Weight Loss: Should I Avoid Milk While Dieting?

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Weight loss: Since our childhood, we have always heard our elders say that milk is very healthy, but can milk lead to weight gain? Well, the answer is not that simple.


When people start their weight loss journey, they tend to avoid many food items. They are always surrounded by this one question: what they should eat and what they shouldn’t. A most common food item that becomes a matter of doubt during weight loss is Milk. 

Since our childhood, we have always heard our elders say that milk is very healthy for our body and It makes us and our muscles strong. This is true to some extent, but this strong and healthy liquid can make you gain weight sometimes. 

But, gaining weight by drinking Milk can happen only for some people because it totally depends on the way you take milk. There must be lots of questions in your mind regarding whether milk can lead to weight gain or not. 

In this article, we will give you a brief idea about whether you should take milk during your weight loss journey or you should avoid it completely.

Can milk lead to weight gain?

Milk is very healthy for our body as it makes our bones and muscles strong. But whether milk leads to weight gain or not has always been a topic of debate. The simple answer to this question is No. 

Milk can not lead to weight gain unless it is taken in excess quantity and at the wrong times. Milk is a good source of proteins and contains a good amount of nutrients. Milk is rich in nutrients like zinc, magnesium, calcium, vitamin B12, and vitamin D. 

Milk can help in boosting immunity. As per studies, 250 ml of milk contains 8 grams of protein and 125 mg of calcium which makes it suitable for you to consume it. But what is the matter of concern is that milk contains fat. 1 cup of milk contains 150 calories. 

If you are following a calorie deficit diet it can be challenging for you. But there are many ways out of consuming milk. You can opt for non-fat milk which has 83 calories per cup or you can opt for plant-based products like soy or almond milk. Milk does not lead to weight gain if it is taken in the right manner.

How much milk should you consume during weight loss?

Drinking milk daily is healthy for the body. Milk is one of the components of a balanced diet. You can add milk to your weight loss diet to build muscle and complete your protein intake. But milk is only good during weight loss until it is consumed in a limited way. 

As we discussed earlier in this article, 1 cup of fat milk contains 150 calories and 1 cup of non-fat milk contains 83 calories. So it is advisable to go for non-fat milk if you are not lactose intolerant. 

If you are lactose intolerant, you can simply go for soy or almond milk but they should be unsweetened. Having 1 glass of milk daily during the weight loss journey is good for your body. But you should not exceed the limit. 

In this way, you can get the benefits of milk while losing weight easily. Studies suggest that people who added milk and other dairy items to their weight loss diet were able to lose more weight as compared to others.

What is the best time to consume milk?

Milk works best if consumed in the morning. But Milk should not be consumed on an empty stomach because it could lead to gastric issues. Milk is best suited for breakfast. Warm milk can be consumed in the afternoon or evening but not with food because it can disrupt the digestion process. 

Warm milk helps boost digestion. Milk is nutritious and helps in making your body ready for the day. Having milk early in the morning can help you stay energized during the whole day. If you want to add milk to the night routine then you can have milk by adding some turmeric in it which can help your body relax and you can have a sound sleep. 

Having warm milk at night can help in passing stools easily the next day. It is up to you to decide what time is best suited for you to drink milk. The appropriate timing of having milk can differ according to your schedule and weight loss program. But it is always advisable to have milk in the morning.

In what ways can you add milk to your weight loss diet?

After knowing the benefits of milk in weight loss, the question arises how can you add milk to your diet routine? In what way can you use milk to get the most benefit out of it? Well, worry not! Here are some of the ways in which you can consume milk during your weight loss journey:

1. Milk with Cereal 

Cereal is the most common breakfast item which is healthy and quite low in calories. You can add milk to your cereal and have it by adding a dash of honey to it. In this way, you can complete your milk intake for the day. Cereals are high in fiber which can also help you with your digestion. 

2. Smoothies 

You can add milk as a base to your smoothie. Smoothie is a liquid blend of vegetables and fruits. Smoothies are very low in calories and are a perfect filling option during weight loss. You can add non-fat, coconut milk, soy milk, or almond milk to your smoothie. But you should avoid adding too much sugar to your smoothie.

3. Oatmeal

Oats are the best option during a weight loss journey. Oats are one of the healthiest food options. Oats are also very low in calories. Instead of adding water to your oats, you can add milk to your oatmeal. You can also add your favorite fruits like strawberries, apples, and nuts over your oatmeal. 

4. Protein Shakes

If you are going through weight loss, it becomes very important to take your protein daily. For taking protein you can use milk as a base and add protein powder to it. Milk is one of the best-suited combinations with protein powder and can help in completing your protein intake easily. 

5. Spiced Milk

You can enjoy a warm glass of spiced milk during your weight loss journey. Spiced milk can be made by boiling milk by adding cinnamon, cardamom, turmeric, and other spices of your choice. Spiced milk helps relax your muscles after having a hectic day at the gym.

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Other health benefits of milk

Apart from helping in losing weight, milk has some very interesting health benefits. We have summarized some of the benefits of milk:

1. Strong Bones

Milk is rich in calcium which makes our muscles and bones strong. Now you might understand why our elders used to make us drink a glass of milk. Milk can help you stay young even at an older age by acting as a grease for your bones. 

2. Boosts Immunity 

Milk helps in boosting immunity. You can stay away from diseases by drinking milk. Nutrient-rich milk is packed with immunity-boosting vitamins and nutrients like vitamin D, vitamin A, and zinc.

3. Helps in Digestion

Digestion is one of the problems that people face nowadays due to an unhealthy lifestyle. Milk is rich in fiber which can help in digestion. Milk also boosts the metabolism and can help you empty your stomach daily.

4. Makes your heart stronger 

Studies have provided that having low-fat or fat-free milk can help in reducing the risk of several heart diseases. It also helps in lowering blood sugar levels and maintaining blood pressure.

5. All Nutrition in One Glass

Milk is a nutrition-packed drink having all the nutrients like Vitamin B12, Vitamin D, Zinc, Calcium, Vitamin A, and many others. It can serve various purposes by getting you the benefits of all the nutrients from one glass.

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In a nutshell, you don’t have to avoid milk completely during your weight loss journey. Milk does not result in weight gain if taken in the proper manner and quantity. Milk is an important part of a balanced diet and has many health benefits like keeping the heart healthy, boosting immunity, and helping in digestion. 

Milk is rich in nutrients like vitamins and proteins. But you should consume non-fat milk only during your weight loss journey because fat milk is rich in calories. Milk also helps in the healing process after a workout. You can consume it in various ways like adding it to smoothies, cereals, or protein shakes. 

You can have milk without any worries during your weight loss journey because it is a must-have food due to its properties. Having warm milk will help you recover and aid in digestion. If you are lactose intolerant you can have plant-based milk like soy or almond milk.


Should I avoid milk to lose belly fat?

Ans. No, milk should not be avoided for losing weight. Milk contains nutrients that help and support weight loss. However, it is advisable to have only non-fat or plant-based milk during weight loss. 

Is it okay to skip dinner and drink milk instead?

Ans. No, skipping dinner and having milk is not the long-term solution. Though milk is rich in nutrients but it is not a substitute for food. So, it is advisable to not skip meals. 

How much weight will I lose if I no longer consume milk?

Ans. You will not lose weight if you stop drinking milk. You will lose weight if you consume fewer calories or burn more calories. The only reason to avoid milk is if you have lactose intolerance to it.

Is milk good for you?

Ans. Milk is a great source of vitamins and minerals, especially calcium. It is very crucial for bone health. As part of a balanced diet, nutritionists recommend that people should consume milk and other dairy products such as yogurt and cheese on a daily basis.

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