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Nutrition
Got Milk? May Lose Weight
By Denise Feeley, MS, RD, CDENovember-December 2004
For the Washington Running Report
Are you trying to lose weight? You might want to try drinking some milk or adding cheese to your sandwich. In the past few years, there has been some compelling evidence establishing a relationship between dairy product consumption and weight loss.
A study published in the North American Association for the Study of Obesity found that subjects who consumed three to four servings of dairy products daily lost significantly more weight and body fat over 24 weeks than those who consumed one serving of dairy along with calcium supplements. All subjects were on a reduced calorie diet but those who ate more dairy products lost more weight. The greatest percentage of weight loss was in the abdominal region, which is particularly beneficial because it may help reduce the risk of hypertension and diabetes. The investigators hypothesize that the mix of nutrients provided in dairy products may contribute to the weight loss mechanism instead of calcium alone. This may explain why individuals who consumed calcium supplements had less weight loss. The physiological reason for why this is happening is not known. Researchers speculate that the nutrients in dairy products may increase metabolism, particularly fat metabolism. There are ongoing studies examining what might be causing this to happen and perhaps we will know more in the near future.
Dairy products are a good source of calcium, vitamin D, riboflavin, and protein. However, many dairy products are also high in saturated fat and calories. If your goal is weight loss, lower fat dairy products provide just as many nutrients with less fat and calories. The chart below lists examples of dairy products and their recommended serving sizes. Consuming at least three servings of dairy products daily will also reduce your risk of acquiring osteoporosis.
So, if weight loss is your goal, throw away that diet book and try eating more dairy products.
Food/Serving Size
Skim or 1 % milk, 1 cup
Low fat or non fat yogurt, 1 cup
Low fat hard cheese, 1 1/2 ounces
Parmesan cheese, 2 tablespoons
Denise Feeley is an avid runner and Registered Dietitian with more than ten years of experience counseling athletes. She is currently an adjunct professor in the Department of Exercise Science at George Washington University. She is available for nutrition counseling. For information or questions contact her at denf44@yahoo.com.