People who are overweight are frequently deficient in critical minerals and vitamins.
That may be why research finds that a couple of glasses of milk each day can double weight loss.
Across the six months of the study, people who drank more milk lost more weight.
In fact, the type of diet they were on had little effect, the difference was down to the milk.
Milk is high in levels of both vitamin D and calcium.
Calcium aids weight loss by signalling to the body to stop storing fat and start burning it.
Vitamin D aids in the absorption of calcium.
Calcium cannot be produced by the body, while vitamin D is produced by the action of sunlight on the skin.
For the study, 322 overweight people either followed the Mediterranean diet or were put on a low-carb, low-fat diet.
The results showed that which diet they were on did not matter.
However, those that drank more milk lost 12 pounds, while those who drank little only lost 7 pounds.
The study’s authors write:
“In summary, our findings suggest that both higher consumption of dairy calcium and increased serum vitamin D are independently associated with successful weight loss.
The causal relation between these factors needs further clarification.”
People in the study who lost more weight consumed around 580mg of calcium.
This amount is contained in around two glasses of milk.
The authors explain:
“The 2005 Dietary Guidelines for Americans include a recommendation for 3 cups (720 mL) of milk per day, an amount that was shown to be beneficial for weight loss in our study.”
Up to half the world’s population is deficient in vitamin D.
The authors write:
“Vitamin D increases calcium absorption into the bloodstream.
It is obtained by sun exposure, from food (mainly fish liver oils, fatty fish, and eggs), fortified foods (such as milk, yogurt, margarine, oil spreads, and breakfast cereal), and supplements.”
About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) and several ebooks:
- Accept Yourself: How to feel a profound sense of warmth and self-compassion
- The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
- Spark: 17 Steps That Will Boost Your Motivation For Anything
- Activate: How To Find Joy Again By Changing What You Do
The study was published in the American Journal of Clinical Nutrition (Shahar et al., 2010).