Why you shouldn’t Cut out dairy for fat loss
This article is not about typical tips and tricks to burn or melt the fat in your body. It’s about why you shouldn’t Cut out dairy for fat loss & how just one simple addition to your diet makes fat less digestible, so you could enjoy a couple of more cheat meals.
Science has proven that there is no significant link between dairy and weight gain. It’s a well-known and proven fact. But still many people are skeptical to add dairy products in their weight loss journey, Even in today’s world of technology when information is on tip of our fingers we are still confused.
When you look around in stores, there are hundreds of options available with flashy stickers of “Fat-Free”, “Carb Free”, and all that marketing stuff. Gorging on artificial flavors and vegetable oils under the tag of fat-free is the reason for the bad reputation of dairy for weight management.
Why Fat-free is in demand
Health and well-being are one of the most talked-about topics in the global food and beverage industry for the past couple of years.
This is due to the alarming surge in obesity and other lifestyle health ailments. Hence, the customers are taking precautionary measures for decreasing the risk of lifestyle diseases, which is surging the demand for fat-free foods.
These are the main aspects that are pushing manufacturers to launch fat-free foods in the global market, In addition to this, governments are also supporting manufacturers by promoting the health benefits of lean foods.
Moreover, various governments and private companies, across the world, are promoting fat-free foods to control and prevent diseases and reduce the prevalence of health conditions. Hence, creating the growth prospects for the fat-free foods manufacturers to introduce innovative and healthy products in the market to gain more profits.
Are these companies really offering weight management solutions? or this trend is just another opportunity to fill up their pockets.
Let us see some examples. Heard about margarine? margarine was introduced as a healthy substitute for butter. Even I was tricked by those flashy marketing words of trans-fat-free, as trans-fat is heavily popularized as heart killer or blocker people excepted it with open arms. But when you read its label and understand the process of making margarine, it’s the worst thing you can put inside your body. Margarine is nothing but chemically hydrogenated flavorless, nutrient-less vegetable oil. At least butter contains a good amount of Vitamin A and essential fats,
Let us talk research
A study was conducted to examine whether a high calcium intake from dairy products or supplements affects postprandial (After meal) fat absorption into our body, in results researchers found Increased calcium intakes from dairy products attenuate postprandial lipidemia, most probably because of reduced fat absorption, whereas supplementary calcium carbonate does not exert such an effect. This may be due to differences in the chemical form of calcium or to cofactors in dairy products. Calcium did not affect appetite sensation, glucose metabolism, or gut hormone secretion, Also read here.
So how to include dairy in our weight loss journey
The first thing you need to know is that every unprocessed dairy product is a complete weight loss solution, but the secret is you have to consume it unprocessed,
Just get your calcium right from the right sources and at a right time, Now the question arises which is the best source of calcium? there are two factors, sources of calcium & bioavailability of calcium. it doesn’t make sense when you are consuming loads of calcium-rich diet, but it doesn’t get absorbed by our body,
For example, dairy foods have a bioavailability of about 30% absorption so if a food label on milk lists 300 mg of calcium per cup, about 100 mg will be absorbed and used by the body.
Plant foods like leafy greens contain less calcium overall but have a higher bioavailability than dairy. For example, bok choy contains about 160 mg of calcium per 1 cup cooked but has a higher bioavailability of 50%, so about 80 mg is absorbed. Therefore, eating 1 cup of cooked bok choy has almost as much bioavailable calcium as 1 cup of milk.
Calcium-fortified orange juice and calcium-set tofu have a similar total amount of calcium and bioavailability as milk, while almonds have slightly lower total calcium and bioavailability of about 20%. This may be useful information for those who cannot eat dairy foods or who follow a vegan diet. but are they equally effective as natural dairy? it’s questionable.
for vegans. The downside to some plant foods is that they contain naturally occurring plant substances, sometimes referred to as “anti-nutrients.” Examples of anti-nutrients are oxalates and phytates that bind to calcium and decrease their bioavailability.
Spinach contains the most calcium of all the leafy greens at 260 mg of calcium per 1 cup cooked, but it is also high in oxalates, lowering the bioavailability so that only 5% or about 13 mg of calcium can be used by the body.
The takeaway message is not to avoid spinach, which contains other valuable nutrients, but not to rely on spinach as a significant source of calcium since most of it will not be absorbed by the body. You can also schedule your meals so that you do not eat “calcium-binding” foods like spinach at the same meal as calcium-rich foods or with calcium supplements.
If you are scanning food labels to reach a specific amount of daily calcium, continue to aim for the RDAs set for your age group and gender. The RDAs are established with an understanding of calcium bioavailability in food. Also, keep in mind that the exact amount of calcium absorbed in the body will vary among individuals based on their metabolism and what other foods are eaten at the same meal. generally, eating a variety of calcium-rich foods can help to offset any small losses
The top 3 sources are
Whole Milk (cow milk preferred)
The average bioavailability in the above three are around 30 to 35 % which is very good
Caution while consuming dairy
Too much of anything is bad for you. Consuming too much dairy can cause nausea, stomach pains, and diarrhea, even if you’re not lactose intolerant.
Drinking or consuming too much dairy too quickly can actually cause vomiting because your body cannot process and digest it quick enough.
Consuming too much can cause digestive problems, not to mention that a high dairy diet can be very fattening if not balanced and coupled with physical activity. Dairy does have more fat than many other products.
Lactose intolerant people can clearly be affected worse by this; however, dairy is good and encouraged when not overused”. So don’t be afraid to have a glass of milk or a slice of cheese, just don’t overdo it!
*When to consume
The best time is after lunch and dinner. Plain Buttermilk with a pinch of roasted cumin can do wonders, at night you can use any warm milk mixed with jaggery, or you could drink it cold to calm heartburn and acid refluxes.
Now we know how to be less absorbent to fat. all we to do now is to focus on getting rid of fatty tissues which are already stored in our body,
Its time to pump up those little powerhouses in your body that can use those fatty tissues, Mitochondria, these small powerhouses are responsible for generating most of the chemical energy needed to power our cells and providing energy for our daily lifestyle.
Mitochondria can be boosted by two methods, high-intensity workout or following a strict lifestyle routine and getting all the essential nutrients
you can try Yoga burn workout training program which is suitable for all the age group’s plus this program was specially designed for minimum soreness and maximum energy, or if your lifestyle is too busy you can use some smoothie recipes which are specially formulated for weight loss,
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