Looking to lose a little weight but can't give up the dairy? Maybe you don't have to! A study in the British Journal of Nutrition found that obese women who doubled their daily intake of calcium over 15 weeks lost an average of 11 pounds—without cutting calories.
The women in the study originally consumed 600 milligrams of calcium a day, and increased their intake to 1,200 milligrams. The daily recommendations for calcium are 1,000 milligrams a day for women under 50 and 1,200 milligrams for women over 50, so you should try to get this much calcium in your diet, not just for weight loss, but for overall good health! Calcium can help to keep bones strong and lower your risk of colon cancer.
If you're taking in more calcium primarily to lose weight, just don't go overboard on fattening foods like full-fat cheeses or ice cream. Instead, stick to low-fat cheese, skim milk and low-fat yogurt, as well as other healthy foods that contain calcium such as sardines, almonds and leafy green vegetables like kale. You'll do a body good!
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