The News
Recent studies indicate that dairy won't speed weight loss. Milk ads promise trimmer hips, but when Mayo Clinic scientists put 72 overweight men on a low-calorie diet that delivered either 800 or 1,400 mg of calcium, both groups lost the same amount—about 20 pounds—in a year.
A University of Vermont study of 54 overweight women found similar results: Although half received 500 mg of calcium a day from dairy and the rest got 1,200 to 1,400 mg, all lost an average of 22 pounds.
Previous Research
Other studies suggest that dairy did help shed pounds. In a study at the University of Tennesee, Knoxville, researchers put 32 obese adults on one of three calorie-restricted diets: low calcium (400 mg daily from food), high calcium (an additional 800 mg from supplements), or high dairy (1,200 mg, all from food). After 6 months, the high-dairy group dropped 24 pounds—compared with 19 for the supplement group and 15 for those who got the least calcium.
Bottom Line
Low-fat dairy will probably help you lose. In the Mayo Clinic study, even the "low-calcium" group was getting a relatively high amount—which could help explain why their weight loss was so dramatic. Because many dieters get as little as 200 mg of calcium a day, dairy could boost results.
Some scientists speculate that the calcium in dairy products helps the body metabolize calories and burn fat faster. It's absolutely clear that calcium protects your heart and bones, so whether or not you're dieting, aim for three servings a day of low-fat cheese, yogurt, or milk.
Recent studies indicate that dairy won't speed weight loss. Milk ads promise trimmer hips, but when Mayo Clinic scientists put 72 overweight men on a low-calorie diet that delivered either 800 or 1,400 mg of calcium, both groups lost the same amount—about 20 pounds—in a year.
A University of Vermont study of 54 overweight women found similar results: Although half received 500 mg of calcium a day from dairy and the rest got 1,200 to 1,400 mg, all lost an average of 22 pounds.
Previous Research
Other studies suggest that dairy did help shed pounds. In a study at the University of Tennesee, Knoxville, researchers put 32 obese adults on one of three calorie-restricted diets: low calcium (400 mg daily from food), high calcium (an additional 800 mg from supplements), or high dairy (1,200 mg, all from food). After 6 months, the high-dairy group dropped 24 pounds—compared with 19 for the supplement group and 15 for those who got the least calcium.
Bottom Line
Low-fat dairy will probably help you lose. In the Mayo Clinic study, even the "low-calcium" group was getting a relatively high amount—which could help explain why their weight loss was so dramatic. Because many dieters get as little as 200 mg of calcium a day, dairy could boost results.
Some scientists speculate that the calcium in dairy products helps the body metabolize calories and burn fat faster. It's absolutely clear that calcium protects your heart and bones, so whether or not you're dieting, aim for three servings a day of low-fat cheese, yogurt, or milk.
Last Updated: 12/04/2006 16:28:11