Drinking non-fat instead of reduced-fat milk saves calories.
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Like many food fads, milk comes in and out of favor when it comes to health and weight loss. Non-fat milk makes a healthy addition to any diet, especially when you're trying to cut calories to lose weight. It's low in calories, high in protein and filled with a lot of nutrients your body needs for good health. But non-fat milk doesn't contain any special nutrients that can melt the fat away. If you're struggling with your weight and need help with your diet, talk to your doctor or consult with a registered dietitian.
When it comes to weight loss, non-fat milk makes a good choice. It's low in calories, rich in nutrients, and a good source of satiating protein.
About Weight Loss
Despite what most fad diets say, all weight loss diets work the same. They help you lose weight by restricting calories, whether you're following the keto diet, doing a juice cleanse or eating nothing but cabbage soup.
Non-fat milk makes a healthy addition to your diet, but it alone can't help you lose weight. To drop unwanted pounds, you need to eat fewer calories than your body burns. Calories for weight loss vary, and depend on your age, gender and activity level. In general, most people can lose weight limiting their calories to between 1,200 and 1,800 calories a day.
Milk and Weight Loss
Not too long ago, milk was on the list of foods you needed to add to your diet to help you lose weight. Studies showed that people who consumed milk regularly gained less weight as they got older and had lower rates of chronic illnesses, such as diabetes. An updated study published in 2018 in Molecular Nutrition and Food Research found that milk was most beneficial for weight when it was part of a reduced-calorie diet.
How It Might Help
Non-fat milk, also called skim or fat-free, may help you on your weight loss diet by keeping calorie intake down and hunger pangs away. One cup of skim milk has only 90 calories and can fit into any reduced-calorie plan. Plus, it's an excellent source of a number of nutrients your body needs for good health, including calcium, vitamin A, phosphorus, and B vitamins. Fat-free milk is also a good source of protein, with 8 grams per cup. Protein has satiating power, so it keeps you feeling full longer and helps you eat less.
Adding Non-Fat Milk to Your Diet
There are many ways you can add skim milk to your diet that go beyond drinking it from a glass. Use nonfat milk instead of water the next time you make your oatmeal to create a more flavorful hot breakfast. You can also blend fat-free milk with bananas, strawberries and ice for an on-the-go breakfast smoothie. Add nonfat milk to your tomato soup at lunch or use it to make a midafternoon cappuccino. At dinner, mix it in your mashed potatoes or use it to make a low-calorie chocolate pudding.