Is whole milk and low-fat milk really better for weight loss?
Milk is the most common dairy product in daily life. How to choose between full-fat and low-fat? Are low-fat and skim milk with the milk fat removed really better for weight loss?
Milk is the most widely consumed dairy product among all animal milks. Milk is 90% water and is rich in calcium and protein. On average, 1 cc of milk contains about 1 mg of calcium, and a cup of milk contains about 240 mg of calcium. For a daily dietary recommendation of 1,000 to 1,200 mg of calcium, , drinking milk is an easy way to supplement calcium.
Furthermore, milk is a high-quality protein food, ranking alongside the protein of eggs and soybeans. The average person needs about 0.8 to 1.2 grams of protein per kilogram of body weight, and a cup of 240cc milk can provide about 8 grams of high-quality protein. Milk is also rich in saturated fatty acids and is a good source of nutrients.
Low-fat and skim, as the names suggest, are the removal of fat from milk. Among them, the fat content of whole milk is about 3.0%-3.8%, the fat content of low-fat is about 0.5%-1.5%, and skim The fat content of milk is as low as nearly 0%, reducing fat can theoretically reduce calorie intake and help people absorb the nutrients of milk without gaining weight.
But is reducing the fat in milk really as good as imagined?
It is generally believed that drinking skimmed milk can get the benefits of drinking whole milk, such as calcium and protein, and low-fat and skimmed milk are low in calories, so there is no need to worry about getting fat.
But studies have confirmed that low-fat, skim milk and other low-fat dairy products will make people fatter
It means that "drinking whole milk will not only prevent you from getting fat, but also make you lose weight."
The functions and benefits of fat
1. Supply heat to the human body.
After fat is oxidized in the human body, it turns into carbon dioxide and water, releasing heat. The calories produced by fat are about 2.2 times that of the same amount of protein or carbohydrates. It can be seen that fat is an important source of heat in the body.
2. The role of composing body tissues and biologically active substances.
Fat is one of the important components of body cells, especially brain nerves, liver, kidneys and other important organs. Fat also constitutes body tissues and biologically active substances in the body, such as the main components of cell membranes, forming phospholipids, glycolipids, etc.
3. Regulate physiological functions.
Because fat is not a good heat conductor, the subcutaneous fat tissue forms an isolation layer to protect the body and prevent the loss of body temperature. So fat plays a role in maintaining body temperature. Fat can also store "fuel" for the body as a backup. After eating fat, the part that cannot be consumed temporarily can be stored in the body and used when the body needs calories. In addition, fat also protects internal organs, moisturizes the skin, and is shockproof.
4. The role of dissolved nutrients.
Some vitamins that are insoluble in water but only soluble in lipids can only be absorbed and utilized by the body in the presence of fat.
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