The Truth about Dairy and Weight Loss.
We have all seen the headlines when it comes to dairy and weight loss. They range from dairy causes inflammation to milk is for baby cows and not humans, all the way to if you want to lose the belly, you have to ditch the deli. These messages hinge on the idea that dairy is heavy, clogging, and leaves us bloated. Most importantly, they imply that dairy causes weight gain.
And if we are being honest, it feels like the right weight loss move, doesn’t it? After all, if people are saying that dairy causes weight gain, then cutting it out would result in weight loss. So, you swap your Greek yogurt for almond butter, you give up cheese in your sandwiches, and you wait for the pounds to melt off.
But then, you are miserable, you are missing your protein targets, and your coffee tastes like water. And the scale? It does not change despite all you have heard about dairy and weight loss.
Thus, begs the question, is milk actually the enemy of your waistline? Or are we blaming the cow, goat, or other dairy animal for a crime it did not commit? That is exactly what I will cover in this guide. And if you would like to watch the video I made on the same topic, you can use the link below.
What is the Relationship between Dairy and Weight Loss?
In my Better in 90 program and also on social media, I see so many women who are terrified of a splash of cream. They think one latte is going to trigger an inflammatory response that will stop fat loss in its tracks.
But the reality is that unless you have a genuine allergy or intolerance, dairy might actually be one of the best tools in your weight loss kit. And I say this as someone who relied on dairy in my weight loss journey before switching to a plant-based diet.
So, let’s talk about the connection between calories and dairy, the protein power of the dairy aisle, and why dairy-free does not always mean diet-friendly.
The Protein Dynamics in Dairy and Weight Loss.
The biggest mistake people make when cutting out dairy for weight loss is failing to replace the protein. Dairy products like Greek yogurt, Cottage cheese, and milk are protein goldmines. And as we always say, protein is the king of fat loss. It keeps you full, it protects your muscles, and it has a high thermic effect because your body burns more calories just digesting it.
So, when you swap a 150-calorie cup of Greek yogurt with 15g of protein for a 150-calorie dairy-free coconut yogurt with 0g of protein, you have just made your weight loss harder. Unless you are adding in some protein to make up for this loss, you will be hungry again in twenty minutes.
This lack of satiety can influence your subsequent food choices, driving you to eat in a calorie surplus or at maintenance, both of which would hurt your weight loss progress.
The Connection between Calcium and Fat.
Here is a fun fact that most dairy-free gurus will not tell you: calcium might actually help you burn fat. Studies have shown that a diet high in calcium, specifically from dairy, can slightly increase the amount of fat your body excretes rather than absorbs.
In fact, clinical trials have shown that when people are in a calorie deficit, those who consume 3 servings of dairy a day lose more body fat, specifically abdominal fat, than those who eat little to no dairy, even when calories are the same.
The Dairy-Free Marketing Trap.
I have a confession. I love soy milk and add it to my tea and smoothies. For me, it is a matter of preference that also aligns with my plant-based diet.
But here is the thing.
People often think that Dairy-Free is the same as weight-loss food because of the underlying notions of dairy and weight loss.
But let us look at the math.
A cup of plain 2% milk is about 120 calories, while a cup of Barista Oat Milk can be 140 to 160 calories.
But that is not all. The oat milk is also likely to be loaded with added oils and sugars to make it creamy.
And that means that if you are cutting out milk to save calories but replacing it with nut milks filled with thickeners and sugar, you could be moving further away from your weight loss goal without even realizing it.
At the end of the day, weight loss comes down to the number of calories you consume and not necessarily the source. So, your focus needs to be on achieving a calorie deficit.
How to Navigate Dairy and Weight Loss.
While I may favor plants out of preference, the truth is that it is possible to have both dairy and weight loss. In fact, in my Better in 90 Program, which was designed to help women lose weight and keep it off, you find that we do not avoid or eliminate dairy. Instead, we learn how to integrate it into our lives.
As such, if you enjoy dairy and your digestion feels fine, here are my three dairy-smart strategies:
Prioritize Proteins.
Not all dairy is created equal. For instance, butter is dairy, but it is mostly fat. In the same way, Greek yogurt is dairy, but it is packed with protein, which is why many people rely on it when losing weight and building muscle. If weight loss is the goal, lean into the high-protein options such as:
Non-fat or low-fat Greek yogurt.
Low-fat cottage cheese.
Skim or 1% milk.
The emphasis on low-fat or non-fat is not because fat is bad for you, but because choosing low-fat can help you cut back on calories. You can also have the full-fat version, as studies have concluded that whole dairy products offer more satiety compared to their lower-fat counterparts.
But regardless of what you choose, go for options with high protein percentages that will keep you feeling fuller for longer and also protect your muscles as you lose weight.
Anchor Your Meals with Dairy.
I have stated that dairy can be a great source of protein. But unless you are consuming protein shakes, you find that most dairy products do not offer much in terms of protein, so you cannot rely on them alone.
As such, instead of using dairy as your protein source, try using it as a booster. For example, adding half a cup of cottage cheese to your eggs can add 14 grams of protein for very few calories.
Think of ways you can use dairy to meet your weight loss goals without giving up the foods you love. For example, if you love coffee or tea, adding milk to your drinks is one way to do it.
Be Careful with the Extras.
Dairy usually gets a bad reputation because of what we eat with it. Take Starbucks drinks, for example. It is rarely the milk in the latte that is the issue. Instead, it is often the extras, such as the three pumps of caramel syrup.
And if we look at homemade or even restaurant meals, it is rarely the cheese on the salad that is causing the weight gain. Instead, it is usually the sides, such as the deep-fried croutons and ranch dressing.
By separating the dairy from these extras, you can take note of other decisions that are adding to your total calorie intake and which may be influencing how you approach dairy and weight loss.
Become Better in 90.
Despite what you may have heard about dairy and weight loss, the truth is that dairy is just a food group and is not a barrier to your weight loss, per se. So, unless you have medical or personal reasons to avoid it, there are ways to fit it into your diet without stalling your weight loss progress.
Whether you love having your morning yogurt, having milk in your tea, or cheesy sandwiches, there is a way to enjoy all these and other dairy products and still lose weight. If you would like to learn more about how to do so using a sustainable approach that I have used with other women successfully, be sure to check out the Better in 90 Program to learn more about how this works and how you can become part of it.