1 dairy boost your fat loss

Superfoods are just old foods with better PR.

Dairy products have long been controversial in the world of nutrition. Once considered healthy, they were then blamed for weight gain. Thanks to new research, dairy is now making a comeback.

The truth about dairy and weight loss.

For thousands of years, people have eaten milk, cheese, and yogurt to obtain important nutrients like Calcium, protein, and vitamins.

Scientists have discovered that dairy doesn't make you gain weight - it helps you lose fat! Studies show that people who eat dairy tend to have more muscle and less fat. One analysis found that dairy consumption led to less fat mass and more lean muscle mass. Even children who eat lots of dairy have a 59% lower risk of obesity.

How dairy helps you burn fat.

Dairy works in several ways to help you lose weight:

1. Calcium power - Calcium in dairy blocks fat-forming enzymes and activates proteins that burn calories faster. This helps your metabolism work better.

2. Better fat burning - High-calcium dairy diets help your body burn fat for energy throughout the day. When you're eating fewer calories than you burn, dairy helps you burn even more fat.

3. Less fat cell formation - Dairy calcium prevents new fat cells from forming, which helps prevent weight gain over time. This process, called adipogenesis, is important in obesity development. By stopping new fat cells from being created, dairy may help prevent long-term weight gain.

4. Keeps metabolism strong - When dieting, our metabolism often slows down. This makes weight loss harder because we need to eat even fewer calories. The Calcium in dairy helps maintain our metabolic rate during calorie restriction, making it easier to keep losing weight.

When we eat low-calcium diets, our body produces more parathyroid hormone (PTH), which produces more of the hormone calcitriol. Calcitriol causes Calcium to flow into fat cells, leading to an increase in fat creation and reduction of fat breakdown. 

Dairy benefits your overall health.

Many large studies show that people who eat more dairy tend to have:

• Lower body fat

• Lower BMI (body mass index)

• Lower rates of obesity

• Better bone health

• Lower risk of type 2 diabetes

• Possibly lower risk of certain cancers

More than just Calcium.

Dairy works better for weight loss than calcium supplements alone. Why? Dairy provides a complete package of:

• High-quality protein that helps build muscle

• Important minerals like magnesium and potassium

• Various vitamins that support overall health

• Healthy fats that may improve fat-burning

Scientists call this the "Whole Food Matrix," a unique combination of nutrients that works better together than any single nutrient alone.

In one 24-week study, researchers compared three diets:

• A standard diet with 500 fewer calories per day: 6.4% weight loss

• Same diet plus calcium supplements: 8.6% weight loss (38% more fat loss)

• Same diet with high dairy calcium: 10.9% weight loss (64% more fat loss)

This is particularly significant because belly fat (visceral fat) is associated with numerous health risks, including cardiovascular disease and Type 2 diabetes. For the high-dairy group, belly fat loss was 66.2% of total fat loss, compared to only 19% for the low-calcium diet.

Another study found that high-dairy diets increased fat burning over 24 hours when people ate fewer calories. This helps explain why dairy enhances weight loss - it helps your body burn more fat throughout the day, especially during exercise.

Another study found that dairy helps your body burn more fat throughout the day, especially during exercise.

How to use dairy for weight loss.

1. Don't fear dairy - Low-fat and whole-fat dairy can be part of a healthy weight loss plan. Low-fat dairy contains B vitamins, Calcium, and protein, while whole-fat dairy provides fat-soluble vitamins and beneficial fats. Dairy is not causing your weight gain!

2. Get enough Calcium - Try to eat 1,000-1,200 mg of Calcium daily during weight loss. For example:

   • 325 grams of skyr yogurt

   • 2 oz raw cheddar cheese

   • 1 cup milk

3. Spread these foods throughout your day and ensure they fit your total calorie goals.

4. Find dairy that works for you - Those with a real lactose intolerance can use an even healthier option - whole goat's milk products, which are lactose-free and contain protein A2. A2 raw dairy products are often easier for many people to digest.

5. For maximum effectiveness - Add foods rich in fat-soluble vitamin K2 to your diet. Vitamin K2 is a traffic controller for calcium in your body. Instead of letting calcium build up in places it shouldn't - like your kidneys or arteries - it guides calcium exactly where it needs to go. Osteocalcin is a vitamin K2-dependent protein that the body needs to pull calcium from the bloodstream to deposit where we want it: in the bones and teeth. Osteocalcin also stimulates the growth of new dentin, the calcified tissue underneath the tooth enamel, reducing cavity risk and slowing tooth degradation.

While dairy isn't a magic solution for weight loss, science shows it can help you lose more fat when you're on a calorie-controlled diet. Dairy improves your metabolism and helps you burn fat more effectively.

Remember, you still need to eat fewer calories than you burn to lose weight. However, adding dairy to your diet might make weight loss easier and more effective. Consider embracing dairy as a delicious and nutritious part of your weight loss journey.

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