Calcium and Weight Loss
Newsletters
Recent studies have demonstrated that people who consume three servings of low or fat-free dairy per day have lower body weight and less body fat, especially around the stomach area. Based on the study data, eating foods high in calcium -- perhaps even more-so dairy foods -- helps in weight reduction and maintenance when combined with a calorie-restricted diet.
It has been estimated that if adults increase their calcium intake by 300 mg a day, they will lose seven pounds! Note, however, that the results come from eating calcium-rich foods. Calcium supplements do not have the same effect.
Take a moment to consider how you can add more calcium to your meals and snacks:
- A non-fat, non-flavored 8 oz cappuccino or latte contains 300 mg
- With calcium-fortified soy milk, it's 400 mg
- A low-fat yogurt contains 350 mg
- Legumes, like black beans, contain around 120 mg per cup
- Spinach salad contains 260 mg per cup
Remember that calcium alone won't cause you to lose weight -- calories still count. Eat a well-rounded diet, and make it a goal to include more calcium-rich foods.
Healthy regards,
Megan Porter, RD
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