Calcium-Rich Diet Linked To Weight Loss

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For some people, January marks the beginning of a new undertaking to lose weight. Before choosing a specific program, consider the following study, which found a link between dietary calcium and weight loss.

A review study done by researchers at the University of Tennessee discovered a link between high calcium diets and weight loss. Scientists determined that calcium inside human cells has the power to regulate fat cell metabolism.1 Here is a brief summary of what the researchers concluded from the study:

1. Dietary calcium controls the levels of a hormone called calcitriol (the active form of vitamin D), which in turn modifies the amount of calcium taken in by fat cells.1 Researchers determined that this mechanism has the power to control fat metabolism in human fat cells.1

2. High calcium diets increase fat loss during periods of caloric restriction.1

3. Calcium consumed from dairy products is significantly more effective than calcium supplements at reducing body weight and body fat during periods of caloric restriction.1

4. Increasing dietary calcium through dairy products can reduce the effects of weight gain and fat accumulation during periods of over-eating.1

5. Dairy demonstrated an ACE-inhibitory effect in hypertensive humans.1 In other words, dairy was found to have similar effects to that of high blood pressure medications.

6. Addition of dairy products to a caloric restriction diet is associated with the conservation of lean body mass.1 Dairy products have a high concentration of branched chain amino acids (BCAAs) which are needed to build muscle tissue.1

7. It is important to note that these findings are not independent of “energy balance.”1 In other words, one still needs to consider the ratio of calories ingested to calories burned on a daily basis.

Keep these points in mind when creating your nutrition plan this year. As I’ve stated in previous articles, a weight loss program should include both diet and exercise. A proper weight loss diet includes moderate calorie restriction, along with eating quality ingredients. Remember, not all calories are created equal. Maintain a diet that is high in fruits and vegetables (rich in anti-oxidants), lean protein (mainly fish, poultry, egg whites, and dairy), nuts and seeds (high in omega-3s), beans and legumes, and whole grains (mainly from buckwheat, brown rice, quinoa, steel-cut oats, barley, and wild rice). Avoid eating out whenever possible. If time is an issue, make all of your meals ahead of time on Sunday for the following week. Avoid drinking alcohol in excess, as it can quickly add unwanted calories to your daily intake. Try adding VOSKOS® yogurt to complement your diet plan this year, and see if it makes a difference for you.

Source

1. Zemel MB. The role of dairy foods in weight management. Journal of the American College of Nutrition 2005; 24: 537S-546S.