Milk, cheese and yoghurt may not be the first foods that come to mind when dieting, however, eating adequate calcium from dairy foods may actually help weight and body fat loss.

This research, a 24-week study conducted by Dr. Michael Zemel, a leading dairy calcium researcher, showed that overweight adults on a balanced reduced-kilojoule diet that included three servings of milk, cheese or yoghurt lost more weight than those on similar reduced-kilojoule diets with minimal dairy, or those on a similar reduced-kilojoule diet with calcium supplements.¹

Dr. Zemel concluded that dairy calcium may play an important role in how the body burns kilojoules and may actually result in a greater reduction of belly fat for people on reduced-kilojoule diets.²

Several explanations of why and how this happens have been proposed. A growing body of research suggests the mix of essential nutrients in dairy foods, including calcium and protein, appears to help burn kilojoules and fat when part of a balanced, reduced-kilojoule diet. Several other studies showed that people who ate more dairy weighed less and were at lower risk of gaining weight than those who consumed less dairy.

For example, let’s say you are trying to lose weight on a kilojoule-reduced diet. If you eat fewer kilojoules than your body needs to maintain your current weight, you will lose weight. However, research suggests that you will lose the weight faster and actually burn more fat in your tummy if you include at least the recommended amount of calcium from dairy each day in your balanced kilojoule-reduced diet. The key here is not to just "add" dairy to your diet but to include it into your already kilojoule-reduced balanced diet plan. In other words, you will need to replace other foods you are eating currently with dairy foods. This healthy weight benefit provides another reason to get adequate calcium intake from dairy - in addition to strong bones.

If you are overweight, even a modest weight loss of 5-10% of body weight can help reduce risk factors associated with some chronic diseases, such as heart disease, high blood pressure and diabetes. Small differences in body weight can have a positive effect on helping to maintain good health. Check out your healthy weight range. Be sure to check with your doctor before beginning any weight loss program.

The area of adequate dairy intake for weight loss is exciting and intriguing, but more research is needed to identify what other components of dairy foods may contribute to weight loss and to continue to validate the research.

For tips on reducing the kilojoules in your diet, getting enough physical activity and making smart food choices each and every day, see below :-

1. Zemel M.B., et al. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults. Obesity Research. 2004; 12(4): 582-590.

2. Zemel M.B., et al. Role of dietary calcium and dairy products in modulating adiposity. Lipids. 2003. 38(2):139-146.