Due to the nutrients present in milk, it is known to have many health benefits. This is the reason why it is advisable to include milk in Indian diet, but do you know that its use can also be helpful in reducing weight. This article provides detailed information on how to use milk for weight loss.
Why is milk beneficial in weight loss?
According to a published research on NCBI (National Center for Biotechnology Information), the use of dairy products can be helpful in reducing weight. Fat-free milk is also include in the list of dairy products for weight loss. In addition, another research mentions that conjugated linoleic acid (CLA) is present in dairy products, which has been found to have anti-obesity effects
However, while consuming milk to lose weight, it is important to keep in mind that it is also a good source of fat. In such a situation, along with including milk in the diet for weight loss, it is also necessary to exercise regularly. Let us know in further detail in the article how milk works in weight loss.
1. Rich in Protein
Milk is rich in protein. One cup of milk contains about 8.14 grams of protein. At the same time, a research clearly states that high-protein diets can play an important role in reducing weight by controlling the hormone that stimulates appetite in the body.
In addition, a research confirms that the protein present in milk reduces the consumption of excess energy. This can help prevent fat accumulation in different parts of the body. Consuming milk in this way can help in weight loss to a great extent.
2. Low Calorie
The use of milk for weight loss can also be effective because it is counted in low calorie food. In a research, it has been said to adopt low-calorie food items in the diet chart to lose weight, which also includes fat-free milk. On this basis, fat free milk can be made a part of the diet to reduce weight.
3. Boost Metabolism
If the level of metabolism in the body is better, then it can help in controlling weight. At the same time, milk can prove beneficial in increasing metabolism. In a scientific research, it has been told that milk protein improves metabolism, which can help in reducing weight.
4. Rich in Nutrients
Milk is a mine of nutrients. It contains phosphorus, magnesium, nitrogen, iodine and many minerals including vitamins A, D, K, E. At the same time, protein, lactose and vitamin B-2 and calcium are also found in it. Milk can prevent nutritional deficiencies in people dieting to lose weight.
At the same time, it has been clearly told in a research that protein and calcium are found in milk. Both of these can play an important role in reducing weight.
5. Loss of appetite
Excessive eating is also believe to be a cause of obesity or weight gain. The use of milk can be beneficial for reducing weight . In fact, milk is considered a good source of protein, which can reduce the urge to overeat or overeating even after a meal. In such a situation, it would not be wrong to say that the consumption of milk can help in controlling weight.
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How to include milk in your diet to reduce obesity
Below we are sharing a diet chart to understand how we can use milk to lose weight. Although this diet chart is being given for you as an example. Keep in mind that the ingredients given in the diet chart can be changed according to the age and health of the person.
First week diet chart
| Diet | What should we eat |
| Waking up in the morning – around 7 to 7:30 | 1 cup warm water with the juice of half a lemon |
| Breakfast – 8:30 to 9:00 pm | 1 Banana Pancake with 1 Cup Fat Free Milk or Egg scramble + 1 cup fat free milk + 1 multigrain bread |
| Lunch between 12:00 to 12:30 | Tuna Salad or Spinach Roll |
| Evening Snack – 3:30 to 4:00 pm | 1 cup fat free milk |
| dinner at 7:00 | Grilled Veggies and Tofu or Grilled Salmon Fish with Vegetables |
| 9:30 before bedtime | Take half a teaspoon of turmeric mixed in a glass of fat free milk. |
Second week diet chart
| Diet | What should we eat |
| Waking up in the morning – around 7 to 7:30 | 1 cup green tea with 1 quart cinnamon powder |
| Breakfast – 8:30 to 9:00 pm | 1 cup fat free milk + cup fruits + 2 almonds or 1 cup fat free milk + 1 boiled egg + 4 almonds |
| Lunch – Between 12:00 to 12:30 | Cucumber soup + 1 multigrain toasted bread or Cooked fish with cherry tomatoes and spinach, garlic and oregano sauce |
| Evening Snack – 3:30 to 4:00 pm | 1 cup fat free milk |
| Dinner – 7:00 PM | Grilled Mushrooms and Vegetables or chicken soup |
| Before bed – 9:30 | Drink a glass of fat-free milk with half a teaspoon of turmeric. |
3rd week diet chart
| Diet | What should we eat |
| Waking up in the morning – around 7 to 7:30 | Mix the juice of 1 lemon and 1 teaspoon of honey in 1 cup of warm water. |
| Breakfast – 8:30 to 9:00 pm | 1 cup fat free milk with 1 tsp ground flaxseeds + 4 almonds + 2 boiled eggs or 1 Tbsp ground flax seeds + quinoa with 1 cup fat-free milk |
| Lunch – Between 12:00 to 12:30 | cup milk + grilled vegetable sandwich or cup milk + tuna wrap |
| Evening Snack – 3:30 to 4:00 pm | 1 cup fat free milk with tsp cinnamon powder |
| Dinner – 7:00 PM | Steamed vegetables and cooked chicken or fish or Mushroom Soup or Sautéed Carrots, Broccoli, Capsicum and Tofu |
| Before bed – 9:30 | Drink a glass of fat-free milk mixed with half a teaspoon of turmeric. |
4th week diet chart
| Diet | What should we eat |
| Waking up in the morning – around 7 to 7:30 | Mix 1 teaspoon apple cider vinegar in 1 cup of water. |
| Breakfast – 8:30 to 9:00 pm | 1 cup fat free milk + 1 cup fruits with 1 tsp ground flaxseeds or 2 almonds with oatmeal |
| Lunch – Between 12:00 to 12:30 | cup milk + grilled mackerel and asparagus or cup milk + feta cheese and tomato salad |
| Evening Snack – 3:30 to 4:00 pm | 1 cup watermelon |
| Dinner – 7:00 PM | Lentil Soup with Carrots and Cauliflower or 1 Grilled Chicken Breast with Mashed Sweet Potato |
| Before bed – 9:30 | Drink a glass of fat-free milk with half a teaspoon of turmeric. |
Are there any Side Effects of Milk?
To reduce obesity, you must have known the benefits of milk, now it is the turn of its disadvantages. Below in the article are telling about the side effects of milk.
Milk contains lactose, which can cause digestive problems for some people.
Many times, drinking too much milk along with digestion can cause diarrhea , bloating or gas .
Excessive consumption of milk can increase the risk of hip fracture, the reason behind this is also believed to be lactose.
In general, consuming more than three glasses of milk in a day can be harmful. In such a situation, according to age and health, how much milk should be consumed, definitely consult a doctor.
frequently asked Questions
How much weight can I lose by consuming milk?
The calcium in cold milk is believed to increase metabolism, allowing the body to expend more calories. This may help with weight loss. However, research is still going on in relation to how much weight you can lose by consuming milk.
Which milk is best for weight loss?
Skimmed milk or toned milk can be consumed to lose weight or reduce fat. The amount of fat in them is low.
What should people do if they can’t drink milk?
People who cannot consume milk can consume plant-based milk such as almond milk or soy milk.
How much milk should one drink in a day to lose weight?
Normally 2-3 cups of milk can be consumed to lose weight. However, this quantity can be changed according to age and health. Do not forget to consult a dietician before consumption.
Can we take milk instead of food?
Yes, smoothies prepared with low fat milk can be consumed instead of eating at any one time during the day. However, do not forget to consult a dietitian before doing so.
Can drinking milk alone help you lose weight?
No, you cannot lose weight by consuming milk alone. It can be included in weight loss diet. Along with the consumption of milk, exercise and diet are also necessary.
Can I drink milk at night for weight loss?
Yes, in the above mentioned diet chart, it has been said to consume turmeric mixed with milk at night for weight loss.
Does milk help in reducing belly fat?
Yes, fat-free milk can be helpful in reducing weight, so it can be believed that it can reduce the fat of all parts of the body. However, there is a lack of scientific research on this.