Although the idea that drinking milk helps with weight loss is still debated, research suggests that drinking milk correctly may support weight loss through several mechanisms.
Milk often gets a bad reputation when it comes to weight management and weight loss due to its high calorie and fat content. However, while these factors are important, the other nutritional benefits of milk should not be overlooked.
Understanding the nutritional value of milk can make people realize that it is actually a beverage that can aid in weight loss.
1. How can milk help with weight loss?
Milk provides many essential nutrients for the body.
Numerous studies have found that milk consumption may be linked to weight loss, including studies published in the American Journal of Clinical Nutrition. Here are four reasons why milk may help with weight loss:
Protein builds and maintains muscle mass.
Milk is an excellent source of protein, a macronutrient essential for building and maintaining muscle mass. Building and maintaining muscle mass is a great strategy for those on a weight loss journey; by doing so, they increase their strength while reducing fat at a healthy, balanced level.
According to a study published in the American Journal of Clinical Nutrition, drinking milk after weightlifting helped participants gain more muscle mass compared to those who drank soy drinks or carbohydrate drinks.
The peptide hormone YY in milk may reduce feelings of hunger and help you feel full for longer.
Milk can reduce hunger and promote satiety thanks to the hormone peptide YY (PYY). PYY is an intestinal hormone secreted by intestinal and colon cells in response to food. It plays a crucial role in regulating appetite and satiety, thereby influencing food intake. PYY can also affect digestion by slowing gastric emptying and increasing water and electrolyte absorption in the colon.
Calcium promotes metabolism.
Calcium, abundant in milk, promotes metabolism, ultimately leading to weight loss. Some studies suggest that calcium may influence how the body processes fat. Calcium helps reduce the absorption of fat from food in the intestines and contributes to the breakdown of fat in fat cells.
Calcium is also crucial for muscle function. Muscles burn more calories than fat, so maintaining muscle mass can help boost metabolism. Furthermore, calcium can influence the release of several hormones related to metabolism and satiety.
Rich in vitamins and minerals
Milk is an excellent source of vitamin B12, magnesium, and zinc, all of which are great for weight loss. Vitamin B12 plays a crucial role in converting food into energy. When the body has enough energy, it can exercise more effectively, thus burning more calories. Vitamin B12 is also essential for healthy nerve function. A healthy nervous system helps control appetite and reduce stress, both of which can affect weight.
Magnesium helps control blood sugar levels, preventing spikes and drops that can lead to cravings. Magnesium has a calming effect, helping to reduce stress and anxiety. Stress can lead to overeating, so managing stress can help control weight. Magnesium is also important for healthy muscle function, leading to more effective workouts.
Zinc is crucial for a healthy immune system. A healthy immune system helps the body fight off disease, allowing you to focus on weight loss. Zinc is also essential for healthy thyroid function. A healthy thyroid helps regulate metabolism, affecting how quickly the body burns calories.
2. Which type of milk should I choose for weight loss?
When choosing milk to aid weight loss, prioritize types that are low in calories and fat but still provide sufficient protein and essential nutrients. Therefore, skim milk (milk with the cream removed) is a good option for those looking to lose weight.
People who are trying to lose weight can drink skim milk, a type of milk with a low fat content. And due to its high thermogenic effect, a healthy amount of skim milk is particularly beneficial in a weight loss program, meaning that the metabolism of protein is slower, burning more calories and expending more energy.
You can also choose unsweetened yogurt, which is an excellent source of protein and calcium. The probiotics in yogurt also help improve gut health, support digestion, and aid in weight loss.
Quang Nhan
Source: https://giadinh.suckhoedoisong.vn/4-ly-do-uong-sua-co-the-giup-giam-can-172250308171819633.htm
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