Can milk and cheese be part of a healthy weight loss plan?

When it comes to achieving a healthy weight, research indicates that having at least three servings of milk, yoghurt, or cheese a day as part of a kilojoule-controlled diet may help with weight loss and reducing body fat compared to diets with lower dairy intake.¹ This is because dairy foods contain a unique mix of nutrients that interact in complex ways to support beneficial and sometimes unexpected effects within a well-rounded diet. 

Although previous advice has endorsed reduced-fat dairy, new evidence actually supports consuming both regular and reduced-fat dairy for good health. For years, fat in food 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 Cutting out or adding any single type of food is unlikely to significantly affect weight. Instead, overall dietary patterns matter. A balanced diet that includes all five food groups (including dairy) is associated with a healthy weight and supports overall health and wellbeing.⁴

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

For tailored advice, speak to an Accredited Practising Dietitian (APD). 

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.