One of the key lessons to achieving lasting weight dairy and weight loss is actually learning to eat more, instead of eating less. Many of my patients think that in order to lose weight they need to starve themselves. This is completely wrong! In fact, lowering your caloric intake may lead to weight loss in the first few weeks, only to find that you plateau early in the process. You might have experienced this phenomenon as January has come and gone: In order to rev up your weight loss again, you might have to eat more.
One of the most important food groups that I focus on are foods high in calcium. Researchers at the University of Knoxville have found that dietary calcium directly influence your weight loss efforts.
High calcium foods, notably dairy sources, have been shown to increase body fat breakdown and preserve metabolism during dieting. High levels of calcium will also help your body get younger by building strong bones.
This study suggests eating three servings dairy and weight loss dairy products a day to get the most benefit. Increasing your calcium intake can also directly reduce belly fat.
A study presented at the Obesity Society Meeting of showed significant abdominal fat reduction following calcium supplementation. During the course of the seven week study, participants ate servings of dairy foods each day. The data showed that an exercise program combined with a reduced calorie diet, and an increase in dairy consumption changed metabolism significantly enough to effect the amount of body fat burned.
You also want to focus on foods that are high in protein. Protein also gives you the energy you need to keep up with an exercise program that will burn lots of calories. Eating calcium and protein-rich foods together seems to be the best cocktail for weight loss. When combined, these two nutrient groups have been clinically proven to raise metabolic rate and improve digestion and bowel health.
One food group that is high in both these nutrient groups is dairy. However, dairy foods that contain lots of calcium, and lots of protein, are usually candidiasis and diabetes in fat as well as calories, dairy and weight loss, making them a bad choice for dieters. Because of these reasons, I find most people who are overweight cannot afford to increase their dairy consumption at all. But yogurt is the exception to the rule.
Yogurt is a low-fat food packed with calcium as well as protein. It provides all the benefits of dairy without the added fat or calories, and actually contains more calcium and protein per serving than other dairy product because of the way it is made.
Yogurt dairy and weight loss has been studied as a calcium-rich food that helps burn fat and promotes weight loss. Those that lost the most weight were also able to protect their lean muscle mass, which is critical when dieting, dairy and weight loss, because the muscle mass is essential for maintaining high metabolism. Eating yogurt every day can also support your immune system, reducing overall inflammation. It is also know to lower LDL "bad" cholesterol.
Lastly, dairy and weight loss, many adults have problems digesting milk products because their bodies do not produce enough of the enzyme lactase. For all these reasons, dairy and weight loss, I suggest that you make yogurt a part of your new diet every single day. There are a myriad of ways to get yogurt into your diet. First, choose single servings of plain, low-fat yogurt. Full fat yogurts or the flavored varieties are too high in calories, and fat-free yogurts do not have enough of the essential fat you need to lose weight.
Greek strained yogurt is currently the rage and is thicker than traditional yogurt, if you like that type of consistency. If you find plain low-fat yogurt unappealing and you really need to sweeten it, add azt and acyclovir teaspoon dairy and weight loss sugar-free all-fruit preserves, or a teaspoon of honey.
Probiotics can help regulate your digestive system by helping reduce bloating as well as difficult and painful defecation. Here are some other easy ways to incorporate yogurt into your diet: They make for a really healthy breakfast or snack.
My new book is filled with great recipes that contain yogurt for breakfast, lunch, snacks, or dinner. News Politics Entertainment Communities. Opinion HuffPost Personal Videos. Peanut Butter And Mayo: