Dairy and Weight LossWhat does the science say about dairy's role in weight loss?How/why do dairy foods help you lose more weight and burn more fat?Is 3-A-Day of Dairy all you need to lose weight?Do all dairy foods help you lose weight?Aren't dairy products fattening?Is this a dairy diet plan?How does dairy fit with all the current popular diets?Does the 3-A-Day of Dairy and weight loss research apply to kids?
Dairy and Weight LossQ: What does the science say about dairy's role in weight loss?A:
Research indicates that dairy foods have a positive effect on weight loss. In fact, research shows including 3 daily servings of milk, cheese or yogurt as part of a reduced-calorie weight loss plan can help people lose more weight by burning more fat than just by cutting calories alone.
- A recent study published in Obesity Research showed that people on a reduced-calorie diet who consumed 3 servings of milk, cheese or yogurt each day lost significantly more weight and more body fat than those who just cut calories while consuming little or no dairy.
Q: How/why do dairy foods help you lose more weight and burn more fat?A: The mix of nutrients found in dairy foods, especially calcium, may be responsible for helping the body break down and burn fat. Studies have reported that dairy foods exert a significantly greater effect on body weight and fat loss than calcium supplements. While more research is needed to fully understand the dairy and weight loss connection, the unique nutrient package in dairy may be a key contributor to dairy's superior effect. In particular, the distinctive proteins in dairy may explain the greater weight and fat loss when dairy is included in a reduced-calorie diet.
Q: Is 3-A-Day of Dairy all you need to lose weight?A: No. Losing weight requires cutting the calories taken in and boosting the calories used through exercise. No matter how people choose to cut calories, they can harness the power of dairy by enjoying 3 servings of milk, cheese or yogurt each day.
Q: Do all dairy foods help you lose weight?A: Most of the studies conducted to date included milk, cheese or yogurt, including fat free, lowfat and regular varieties. Due to the role calcium and dairy protein are believed to play in weight loss, milk, cheese and yogurt products must contain at least 20% of the Daily Value for calcium and 10% of the Daily Value for protein to meet the
3-A-Day and weight loss qualifications.
Q: Aren't dairy products fattening?A: According to the American Dietetic Association, eating for good health and eating for weight control are virtually the same - both should include a variety of foods from the Food Guide Pyramid. Managing weight is a matter of balancing activity level with total calories in the diet, and there is a wide range of milk, cheese and yogurt products available to help meet caloric targets. In fact, a growing body of research suggests that when coupled with a reduced calorie diet, higher dairy calcium intake is linked with lower body fat in various populations, possibly because higher calcium and dairy calcium intakes help adults burn more fat.
Q: Is this a dairy diet plan?A: No. We're not suggesting a specific diet plan. We're spreading the word that including 3 servings of milk, cheese or yogurt each day in a reduced-calorie diet plan can help people lose more weight by burning more fat than just by cutting calories alone.
Q: How does dairy fit with all the current popular diets?A: No matter which diet plan a person follows, it's easy to include 3 servings of milk, cheese or yogurt each day. As the primary source of calcium and an important source of 8 other essential nutrients including protein, dairy is an important part of any healthy diet. Dairy's variety of flavors and fat free, lowfat and regular options make it easy to include into one's daily routine.
Q: Does the 3-A-Day of Dairy and weight loss research apply to kids?A: Milk, cheese and yogurt are especially important for kids' growing bones and overall health. In fact, studies show that kids who get recommended amounts of dairy foods have better nutrient intakes overall. Preliminary research also suggests that kids who consume enough dairy tend to have less body fat than those who don't. While additional research is ongoing to investigate this connection, in general, "losing weight" is not an appropriate goal for growing kids. We recommend contacting a physician if you have concerns regarding your child's weight.
Editor's Note: For more information about the 3-A-Day of Dairy campaign or to schedule an interview with a 3-A-Day of Dairy spokesperson, please call the 24-hour 3-A-Day of Dairy Media Hotline at (312) 240-2880, which is staffed by a registered dietitian between the hours of 10 a.m. - 6 p.m. EST, Monday - Friday, excluding holidays.