Years prior to losing my weight, I made a switch to skim milk because I thought it was healthier for me. After all, it was fat free and if I could eliminate as much fat as possible from my diet, I'd start losing the weight. However, switching to skim milk did not solve my problems with an increasing waist line.
In this brief article, I want to share why milk can be a real problem for those losing weight and I want you to know that there are solutions.
From a weight loss perspective, milk can be a real problem. Consider these concerns:
1. Milk contains natural sugar (Lactose). Fortunately, milk does not contain added sugar, but one cup of milk contains 14 grams of sugar. Although it is argued that Lactose does not cause the same degree of insulin response as glucose, the reality is that milk does cause an insulin response in the body. Since insulin (we call it the "Fat Truck") is the main fat storage hormone in your body, you can be putting yourself in a fat storage mode-even with skim milk! Fortunately, there are better alternatives!
2. Milk is not calorie free. Since fat is the most calorie dense of the macronutrients (fat, protein and carbohydrates), removing the fat (e.g., skim milk) results in lower calories. However, one cup of skim milk still has about 90 calories. While that is not horrible, their are better alternatives.
3. Milk is often paired with cereal. This is a big problem because most cereals are loaded with sugar and starch. When you add the additional sugars from the milk to the cereal's sugars, the Fat Truck is in full swing-even if the cereal has whole grains and protein!
What about Almond milk?
Almond milk is great in some aspects:
- Low Calorie
- Lactose free
- Lower fat (less than 3 grams of fat in most brands)
- Very low carb
However, from a fat-burning perspective, most almond milks have little or no fire power (e.g., protein). I do not recommend using most almond milks in cereal. They may be used as a base for protein drinks and in recipes (provided the milk is not being used as a source of protein in the recipe). The good news is that there is now an almond milk which does work with cereals and I do recommend! Check out the free download to learn more.
Milk and Weight Loss?
Can you drink milk and lose weight ? Yes! However, you need to be careful because the Diet Demon lurks in the milk isle. Here are some milk and milk-like products you need to avoid in weight loss mode because they can easily put you into a fat storage mode:
1. Rice Milk
2. Coconut Milk
3. Skim Milk
4. Sweetened "Almond" Milk
Conclusion
Since I started my weight loss journey in 2011, many new and better milks have come on the market. These milks work great in a sustainable weight loss lifestyle. In addition, they range from organic, plant-based to cow's milk so you can choose the type of milk based on your preference. Bottom line, a sustainable weight loss lifestyle can include milk!
