Tuesdays are Top Nutrition & Supplement Day
Did you listen to your mom when growing up and drink all your milk at every meal? I hope so, because the calcium from low fat dairy sources has been shown in various studies to help you burn fat better and lose more weight. In fact, mice and rats put on a diet high in low fat dairy sources had up to a 69% decrease in their body fat. In addition they had small increases in their core body temperatures which would increase the number of calories burned at rest and increase overall weight loss.
Previous studies have shown that there is a correlation between the amount of calcium stored in fat cells and the regulation of how fat is stored and burned by the body. What this means is the more calcium there is in a fat cell, the more fat it will burn.
The key is to use low fat dairy sources such as low fat milks, cheeses and yogurts. It’s surprising to learn that while high fat dairy products can begin or increase weight gain, low fat dairy products actually help reduce body fat. And the effect is much more pronounced than researchers thought it would be.
For those who are lactose intolerant or simply do not like dairy products there are other foods that are high in calcium. Leafy green vegetables, salmon, mackeral, oatmeal and almonds are all good sources of calcium. They are also all very good additions to a healthy diet that is low in fat and high in fiber. And calcium supplements are always an option as well, but be sure to find a supplement that also includes vitamin D, zinc and magnesium which all help the body to better absorb calcium.
You should try to get a minimum of 1000mg of calcium a day, although more is definitely better. A single 8 oz serving of low fat milk or yogurt has 250mg of calcium so adding a cup of milk to each meal will easily help you hit that goal of 1000mg. Or have some cheese. A 1 oz piece of cheese also has 250mg of calcium. Remember that calcium supplements will help, but your weight loss will be much better when eating real low fat dairy each day.
So listen to your mom and drink your milk!
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