Lenore Greenstein: Dairy and weight loss go together
July 13, 2004
By LENORE GREENSTEIN
Most people are surprised when I advise them to eat
more low-fat dairy products to help them lose
weight. My recommendation is based on a growing
body of research that indicates including three servings
a day of milk, cheese or yogurt as part of a reduced-calorie
eating plan will help you manage your weight.
The latest evidence was published recently in Obesity Research, the official journal of the North American Association for the Study of Obesity. In a 24-week study, adults on a reduced-calorie diet who ate three to four servings of dairy foods each day lost an average of 24 pounds, significantly more than those who also cut calories but consumed few or no dairy foods. In addition, the study indicates that three to four daily servings of milk, cheese or yogurt help people lose more weight by helping them burn more fat in the abdominal region, when compared with those who just cut calories or took calcium supplements.
The mix of essential nutrients in dairy foods, including calcium and protein, appears to speed up metabolism and improve the body's ability to burn fat. After 24 weeks, those on the high-dairy diet lost the greatest percentage of total body weight (11 percent), significantly more than those in the high-calcium supplemented group (9 percent) and the low-calcium/low-dairy group (6 percent). Fat loss followed a similar trend, with people on the high-dairy diet losing significantly more body fat than those in the other two groups, specifically in the abdominal region
"The practical significance of this research is simple — people lose more weight on diets that include three servings of dairy than on diets that don't," said lead researcher Michael Zemel, Ph.D., professor of nutrition, director of the Nutrition Institute, University of Tennessee. "By reducing body fat in the abdominal region, people may also reduce their risk of developing several chronic diseases, including heart disease and hypertension."
"It's clear from our research that the unique combination of essential nutrients in dairy foods has a powerful, positive impact on metabolism and weight loss," said Zemel.
"The fact that three to four servings of dairy foods daily may help with weight loss, in addition to building strong bones, is great news because people love to eat milk, cheese and yogurt," said Ann Marie Krautheim, registered dietitian, National Dairy Council. "No matter what diet plan people follow, they should make sure to get at least three servings of dairy foods each day because research shows dairy actually signals the body to burn more fat."
I would add that choosing fat-free or low-fat dairy products will help to cut calories as well as the saturated fat found in these foods.
Statistics from the U.S. Department of Agriculture estimate that 75 percent of Americans are not consuming adequate calcium every day. In response to this nutritional deficiency, The National Dairy Council and the American Dietetic Association have teamed up to educate consumers about the bone-building, nutrition and health benefits of dairy foods such as milk, cheese and yogurt. In addition to bone health, increasing dairy food intake to at least three servings a day has been shown to help reduce blood pressure as well as weight.
In a new "3-a-Day of Dairy" campaign, the ADA along with the American Academy of Family Physicians, American Academy of Pediatrics and National Medical Association will help educate more than 240,000 health professionals nationwide about the nutrition and health benefits of milk, cheese and yogurt.
The best way to meet daily calcium needs is by eating and drinking foods that naturally contain calcium. Milk and other dairy products are good sources of calcium, naturally offering the most calcium per serving. Other sources of calcium include tofu, legumes, some green leafy vegetables, calcium-fortified orange juice and other calcium-enriched foods.
Source:www.naplesnews.com
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