Milk is highly recommended for weight loss, for several reasons.

1. High protein

To lose weight without losing muscle, a higher level of protein is required. This protein also helps you burn more energy at rest.

2. Nutrient dense

Milk is charged with daily nutrients, which is very important when your diet is more restricted than usual. These are the nutrients in a glass of cow’s milk (2 per cent), according to the US Department of Agriculture:

• Calories: 122

• Protein: 8.23 g

• Carbohydrates: 12 g

• Fat: 4.66 g

• Calcium: 309 mg

• Magnesium: 29.4 mg

• Potassium: 390 mg

• Zinc: 1.05 mg

• Folate: 4.9 mcg

• Choline: 44.6 mg

• Vitamin B12: 1.35 mcg

• Vitamin A: 203 mcg

• Vitamin D: 111 IU

Research links low levels of Vitamin D with obesity, but it’s not yet clear which causes which.

3. Fat content

The effect of fat content in milk is an unresolved issue. The American Heart Association encourages low-fat milk, as the fat in dairy or even some plant-based milks, such as coconut milk, are sources of saturated fat.

But several review studies have not been able to find a link between eating full-fat dairy — such as yogurt and milk — and weight gain, says a July 2020 systematic review in Advances in Nutrition. Moreover, higher fat content, in addition to the protein, adds a feeling of satiety.

Best choice

Cow’s milk is considered the best milk for weight loss. It has been well-researched and its nutrient profile is good for weight loss. If you’re lactose intolerant, you can go for the lactose-free version, still full of nutrients.

Usually, cow’s milk contains both A1 and A2 protein. But a recent study looked at the gastrointestinal discomfort of people with self-reported lactose intolerance. People had less discomfort with A2 milk over conventional milk, according to 2016 research in Nutrition Journal.

Information courtesy: www.livestrong.com