Who says you can’t have your cheese and eat it too? Because of the high fat content, dairy is typically eliminated from weight loss diets. However, by eliminating dairy products, you may not be doing yourself any favors. To be clear, we aren’t talking about ice cream sundaes and triple chocolate milkshakes as dairy. Plain yogurt, cheese and milk are the ideal options in this scenario. Dairy and weight loss can actually go together.
What Is Inside?
One thing these items all have in common is Calcium. A study in Obesity Research notes that Calcium found in milk decreases the level of 1,25-dihydroxyvitamin D3 (a vitamin that spurs the growth of fat cells in your body), helping to accelerate the effects of weight loss.
While many people fear them, dietary fats are actually known to aid in satiety. Keeping the fat from dairy in your diet, rather than eliminating it, is a great option to keep you feeling satisfied while you adhere to your weight loss program.
If you are wondering how much dairy you should be consuming, dietitian Julliette Kellow recommends aiming for three servings of dairy each day. A glass of skimmed milk, 1 small container of low-fat yogurt and a matchbox-sized piece of low fat cheese are all perfect options.
Notice the serving sizes of the recommendations listed above are small. We tend to overeat dairy products which in turn will add on excess calories and fat which can become a setback in a weight loss routine.
The Right Choice
When it comes to your diet and dairy, it all comes down to choices. Opt for the “original” versions as opposed to flavored options. Most flavored options are loaded with additional ingredients, calories, carbs and sugar. Check out the chart showing the differences between a plain yogurt and the flavored version.
Looking at the chart, a flavored version contains a significant amount of extra calories and nearly double/triple the amount of carbs and sugars. This is where we tend to get in trouble.
Rather than eating for function, we get too caught up on what tastes “good” or “sweet”. Sure, you can indulge every now and then, just try to pick the simple and plain versions of food when you are given options – they tend to be healthier alternatives.
With about 25% of the US population being lactose intolerant and unable to break down the lactose found in dairy products, adding dietary supplements to their routine such as Celsius can be a beneficial alternative. Each serving of Celsius contains 50 mg of Calcium along with several other beneficial and fat burning ingredients that can aid in weight loss.
Long story short, do not fear or eliminate dairy from your weight loss program (if possible). Keeping small and correct portion sizes of dairy in your diet have actually been found to be beneficial. If dairy is not an option, keep in mind that fat and calorie burning drinks like Celsius are great alternatives when trying to reach your weight loss goals.