Friday, 9 January 2015

Best Dairy Food For Natural Weight Loss

You need to have at least 2 servings of any one dairy product like milk, cheese or yogurt for your daily calcium needs. Eat skim or low fat versions of all dairy products to derive the nutritional benefits without adding the calories. Now several new studies indicate that foods recommended for high fat diets, including butter, cream and full-fat milk can boost weight loss and keep you lean.

Best Dairy Food For Natural Weight Loss


1 . Daily Allotment

Most healthy weight loss meal plans do contain dairy or soy-based products such as low-fat milk, low-fat yogurt, low-fat Greek yogurt, soy milk, soy yogurt, low-fat cottage cheese and reduced-fat cheeses. The U.S. Department of Agriculture Dietary Guidelines for Americans 2010 recommends consuming 2 cups of low-fat dairy products each day for a 1,000-calorie diet, 2.5 cups of low-fat dairy foods every day for 1,200-calorie and 1,400-calorie diets and 3 cups of low-fat dairy products each day for a 1,600-calorie diet. Based on USDA guidelines, one 8-ounce container of low-fat Greek yogurt is equivalent to 1 cup from the dairy group.

2 . Parmesan Cheese

What cheese only adds 22 calories and 1 gram of fat per tablespoon? Just parmesan! It’s great for weight management, has more calcium than any other cheese, and it’s also packed with protein, both of which help the body metabolize fat. It’s also a low-lactose food, so some people who are
sensitive to dairy may be able to eat it.

3 . Soy Milk

This ensures lesser fat intake and also protects your heart. However, nutritionists suggest that the best way to intake protein without worrying about fats and calories is soy protein! Soy in form of soy milk, soya chunks or tofu can really help you fight the flab and make you healthier.

4 . Yogurt

Eat 18 ounces a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat
yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to
drop pounds, while the amino acids help burn fat.

5 . Greek Yogurt

The amount of nutrients in Greek yogurt varies by the brand and flavor you buy. Choose low-fat brands of Greek yogurt when you’re trying to reduce your calories for weight loss. Low-fat Greek yogurt is generally higher in protein than regular low-fat yogurt, and is an excellent source of
calcium. One 6- ounce container of low-fat Greek yogurt often contains 13 to 16 grams of protein, 12 to 20 grams of carbohydrates and 0 to 5 grams of fat. Greek yogurts that contain fruit are often higher in sugar and carbohydrates than regular or vanilla-flavored brands of Greek yogurt.