You've heard it in the commercials and read it in the advertisements, and still more studies are confirming that people who consume larger amounts of dairy calcium are thinner than those who don't. A recent study (Int. J Obes, 29: 115-121, 2004) found that men and women who consumed the most dairy products were 80 percent less likely to be obese and had a lower bodymass index (BMI, an unreliable but often used measure of obesity).
It appears that dietary calcium increases levels of hormones that can prevent fat storage and increases fat breakdown for energy. Dairy calcium works better than supplements or plant-based calcium. Diets low in calcium seem to promote fat storage.
Be smart: consume lowfat or nonfat dairy products, especially cottage cheese, yogurt, and cheese. If you like milk, choose the newer low-carb milk products that are also nonfat. The protein from all these foods will also provide a better, longer-lasting sensation of fullness that will allow you to maintain a steady blood sugar level and avoid binges. The higher fat products taste better but eliminate the health benefits. Also, please keep in mind that most yogurt and milk (unless it is low-carb) are carbohydrate foods, not protein foods, so use them accordingly.
Adults need 1.2 grams of calcium a day (1.5 grams if you are over 60) to maintain proper health. Not only will you lose some fat, but your bones and teeth will be healthier, too. Try to consume at least three servings of nonfat dairy foods per day.
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