Weight Management
Dairy foods and weight management
Can dairy really help with weight management? The research says yes. From supporting muscle growth to keeping you fuller for longer, milk, cheese and yoghurt offer more than just great taste.
Maintaining a healthy body weight is all about balance—specifically, balancing the energy (kilojoules from food) consumed with the energy burned through daily activities or exercise.
Some people avoid dairy foods because of the belief these foods will lead to weight gain. But here’s the truth: the Australian Dietary Guidelines don’t link dairy to weight gain. In fact, research shows that milk, cheese and yoghurt can actually help with maintaining a healthy weight.
Studies show that in a kilojoule- controlled diet, including at least three daily serves of milk, cheese and yoghurt resulted in:
- greater weight loss
- increased muscle mass
- reduced fat mass
- reduced waist circumference.
The science isn’t exactly clear on what drives dairy’s weight management benefits. It’s likely to be a combination of four different effects:
- Dairy calcium may interfere with the body’s ability to absorb fat.
- People tend to burn less fat when they have low calcium intake.
- Some studies show dairy foods help you feel full.
- Dairy foods are a source of protein which has a well-known positive role in weight management.
So rather than cutting out dairy, it’s worth embracing the benefits it brings—both for your weight and taste buds. Before you embark on any health journey, speak to your general practitioner or an Accredited Practicing Dietitian for a personalised weight management plan.