The evidence shows that the dairy food group, that’s milk, cheese and yoghurt- do not lead to weight gain and might actually help with weight loss when included in a well-balanced diet.

Let’s clear up the confusion: Milk and other dairy foods, like cheese and yoghurt, don’t necessarily lead to weight gain. In fact, studies show these foods often have a neutral or even positive impact on weight when included in a well-balanced diet.

For years, fat was blamed as the main culprit behind growing waistlines, but research has since debunked this myth. Many people still believe dairy contributes to weight gain because of the availability of low-fat or fat-free options. However, evidence shows that having a balanced intake of regular or reduced-fat dairy isn’t linked to weight gain or obesity.^2,3

Here’s where it gets interesting. When it comes to shedding weight through a controlled diet, research indicates that having at least three servings of milk, yogurt, or cheese a day might help with weight loss and reducing body fat compared to those who consume less dairy.¹ This happens because dairy foods contain a mix of nutrients and complex interactions between these nutrients that contribute to their positive effects within a well-rounded diet.

Evidence actually supports consuming both regular and reduced-fat dairy for good health. Surprisingly, neither type seems to be associated with causing weight gain or obesity.^2,3

To maintain a healthy weight, the Australian Dietary Guidelines advise cutting back on discretionary or ‘sometimes’ foods, moderating portion sizes, and finding ways to be more active in our daily routines.⁴

References

1. Stonehouse W, Wycherley T, Luscombe-Marsh N, Taylor P, Brinkworth G, Riley M. Dairy Intake Enhances Body Weight and Composition Changes during Energy Restriction in 18-50-Year-Old Adults-A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2016 Jul 1;8(7). pii: E394. doi: 10.3390/nu8070394.
2. Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Oct;96(4):735-47. Epub 2012 Aug 29. 
3. Abargouei AS, Janghorbani M, Salehi-Marzijarani M, Esmaillzadeh A. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes (Lond) 2012;36(12):1485–93 
4. National Health and Medical Research Council. Australian Dietary Guidelines Canberra: Commonwealth of Australia; 2013.