Low carbohydrate
diets are immensely popular right now, so many people attempting to lose weight
fill themselves up with meat, cheese, and other dairy products. While this diet
may work for some, more and more people are coming forward to point out the
negative effects of dairy. While it does provide valuable proteins and
nutrients, dairy often tends to be high in fat that makes it difficult to lose
weight. When considering whether or not a dairy-free diet is right for you, it
is important to consider the advantages and disadvantages of dairy.
Dairy May Cause
Digestion Issues
Many people
Dairy
Prevents Bone Density Loss
Dairy is one of the
best natural sources for calcium, which is essential for building strong,
sturdy bones. This bone protecting feature of dairy is especially important if
you are trying to lose weight. When a person is losing weight, they tend to
lose bone, and this sudden drop in density can make fractures or other skeletal
issues more likely. Not only does dairy contain calcium, but it also contains
vitamin D, which helps you to absorb the calcium better.
Dairy Is High in
Calories
The main reason that
a dairy-free diet might promote weight loss is because dairy is high in fat,
and each gram of fat has more calories than carbohydrates or proteins. A person
can only lose weight if they consume less calories than they burn, so
high-calorie foods can halt weight loss progress. Cheese, creamy sauces, and
ice cream are all dairy products that contain a lot of fat and calories, and
many people end up binging on these tasty treats. For people who want to eat
less calories without strictly counting each calorie, avoiding most dairy may be
helpful.
Dairy May Prevent Weight Gain
Eating a lot of fatty
dairy products is not going to help a person lose weight. However, it can be
useful if a person is trying to maintain their current weight. According to a
study in the International Journal of Obesity, participants who consumed three
dairy servings each day did not gain as much weight as their dairy-free
counterparts.
Though everyone in
the study gained weight as they aged, the people who ate dairy – gained
less weight and had a smaller waist circumference. The researchers theorize
that a high calcium intake might prevent fat cells from being formed. Another
study by Dr. M. S. Buchowski found that a high calcium diet increased the
amount of fat that study participants got rid of.
Ultimately, whether
or not you should include dairy in your diet is a personal choice. If you are
trying to lose weight and get healthy, avoiding dairy may be a simple way to
cut calories and avoid gastrointestinal distress. However, there is a great
deal of scientific research supporting the idea that the calcium in dairy may
promote fat burning, protect bones during weight loss, and help you to maintain
your preferred weight. As long as the dairy products are not extremely fatty or
sugary, dairy may be a helpful tool for you to use as you reach your weight
loss goals.