Here’s Is How Dairy Consumption Connected To Your Weight Loss
Low carbohydrate diets are immensely popular right now, so many people attempting to lose weight fill themselves up with meat, cheese, and other dairy products. While this diet may work for some, more and more people are coming forward to point out the negative effects of dairy. While it does provide valuable proteins and nutrients, dairy often tends to be high in fat that makes it difficult to lose weight. When considering whether or not a dairy-free diet is right for you, it is important to consider the advantages and disadvantages of dairy.
Dairy May Cause Digestion Issues
Many people throughout the world are unable to properly digest lactose, a sugar that is typically found in milk and other dairy products. Lactose intolerance does not technically prevent weight loss, but it can still be quite unpleasant. For some people with lactose intolerance, they can only eat dairy after eating other items first. While a lactose intolerant person may be able to eat dairy and lose weight, it can be more difficult to exercise and eat healthy if a person is constantly feeling unwell.
Dairy Prevents Bone Density Loss
Dairy is one of the best natural sources for calcium, which is essential for building strong, sturdy bones. This bone protecting feature of dairy is especially important if you are trying to lose weight. When a person is losing weight, they tend to lose bone, and this sudden drop in density can make fractures or other skeletal issues more likely. Not only does dairy contain calcium, but it also contains vitamin D, which helps you to absorb the calcium better.
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Dairy Is High in Calories
The main reason that a dairy-free diet might promote weight loss is because dairy is high in fat, and each gram of fat has more calories than carbohydrates or proteins. A person can only lose weight if they consume less calories than they burn, so high-calorie foods can halt weight loss progress. Cheese, creamy sauces, and ice cream are all dairy products that contain a lot of fat and calories, and many people end up binging on these tasty treats. For people who want to eat less calories without strictly counting each calorie, avoiding most dairy may be helpful.
Dairy May Prevent Weight Gain
Eating a lot of fatty dairy products is not going to help a person lose weight. However, it can be useful if a person is trying to maintain their current weight. According to a study in the International Journal of Obesity, participants who consumed three dairy servings each day did not gain as much weight as their dairy-free counterparts.
Though everyone in the study gained weight as they aged, the people who ate dairy – gained less weight and had a smaller waist circumference. The researchers theorize that a high calcium intake might prevent fat cells from being formed. Another study by Dr. M. S. Buchowski found that a high calcium diet increased the amount of fat that study participants got rid of.
Ultimately, whether or not you should include dairy in your diet is a personal choice. If you are trying to lose weight and get healthy, avoiding dairy may be a simple way to cut calories and avoid gastrointestinal distress. However, there is a great deal of scientific research supporting the idea that the calcium in dairy may promote fat burning, protect bones during weight loss, and help you to maintain your preferred weight. As long as the dairy products are not extremely fatty or sugary, dairy may be a helpful tool for you to use as you reach your weight loss goals.