Can Dairy Help You Lose Weight? Answers to Five Key Questions

Some dairy products have an excellent quality—they provide a feeling of fullness, which is vital for those looking to lose weight. Let’s explore which dairy products can help manage hunger and, consequently, shed those extra pounds.

Do Dairy Products Really Cause Weight Gain?

There are many myths suggesting that dairy products hinder weight loss. However, scientific evidence does not support this claim. Numerous studies have shown that incorporating more dairy into your diet does not affect body composition. Additionally, research has proven that consuming dairy does not slow down weight loss in individuals on a diet.

The misconceptions about dairy products like cottage cheese, kefir, and milk arise from their high insulin index, which means they trigger insulin production in the body. However, an insulin response occurs after any meal, and the key to weight loss is maintaining a balanced diet without excess calories.

What Happens If You Cut Out Dairy Completely?

According to the World Health Organization’s 2020 guide on healthy eating during the coronavirus pandemic, dairy products are an affordable and easily digestible source of protein and other nutrients. They should not be eliminated from your diet. Dairy proteins help maintain a feeling of fullness, and cutting them out might lead to increased carbohydrate consumption. You would need to find alternative protein sources, which are often more expensive, such as fish, nuts, and eggs. The ideal approach is to balance dairy with other protein sources.

Which Dairy Products Are Suitable for Weight Loss?

In reality, any single-ingredient dairy products are allowed for those following a healthy diet, as they are rich in protein and low in carbohydrates (typically 2-5 grams of carbohydrates per 100 ml/g of dairy). Here are some dairy products you can confidently include in your diet, even if you’re trying to lose weight:

Cottage Cheese: Perhaps the most well-known dairy product for health-conscious individuals. It can be eaten at any time of the day without fear of fat accumulation. The fat content doesn’t matter as long as you maintain a calorie deficit. For example, Savushkin’s classic 5% cottage cheese is an excellent source of protein and calcium, which is easily absorbed due to the presence of milk fats.
Milk: A great source of protein and calcium, essential for bones and more. Calcium plays a crucial role in weight loss by promoting fat burning. A lack of calcium can hinder weight loss, even on a very low-calorie diet. You can include up to three glasses of milk in your daily diet without harming your figure.
High-Protein Yogurt: TEOS high-protein yogurt contains twice as much protein as classic yogurts. A 140-gram serving of thick yogurt has 11.2 grams of protein, and a 300-gram serving of drinkable yogurt has 19.8 grams. Despite its low calorie and fat content, it aids in improving metabolism, strengthening the immune system, and enhancing gastrointestinal function. This product is indispensable for a healthy diet and is often recommended by dietitians. High-protein yogurt is also versatile in cooking—it can be used as a soup base, salad dressing, smoothie ingredient, or marinade for baking your favorite meats.
Ryazhenka: An atypical fermented milk product that can aid in weight loss. Ryazhenka contains milk fat, which helps in calcium absorption. It also contains prebiotics and probiotics that help cleanse the intestines and positively influence gut flora. Ryazhenka can be used not only as a drink but also as an ingredient in healthy desserts, cocktails, salad dressings, or for stewing meat and fish.

What Fat Content Should You Choose in Dairy Products?

Dietitians advise against being too strict: the fat percentage on the packaging does not directly translate to body fat. The key is to combine products correctly and avoid overeating. For example, it’s often said that only skim milk should be consumed for weight loss. However, the fat content should be moderate, as some vitamins and beneficial substances are preserved and absorbed only with fats.

What If Dairy Products Seem to Hinder Your Weight Loss?

If you suspect that dairy products are affecting your weight, pay attention to what you’re eating with your cottage cheese, yogurt, or what you’re snacking on with your glass of milk. It might be these additions that are influencing your weight loss process. Additionally, remember to use dairy products not only in their raw form but also as ingredients in your favorite dishes.

For further reading on the benefits of dairy in weight management, you can refer to this study.