It’s common to try to avoid all dairy when you’re trying to lose weight. But if you choose low-fat options, dairy products are important to include in your regular diet plan. Studies have shown that most people don’t drink enough milk- and they have also shown that drinking a glass or two a day can help to support your weight loss efforts, as well as improving your overall health. Here’s why you should start your day with a glass of low-fat milk…

Calcium

You’ve been told since you were a small child that drinking enough milk is important for keeping your bones strong and healthy- and it’s true. One cup of milk provides 30 percent of your daily calcium needs, which helps to build and maintain healthy bones and teeth. While calcium can be found in other foods, it is usually in much smaller amounts. For example, to make up the same amount of calcium in one glass of milk, you’d need to eat over 7 cups of broccoli. So drinking some milk with your breakfast is a great way to make sure you get your daily calcium intake and keep your bone mass strong.

But calcium does more than just keep your bones and teeth strong- recent studies have suggested that it can actually help you to lose weight when consumed from low-fat sources. Research has indicted that the calcium stored in fat cells plays a role in regulating how fat is stored and broken down by the body. The more calcium the fat cells contain, the more fat your body will theoretically burn.

Protein

Milk is a great source of protein and helps to build, strengthen and repair muscles. One glass of milk gives you around 16% of the recommended daily protein intake, and studies have suggested that milk might be a more effective drink for athletes than popular sports drinks. Having a glass of milk after a workout provides the necessary protein and carbohydrates to repair the muscle tissue and help the body recover energy supplies.

The other benefit of protein is that it keeps you feeling full and satisfied on fewer calories- which is perfect for your weight loss plan. Drinking a glass of low-fat milk in the morning will fill you up and keep you feeling energised right through to lunch time, so you are less likely to snack on unhealthy foods, and will probably eat less at your next meal.

Vitamin D

Vitamin D helps you to absorb calcium properly, and newer research has suggested that it can help to strengthen your immune system, as well as lowering your blood pressure and reducing the risk of some cancers, diabetes and multiple sclerosis. And while most people associate vitamin D with sunshine, milk is the number one dietary source, making up nearly 43% of the vitamin D in a typical diet plan. Most milk commercially sold comes fortified with extra vitamin D, making sure you get the maximum benefit. So for overall strength and health, milk is an important part of a nutritious diet.