Because dairy products are oftentimes high and fat, most people who are trying to maintain a balanced diet are wary about adding dairy. But if you add the right kind of dairy to your meal plan, it doesn’t have to have a negative impact on your calorie count.
Most of us are not aware that dairy foods happen to be quite rich in calcium, and this can do well in strengthening our bones and maintaining a healthy physique. Calcium found in dairy products is far better than any other source of calcium.
Some of the safest dairy products to add to your diet are cheese and milk, or anything else low in fat. Studies conducted by Purdue University indicate that people with increased intake of low-fat dairy products taken about 3-4 times a day can increase the fat burned while exercising by close to 30%.
Aside from low-fat cheeses like cheddar and cottage cheese and skim milk, you can also add low-fat yogurt. Increasing your intake of these foods helps your body function better.
Most people associate calcium with strong bones. However, calcium is more than just a way to decrease chances of osteoporosis, because it can also help you regulate your heartbeat. If you lack calcium in your system, the body will protect itself by creating calcitrol, an element that would build up in your fat cells and cause you to gain weight.
Here’s some good advice from Michael Zemel, author of the book The Calcium Key – increased dairy intake and decreased calorie and fat count can help you lose weight twice as fast as compared to if you simply reduce fat and caloric intake.
To add dairy and calcium, try substituting your morning muffin with cereal and milk. Other great ways you can add both dairy and calcium are by using milk instead of water when cooking, or by drinking low-fat milk instead of soda after meals.
Increasing dairy intake can be achieved when cooking soups, as you can replace broth base with a milk base instead. Adding milk to rice and risotto dishes is a clever way to make them more flavorful and creamier.
However, the final and most simple way to add dairy to your diet is to drink an 8-ounce glass of low-fat milk after each meal.