Which Is The Best Milk For Weight Loss?

Contrary to the popular belief, milk is good for weight loss. Also, it isn’t advisable to avoid milk or milk-based products while dieting. It isn’t necessary to stop drinking milk even when you are trying to lose pounds. You should know that milk is an essential part of a balanced diet.

Why Is Milk Necessary For Your Health?

Milk Necessary For Your Health

It is a source of protein and also it contains a fair amount of zinc, magnesium, calcium, vitamin B12, vitamin D, and other nutrients necessary for increasing bone density, boosting immunity, and increasing metabolism. Drinking milk is good for your overall health and there is no reason to exclude this nutritious beverage from your diet.

Do You Know That 250 ML Of Milk Contains 8 G Of Protein And 125 MG Of Calcium?

Myth About Milk For Weight Loss

Milk has a high amount of saturated fats and calories that make this nutritious drink unsuitable for weight loss. 250 ml of milk contains 5 g of fat and 152 calories which can add more fat and calories to your already obese body. It is for this reason that people following a low-calorie diet avoid milk and milk-based products to cut down their calorie consumption. They fear that drinking milk could make them more obese in the long run.

What Experts Say About Milk For Weight Loss

Milk For Weight Loss

Experts find no reason to avoid milk just because it will add more calories to your body. On the contrary, they are of the opinion that there is little harm in consuming milk and milk-based products in limited quantity. Also, they highlight the benefits of consuming milk in the long run.

Studies done on people following a weight loss diet including dairy products found that consuming milk can help them lose weight faster. Also, milk calcium can reduce the risk of obesity, metabolic syndrome, type-2 diabetes, and even cardiovascular diseases.

Should I Take Milk While Following A Weight Loss Diet?

You are on a weight loss diet and want to cut your consumption of milk and milk-based products. But little do you know that drinking a cup of milk (250 ml) a day can keep you energetic all day. With milk, your weight loss diet will become a balanced diet. The only condition in which you should stop drinking milk is lactose intolerance. If you are intolerant to lactose, you should exclude milk and milk-based products from your diet.

Which Is The Healthiest Milk?

Cow Milk For Weight Loss

Cow gives milk and so are buffalo, goat, and other animals. But how do you know which milk is the healthiest of all? As a personal preference, you can choose cow milk or buffalo milk. But if you ask experts about the healthiest milk, you will be surprised to know that cow milk is considered the healthiest of all.

Do You Know That A Cup Of Cow Milk Contains 8 G Of Protein?

A cup of cow milk in breakfast is sufficient to meet one-third of your daily protein requirement. Also, commercially produced milk is a great source of calcium. Commercially produced milk is fortified with vitamin D which increases the absorption of calcium. Drinking a cup of cow milk will boost your calcium consumption which is good for your bones and overall health.

The American Heart Association also recommends fat-free, 0.5% fat and 1% fat milk for a weight loss diet. These milk types are lower in fat, saturated fat, cholesterol, and calories. Also, they have slightly more nutrients. If you are following a weight loss diet, you can balance your diet and make it nutritious as well by adding cow milk to it.

What If I Have Lactose Intolerance?

Lactose Intolerance

Cow milk isn’t for you if you have an intolerance to milk. But there is little to worry about as you can turn to plant milk. Milk is necessary for you and you shouldn’t say no to milk to fulfill your daily need for protein and other nutrients.

Soy milk is the right choice for people with lactose intolerance. It is a plant-based product but as nutritious as cow milk. Soy milk is made with soybeans. First, soybeans are soaked in water and ground. Grinding brings a creamy beverage from the soaked soybeans. Finally, the soy milk is filtered from the remnants and consumed.

Rich in protein, calcium, vitamin B12, and potassium, soy milk can become an alternative to cow milk. Also, you can easily buy fortified soy milk from the market. Soy milk can be consumed in tea, coffee, and shakes. Also, you can make ice cream with soy milk.

Protein Content Of Plant-Based Milk

Rice Milk For Weight Loss

In case, you don’t like the taste of soy milk, you can try other varieties. You can try following plant-based milk varieties.

  • Unsweetened soy milk – 8.5 G
  • Oat milk – 2 G
  • Hemp milk – 2 G
  • Almond milk – 1 G
  • Rice milk – 0.7 G
  • Coconut milk – 0.5 G

Which Milk Has The Highest Protein Content?

According to the U.S. Department of Agriculture, sheep milk contains the highest protein. One cup of sheep milk or an 8-ounce serving has 14.7 grams of protein. On the contrary, a similar amount of low-fat version of cow milk has 8.5 g of protein. If you need more protein, you can add sheep milk to your diet.

Which Milk Is Best For Weight Loss?

Unsweetened Almond Milk

Unsweetened almond milk contains the lowest amount of calories and for this reason, it is considered the best milk for weight loss. Another advantage of almond milk is it is high in monounsaturated acids. These acids are considered good for weight management. If you are looking for the best milk variety that can aid your weight loss program and fulfill your nutritional need as well then you can consider drinking almond milk.


Weight loss requires a balanced diet and it includes milk and milk-based products. You need to do exercises and you need protein for energy. Milk is the only beverage that can keep you energized all time. Also, it will make your bones and heart healthy. Depending on your needs, you can choose animal-based or plant-based milk.

Disclaimer: The above information is for educational purposes only and the viewers are advised to consult their dieticians before adding milk to their weight loss diet.

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