I’d say one of the most controversial foods discussed with other nutritionists/dietitians are dairies. Do they provide more benefits than harm or vice versa? Do they help with weight-loss? Are they processed foods that we should avoid?
Here’s what I have to say.
Viewing this topic from a sports nutrition perspective, there is evidence to suggest that consuming dairies does seem to be an effective short-term strategy for weight loss. The high protein content, especially in milk, makes it a good option to include in your diet. What’s more? The quality of proteins found in dairies is excellent and the combination of whey (quick-absorbing) and casein (slow-absorbing) proteins makes it even better.
There are a few factors that come into play for weight loss, but the underlying factor is essentially burning more calories than you consume. Having said that, increasing protein intake throughout your weight loss journey is really important. Not only does it help preserve muscle mass, but it also allows for weight loss to occur from fat rather than muscle. So, when you’re in a calorie deficit, you may not feed yourself with enough food, let alone protein, to maintain muscle mass – which is why you may well end up losing weight from muscle rather than fat. Obviously, the last thing you want is to lose weight from muscle! By adding dairies into your nutrition program, you can further add to your daily protein requirements, increase muscle mass and lower your body fat levels. In combination, you’ll lose weight the proper way.
My two cents on dairies and weight-loss is this: for weight-loss, don’t worry about how much weight you lose, rather focus more on what you lose. The high quality and quantity of protein found in dairies makes it a great food to include in your diet as it will allow for weight loss to occur from a higher proportion of fat rather than muscle – the source we all need to be losing weight from!
So with that being said, got milk?