There's widespread debate surrounding the healthfulness of dairy, particularly in relation to weight loss. Concerns often revolve around the high saturated fat content in many dairy products, potentially linked to heart disease and weight gain, as well as the possibility of dairy-induced inflammation. Furthermore, lactose intolerance prompts many individuals to avoid dairy altogether. However, recent research and expert insights have begun to challenge these notions, shedding light on the potential benefits of including dairy in weight loss regimens.
Dairy inherently offers vital nutrients like calcium and protein, making it a viable component of a well-rounded weight loss plan. A 2019 review revealed that dairy foods, including full-fat varieties, aren't inherently linked to weight gain. Instead, they may even contribute to a reduction in body fat and an increase in lean muscle mass. Moreover, the consumption of fermented dairy products, such as yogurt and cheese, has been associated not only with a lower risk of cardiovascular disease but also with potential protection against type 2 diabetes.
Curious about incorporating dairy into your daily routine and its potential benefits for weight loss? We've explored this topic by consulting with a dietitian to identify the healthiest dairy products. Keep reading to discover how these items can support your weight loss journey.
1) 2% Milk
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People might assume that milk is off-limits when trying to shed pounds due to its fat and natural sugars. However, according to Lauren Manaker, MS, RDN, including 2% milk in your diet can actually support weight loss goals.
Manaker explains, "2% milk offers a well-rounded nutritional profile that can benefit weight loss efforts." She highlights its moderate fat content, which promotes satiety and reduces the urge to snack on less nutritious foods.
Additionally, Manaker emphasizes the importance of 2% milk's protein content for muscle repair and growth, especially post-exercise.
In addition to its satiating fat and muscle-building protein, Manaker underscores the calcium in 2% milk, essential for bone health and potentially influencing weight regulation. She notes, however, that further research is needed to confirm this aspect.
2) Regular Yogurt
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Yogurt can be a beneficial addition to your weight loss journey, whether paired with granola or berries.
Firstly, this dairy product is rich in protein, promoting satiety, boosting metabolism, and aiding in the development of lean muscle mass. Additionally, yogurt's fermentation process renders it a potent source of probiotics. These beneficial bacteria can directly enhance your gut microbiome, which is associated with improved weight loss and maintenance.
Citing a comprehensive review of more than 20 research studies in the International Journal of Obesity, yogurt consumption has been correlated with reduced body weight, decreased waist circumference, and lower body fat percentages.
3) Greek Yogurt
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Greek yogurt undergoes an additional straining process compared to regular yogurt, eliminating whey liquids and resulting in a thicker texture and tangier taste.
Beyond its distinctive flavor, Greek yogurt boasts lower sugar content and higher protein levels compared to regular yogurt. Protein plays a crucial role in weight loss due to its satiating effects, while reducing sugar intake is often a strategy for managing weight, given the association between high sugar consumption and weight gain.
For individuals aiming to boost protein intake and limit sugar consumption as part of their weight loss strategy, Greek yogurt serves as an excellent choice.
4) Skyr
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Introducing another yogurt variety, Skyr, an Icelandic dairy product recommended by Manaker as a beneficial component of a weight loss regimen.
According to Manaker, "The protein content of skyr promotes feelings of fullness, potentially reducing overall calorie consumption over time." Additionally, she notes, "The probiotics found in skyr contribute to enhanced gut health, essential for supporting a healthy metabolism."
5) Kefir
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Kefir, a fermented dairy product, is highlighted by Manaker as a nutritious addition to your weight loss journey.
"This beverage is packed with probiotics, proteins, and a variety of vitamins and minerals," she explains, emphasizing its role as a healthy dairy option.
Manaker elaborates on kefir's unique fermentation process, which involves culturing kefir grains in milk to produce a tangy, slightly carbonated drink. This fermentation process not only enhances its flavor but also promotes digestive health through its probiotic content. These beneficial bacteria have the potential to boost metabolism and improve the body's ability to digest and absorb nutrients efficiently.
Furthermore, Manaker notes, "The high protein content of kefir can promote feelings of fullness, ultimately reducing overall calorie intake and supporting weight loss efforts."
6) Cottage Cheese
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Cottage cheese gained attention a few years ago as people discovered its versatility in recipes ranging from smoothies and ice cream to dips and bread.
Due to its convenience in enhancing favorite dishes and its low fat content coupled with high protein levels, cottage cheese emerges as an ideal dairy option for individuals aiming to shed pounds.
7) Labneh
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If you haven't sampled labneh yet, you're missing out—not only on its delicious flavors but also on its numerous health benefits.
"Labneh, a creamy and tangy cheese crafted by straining yogurt to remove most of its whey, is a beloved staple in Middle Eastern cuisine renowned for its adaptability and nutritional value," explains Manaker. "Its notable protein content makes it an excellent option for individuals striving to shed pounds, as it aids in prolonged satiety, thereby reducing overall calorie consumption."
She further emphasizes, "The probiotics present in labneh contribute to maintaining a well-balanced gut microbiome, essential for digestion and potentially influencing weight management."
8) String Cheese
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Forget relegating string cheese to your child's lunchbox—it's an ideal snack for your weight loss endeavors. Its pre-portioned servings alleviate concerns about overindulgence, while each stick packs a satisfying punch of protein to stave off hunger until your next meal. Depending on the type and brand, a typical string cheese offers around 7 grams of protein for just 80 calories!
For added fiber, another satiety-boosting nutrient, consider pairing your snack with apple slices or whole-wheat crackers.
9) Fortified Milk
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During your trips to the store, you're faced with rows of milk varieties to choose from. While dairy milk provides essential nutrients like fat, protein, and calcium, fortified cow's milk takes it a step further by adding certain vitamins to the milk beyond what occurs naturally.
Fortified milk typically includes vitamins A and D, both of which have been associated with potential benefits for weight loss.
A study published in the International Journal of Preventive Medicine suggests that vitamin D deficiency correlates with a higher risk of obesity, and supplementation of this vitamin may aid in weight loss efforts. Additionally, another study hints at a possible link between vitamin A and weight loss, particularly in reducing abdominal fat, though this finding stems from an animal study, underscoring the need for further research.
Given the general benefits of dairy milk for weight loss, opting for fortified milk when you suspect deficiencies in specific vitamins can potentially enhance your efforts even more.
10) Pre-Portioned Cheese Spreads
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Just like string cheese, pre-portioned cheese wedges offer a convenient and satisfying snack option for weight loss. Numerous brands produce spreadable cheese in individual packaging, boasting reduced calorie counts while preserving their protein and calcium content. These snacks are particularly effective for weight loss, allowing you to manage your calorie intake while indulging in a savory treat.