Recently, calcium and weight loss have been positively associated. It has been shown that the more dietary calcium you intake may help to facilitate fat loss, prevent fat storage, help raise metabolism and reverse gradual weight gain. All this just from calcium! Proving to be more effective than many popular diet pills on the market today, calcium is an inexpensive alternative that can help you get the body you dream of.
Calcium & Weight Loss
Recent studies have shown that a diet rich in high calcium foods produces an average weight loss of nearly 25 pounds in 16 weeks. This ranks higher than the average weight loss from popular weight loss pills, many of which have serious side effects. Calcium, on the other hand, is all natural and can be derived solely from food products including dairy and plant products.
It is believed that this weight loss occurs because the calcium helps to suppress a substance that typically increases fat when eating a calorie-dense meal. Dietary calcium also plays a large role in regulating the body’s energy metabolism. Increasing calcium intake results in a significant reduction in fat tissue, and therefore a speeding up of weight loss and overall body fat loss.
How Much Calcium is Enough?
The key to eating a high calcium diet is to ensure that you are consuming lowfat dairy sources. In the studies conducted, dieters lost weight by eating 3 to 4 servings daily of lowfat dairy products (to get the necessary calcium to begin losing weight). In the study conducted, dieters were told only to eat low-fat dairy products, such as milk, cheese, cottage cheese and yogurt to reach their calcium intake. However, other calcium-rich foods that should be included in your healthy diet are plant-based green leafy vegetables like collard greens, mustard greens and kale.
Researchers do note that eating calcium-rich foods, like any other diet plan, is no silver bullet. However, many people do cut out dairy products in an attempt to lose weight when they begin a new diet. It is now believed that because of the fat burning nature of the calcium in dairy products, a more sensible approach would be to switch from full fat dairy to all low-fat dairy products, and keep them in your diet.
Generally, if you eat a healthy diet, you should include calcium rich foods in your diet for your optimal well-being and bone health. Lifestyle changes are always necessary to lose weight and keep it off. Learning about portion control, healthy eating habits and regular exercise, along with making sure to include the recommended amount of dairy in your diet, can all help to accelerate your weight loss.