With a growing variety of milk options on the market, from dairy to plant-based alternatives, choosing the best milk for weight loss can be a daunting task. The wide range of choices, each with its own nutritional profile, makes it hard to determine which is most effective for those looking to shed pounds. Here’s a breakdown of the healthiest milk options for weight loss, according to dietitian Natalie Rizzo.
Dairy Milk: A Surprisingly Good Choice for Weight Loss
While it may come as a surprise, dairy milk is considered one of the top choices for weight loss. Research suggests that both low-fat and whole milk can positively impact weight loss when combined with calorie reduction. One meta-analysis found that incorporating milk into a calorie-controlled diet may enhance short-term weight loss efforts, often due to milk’s ability to help people avoid sugary drinks like soda and fruit juice.
A glass of milk offers 8 grams of protein and just 100 calories, making it a nutrient-packed option that can support weight management. Protein, in particular, plays a key role in regulating hunger by reducing the hormones that trigger appetite. Whole milk, despite being higher in calories, also has potential benefits. Some studies show that children who drink more whole milk may have lower levels of body fat, suggesting whole milk could also support fat loss.
It’s important to note, however, that whole milk contains 150 calories per cup, compared to 100 in low-fat milk. Regardless of the choice, the key to weight loss with milk is ensuring a calorie deficit—consuming fewer calories than the body burns.
Plant-Based Milks for Weight Loss
While research on plant-based milks and weight loss is less definitive, certain varieties can still support your goals. Almond milk and soy milk stand out as two of the best non-dairy options.
Almond milk is an incredibly low-calorie option, with just 30 calories per glass. It’s also a good source of calcium and Vitamin D, making it a great choice for those who want a light, dairy-free alternative to use in smoothies, cereals, and baked goods. Its mild flavor makes it a popular choice for those trying to watch their calorie intake without sacrificing taste.
Soy milk, on the other hand, provides a more substantial nutrient profile. With about 90 calories and 8 grams of protein per 8-ounce serving, soy milk offers a balance of protein and calories that can help curb hunger. It’s an excellent option for post-workout recovery or as a snack to prevent overeating. Soy milk is also a good source of nutrients and doesn’t contain added sugars or unhealthy fats, making it a solid choice for weight management.
Final Thoughts
When selecting milk for weight loss, both dairy and plant-based options can have their place in a healthy diet. Dairy milk, with its higher protein content and proven benefits in weight management, remains a strong contender. Meanwhile, almond and soy milks offer lower calorie and higher protein alternatives, respectively, for those seeking plant-based options. Ultimately, the best choice depends on your dietary preferences and overall calorie goals, but all these milks can fit into a weight-loss-friendly plan when consumed mindfully.
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