Can drinking milk leads to weight gain
Weight watchers have many queries related to foods and beverages they should have and avoid when dieting. Of all, the most common one is about taking milk. Milk is healthy, there isn’t any doubt about it. But it also contains fat, a macronutrient associated with weight gain. So should you really avoid it when trying to drop kilos?
​Why people think milk is not good for weight loss?
Milk contains saturated fat and is high in calories, the two factors that cannot be ignored when it comes to weight loss. 250 ml of whole milk (1 cup) contains nearly 5 grams of fat and 152 calories. Those, particularly on a low-calorie diet, avoid milk and milk-based products in their diet to consume limited calories in a day.
​Can milk lead to weight gain?
A simple answer to this question is NO. Milk cannot lead to weight gain, in fact, it can help you lose some. Milk is healthy and a source of high-quality protein, a nutrient required for muscle building and muscle growth.
It also contains a fair amount of nutrients like zinc, magnesium, calcium, vitamin B12 and vitamin D. These nutrients can help to strengthen your bones, boost immunity and increase metabolism. 250 ml of milk contains 8 g protein and 125 mg calcium. So, there is no harm in consuming milk in limited quantity daily even if you are on diet.
​What study suggests?
As per a study conducted in 2004, people following a low-calorie diet lost more weight when they had three servings of dairy products daily than those who avoided dairy.
Several other studies also suggest that people who follow a diet high in dairy products are able to manage their weight better after losing them and they also have less waist circumference. Moreover, consuming calcium can also reduce the risk of obesity, metabolic syndrome, type-2 diabetes and even cardiovascular diseases.
The bottom line
You do not need to cut down milk and milk-based products from your diet if you are trying to shed kilos. Milk is an essential part of a balanced diet and a cup of milk or 250 ml of milk daily can help to keep you energetic.
If you take a protein shake after your workout, add it to milk. Only if you are lactose intolerant, you should avoid milk. In such a case you can have plant-based milk products like soy and nut milk.
