Can Cutting Out this One Thing Help You Lose Weight?
Khloe Kardashian swears giving up dairy helped her shed weight. But while celebs are cutting out dairy to lose weight, should you be, too?
Khloe Kardashian swears giving up dairy helped her shed weight. "I learned a lot about dairy and what it does to your system and I cut it out," she states.
A Dairy-Free Diet for Weight Loss
Unlike most weight loss diets that come with a laundry list of rules and absurd requirements, the premise is somewhat simple:
Forego dairy staples such as milk, cheese, and yogurt.
Yep, that's it! Well, sort of… While it is obvious to skip the dairy aisle, there are numerous products to be cautious of if avoiding dairy. For instance, you will want to inquire about the ingredients in baked goods and processed and packaged foods such as dips, sauces, and soups, as they are common culprits of dairy. And not to mention, dishes at many restaurants may contain butter or cream, so you will need to let your server know if you are doing away with dairy products.
While completely eliminating dairy can be accomplished by reading Ingredient labels and carefully navigating the menu with a server, should you really be challenging the childhood notion of "Drink your milk?" Well, going dairy-free for weight loss might be successful by:
Restricting overall calories
Cutting out any sort of food group naturally cuts down on calories. And especially if ridding of your daily box of macaroni or carton of ice cream, and not replacing those calories with other foods, weight loss is likely to follow.
Eliminating an allergen or intolerant
First and foremost, dairy is not always the bad guy. However, nixing the food group could help reduce belly bloat, particularly if intolerant to dairy and its products.
Like refined carbs and oils, dairy is thought to cause inflammation in the body. While inflammation can in fact result to weight gain and chronic health conditions, an inflammatory response is particularly solely confined to those who are lactose intolerant.
But wait! There's MOOOre…
Challenging dairy's elimination for weight loss, its inclusion may actually help you lose weight! And not just incorporating non and low-fat products… But the dairy sources retaining their full fat content!
Heath experts weigh-in on the low-fat versus full-fat dairy debate and hypothesize dairy and weight loss to the following notions:
• In the case of most reduced fat and low-fat dairy products, added sugars often compensate for the fat removed. Yogurt is a prime of example of dairy becoming bombarded with added sugars, especially flavored types. Unfortunately, the intake of too much added sugars can result to body fat.
• High-fat dairy products can induce satiety, thus decreasing the risk of overeating and feeling hungry shortly after. Ultimately, and although richer in calories, consuming full-fat products can reduce the chance to over consumer and eat sweets and other sugary foods.
• Milk, especially chocolate, is considered to be one the best-muscle building drinks thanks to its balanced blend of carbohydrate, protein, and fat. It has become an affordable recovery beverage for many athletes, aiding in post-workout recovery and refueling fatigued muscles.
Stimulating and maintaining muscle mass is an essential component to weight loss, as the more muscle one has, the faster their metabolism.
But beyond weight loss and muscle growth, consuming high-fat dairy may help control blood sugars. And not to mention, new research suggests full-fat dairy may actually benefit heart health!
The Bottom Line:
Cutting out dairy to lose weight is possible, but not absolutely necessary.
Any sort of diet that cuts out common food groups is often discouraged and at least deserve careful deliberation before following. And in the case of eliminating dairy, following the diet poses the risk of nutritional deficiencies.
Yes, protein, calcium, vitamin D and other common nutrients can be obtained through other food sources. But if you love your glass of milk, why give it up if you do not have to?
Ultimately, weight loss is the result of a nutritious diet (indeed, dairy products can be nutritious), regular physical activity, and other lifestyle factors. Furthermore, you should do what works best for you, not a promoted diet glamorized by others.
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