Dairy Products
(Fat-free or low-fat milk, curd, buttermilk, cheese, cottage cheese)
Superpowers: Strengthening bones, firing up weight loss, building muscle
Secret weapons: Calcium, vitamins A and B 12, riboflavin, phosphorus, potassium
Fight against: Osteoporosis, obesity, high blood pressure, cancer
Dairy is nutrition’s version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well.
But there’s mounting evidence that calcium is a prime belly buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less of the mineral. Researchers think calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation.
Low-fat yoghurt, cheeses, and other dairy products can playa key role in your diet. But plain milk should ideally be your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you’re full. A little cocoa stirred in can help curb sweet cravings.
Another way to take in more milk is to have it as a shake. Smoothies - blended mixtures of milk, low-fat yoghurt (curd), ice, and fruit (grapes, banana, berries, oranges) - can act as meal substitutes and as potent snacks. You can even add whey powder or peanut butter to the mixture for more nutrient punch. Also their thickness takes up space in your stomach.
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