Can drinking milk help you lose weight?

How often have you been told that cutting down dairy will help you lose weight?

But health experts have a different take on this. According to the National Diabetes and Digestive and Kidney Diseases, it’s a common myth that consumption of milk should be reduced if you are trying to lose weight.

In fact, health experts are of the opinion that low-fat and fat-free milk, along with other dairy products, provide essential nutrients such as calcium, vitamin D and proteins without excessive saturated fat or calories.

How including milk help in weight loss

Several studies have been conducted to prove the benefits of low-fat milk for weight watchers. They have established that consuming at least three servings of low-fat milk helps in weight management.

It satiates you

Health experts say that skimmed milk has fewer calories and satiates you more than other beverages such as soda, teas and energy drinks. Due to its protein content, drinking milk gives you a feeling of fullness for a longer duration and you tend to eat less.

It enhances your workout regime

Milk can actually help in enhancing your exercise efforts as it changes body composition. According to researchers, consuming milk rather than other energy drinks immediately after exercise results in greater muscle mass development, fat mass loss and gaining strength in people.

Healthiest milk to drink

When you are on a weight-loss journey, it’s important to create a calorie deficit. This is a state when your body is burning more calories each day than calorie intake. There are certain types of milk that are recommended as they help in keeping your calorie intake low.

If you’re choosing dairy milk, make sure it’s non-fat as non-fat milk has just 83 calories per cup and a cup of whole milk has 150 calories. If you want to drink a dairy alternative, like soy milk, it should be unsweetened. They also aid weight loss as they are enriched with protein content. Though almond milk is healthy you are likely to feel hungry soon after drinking it.

The key is to stay hydrated

No matter what type of milk you choose to aid weight loss, you must drink it in moderation and must practice portion control. Also, it should be noted that water should not be replaced by any other drink for hydration. Water is the best thing to stay hydrated as it aids weight loss and is good for your overall health.