Dairy Helps Build Muscle, Shed Belly Fat
Maybe milk really does do a body good. A new study in the Journal of Nutrition
reports that a diet high in dairy and protein, combined with calorie
restriction and daily exercise, built more muscle and trimmed more
dangerous belly fat than a low-dairy, low-protein diet.
In research sponsored in part by the dairy industry, McMaster
University scientists compared three groups of overweight
and obese, but otherwise healthy, premenopausal women, a total of 90
participants. Each consumed either low, medium or high amounts of dairy
foods coupled with higher or lower amounts of protein and carbohydrates.
The women also exercised seven days per week for four months, a routine
that included daily aerobic exercise plus two days of circuit
resistance training/weightlifting.
According to the researchers, over four months there were identical
total weight losses among the groups, but the higher-protein, high-dairy
group experienced
greater whole-body fat and abdomen
fat losses, greater lean mass gains and greater increases in strength.
The lower-protein, low-dairy group lost about a pound and half of
muscle, whereas the higher-protein, high-dairy group actually gained a
pound and half of muscle—a three-pound difference.
“One hundred percent of the weight lost in the higher-protein,
high-dairy group was fat. And the participants gained muscle mass, which
is a major change in body composition,” says Andrea Josse, lead author
of the study. “The preservation or even gain of muscle is very important
for maintaining metabolic rate and preventing weight regain, which can
be major problem for many seeking to lose weight.”
The higher-protein, high-dairy group also lost twice as much belly
fat. Josse notes, “Fat in the abdomen is thought to be especially bad
for cardiovascular and metabolic health, and it seems—according to what
we found in this study—increasing calcium and protein in the diet may
help to further promote loss of fat from the worst storage area in the
body.”
Researchers speculated that an amino acid, leucine, in the whey found
in dairy stimulates muscle building. And dairy protein may aid in
regulating appetite, while the calcium in dairy may bind with fats in
the intestine, so less fat is absorbed by the body.
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How Much Dairy Do You Need? The USDA’s latest federal Dietary Guidelines, advises all adults to consume three cups of dairy foods daily. One cup of milk or calcium-fortified soy-milk, 8 fluid ounces of yogurt (one regular container), 2 cups of cottage cheese, 1/2 cup of ricotta cheese, 1 1/2 cups of ice cream, 1/3 cup shredded cheese, 2 ounces of processed cheese and 1.5 ounces of hard cheese all count as “one cup” toward your daily dairy goal. Not all dairy choices are equally healthy, however: The guidelines emphasize the importance of switching to fat-free or low-fat (1%) dairy products. If you usually drink whole milk, try changing gradually: First switch to reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
“A very important point is that these changes were not captured by
simple measures of body weight or body mass index, which are the most
commonly used measures of dietary ‘success,’” adds senior author Stuart
Phillips, PhD. “These women also got fitter and stronger, which greatly
reduces their risk of disease.”
Susan B. Roberts, PhD, director of Tufts’ HNRCA Energy Metabolism Laboratory and author of The “I” Diet notes that many previous studies have sought to link dairy consumption
to weight loss. “This seems to be better than most,” she adds. “But it
is really the weight of multiple studies that is most important.”
In 2008, a review of 49 randomized clinical
trials testing the effect of dairy products and calcium supplements on
body weight concluded that neither plays a key role in weight reduction.
Despite dairy-industry claims, 41 of the studies reviewed showed no
significant effect of dairy consumption on body weight; only five trials
had positive weight-loss results.
This information and every thing I share and write about should be getting more attention then what it does. Our society is being brain washed by large corporate greedy, $ hungry, non-caring Government agencies that only wish the best for themselves. They put the common man, woman and child last in line. You can bet your butt that none of them or their families will ever have to worry about health care. As far as I'm concerned, our health care system was and still is being destroyed by the very people we trusted in to help us.
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