Overweight Dieters Can Benefit from a Glass or Two of Milk

Israeli researchers have been studying the possible effects of dietary calcium and vitamin D in people trying to lose weight.  They’ve published their findings online in the American Journal of Clinical Nutrition.  The data came from subjects enrolled in the 2-Year Dietary Intervention Randomized Controlled Trial.

At enrollment, 322 subjects between 40 and 65 (average 52 years) had an average body mass index (BMI) of 31, i.e. they were mostly classified as obese.  They followed a low-fat, Mediterranean, or low-carb diet for 2 years.

No matter which diet they were following, participants with the highest dairy calcium intake after six months - an average of 580 milligrams a day or two glasses of milk - lost about 12 pounds at the end of the study.  Those with the lowest daily calcium intake (about 150 milligrams of calcium or half a glass of milk daily), lost about 7 pounds.  Another way of looking at it: each additional 6-ounce serving of milk (about three-quarters of a glass), resulted in 10 pounds of weight loss after six months.

Serum 25-hydroxyvitamin D levels were followed in 126 of the participants for 6 months at the start of the study.  These affected the degree of weight loss independently; higher levels, contributed by dietary milk and milk products, were linked with greater weight loss.  Most Americans don’t get the recommended daily dose of vitamin D - 400 international units - which is the amount in 4 glasses of low-fat or skim milk.  Vitamin D is important for more than just making strong bones; now one can add ‘assistance with weight loss’ to the list of its benefits.

Why does milk help in weight loss?  There are a number of theories: it may suppress appetite; it may be substituted for sugary sodas or other calorific drinks; or milk protein may boost energy levels, encouraging calorie-losing activities.  Whatever – there’s no good reason to cut back on milk when you diet, just avoid the 2% fat type (and ice cream).