Although the view that drinking milk helps lose weight is still controversial, according to research, drinking milk properly can support weight loss through a number of mechanisms.
Milk gets a bad rap when it comes to weight control and weight loss because of its high calorie and fat content. However, while keeping these factors in mind, the other nutritional benefits of milk should not be overlooked.
Learning about the nutritional value of milk can make people realize that it is indeed a weight loss drink.
1. How can milk help you lose weight?
Milk provides many essential nutrients for the body.
Several studies have found that milk consumption may be linked to weight loss, including research published in the American Journal of Clinical Nutrition. Here are four reasons why milk may help you lose weight:
Protein builds and maintains muscle mass
Milk is an excellent source of protein, a macronutrient needed to build and maintain muscle mass in the body. Building and maintaining muscle mass is a great strategy for those on a weight loss journey; in doing so, they increase their strength while losing fat in a healthy balance.
According to research published in the American Journal of Clinical Nutrition found that drinking milk after lifting weights helped participants gain more muscle mass than those who drank a soy or carbohydrate beverage.
The hormone peptide YY in milk can reduce hunger and help you feel full longer.
Milk may reduce hunger and promote fullness due to the hormone peptide YY (PYY). The hormone PYY is a gut hormone secreted by intestinal and colon cells in response to food. It plays an important role in regulating appetite and satiety, thereby influencing food intake. PYY may also influence digestion by slowing gastric emptying and increasing water and electrolyte absorption in the colon.
Calcium promotes metabolism
Calcium, which is abundant in milk, boosts metabolism, which ultimately leads to weight loss. Some studies have shown that calcium can affect the way the body processes fat. Calcium helps reduce the absorption of fat from food in the intestines and contributes to the breakdown of fat in fat cells.
Calcium is also important for muscle function. Muscle burns more calories than fat, so maintaining muscle mass can help boost metabolism. Additionally, calcium can influence the release of certain hormones related to metabolism and satiety.
Rich in vitamins and minerals
Milk is a great source of vitamin B12, magnesium, and zinc, all of which are great for weight loss. Vitamin B12 plays an important role in converting food into energy. When your body has enough energy, it can exercise more effectively, thereby burning more calories. Vitamin B12 is also necessary for healthy nerve function. A healthy nervous system helps control appetite and reduce stress, both of which can affect weight.
Magnesium helps control blood sugar levels, preventing spikes and drops that can lead to cravings. Magnesium has a calming effect, helping to reduce stress and anxiety. Stress can lead to overeating, so managing stress can help with weight control. Magnesium is also important for healthy muscle function, which can help make workouts more effective.
Zinc is important for a healthy immune system. A healthy immune system helps the body fight off illness, allowing you to focus on losing weight. Zinc is also necessary for healthy thyroid function. A healthy thyroid helps regulate metabolism, which affects how quickly the body burns calories.
2. Which milk should you choose to lose weight?
When choosing milk to support weight loss, you should prioritize milk that is low in calories and fat but still ensures adequate protein and essential nutrients. Therefore, you should choose skim milk (milk with the cream removed) because this can be a good choice for those who want to lose weight.
People who are on a weight loss program can drink skim milk, which is low in fat. And due to its high thermogenic effect, a healthy amount of skim milk is especially beneficial in a weight loss program, which means that the protein content is metabolized slowly, burning more calories and expending more energy.
You can also choose unsweetened yogurt, which is a great source of protein and calcium. The probiotics in yogurt also help improve gut health, aid digestion and weight loss.
Quang Nhan
Source: https://giadinh.suckhoedoisong.vn/4-ly-do-uong-sua-co-the-giup-giam-can-172250308171819633.htm
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