Is Milk really Good For Weight Loss? Here Is What We Know

By Dhriti Raj Sep 7, 2023, 00:52 IST

Individuals on a weight loss journey often grapple with questions regarding the foods and beverages they should include or avoid in their diet plan. One common query pertains to milk.

Milk is undoubtedly a nutritious beverage, and many of us grew up consuming it either on its own or with health supplements mixed in. Even as adults, milk remains a staple in our daily lives, whether added to tea or coffee.

However, it's important to note that milk also contains fat, a macronutrient often associated with weight gain. This raises several questions about the relationship between milk and weight loss, such as:

Should milk be avoided when attempting to shed pounds?
What's the ideal quantity of milk to consume?
Is skimmed or low-fat milk preferable, or is full-fat milk acceptable?
Does cow's milk support weight loss?
Does milk contribute to weight gain?
When is the best time to consume milk for weight loss?
Is it suitable to have milk at night, just before bedtime?

In this article, we'll primarily focus on cow's milk and provide you with comprehensive insights into its role within a weight loss diet plan.

Nutritional Value of Milk

Let's start by examining the nutritional content of milk. A typical 200-gram glass of cow's milk with 3% fat provides:

Calories: 120
Protein: 6.2 grams
Carbohydrates: 9 grams
Fat: 6 grams
Sugar: 9 grams
Calcium: 250 mg

Milk also delivers numerous essential nutrients, including:

Phosphorus
Vitamin A
Vitamin D (in products fortified with vitamin D)
Riboflavin
Vitamin B12
Potassium
Zinc
Choline
Magnesium
Selenium

As evident from the nutritional profile, milk is a rich source of various essential nutrients, making it more than just a calcium provider. Despite its relatively low calorie content, it packs a significant nutritional punch.

This recognition is underscored by the Dietary Guidelines for Indians issued by the National Institute of Nutrition, which highlights the importance of cow's milk in the diet:

Milk is the best source of biologically available calcium, crucial for building strong bones.
Milk proteins are valuable supplements for most vegetarian diets.
Milk serves as a rich source of fat-soluble vitamins A and D. The loss of these vitamins occurs when milk fat is removed during processing, necessitating fortification in India due to widespread deficiencies in the population.
Skimmed milk is preferred over whole milk.
For strict vegetarians, milk is the primary source of vitamin B12.

Does Milk Lead to Weight Gain?

While milk contains fat, it's essential to understand that consuming milk does not necessarily lead to weight gain. Numerous studies examining the impact of full-fat dairy products, including milk and yogurt, on weight have found no conclusive link between their consumption and weight gain. Furthermore, recent research suggests that milk fat does not increase the risk of cardiovascular disease.

All of this evidence points to the fact that concerns about milk causing weight gain, when consumed in reasonable quantities, are largely unfounded.

Does Milk Facilitate Weight Loss?

Surprisingly, there has been significant research on the benefits of milk in promoting weight loss. Here's what we know so far:

Milk contains various components that may aid in weight loss and prevent weight gain.
The high protein content in milk promotes satiety, helping you feel full for longer periods and potentially preventing overeating.
Milk is a rich source of calcium, which studies suggest promotes fat breakdown and inhibits fat absorption in the body, particularly when derived from dairy products rather than supplements.
Studies involving middle-aged and elderly women have shown that consuming more high-fat dairy products is associated with less weight gain and a reduced risk of obesity.

Collectively, the evidence strongly supports milk's role in facilitating weight loss. This is attributed to its ability to induce a feeling of fullness, leading to reduced snacking and overeating.

Benefits of Milk for Weight Loss

Milk contributes to weight loss through various mechanisms, with its protein and fat content being the most relevant factors.

Protein in Milk:

To achieve healthy weight loss without muscle loss, maintaining an adequate protein intake is crucial. Higher protein levels in your diet also boost calorie expenditure. Milk, with its high protein content, plays a significant role in this regard. The more protein in your milk, the greater your satiety, helping you consume fewer calories overall.

Fat in Milk:

Whole cow's milk typically contains about 4% fat, consisting of saturated, monounsaturated, and polyunsaturated fats, making its fat profile healthy. Similar to protein, the fat content in milk contributes to a sense of fullness and helps prevent overeating.

Comprehensive Nutrition:

Milk's extensive nutrient profile underscores its suitability for a weight loss diet. It provides most of the essential nutrients required by your body, with a relatively low calorie content. In summary, it's a valuable addition to a balanced weight loss plan.

If you're interested in a sample 7-day meal plan that incorporates milk and milk products such as curd, tea, and coffee, you can refer to our Indian diet plan for weight loss.

Incorporating Milk Into Your Weight Loss Diet

Milk can be incorporated into your diet in numerous ways, making it easy to include. Beyond consuming it as a beverage, here are some ideas for integrating milk into your weight loss diet:

1. Smoothies: Milk serves as an excellent high-protein base for healthy smoothies. Combine it with vegetables and a small amount of fruit for a nutritious and filling snack.

Image source : https://www.nourish-and-fete.com

2. Chai & Coffee: Adding milk to your morning coffee or tea enhances its nutritional value.

Image source: https://pixabay.com

3. Oats or Overnight Oats: Milk provides a tasty and nutritious alternative to water when making morning oats or soaking them overnight.

4. Soups: Consider adding milk to your favorite soup recipes to elevate flavor and nutrition.

5. Turmeric Milk (Haldi Doodh): The combination of turmeric and pepper in milk is particularly beneficial if you're experiencing symptoms of a cough, cold, or flu.

Image source: https://www.thedinnerbite.com

Is Drinking Milk at Night Beneficial for Weight Loss?

According to Ayurvedic medicine, cow's milk is best consumed in the evening due to its perceived sleep-inducing and heavy-to-digest nature. While scientific evidence supporting this claim is limited, it's worth noting. There is no conclusive research indicating a specific optimal time for milk consumption. However, drinking milk after exercise appears to support muscle growth, fat loss, and recovery, thanks to its high protein content.

Milk can also serve as a healthy snack option, either on its own or as part of a beverage, offering a nutritious alternative to sugary or oily foods. Ultimately, the best time to consume milk depends on your personal schedule and needs, considering your weight loss and overall health goals.

Best Milk for Weight Loss

With a plethora of plant-based milk alternatives available, you might wonder which one is best for weight loss. Cow's milk, backed by extensive research and its rich nutrient profile, stands out as the optimal choice for weight loss.

If you'd like to explore how to incorporate milk into a balanced diet based on Indian cuisine, you can refer to our article on low-carb Indian food, which includes dairy products in a 7-day diet chart for weight loss.

In Conclusion

Milk ranks among the most nutritious beverages globally and serves as a valuable addition to a balanced diet. Unless you are lactose intolerant or have specific medical conditions necessitating dairy limitation, there's no need to eliminate milk or milk-based products from your diet. For most individuals, moderate consumption of cow's milk is a healthy choice that aligns with weight loss goals and overall well-being.