Does Calcium From Dairy Foods Help with Weight Loss?

Are you struggling to lose a few extra pounds? Weight loss can be a challenge for many people, particularly if approached through fad diets and diet pills rather than by adopting a healthy, long-term eating plan. The reality is that it’s far easier to lose weight by making small dietary changes rather than radically changing eating habits in an attempt to “get thinner quickly.” According to a new study, one small change that can help with weight loss is to add more calcium from dairy products such as milk and cheese to the diet. While an association between calcium from dairy and weight loss has been observed before, this larger analysis of thirteen different studies further confirms the benefits of dairy calcium foods for weight loss.

In this analysis, published in the journal Obesity Reviews, researchers analyzed thirteen different studies that looked at calcium from dairy and its effect on weight loss. They noted that diets higher in dairy calcium foods caused greater excretion of fat in the feces than diets that were lower in calcium. This increased fat excretion would promote weight loss by reducing the amount of fat absorbed by the body. The calcium effect was most pronounced when dairy calcium foods were given to people who didn’t normally have a high calcium intake and less pronounced in those who were already eating a calcium-rich diet. They noted that adding 1241 mg of calcium to the diet each day caused an additional 5.2 grams of fat to be excreted into the feces.

This adds to growing evidence that calcium from dairy helps to promote weight loss. Interestingly, calcium from dairy sources may help to control weight in more than one way. Another recent study showed people who drank a glass of skim milk with breakfast reported feeling fuller and more satisfied than those who ate the same breakfast, but washed it down with a cup of fruit juice. Researchers believe the casein and whey protein found in milk help to suppress appetite which may result in fewer calories being consumed later throughout the day.

The bottom line? Dairy calcium foods may be an ally when it comes to the battle to lose weight. Keep in mind that some dairy products can be high in calories and contain a great deal of fat. For this reason, it’s best to stick with skim milk, low fat yogurts, and cheeses to avoid adding additional calories. Although adding whole cream to cereal may cause more fecal fat excretion, it may not compensate for the extra calories taken in. Choose dairy sources wisely for the best weight loss results.