In today’s grocery stores, the dairy aisle is no longer the only place to find milk. With the growing popularity of plant-based alternatives like oat, almond, soy, and pea milk, choosing the right type of milk for your weight loss journey can be overwhelming. Each variety offers a different mix of calories, protein, and vitamins, and it’s important to know which one supports your goals best.
As a dietitian, I help people make informed decisions about their food choices, and when it comes to weight loss, some milks stand out more than others. Here’s a breakdown of the top milk choices for shedding pounds.
1. The No. 1 Milk for Weight Loss: Dairy Milk
Surprisingly, the healthiest milk for weight loss might be the one most people are familiar with: good old dairy milk. Studies have shown that both low-fat and whole milk can actually support weight loss efforts when combined with calorie restriction.
One meta-analysis revealed that milk consumption, when paired with a calorie-restricted diet, can promote short-term weight loss. This could be because milk helps to reduce the intake of sugary beverages like soda and fruit juice, leading to better overall nutrition.
A glass of milk provides 8 grams of protein and just 100 calories in its low-fat version, making it a filling and nutritious option. Protein plays a crucial role in appetite control by reducing hunger-related hormones. Whole milk, which contains about 150 calories per cup, might also be a good option for weight loss. Some observational studies have suggested that children who drink more whole milk have lower levels of body fat.
Ultimately, whether you choose low-fat or whole milk, the key to using milk as a weight loss aid is ensuring you’re maintaining a calorie deficit—burning more calories than you consume.
2. Plant-Based Options for Weight Loss: Almond and Soy Milk
The research on plant-based milks and weight loss is still inconclusive, but two types stand out as good options for those looking to trim down: almond milk and soy milk.
Almond Milk: With only 30 calories per cup, almond milk is an excellent choice for anyone looking to reduce calorie intake without sacrificing taste. It’s also a rich source of calcium and vitamin D, which are important for bone health. Almond milk is perfect for smoothies, cereals, or even baking when you want a light, low-calorie alternative to dairy milk.
Soy Milk: Soy milk offers a more substantial nutrient profile, with 90 calories and 8 grams of protein per 8-ounce serving. This makes it a great option for those looking to manage their hunger throughout the day. It’s particularly useful in post-workout beverages, providing the protein needed for muscle recovery. Soy milk also contains no added sugar or fat, making it a healthy and filling option for weight loss.
Choosing the Right Milk for Your Weight Loss Goals
When choosing the best milk for weight loss, it’s important to consider your individual needs. Dairy milk, whether low-fat or whole, offers more protein and nutrition per serving than most plant-based alternatives, making it a great option for appetite control and overall health. However, for those on a plant-based diet or who prefer lower-calorie options, almond and soy milk provide excellent alternatives.
Remember, the key to successful weight loss is not just the type of milk you choose, but maintaining a calorie deficit and focusing on overall healthy eating habits.
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