If you aim to eat healthier, you might be concerned about incorporating too much dairy into your diet, as dairy products are often seen as high-fat foods. However, by choosing the suitable types of dairy, you can include them in your meal plan without negatively impacting your calorie intake.
Research has indicated that dairy products aid in weight loss and contribute to a healthier body by providing essential calcium. The calcium found in dairy is considered more effective than other sources of calcium.
To incorporate dairy into your diet, focus on low-fat options such as cheese and milk. According to Purdue University, increasing your intake of low-fat dairy to 3 – 4 servings per day can boost fat burning by 28% during exercise.
You can start by including low-fat yogurt, cottage cheese, cheddar cheese, and skim milk in your daily meals. These foods help your body function better and offer numerous health benefits.
While calcium is commonly associated with strong bones and a reduced risk of osteoporosis, it also regulates your heartbeat. When your body lacks sufficient calcium, it produces a hormone called calcitriol, which causes your body to store calcium in fat cells, leading to weight gain.
Michael Zemel, author of The Calcium Key, suggests that increasing your dairy intake while reducing calories and fat can double your weight loss efforts compared to simply cutting calories and fat alone.
Consider swapping your morning muffin for cereal with milk to add more dairy and calcium to your diet. Replace sugary sodas with low-fat milk, and when a recipe calls for water, see if you can substitute it with milk.
When cooking soups, opt for a milk base instead of a broth base to boost your dairy intake. Milk can also enhance the creaminess of rice and risotto dishes, providing another easy way to incorporate dairy into your meals.
If you prefer to drink calcium, try having an 8-ounce glass of low-fat milk with your three daily meals.