Wednesday, November 17, 2010

Calsium and Milk

All the research suggests that calcium alone can help weight loss, but the effects seems to be more dramatic when it’s taken in the form of dairy products.

More work needs to be carried out to confirm the findings of these studies, but so far, results look promising. Consequently, don’t be tempted to ditch the dairy and instead make sure you include low-fat products in your diet – aim for three servings daily such as a glass of milk, 1 small pot of low-fat yoghurt and a matchbox-sized piece of cheese. Your taste buds, bones and waistline will love you for it, and it could be better for your health than you think.

Follow these tips to increase the calcium in your diet:

* Use skim or 1-percent milk instead of water when cooking your oatmeal.
* Try string cheese (part-skim milk mozzarella) as a snack.
* Use Greek yogurt (non-fat or low fat), either with fresh fruit or added to skim or 1-percent milk and fruit, to make a yummy milk shake.
* If you are lactose-intolerant, try Lactaid milk or calcium-fortified low-fat soy milk, or use the Lactaid pill when eating dairy to break down the indigestible milk sugar.
* Also available is Lactaid low-fat cottage cheese.
* Try low-fat ricotta cheese with artificial sweetener and cinnamon for a guilt-free treat that's similar to the filling inside cannoli!
* If your doctor recommends a calcium supplement, such as calcium citrate, remember to look at the amount of elemental calcium rather than calcium citrate in the bottle.
* If you have kidney issues, calcium acetate is preferred over calcium citrate.
* Keep your maximum dosage of calcium for one sitting to approximately 600 mg, since our bodies can't absorb much more than this at one time.
* Avoid taking calcium with your multivitamin or iron supplement because they compete for absorption.

Bone up on calcium in your diet and you just might lose weight in the process!

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