Weight-loss Tip: Add Extra Calcium to a Low-Fat Diet
Got milk? New research suggests you should if you want to
lose weight. The weight loss study shows that calcium, three
or four daily servings of low-fat dairy products, can help
adjust your body's fat-burning machinery.
Low-fat dairy may help reduce body fat
The key is low-fat dairy sources, says lead author Hang Shi,
a postdoctoral student in the Nutrition Institute at the
University of Tennessee at Knoxville. "High-fat dietary
calcium can establish obesity, but it's surprising that
low-fat calcium may help reduce body fat," said Shi. "The
effect is very significant, much more than we imagined it
His paper on the effects of a high-calcium diet in
increasing body fat loss was presented at the Experimental
Biology 2000 meeting in San Diego.
"The magnitude of the findings was shocking," says Michael
Zemel, PhD, director of the Nutrition Institute, who is
Shi's co-author and doctoral supervisor.
The more calcium there is in a fat cell, the more fat it
In their past studies, Zemel and colleagues have shown that
calcium stored in fat cells plays a crucial role in
regulating how fat is stored and broken down by the body. It
is thought that the more calcium there is in a fat cell, the
more fat it will burn.
The researchers used mice bred to be obese in their current
study. The mice were fed a special high-fat, high-sugar diet
for six weeks. All had a 27% increase in body fat.
Some were then switched to a calorie-restricted diet. Of
those, one group was given calcium supplements (calcium
carbonate similar to Tums) and others were fed "medium" and
"high" amounts of low-fat dry milk.
Body fat storage was markedly reduced by all three
high-calcium diets, say the authors.
Mice getting their calcium via supplements had a 42%
decrease in body fat
Those given calcium supplements had good results, when
combined with the restricted-calorie diet. Mice getting
their calcium via supplements had a 42% decrease in body
fat, whereas mice eating without supplements had an 8% body
Mice on the "high-dairy" diet lost 69% body fat
However, calcium from dairy products produced the best
results. Mice on the "medium-dairy" diet had a 60% decrease
in body fat, while those on the "high-dairy" diet lost 69%
body fat. Researchers also found very small increases in
thermogenesis, the body's core temperature, which then
enhances the effects of calcium gained through diet rather
than calcium in supplement form, says Zemel.
"Calcium is no magic bullet. What the study says is that ...
higher-calcium diets favor burning rather than storing fat.
Calcium changes the efficiency of weight loss," Zemel tells
The human body's metabolism makes weight loss difficult, he
explains. "Many people who stick to a calorie-reduced diet
don't lose weight as fast as they think they should. That's
because they activate metabolic protection ... Their bodies
sense starvation and hang on to energy, fat, more
Substitute high-fat dairy products with low-fat dairy
Too many dieters tend to immediately "jettison dairy foods
from their diet, because they're just sure they're going to
make them fat. In fact, they are shooting themselves in the
foot, because they subject themselves to more empty-calorie
sources. They would be better off if they would substitute
high-fat dairy products with low-fat dairy," says Zemel.
Keeping in mind that the mouse study is preliminary, it is
very well done and shows promise, Pamela Meyers, PhD, a
clinical nutritionist and assistant professor at Kennesaw
State University near Atlanta. "But the calcium amounts the
study suggests are effectively equal to what the USDA
already recommends as a minimum for adults," she adds.
While nonfat dry milk was used in this study, few people buy
that product, says Meyers. "Also, there are people who are
lactose intolerant who can't consume dairy products. That is
why we need to look at other food sources of calcium, [such
as] ... dark leafy vegetables, salmon, mackerel, almonds,
and oats. ... They also are very high in fiber, which helps
in terms of weight management."
If using calcium supplements, it's important to choose those
with added vitamin D, zinc, and magnesium, which help the
body to better absorb calcium, says Meyers.
This study was supported in part by the National Dairy
You may reprint or publish this article free of charge as
long as the bylines are included.
Original URL (The Web version of the article)
Weight-Loss Tip: Add Extra Calcium to a Low-Fat Diet
About The Author
Michael Lewis has been collecting articles and information
on Weight Loss and HGH (Human Growth Hormone and related
health benefits. He has created and edits numerous web sites
about this subject. Michael is a staff writer for
http://www.ageforce.com and several otherwebsites. If you would
like to contact Michael you can
e-mail him at Michael@AgeForce.com
Parenting advice and family fun resource. Expert
parenting advice for babes to teens from doctors, teachers,
psychologists, nutritionists, Special Need Children and Child
Development Specialists and a Nanny. Family Fun includes crafts,
games, party ideas and family vacation travel. Families Online
Magazine also provides answers to those important questions, What's
for dinner and Are We There yet?
Conspiracy Foods, The Inside Story about the Mass Produced Foods that are Making Society Sick
Food manufacturers can easily manipulate a whole population by the products they make available at a cheap price. The way those foods are processed and the things that are added to them can decide the level of health that millions of people experience. These days the most widely marketed and consumed foods in the western world create health problems that have turned entire populations into 'cash cows' for the drug companies and medical industry. You have a choice about the foods you eat and you can choose good health or sickness.
Scales Are For Fish, Not Weight Loss
Contrary to common belief, your weight is not really the indicator of a weight problem ? the actual percentage of body fat is the true indicator. You need to know what percent of you is actually FAT. How are you going to monitor your weight loss if you do not know what percent of your body is fat, before you begin your program?
The Diet Dilemma. Why Diets Dont Work
Let's face when it comes to overweight and obesity there are 2 basic facts we have to take into account.
Three Sure-Fire Ways To Lose Weight Get Healthier & Feel Great Without Dieting
Get Started Exercising Now, But Take It Easy!
So you're overweight, "fat"--to be honest--and you want to start exercising. Before you take off like an overlarge airplane and start preparing for the Olympics trials, stop right there. You may have it all figured out by now, after checking with your friends, the media and finally that fickle fiend known as the bathroom mirror, that a regular exercise program is the only way to fly when it comes to permanent weight loss. That entails working out or otherwise flexing your physical and psychological muscles on a regular basis, perhaps three times a week, or maybe even once per day.
How to Get Started on Permanent Weight Loss Program
Why We Start Diets on Monday
Eat Healthy for Life
Let's not talk about diets. Diets are punishment ? like being sent to bed without dinner. Diets take some of the fun out of
living. Many diets or supplements are harmful to your health
or even dangerous, if you have certain risk factors.
Are You Confused By All The Different Diets? Heres A Quick Diet Comparison
It would not be surprising to hear your answer is "yes, I'm confused by all these so called diets." You may read from one expert that low carbohydrate (low carb) and high protein is the way to lose weight. Another will try to convince you that low fat, lots of carbs, fresh fruits and vegetables, is the right way to go. Yet another will try to convince you that you need to count the amount of sugar; or another that main culprit for your being overweight is white flour. So, if you are serious about losing weight, who should you listen to?
Weightloss Supplements - How Weightloss Patches & Diet Pills Can Control Your Appetite
All of us that have had a love-hate relationship with diets know that it is very easy to succumb to the phenomena known as the "yo-yo diet". What is the yo-yo diet, and how can we prevent ourselves from taking that path which can only end in disappointment, unhealthy weight gains and weightlosses, and damaged self esteem?
Obesity, Whats The Big Deal
Nowadays, so much of the public is obese (fat) that it is the
"norm". So much so, that we are starting to ignore this
Doubts About Gastric Bypass? One Womans Final Effort to Lose Weight Without Surgery
One may think that on a website called "LivingAfterWLS" you would never read about conventional dieting: losing weight the old fashioned way by eating less and exercising more. One would think WLS proponents would say, "It can't be done. The only way to lose massive weight is with surgery." We should shake our heads with all-knowing smugness and think, "Well, it won't be long and she, too, will be on the surgical table."
9 Quick Ways To Conquer Cellulite
In our never ending search for the illusive
"Fountain of Youth," nothing strikes a chord like the
term "cellulite." Interestingly, the term "cellulite"
was first introduced to us by a fashion magazine.
That fact is sufficient to generate speculation among
opposing sides to this controversial subject.
Why Isnt My Diet Working?
Have you been on a new diet for a couple of weeks and found that you STILL can't lose weight? Have you actually GAINED a pound or two since you've been on it? Are you just about ready to throw this diet out the window and try something else? Well, hold on a minute. There might be something else going on that's preventing your diet from working.
Theyre Wide, Theyre Here, Get Used to It
America's Obesity Epidemic
Quick Weight Loss or Quackery
Cellulite - Reduce The Appearance
Sallie Elizabeth has always had large breasts and a big
bottom, and she has accepted them as part of her genetic
makeup. But when cellulite appeared in the back of her upper
leg, she "freaked out" and resolved to do something about
You Cant Lose Weight if You Listen to Your Family and Friends
I bet you already know all the health benefits for keeping slim. You have probably tried every diet; the Atkins, the Southbeach, the metabolic, the fruit, the water or just plain starvation. In fact, you may even have gained extra weight. You know all the intellectual stuff about keeping healthy, exercising and eating consistently. But you are still as heavy as ever.
Weight Loss Psychology- Sticking to an Exercise Program!
IT'S NOT ABOUT THE NUMBERS!
What are Fats?
Fat is fuel. That is basically what it is. A solid concentrated form of fuel. They have more calories than proteins or carbohydrates. Here are the basic forms of fat.
Could False Memories Be An Efficient Diet Helper?
Speculating on the scientifically proven memory unreliability, the memory specialist Elizabeth Loftus, a professor of psychology at the University of California at Irvine thought of using the technique of false memory induction as a new approach to dieting. And this is how: by inducing false memories about specific foods.
Welcome to the Middle Aged Diet
You are not a kid any more and becoming a senior is just around the corner. By now, you are monitoring, at least, one of the following: Blood pressure, blood sugar, or cholesterol levels. If not, you are using a prescription, or an herbal remedy, to deal with being borderline or worse.