leafy vegetables such as cauliflower, kale, or rape. If you prefer unsweetened yogurt or unsweetened milk, you should also consume a small amount of fruit.