People who are losing weight know that the most important thing to lose weight is to keep on diet. Therefore, they particularly concern what they eat.
It’s said that only having nonfat milk with apples and bananas can help one lose 5kg for just a week. Is that true?
What is nonfat milk?
Nonfat milk is the milk that has the fat removed.
Generally, the fat content of skim milk is ≤ 0.5%, while the low-fat milk’s is between 1% to 1.5%, and the whole milk’s is between 3% to 4%.
Take a brand’s whole milk and nonfat milk as examples. By a reduction in fat from 3.5 grams to 0 grams per 100 ml of milk, the energy is also reduced from 270 kj (equivalent to 65 kcal) to 145 kj (quite At 35 kcal. Nearly half of the energy is removed.
Is it really helpful to lose weight by drinking nonfat milk?
A Common bottle of milk is almost 250 m. That is, the calorie intake from a bottle of nonfat milk is 75kcal less than that from a bottle of whole milk.That is however, less than 1 spoon of oil (calculated at 10 grams, equivalent to 90 kcal).
Put less oil in the dish when cooking, have less fried food, and rinse out the oil in the food when having dinner in restaurant. The energy easily avoided in such ways than that of nonfat milk.
So the small part of energy removed from milk counts little for weight loss.
The diet of weight loss is based on the calculation of total overall diet, and the ratio of nutrients is designed.
People thinking that it can help lose weight by reducing the fat in milk, drinking low fat milk or nonfat milk is not definitely unscientific, and the results may be worse.
With fat removed, some nutrients in milk are also lost, such as soluble vitamins like vitamins A, D, E, and conjugated linoleic acid, which are important for weight-watcher.
A study published in the “American Journal of Clinical Nutrition”, conducting a more than 11.2 years of tracking surveys of healthy middle-aged women of 18,438 BMI at 18.5 ~ 25 found that, compared to low-fat dairy products, high Fatty dairy products intake do not increase the risk of overweight or obesity, especially for middle-aged women with normal weight. Moreover, this is also the same in the youth population.
In short, people who need to lose weight do not have to deliberately choose skim milk.
Of course, one can drink nonfat milk in one circumstance:
That is to follow up on the diet made by nutritionist.
For the weight loss people who are in strict control over calories, the nutrition clerk is arranging the diet based on the total energy control and nutrition to decide if need to drink nonfat milk. In such situation, you have to drink it if have to.
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