If you are trying to lose weight and do not want to cut milk into your diet, you may need to check your diet. The best weight loss milk will depend entirely on the type of diet that follows. Cow milk products are usually high in carbohydrates, and some dairy products from plant sources tend to be relatively low in calories and have different macronutrients.
Calories in dairy products
Milk is often regarded as a healthy diet rich in vitamins and minerals. The American Food Guidelines recommend consuming at least three cups of dairy products such as milk daily.
Without nutritious content, milk may not be your favorite food when you eat it. Each cup (240 milliliters) of 91-calorie dairy milk, while 1% reduced milk fat equivalent to 1% milk and 2% fat milk contains 120 and 139 calories per cup, respectively.
Whole milk contains about twice as many calories, with 161 calories per cup. Most people who count calories can find that 273 to 483 calories a day is just too much to share in dairy-based products.
While dairy products are generally regarded as products made from cow’s milk or other animal milk, the American Dietary Guidelines regard solid soy milk as the equivalent product of cow’s milk.
This is because the healthy diet profile of solid soy milk is similar to cow’s milk. Certified dairy products have low calories, with about 109 calories per cup.
The Safe Dairy Methods
If you already get your milk from other sources but still want to drink a healthy type of milk, there are a variety of other plant-based alternatives that may be suitable for your diet. Most plant-based milk is a new product that is just entering the market.
Unfermented almond milk is the lowest calorie milk with 26 calories per cup (236 milliliters) and is considered one of the healthiest milk. Flax hemp milk has recently become popular, with 46 calories per cup.
With 79 calories per cup, pea milk is very popular. This product is considered one of the healthiest dairy products for people who want to increase their protein intake and reduce their carbohydrates.
Coconut milk, with about 74 calories per cup, has been popular for some time now. However, unlike other dairy products, coconut milk products can be very different.
If you choose a canned coconut milk product (instead of the one in the box), you can finish eating 445 calories in one cup. Ultimately, the milk that is most healthy for you is not just based on calories, though.
The best weight loss milk comes down to your food choices. High-fat dairy products, proteins, or carbohydrates can all be good for a healthy diet.
Low Carb Diet
A December 2018 study in the Journal of the College of Family Physicians of Canada reported that ketogenic diets can help people lose about 2 kilograms (4.4 pounds) in addition to low-fat diets.
As a low-carb diet, ketogenic diets focus on reducing carbohydrate weight loss and compensate by adding more fat to the diet.
People who follow such diets consume between 20 and 50 grams of carbohydrates per day, which means that fats are the main macronutrient in their diet.
Unfortunately, all cow’s milk products are rich in carbohydrates, with between 11 and 15 grams of carbohydrates per cup (240 milliliters). Few people who follow a strong ketogenic diet would agree to drink cow’s milk, given its high carbohydrate content.
In fact, many ketogenic and low-carb diets recommend that people get their carbohydrates from fiber-rich sources such as vegetables, as the consumption of fiber foods is important for the health of your digestive system.
The healthiest milk in a low-carb and ketogenic diet is a plant-based product: coconut milk. However, you should be careful about the type of coconut milk you choose.
Certain sugary products, with good protection, can be purified, resulting in a product of about 5 ounces of fat and 7 grams of protein per cup (240 milliliters). Canned coconut milk products are usually very high in fat, because they are less refined, and can weigh up to 48 grams per cup.
However, some types of canned coconuts can look like cream, which means you are unlikely to need a whole cup if you were to eat this type of product.
High Protein Diet
A June 2015 study in the American Journal of Clinical Nutrition reported that a high-protein diet can also support weight loss. These foods can be similar to low-carbohydrate foods, increase your protein intake and reduce your carbohydrate intake.
However, a high-protein diet may require you to reduce your fat intake, instead. A high-protein diet can also help you lose weight even without rearranging your macronutrients – an increase in protein is more important than reducing fat or carbs.
If you are looking for protein-rich dairy foods, certain cow’s milk and pear milk may be the best options. Both one percent milk and 2% milk are the best sources of protein from dairy products, with 10 grams of protein per cup.
However, you should know that 1% milk contains 15 grams of carbohydrates and 2.5 grams of fat per cup, and 2% milk contains 14 grams of carbohydrates and 5 grams of oil per cup.
This means that cow’s milk products are not suitable for high-protein, low-carb diets, but may be suitable for other high-protein foods.
If you adjust your macronutrient diet to too high in protein and low in carbohydrates, pea milk may be a better choice than cow’s milk. With 8 grams of protein, 4.5 grams of fat, and 2 grams of carbohydrate per cup (240 milliliters), pea milk provides more protein and fewer carbohydrates than any other dairy product.
FAQ
What milk is best for belly fat?
You should drink skim or 1% milk to avoid belly fat and maintain your healthy weight. Low-fat milk or 2% milk both have a significant amount of calories and fat. Whole milk has about 9g of fat.
Should I drink milk if I want to lose weight?
Since milk is rich in protein, it may aid in weight loss and muscle building. Protein-rich foods like milk can boost weight loss by improving metabolism and increasing fullness after meals, which may lead to lower daily calorie intake.
