“Milk: The Surprising Weight Loss Secret in Your Fridge”
Introduction
According to Harvard School of Public Health (HSPH) nutrition expert Walter Willett, full-fat dairy products may actually be healthier than low-fat alternatives for weight loss.
Willett was interviewed by NewScientist on February 21, 2014. These findings, according to Willett, the Fredrick John Stare Professor of Epidemiology and Nutrition and chair of the Department of Nutrition, add to the growing body of data showing low fat does not equal weight reduction.
The notion that all fats are harmful arose in the 1950s and 1960s, when saturated fat was related to elevated cholesterol and an increased risk of heart disease, according to Willett. When saturated fat is eliminated in goods or diets, it is frequently substituted by sugar or carbs, negating any possible weight reduction effect.
According to his research dietary calcium appears to be important in the control of energy metabolism and the risk of obesity. High calcium diets reduce body fat buildup and weight growth during periods of overconsumption of an energy-dense diet and improve fat breakdown and sustain metabolism under calorie restriction, hence speeding weight and fat reduction significantly.
The Nutritional Benefits of Milk
Dairy products, as we all know, are high in vital vitamins and minerals such as carbs, protein, calcium, phosphorus, potassium, vitamins A, D, B12, riboflavin, and niacin.
One 8-ounce serving of milk has 8 grams of protein, which helps to build and repair muscle tissue (an equal serving of almond beverage has only 1 gram of protein).
A glass of whole milk (244 ml) contains
Sugar: 12.3 g
Fat: 7.9 g
Protein: 7.7 g
Calcium: 276 milligrams (mg)
Phosphorus: 205 mg
Potassium: 322 mg
Vitamin D: 3.2 micrograms (mcg)
On the other hand, for skimmed milk, one glass milk calories is about 83. (One glass=244 gram)
A glass of skimmed milk contains
Calcium: 299 g
Sugar: 12 g
Protein: 8.2 g
Fat: 0.2 g
Phosphorus: 246 mg
Potassium: 381 mg
Vitamin D: 2.9 mcg
Besides, milk offers choline, magnesium, vitamin A, riboflavin, vitamin B-6, vitamin B-12, folate, and many more essential nutrients.
The nutritional breakdown of milk depends on the fat content and whether or not the manufacturer has enriched it. Nowadays, many manufacturers in the United States fortify their milk products with extra vitamins.
Milk may be converted into a number of products using various straining and combining procedures. Before milk is bottled, all of the fat is removed (skimmed) and put back at varied quantities to produce milk with varying fat percentages. Whatever milk-fat percentage you pick, it contains the same critical elements such as protein, vitamin D, and calcium.
Milk is a superfood for blood pressure and heart patients
To reduce your chances of developing cardiovascular disease, you should eat a diet high in potassium and low in salt. A 2014 research of over 90,000 postmenopausal women found that almost 25% of those who drank the most potassium had a 21% reduced risk of any form of stroke and a 27% lower risk of ischemic stroke.
Promotes skin lustour
Milk makes your skin shine and radiant. Several DIY masks employ milk as a natural moisturizer to improve the skin’s radiance and suppleness. Many medical professionals feel that milk may brighten your skin.
Drinking warm milk fights stress
Warm milk is an effective stress reliever. Perhaps this is why our grandmothers usually served us a cup of warm milk before night since it helps alleviate anxiety. Warm milk stimulates the creation of serotonin via a component known as tryptophan. Furthermore, drinking warm milk before bedtime helps reduce cortisol levels in the brain, calming you down and promoting good sleep.
Studies on Milk and Weight Loss
According to new research published online in the American Journal of Clinical Nutrition.
Adults who consumed the most dairy per day at six months (approximately 12 ounces of milk or 580 milligrams of dairy calcium) lost around 12 pounds by the conclusion of the two-year research. After two years, people who consumed the least quantity of calcium from dairy foods (approximately 150 mg of dairy calcium per day, or half a glass of milk) lost 7 pounds.
“The study implies that higher dairy calcium consumption and higher [blood] vitamin D levels are connected to greater diet-induced weight reduction,” write the researchers, who were led by Danit R. Shahar of Ben-Gurion University of the Negev in Beer-Sheva, Israel.
IV. Incorporating Milk into a Weight Loss Diet
Healthy ways to incorporate milk into your daily diet
Enjoy your morning latte in the afternoon
We’ve all experienced how wonderful it is to carve out a few minutes in the afternoon for a coffee break. Instead of conventional coffee, take it up a level and treat yourself to a cafe latte or flat white. Both of these premium coffee beverages contain a full cup of milk.
Switch to milk-based cooking and products.
Milk has been the foundation for many American favorites and global flavors for ages. Milk provides complexity, intensifies taste, and serves as a luxurious basis to many of your favorite recipes, from creamy macaroni and cheese to a traditional alfredo sauce to a delightful crème brulée.
Start your mornings with whole milk
Begin your day with a bowl of whole-grain cereal and a cup of your preferred dairy milk. It is critical to understand that milk and non-dairy alternatives to milk are not created equal. Farm-fresh, genuine dairy milk, unlike many non-dairy milk substitutes, is inherently nutrient-rich.
Many nondairy milk substitutes, such as almond milk, soy milk, and coconut milk, do not have the same naturally occurring nutrients as cow’s milk. Few foods can match the complete nutritional package found in milk, which includes calcium, phosphorus, protein, potassium, and B vitamins. As a result, several nondairy milk substitutes fortify their products with these nutrients.
Conclusion
Milk is a nutritious powerhouse, including protein, healthy fat, calcium, magnesium, vitamin D, and vitamins B6 and B12. And each of these nutrients is essential for losing weight. They boost healthy metabolisms, and energy levels, and, as you’ll discover with just one glass of milk, aid in the elimination of cravings. Protein and fat assist to keep you feeling fuller after every meal by taking longer to digest than carbs and activating the release of potent satiety hormones in your stomach.
Aside from preventing cravings and overeating, dairy protein is essential for muscle growth and raising metabolic rate.
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