Ditching dairy has emerged as a popular weight-loss strategy in recent years, championed by celebrities such as Ariana Grande and Joaquin Phoenix. Others go dairy-free because they’re lactose intolerant, but some do it because of popular diets such as Whole 30 that banish dairy altogether. The logic here is simple: eat less vs. more for weight loss and try to cut a food group that can occasionally lead to bloating and discomfort to reduce inflammation. Evidence that going dairy-free to help lose weight does have results is mixed, though many believe ditching dairy can cause a drop in calorie consumption — particularly if it encourages healthier food habits. Means that while there’s no indisputable proof that dairy-free is the answer to world peace, for some, it might also help with weight management and enhancing general well-being.
What is a dairy-free diet?
A dairy-free diet excludes all of the following dairy products from the diet: milk, cheese, yogurt, butter, and cream. People adopt this diet for many reasons, sometimes for health reasons due to lactose intolerance, when the body is unable to break down the milk sugar (called lactose) present in cow’s milk and other animal products. This can cause unpleasant symptoms such as diarrhea and gas when we have dairy. Others may just avoid dairy due to an allergy or may have a strong preference for plant-based alternatives. A dairy-free eating pattern can be much more than simply renouncing milk — it might also involve giving up meat, fish, shellfish, or even eggs, depending on personal dietary preferences and needs. This is why millions report feeling better and experiencing less on their gastrointestinal tract, whilst keeping in a better shape throughout a diet that includes non-dairy foods.
Can a Dairy-Free Diet Help You Lose Weight?
A dairy-free diet can help some people lose weight, but there are no one-size-fits-all solutions. But although study data show a connection between dairy consumption and weight gain, that doesn’t mean that eliminating dairy will help everyone lose weight. For many people, this noob approach does not translate even near what is written — for some, a dairy free option may only mean fewer calories and no lactose in their meal, and for others it can be the whole turn. The science hasn’t yet fully landed, and the reasons participants each lost weight on a dairy-free regimen were personalized.
What You Need to Know
As someone going dairy-free, it’s vital to know how to identify food allergens and to keep a lookout for hidden dairy in food products. The Food Allergen Labeling and Consumer Protection Act (FALCPA) stipulates that packaged foods carry plain-language labels indicating whether a product contains milk or other common allergens. This can, however, be trickier when it comes to restaurant foods, where labeling requirements may not be as clear. When ordering, always be sure to ask the server any questions you need to ensure you’re avoiding dairy and adhering to your dairy-free plan.
What To Eat
If you’re switching to a dairy-free way of life and need foods that include essential nutrients or micronutrients like calcium, protein, and vitamin D, there are so many dairy-free products to choose from. Calcium is found in other foodstuff or vegetables, in clouding non-dairy products such as basic almond milk, and also leafy greens just like spinach and kale. These are good sources of calcium without some of the calories that certain dairy products can deliver. For protein, you could go for plant-based like tofu, lentils, and quinoa. They give you a fair dose of protein with no extra dairy-derived fat. Just know that you should pick labeled products that are fortified with vitamin D. It’s usually added to dairy-based products to aid calcium absorption.
And I’ve watched my energy levels soar by making the transition to dairy-free eating, especially when I pay attention to making sure I’m choosing nutrient-rich substitutes. But do tread carefully — not all dairy-free foods are healthier by default. Some can contain high sugar or fake additives, so checking the labels is crucial for making the right selection.
What Not To Eat
A dairy-free diet avoids foods derived from cow’s milk as well as any animal milk such as those from goat or sheep. These are commonly found in sauces, baked goods, or processed snacks. Also, be careful of products that may come into contact with dairy, like certain cereals or pre-packaged meals, which can still have traces of milk. I’ve learned the hard way to read labels because even innocuous-looking snacks can house dairy cloaked under a hidden name. To keep your feet on the path, focus on labeled dairy-free foods that don’t disguise animal milk in the ingredients.
Foods That Replace the Nutrients in Milk
If you’re thinking about cutting dairy from your diet in hopes of losing weight, be sure to make sure you’re covering your bases with those important nutrients — calcium and protein, which dairy products often provide. A dairy-free diet can, however, work for you as long as you ensure you’re replacing sources of these nutrients so you remain healthy.
To substitute for the nutrients in dairy products, you can consider introducing dairy-free options — including fortified plant-based milk — like the common almond, soy, or oat milks, which often have added calcium and vitamin D — as well as protein from beans, lentils, tofu, and seeds. I, for one, replaced my usual milk with some almond milk, and I immediately felt the energy difference, which really helped me maintain my dairy-free healthy eating but still be able to get those valuable nutrients.
Protein
One of the top concerns when going dairy-free is protein intake. Dietary guidelines recommend that individuals aged 19-70 consume roughly 35 grams of protein per day. Dairy products are higher sources of protein, but even being vegetarian, your minimum protein needs can be easily achieved. Tofu, legumes, and whole grains such as quinoa are really good examples. If you like eggs, they’re also a good source of protein. Even those who eat meat, such as lean ground beef, might still only require around 4 ounces (providing 23 grams of protein) to meet what you need per day, thus, infrequent excess on protein can be avoided. I found hitting my protein target easy enough by adding vegetarian sources to my meals and disproved that you need dairy products to stay on track with protein intake.
Calcium
If you’re going dairy-free, it’s essential to be sure you’re still getting enough calcium, a mineral that helps build bone mass. Adults generally need 1,000 to 1,300 mg of calcium daily, and children need between 260 and 700 mg. Dairy products — including milk — are excellent sources of calcium, but there are many nondairy options. You can eat kale, collard greens, tofu, and soy milk, or you can select brands of orange juice, cranberry juice, and breakfast cereals that have been fortified with calcium. I did find that it was easier for me to meet my calcium needs without needing dairy when I made the switch to almond milk. Keep in mind, though, that some plant foods, such as spinach, also have oxalates that can inhibit calcium absorption. If you’re uncertain, it can help to discuss whether and which supplements you need for you with your doctor.
Vitamin D
When removing dairy from your diet, it is crucial to pay attention to your vitamin D levels, as this nutrient allows your body to absorb dietary calcium. If you don’t have milk and other dairy products, you might seek out other dietary sources of vitamin D, like eggs, fatty fish (salmon, particularly), oysters, even cereals or cod liver oil fortified with it. Adding these foods helped me keep my dairy-free lifestyle and my vitamin D levels in check.
Riboflavin
One thing to be mindful of when going dairy-free is that you’re still getting enough riboflavin — aka vitamin B2, aka a key B-complex vitamin. Riboflavin assists in how the body processes carbohydrates and other nutrients. The RDI is 1.3 mg for men and 1.1 mg for women, and less for children and adolescents. If you’re not eating dairy, riboflavin is also available in foods like leafy greens, sweet potatoes, whole grains, and even meat. Fortified cereals and bread are excellent sources to contribute to your riboflavin needs as well. Added whole grains and sweet potatoes into my meals and increased my vitamin B2 intake, without concerns of whether to put on milk or not.
Phosphorus
If you have adopted a dairy-free diet, it is important to ensure that you are getting enough phosphorus, a key mineral that regulates cell function and is part of your bones and teeth. Dairy is a major source of phosphorus in the diet, but meat eaters generally can satisfy phosphorus needs with leaner sources of animal protein, such as fatty fish. For vegetarians, legumes and whole grains such as yeast-based bread are really the best candidates. I was able to keep my phosphorus intake in check without needing animal products just by focusing on getting fiber and protein from plant-based sources, such as legumes. These sources are also readily absorbed, so your body can easily reap the phosphorus benefits.
Dairy-Free Products
If you are looking for dairy-free products, it is very important to read the ingredients list carefully. While some products are labeled as dairy-free, they may still have traces of milk derivatives like casein or whey. The Food and Drug Administration (FDA) has some rules regulating the use of “dairy-free,” but those don’t guarantee the product lacks any milk whatsoever. This will be toxic to persons with an allergic reaction to milk. Because of this, I learned to double check the ingredients, recognizing that a product that was dairy-free but still had hidden traces of dairy would present me with a much greater challenge in sticking with my dairy-free commitment.
Non-Dairy Products
The same holds true when seeking non-dairy foods; check the labels carefully to ensure no milk proteins are hiding among the ingredients. Though many items might say “dairy-free” on the label, they can still have hidden dairy in them, like traces of milk proteins. The FDA has rules about the term “dairy-free,” but those don’t always ensure that dairy is absent. The Food Allergy Research and Resource Program at the University of Nebraska-Lincoln notes that those with milk allergies or lactose intolerance should examine the ingredient list carefully. I had situations where something that was marketed as dairy-free still made me sick due to my milk allergy — those experiences reinforced that I need to always double-check when it’s something being consumed.
Milk
Cow’s milk is among the top foods to exclude from your diet when you go off dairy. Animal milk is typically high in fat and calories, so it’s not the best option if your goal is to lose weight. But for me, another thing that played in my favor was cutting out cow’s milk and eliminating a bunch of calories I didn’t need to be consuming in the first place.
Foods Made With Milk
When eliminating dairy completely, you may wonder about items that are made from milk, like cheese, yogurt, and ice cream. Fortunately, these have non-dairy versions, and they are widely available. Soy milk can stand in for regular milk, and avocado puree can make a creamy base for dairy-free desserts. And do check the label to ensure products are safe and meet your dietary goals. Based on personal experience, substituting new flavors like nut butters and almond milk into your food is great for weight loss.
Foods That Contain Milk
If your strict dairy-free diet is there for allergy, intolerance, or personal choice, you need to know where to look for milk proteins disguised as ingredients. Although it’s easy to find dairy in baked goods and prepared meals, it can lurk in unexpected places as well. Deli meat and hot dogs, for example, sometimes contain milk-based additives. Even if you don’t have a milk allergy, checking labels is key to preventing accidental ingestion. Cross-contamination during manufacturing or preparation processes can be another consideration, so check if dairy-free foods have come into contact with dairy. For my part, I’ve found that paying attention to these details not only accommodates a dairy-free lifestyle but can also help when it comes to weight management, as you’re forced to be more mindful of what you’re eating.
Sample Meal Plan
Making the switch to dairy-free can help when it comes to weight loss. Cutting out things like cow’s milk and cheese on high-calorie wheat products opens up a world of healthier, nutritious foods. The trick is to switch from dairy to nondairy alternatives like plant-based milk, which are equally satisfying but far lower in fat. Adopting this lifestyle doesn’t mean that you can’t prepare amazing recipes or delicious meals; it just gives you countless ways to be creative with what you eat. A three-day meal plan can give you a general idea of what to eat each day in terms of items to include in your meal prep, whether you’re new and just starting or searching for inspiration to help you along the way. This approach ensures you are eating balanced meals without depriving yourself. It’s just finding a substitute and adapting your options to your budget, your own preference, and your palate.”
Day 1
Breakfast: If you are thinking of eliminating dairy, you will need to play around with breakfast. Swapping out a heavy, cheese-filled summertime omelet for one loaded with fresh vegetables is one simple idea that works miracles, especially during California’s summer months. Skip the cheese, which you can do, and get the fiber and vitamins from a whole rainbow of veggies. A glass of orange juice (approximately 8 ounces) can hydrate and jump-start your day without the weight that dairy tends to provide. Just with this one easy change, you can have a satisfying breakfast without falling off your weight-loss plan.
Lunch: Another great dairy-free and weight-loss-friendly option for lunch is a colourful Rainbow Salad containing mixed freshwater vegetables, such as kale and other leafy greens. You can leave out the cheese and add some quinoa for protein and fiber instead. If you have them on hand, serving a citrus-based refreshing side alongside your meal to help with digestion will go a long way to adding flavor and balance. A light soup is another good option if you want something warm, and it can sustain you with seasonal veggies to keep you satiated and full of energy.
Dinner: I cooked chicken with brown rice for a healthy dinner. It is a quick, dairy-free meal that fills you up without weighing you down. If your taste buds are ready for something with a bit more pungent flavor, you can prepare a Marsala-style chicken, which employs a rich sauce (sans dairy) to add zing to the dish. This pairing of lean protein and whole grains can even help you adhere to your weight-loss goals, all while indulging in an amazing meal.
Day 2
Breakfast: Going dairy-free at breakfast while losing weight is definitely doable and still satisfying. Wake up, make breakfast, and give yourself a quick 5 minutes of freedom — a healthy breakfast can create focus for your day and keep you on track to crush your health goals. My favorite is a simple avocado and egg toast combo. The creaminess of the avocado goes well with a soft-boiled or scrambled egg for healthy fats and protein that will keep you satisfied for hours.
One is a strawberry-banana smoothie — dairy-free. Puréeing these fruits with plant-based milk provides a nutrient-dense breakfast option without the dairy. The best combination of sweetener, taste, and power! Not only do these meals keep your metabolism running high, but they also deliver a slew of essential vitamins and minerals to help support your weight loss goals.
Lunch: A dairy-free lunch can give you energy while also supporting your weight loss goals. A warm lentil soup with some kale mixed in for extra nutrients is one of my staples. The lentil is high in protein and fiber, which will keep you feeling fuller longer, and the kale is full of vitamins. If you want something a little more flavorful, try adding a splash of red curry to your soup — it gives it a spicy kick but is still light and healthy! It’s the trifecta of lunch, and it’s one that will keep you at your best, both in terms of satiety and for metabolism and the rest of the afternoon.
Dinner: For dinner, you eat a meal that is filling but may be a little light. I also enjoy preparing a slow cooker Moroccan beef stew, which is brimming with flavors and fall-apart tender. The beef is juicy and succulent, with aromatic spices added for a little zing. Serve fluffy couscous on the side and a mound of spring mix greens tossed lightly with olive oil for added healthy fat to round out the meal. This super filling and packed with nutrients dish won’t leave you hungry later and will help you lose weight.
Day 3
Over breakfast: Simple adjustments to your breakfast can help you trim down. I’ve found that swapping out traditional, heavy, dairy-based meals for a veggie and turkey sandwich on a whole-wheat English muffin provides a good start to the day, hearty but light. The green choices, such as spinach or avocado, deliver fiber and nutrients without the calories that dairy could add. Complementing this with a refreshing juice void of added sugars energizes and keeps me hydrated. It offers a mix of protein, fiber, and vitamins that energizes me without weighing me down.”
Lunch: Whole grain wheat salad with tuna and beans is filling but light for lunch. I like to throw on a couple of sprigs of rosemary for that fragrant kick and serve it with crunchy crackers. This combo fills my belly and gives me lean protein and fiber to power the day. If I’m feeling a little Italian, I might add some olives or sun-dried tomatoes. And it’s an easy, flavorful meal that supports my dairy-free weight loss journey.
Dinner: I like making a simple meal such as spaghetti aglio e olio with lots of spinach and garlic. The olive oil makes it flavorful but light. If I want to give it a little more texture, I’ll add some diced tomato. On the side, I sometimes curl up with a piping-hot bowl of veggie soup, which comforts without weighing me down. This combination offers a well-rounded nutrient profile and helps me stay on track with my weight loss, as it is dairy-free.
Pros and Cons
Pros
Removing dairy can be an excellent option for those who want to shed pounds. A dairy-free diet may minimize bloating, digestive distress, and even certain food sensitivities. Which is great news, especially for those who may be lactose intolerant or allergic to dairy. Eliminating dairy eliminates a lot of calories, so people may find that they are eating fewer calories, and it’s easier to lose weight. Substitute foods abound — almond milk, coconut yogurt, even a change of fish, all keep meals flavorful and sparing. Personally, when I became dairy-free, which in turn sparked me to be more mindful of “healthy” eating habits, I saw an increase in energy levels and gradual weight loss. And most people can safely forgo dairy — as long as you’re aware of your nutrient intake down the road. This allows it to be compatible with many clinical meal offerings and eating strategies.
Why dairy-free: First, we have to clarify why so many people choose a dairy-free diet. For others, it isn’t only about shedding pounds but also preventing potential health problems such as milk allergy or allergic reactions. In fact, for many individuals, the symptoms are uncomfortable to dangerous when ingesting dairy products, making avoidance of exposure imperative. Whether you want to aid digestion, decrease inflammation, or just live more comfortably, going dairy-free may provide tremendous health benefits.
Good for: People with lactose intolerance or sensitivity to dairy; people who need a break from dairy. Cutting dairy out of your diet means that those uncomfortable, often painful symptoms, such as bloating or stomach cramps, are lessened. This change might also help maintain a more healthy weight since your body won’t have to work as stressfully to process foods that it doesn’t enjoy. By avoiding dairy, many are experiencing less bloating and better overall well-being, contributing towards weight loss on a more subconscious level.
Safety: Going dairy-free can be safe, but you should ensure that you’re getting adequate amounts of certain key nutrients. It is crucial for bone health, and calcium is mostly contained in dairy products. Those on dairy-free plans must select substitutes that deliver adequate calcium and other essential nutrients. You can get many plant-based options — including fortified almond milk — to keep you healthy while avoiding dairy.
Access: Finding milk substitutes and dairy-free products has become much easier in recent years. There are now so many supermarkets where products are readily available, meaning anybody can adopt a dairy-free approach with ease. If you’re trying to lose weight or simply avoiding dairy for other health benefits, these most common alternatives can be easily integrated into your diet. I’ve witnessed firsthand the rise of options like almond and oat milk as staples of grocery store shelves, and I’ve seen countless friends relate how they’re successfully replacing regular dairy with these healthier alternatives.
Being Flexible: When going dairy-free, the biggest thing you have to be is flexible. You don’t need to cut out dairy products entirely to reap the possible weight-loss benefits. For example, if you are sensitive or insensitive to small amounts of dairy, you can choose not to include that in your diet. How you approach it may depend on how your body handles different amounts of milk allergy or milk intolerance. This flexibility helps you adjust your eating habits according to individual needs while adopting a balanced lifestyle that may also facilitate better weight management.
Sustainability: If you’re on a dairy-free diet, you must have enough nutrients in your diet. This can be done by swapping dairy with alternative nutrient-dense food. Although some people might be concerned about doing this diet forever, most individuals — including children — manage this successfully and can even become desensitised to milk by growing out of a milk allergy over time. And with the right alternatives, I’ve found this diet can be sustainable over time without sacrificing key nutrients for health and weight loss.
Cons
A dairy-free diet has its pros and cons — while it may help with weight loss, it can also be limiting. It may be a little more challenging, however, if you have a milk allergy or intolerance and have to avoid dairy; it is manageable by swapping in the right replacements. No matter your health goals, some individuals may struggle to stick to the diet. Some of these changes will probably feel overwhelming at first for even the most adept describers, but the payoffs can be worth the effort.
How practical and effective: A dairy-free diet for weight loss can be practical enough with proper planning. For some, getting enough protein, calcium, and vitamin D without dairy can make things a bit more challenging, but there are plenty of other ways to meet those essential nutritional needs. There are plenty of alternative foods (nuts, seeds, and leafy greens) that can easily provide the nutrients that dairy products usually supply. However, make sure that you are receiving all the vitamins and minerals you need in your diet and that you are not removing dairy just to remove dairy. In fact, eating out in a restaurant, going to a friend’s house, and the like can be challenging, but through some preparation and clear communication, you can always seek out safety or make convenient alterations. Many options are now available to help you stick with a balanced, dairy-free lifestyle.
Cost: Transitioning to a dairy-free lifestyle can be highly expensive in the beginning, as milk substitutes and other dairy-free alternatives tend to be more expensive than their dairy equivalents. Good news: with a little planning, it’s possible to eat healthy on a budget without compromising your weight loss goals.
Sustainability: Going dairy-free can be difficult, particularly since milk and dairy products are in a lot of foods. Even if you steer clear of dairy, you might accidentally eat small amounts of certain products, which can interfere with weight loss. But with the right decisions, such as focusing on plant-based proteins, it’s definitely possible to keep a dairy-free diet that feels sustainable, not deprived. H2: Should you try a Dairy-Free Diet?
Is a dairy-free diet a healthy choice for you?
For some people, omitting dairy can be a game changer, especially if you’re trying to shed pounds. Dairy products are low-fat, but the U.S. Department of Agriculture (USDA) recommends low-fat dairy products as part of a balanced diet, and taking out dairy possibly eliminates your calories so that you might get more calorie deficit, which is important for weight loss. But you should substitute dairy with nutrient-dense foods such as fortified soy-based products or other alternatives to cover your nutritional requirements. For me, eating a diverse range of whole foods has helped keep my body thriving, all while keeping an eye on my daily calorie intake each day (using a calculator to check can help!). For some, a dairy-free lifestyle is about health (and remember, you can still have a balanced diet with this dietary restriction and maintain good health).
Health Benefits
If you are sensitive or intolerant to dairy, many health benefits come with adopting a dairy-free diet. Cutting out dairy products may lead to improvement in digestion, energy levels, and even weight management. A healthy, balanced, dairy-free diet may help you control your underlying medical conditions, like bloating or discomfort. That said, it’s essential to make sure you’re meeting your nutritional needs. For instance, if you do not consume dairy, calcium supplements may be required. Always consult with a medical professional or your doctor to ensure you are complying with the USDA guidelines and sustenance, which supports your overall good health. They can even suggest tweaks to ensure you aren’t skimping on any key nutrients.
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For people with a milk allergy or lactose intolerance, eliminating dairy products can provide a lot of relief from common symptoms of bloating, gas, abdominal pain, and in some cases, nausea or diarrhea. I’ve found that when I cut dairy, these digestive problems are resolved in 48 hours. When your goal is weight loss, that can make a world of difference when it comes to feeling lighter and more comfortable.
May Promote Weight Loss
Aging is something that we all go through, but taking any dairy product can reverse this effect, which will help to keep you looking younger. There is supporting evidence that avoiding dairy could help with weight management, though there is still a lack of research on this. Supplementing this with studies indicating a negative association between dairy intake and weight gain suggests that, altogether, eliminating dairy could help people lose weight.
May Clear Up Acne
For some people, eliminating dairy from the diet can result in clearer skin. Both low-fat and full-fat dairy can trigger acne flare-ups in some people. Again, that’s not true for everyone, but if skin issues are a concern for you, consider cutting out dairy for a season and seeing if your skin clears up.
Health Risks
Dairy-free living can be a great aid in weight management, but it can also pose some health risks if not approached cautiously. One of the major areas of concern is the possibility of developing vitamin D deficiency, which may lead to serious conditions such as rickets or osteomalacia, particularly if you’re not receiving enough sun exposure or direct sunlight. Because vitamin D is essential for calcium absorption, avoiding dairy could leave you vulnerable to calcium deficiencies, resulting in decreased bone density and a greater risk for fractures. Research indicates that those who are lactose intolerant or are just avoiding dairy may find it difficult to get enough calcium without proper dietary modifications. It’s vital to look for alternatives that will help your body absorb the calcium and make your bones healthy.
Cutting Dairy May Save You Calories
If you consume a lot of dairy, it can be a simple way to lower your calorie intake. By making one change — substituting the milk or cream in your morning coffee for unsweetened almond milk — you can save yourself lots of calories each cup. Sandwiches or takeout orders that contain cheese and other dairy-based accoutrements add to the party of pointless calories. Even minor daily practices, like eliminating dairy, can contribute to a significant weight-loss difference over time. So many people don’t realize how many calories dairy has, and research from the Academy of Nutrition and Dietetics found that skipping dairy can reduce the risk of obesity without reducing the sense of fullness and satisfaction after meals.
Dairy Plays a Role in Inflammation
In many cases, consuming dairy products, such as milk, cheese, and yogurt, can trigger cellular inflammation in the body, causing chronic inflammation. For instance, systemic inflammation resulting from dairy (especially when combined with an existing dairy sensitivity or lactose intolerance) can influence gut health, with the potential of resulting in weight gain and obesity, experts say. This means that while probiotics in yogurt and kefir may reduce inflammatory responses, the irritation present in sensitive individuals from dairy may increase immune responses. Long-term inflammation, studies show, may disrupt the body’s ability to adjust fat and metabolism. If you’re noticing discomfort after eating dairy, it’s a good idea to speak with your healthcare provider for personalized treatment.
Eating Dairy Messes With Your Hormones
Consuming dairy products such as milk, cheese, and yogurt can alter your hormones, which can impact fat metabolism. Some studies have found that dairy products can elevate the insulin-like growth factor 1 (IGF-1), a hormone associated with the proliferation of fat cells and storage of body fat. This is particularly true in conventionally raised cows, which are given synthetic hormones like rBST and rBGH. These hormones can drive a wedge in the natural balance of estrogen and progesterone, which can lead to obesity or unwanted weight gain. Although organic or grass-fed versions may mitigate this risk, the processing methods still contribute to the final effect on hormone levels. According to Leonila Campos, RD of Fresno, California, others may find that going dairy-free improves their overall health and body fat.
Ways That Dairy May Boost Weight Loss and Health
Dairy can be a key part of a weight-loss diet, with experts pointing to its macronutrient profile, including protein, fat, and carbohydrates, for its potential role in weight management. A meta-analysis of multiple studies indicates that dairy consumption may contribute to feelings of fullness, helping to regulate hunger and blood glucose levels. Many of these, like yogurt and milk, contain high-quality protein that can also aid in fat mass loss and calorie-restricted diets. Just one additional cup, or about 200 grams, of dairy eaten each day has been associated with less weight gain and even a lower risk of being overweight or obese.
Adding dairy servings to your daily diet can help you not only have a healthy body but keep the quality of your meals nutrient-dense. Dairy has significant benefits like aiding in fat digestion and assisting in natural weight maintenance, especially for women or those who are in menopause. USDA says including dairy servings is a way to balance out the plan for calorie control while addressing nutrient needs. There’s also evidence that those trying to shed fat may benefit most from eating yogurt — there’s a 31 percent reduction in risk for weight gain.
How to Go Dairy-Free
Eating less dairy can help in weight loss, but as all the nutrients that you get from dairy, such as calcium and vitamin D, are also omitted, it’s important to consume dairy alternatives that will compensate for the lack. “A good plan emphasizes plant-based foods — leafy greens, like kale and collard greens, or protein-rich foods, like tofu, almonds and chia seeds.” Others eat egg yolks or beef liver (for vitamin D); the imperative is finding dairy alternatives that are fortified with these nutrients for balanced health. Probiotics are also a crucial component of a dairy-free diet, as probiotics can be found in yogurt, kefir, sauerkraut, kimchi, kombucha, and miso to better gut health, help digestion, and even promote metabolism. Others may decide to quit dairy cold turkey, and while this is completely okay, it is essential to make sure that the missing nutrients are compensated by dense foods for this shift to be sustainable and effective. Therefore, opting for a dairy-free regimen can help improve the digestion process—easy digestion and better metabolism can help you lose weight as part of a balanced diet and better lifestyle.
The bottom line
Ditching dairy is becoming more fashionable, thanks in part to celebrity endorsements and the fact that many prescribed eating plans eliminate it from the menu. Although some suggest it aids weight loss, the evidence here is far less clear. That said, eliminating dairy may cause a reduction in calories, especially if it’s replaced with nutritious alternatives. Opting for non-dairy sources of calcium, protein, and vitamin D — like plant-based milk — can deliver the nutrients we need without the added calories. Also, if dairy causes gastrointestinal distress, it may promote bloating and discomfort, and cutting it out of your diet may alleviate those symptoms, which could make you feel better overall and, in turn, indirectly aid with weight loss. By removing dairy for those of us who feel better without it you may be creating a more balanced metabolism that can support weight goals.
If you are thinking about going dairy-free for weight loss, please also consider what you’ll be replacing the dairy with in your diet to prevent nutrient deficiencies. Not only is weight loss a factor of calories in, but the quality of the foods you choose to eat.
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