dairy and weight loss

Refrigerator mat with milk, cheese and yogurt can make it easier to lose these extra pounds and burn fat without drastically cut in calories, according to a new survey.

. Although calories still count, the study showed that obese adults who ate a diet diet lost significantly more weight and fat than those who ate a diet of low dairy containing the same number of calories.

. "If you compare a diet diet versus a dairy diet, you can almost double the weight rate and fat loss with the same level of calorie constraint," says Michael Zemel researcher, PhD, a teacher of nutrition and medicine at the University of Tennessee in Knoxville.

Zemel says the study also showed that eating three to four servings of dairy products per day is more effective to improve weight loss efforts than calcium supplementation with pills or food fortified by calcium .

The study appears in the April Edition of Obesity Research and was supported by the National Council of Liars, a WebMD sponsor.

Previous studies have already shown that dieters who eat a rich calcium diet are more successful in losing weight, but this study indicates that it is more than just calcium in dairy products that help pounds.

. "Calcium is a critical factor to control what your body does with calories, and dairy is an even more critical factor," says Zemel. "Without changing how many calories we took, we can change how much weight and fat you lose."

Aerobic Vs Anaerobic For Fat Loss - dairy and weight loss

dairy products beat calcium for weight loss In the study, the researchers compared the effects of three different restricted calorie diets in weight loss in 32 obese adults. Each of the participants reduced their daily calorie intake in about 500 calories per day for 24 weeks and were divided into three groups:

• High-dairy . Total calcium intake of 1,200-1,300 milligrams per day of three to four portions of dairy foods, specifically milk, hard cheese and yogurt.
• High calcium supplemented / low-laticy . Total calcium intake of 1,200-1,300 milligrams per day made up of no more than a portion of dairy daily, plus a supplement of 800 milligrams.
• Low-calcium / low-deady . Total intake of calcium of 400-500 milligrams per day with no more than a portion of dairy per day and a placebo supplement.

Researchers say participants were free to choose between milk, cheese and fat yogurt, low fat. They usually chose milk and fat-free yogurt and yogurt and regular cheeses, keeping their overall fat intake.

Service sizes were 8 ounces or a glass for milk and yogurt and 1.5 ounces of hard cheese (on the size of six data) or 2 ounces of processed cheese, like two slices of American cheese.

. The study showed that all groups lost weight, but those who ate the rich dairy diet lost the maximum with an average of 24 pounds compared to 19 pounds in the calcium supplement group and 15 pounds The low calcium / latte-dairy group.

This translates into a loss of an average of 11% of the total body weight for those in the high reading group versus 6% in the low calcium / low-dairy group.

"What that means is that if you are including three to four dairy portions in your diet, you can make a modest degree of calorie restriction as effective as a serious degree of calorie restriction" , Zemel tells WebMD.

In addition, the researchers found that the high reading group has lost significantly more body fat than those in the other groups, particularly from the medium of the section. Excess fat in the abdominal area has been associated with a greater risk of heart attack and other health problems.

Dairy paper in weight loss Previous studies have shown that calcium can boost weight loss by increasing the fat break in fat cells. But experts say that this study suggests that taking in calcium of dairy products can actually improve these effects.

"Dairy products for some reason, but inexplicable, has a greater effect on fat loss and fat loss specifically trunk than calcium alone," says Rachel Novotny, PhD, RD, teacher and president of the Department of Human Nutrition, Food and Animal Sciences at the University of Hawaii in Manoa.

Although most of the effects of increased dairy weight loss is caused by its calcium content, researchers say there are a variety of potential mechanisms that can explain these additional benefits and merit more surveys.

For example, Novotny says some of the minerals in dairy products, such as phosphorus and magnesium, can improve the beneficial effects of calcium in the collapse of fat within the cells. In addition, proteins in dairy products can help preserve muscle and increase metabolism.

but Novotny and Zemel are careful to point out that the results should not be interpreted as a license to enter dairy products hoping to stimulate weight loss. They caution that the successful weight loss bottom line is still burning more calories than you.

"The question is whether in these calories there are choices you can do this will improve the results," says Novotny. "I think the findings suggest that dairy and calcium products can be useful in preserving muscle, losing fat from the upper body and actually improving the process of weight loss."

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