Should you stop having dairy if you want to lose weight? We tell you

“Is it necessary to ditch dairy to lose weight?” is a common query among weight watchers. Most people on a mission to lose weight shun dairy products as it is widely believed that milk and milk products can lead to weight gain. Dairy products have gained a bad reputation as they contain fats which are considered bad while on a weight loss plan.

Well, completely eliminating dairy from the diet have proven to be beneficial when trying to shed kilos. However, it is not absolutely necessary to do so. If you love dairy products, there is no harm in consuming it. You just have to make some healthy swaps as per your fitness goal.

Debunking the myth

Milk does contain saturated fat, but it is also a great source of calcium and protein. Calcium keeps our bones and teeth strong and protein helps to repair damaged tissue and muscles.

The dairy itself doesn’t lead to weight gain. The actual problem arises when you overindulge or consume unhealthy dairy products. Not all dairy products are good for health and you have to choose the one that suits your requirement and at the same time practice mindful eating.

Eliminating an entire food group from your diet may have some adverse effect on your health. As per a study published in the American Journal of Clinical Nutrition, dairy products do not lead to inflammation in the body, which is said to be the reason for weight gain. This only happens when you are lactose intolerant.

Here are the 3 best dairy products you can have

Yoghurt

By yoghurt, we are not talking about the flavored ones. Have a bowl of plain yoghurt with some berries or nuts. Regular yoghurt is low in fat and keeps your gut healthy. You can have it during snack time to avoid munching on unhealthy food items.

Cottage cheese

100 grams of cottage cheese contains 11 grams of protein. This dairy product helps to fuel muscle growth and also keep you full for a longer period of time. Cottage cheese is low in calories, but you should be careful about the amount of sodium added in it.

Skimmed milk

Skimmed milk is free from dietary fat and calorie. You can have a glass of skimmed milk post-workout to energize yourself and repair the damaged tissues. Just do not add sugar to your milk.