But no one ever tells you this!
This 1 food group can increase fat loss by 60%
Matt Cook here, and people will go to all sorts of lengths to try to lose weight.
Excess fat is a real health problem – particularly excess fat around the waist.
Larger waist sizes are very strong predictors of increased risk of death in the next few years.
But there are a number of tactics which can help people to lose more weight – even around the waist.
Unfortunately, these tactics are not very profitable or headline grabbing.
The fact is that eating more calcium – or (even better) eating more dairy foods can help people to become leaner and lose the problematic belly fat.
Calcium or dairy can increase fat loss by over 60%.
The human research was carried out at the University of Tennessee. The paper was published in Obesity Research.
The authors of this study were deep in the weeds regarding calcium, vitamin D and fat cells.
Their work has shown that vitamin D can be a problem in people who don’t get enough calcium.
“Increasing vitamin D in response to low-calcium diets stimulates lipogenesis, suppresses lipolysis, and increases lipid accumulation, whereas increasing dietary calcium inhibits these effects and markedly accelerates fat loss in mice subjected to caloric restriction.”
And so, the researchers were interested in the effect of calcium supplementation versus dairy foods – which have both calcium and vitamin D, on fat loss in humans.
“Our objective was to determine the effects of increasing dietary calcium in the face of caloric restriction in humans.”
This was a randomized, placebo-controlled trial where participants were split into a number of different groups.
All of the participants were put on a calorie restricted diet for six months.
“Patients were maintained for 24 weeks on balanced deficit diets (500 kcal/d deficit).”
But the amount of calcium and the sources of calcium varied among the participants.
Some got calcium supplements, others got plenty of calcium from dairy foods, others got inactive placebo supplements.
“They were randomized to a standard diet (500 mg of dietary calcium/d supplemented with placebo), a high-calcium diet (800 mg of calcium/d), or high-dairy diet (1300 mg of dietary calcium/d supplemented with placebo).”
The participants lost over 6% of their body weight over six months. But this increase by 26% in participants were given calcium.
Those in the higher dairy lost far more body weight – 70% more than those who were not getting extra calcium.
“Patients assigned to the standard diet lost 6.4% of their body weight, which was increased by 26% on the high-calcium diet and 70% on the high-dairy diet.”
Much of the increases in weight loss on the high calcium and high dairy diets were shown to have come from body fat.
Those eating the higher dairy diet lost almost 2/3rds more body fat!
“Fat loss was similarly augmented by the high-calcium and high-dairy diets, by 38% and 64%, respectively.”
The researchers found similar results when they focused on belly fat – the most problematic and inflammatory fat in the body.
Again, calcium was proven to significantly increase belly fat loss – but the greatest amount of belly fat loss came in people eating the high dairy diets – they lost two thirds more belly fat.
“Moreover, fat loss from the trunk region represented 19% of total fat loss on the low-calcium diet, and this fraction was increased to 50% and 66% on the high-calcium and high-dairy diets, respectively.”
Weight loss diets like this eventually suppress metabolism and that could have detrimental effects down the line.
But calcium and the types of fats contained in dairy foods help to increase energetic metabolism.
The beneficial effects of numerous components of dairy foods can explain why people who consumed more dairy foods lost more weight.
“Increasing dietary calcium significantly increased weight and fat loss secondary to caloric restriction and increased the percentage of fat lost from the trunk region, whereas dairy products exerted a substantially greater effect.”
Other studies have shown similar beneficial metabolic effects of dairy foods in people who are not on calorie restricted weight loss diets.
You should always consult your healthcare practitioner for guidance on medical diagnosis and treatment.
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