A new study points out that girls with the highest calcium intake weigh less than girls with lower calcium intake, regardless of whether their calcium intake comes from dairy products or supplements. Previous studies on animals, adults and children have also achieved similar results, but this is the first time that such results have been obtained from the study on girls. These findings support the view that calcium (especially from dairy products) helps to control weight and fat.
Researchers from the University of Hawaii studied 323 girls aged 9- 14. They collected data on these girls' diet and physical activity. They also measured the girl's weight and body fat near her navel and above her hip bones. This so-called "skinfold thickness" measures abdominal fat. Naturally, girls who consume the most calories and exercise the least weigh more and have more body fat. However, after checking their calcium intake, the researchers found that girls with more calcium intake weigh less than girls with less calcium intake, although their calorie intake and exercise amount are different.
In fact, the investigators found that as long as you drink an extra glass of milk or eat a small piece of cheese (containing about 300 mg of calcium) every day, you can reduce abdominal fat 1.3 cm and lose nearly one kilogram. Therefore, people should be encouraged to add more dairy products to their daily diet, which will help them control their weight by changing their lifestyle.
The above example tells us that you can lose weight by supplementing calcium. How to supplement calcium generally includes direct supplement and intake from food. The calcium content of dairy products is quite high. We can supplement more dairy products every day.
New efficacy of reducing fat in dairy products
As we all know, eating more dairy products rich in calcium can strengthen bones and prevent osteoporosis. Recent studies have found that dairy products can prevent obesity. Many studies have confirmed that increasing dietary calcium intake can significantly reduce people's body fat rate and reduce the risk of obesity without increasing total dietary calories. On the contrary, when dietary calcium is insufficient, the level of active vitamin D in human body will automatically increase, thus increasing the calcium content between cells and reducing the body's heat dissipation; At the same time, the release of insulin increased, the activity of lipoxygenase increased and the lipolysis decreased.
It is found that inorganic calcium such as calcium carbonate can also prevent obesity to a certain extent, but compared with dairy products (especially low-fat yogurt), the effect is poor. On the one hand, dairy products are rich in vitamin D and active peptides, which can regulate intestinal flora and promote mineral absorption. Especially, the bioavailability of milk calcium is higher than other dietary calcium sources. On the other hand, dairy products also contain lipolytic substances, including conjugated linoleic acid, leucine-rich protein, angiotensin converting enzyme inhibitory peptides, etc., which are also helpful to reduce fat.
Reducing fat in dairy products also requires energy conservation.
The results of animal experiments also show that in order to get the best fat-reducing effect, you should consume 1200 ~ 1600 mg of calcium every day, which is equivalent to the calcium content in five cups of milk. According to the reference standard of human calcium intake in China, the recommended amount for adults is 800 mg, and the maximum allowable intake is 2000 mg. As long as it is lower than the highest dose, there will generally be no side effects. In fact, the recommended amount of 800 mg calcium is based on the prevention of osteoporosis, and the problem of fat reduction is not considered.
How to ensure adequate calcium intake every day? Generally speaking, you can get 400~500 mg of calcium from the traditional diet every day, plus 3 cups of milk (or yogurt, low-fat yogurt) every day, and you can reach this level. According to the determination, among all kinds of dairy products, low-fat yogurt has the best weight loss effect.
A good weight loss plan is to replace low-calcium foods with dairy products and keep the total calories unchanged. Specifically: ① While increasing dairy products, reduce the intake of low-calcium snacks such as biscuits, desserts, puffed food and candy. (2) Reduce the fat in dishes appropriately. ③ Do not drink sweet drinks, and the rice is less than half a bowl (about 50g).
Five elements of successful fat reduction
1. Drink milk and avoid milk-containing drinks.
Try to choose milk and fermented milk (yogurt). It is best to choose low-sugar yogurt or low-fat yogurt (fat content 1.0% ~ 1.5%), followed by ordinary yogurt (fat content above 2%). Don't choose milk drinks, because the content of protein is too low to meet human needs. People who are lactose intolerant can eat some starchy food first, and then drink milk.
2. Add "bottom material" for breakfast before drinking milk.
After washing every morning, drink a cup of boiled water or light honey water to replenish body moisture. Then drink milk or yogurt and eat a small amount of starchy food, such as 1 ~ 2 slices of whole wheat bread or a bowl of oatmeal. If you drink yogurt for breakfast, you'd better take it out of the refrigerator one hour in advance, or warm it with hot water to avoid diarrhea caused by too cold yogurt. People with gastric ulcer or hyperacidity should not drink yogurt on an empty stomach.
3. Dairy products, snacks between meals or before meals
Milk and yogurt have a good feeling of fullness and can replace biscuits, sweets and snacks as snacks between meals. You can also eat before meals, and appropriately reduce the amount of food you eat at the next meal.
4. Try yogurt or milk for dinner.
It is suggested to reduce the amount of food by one third for dinner, and eat yogurt or milk for dinner. It should be noted that it is best to drink it 2~3 hours before going to bed, which is beneficial to the quality of sleep.
5. The nutrition of three meals should be balanced.
Although dairy products are rich in nutrition, they are low in iron, zinc and vitamin C, so they must be supplemented from other foods. Nutritionists suggest that lunch should be supplemented with100g lean meat or fish and 200g vegetables; Dinner should be supplemented with100g bean products and 200g cauliflower, kale, rape and other green leafy vegetables. If you like sugar-free yogurt or sugar-free milk, you should also eat a small amount of fruit.
In addition, some people have specially studied which is more likely to make people fat, milk or yogurt.
Nutritionists generally believe that yogurt has higher calories than milk. Generally speaking, 100 grams of milk contains 57 kilocalories, while the same yogurt contains 72 kilocalories. For those women who can't stand the delicious yogurt and are afraid of being fat, it is recommended to choose yogurt labeled skim and low calorie. Although the taste is not so rich and mellow, the calorie is slightly lower than that of milk. In addition, the calorie of yogurt with fruit material is only about 65 kilocalories, which is a satisfactory solution.
In terms of calories, yogurt >: fruit yogurt > milk >; Low-calorie/skim yogurt, but from the taste, it is recommended to choose fruit yogurt and milk.
In fact, compared with their nutrition, the calories of milk and yogurt really don't need to be so cautious, but you should be careful about your favorite ice cream. It contains 784 kilocalories, and you need to jog for 40 minutes to consume the calories of a can of coke. (1 card =4. 185 joules)
So rest assured and drink boldly, and be happy when you drink too much ~!