If you want to avoid extra kilos, stay in shape or lose weight, then your diet should contain milk products.
Let’s begin with milk
It is useful because of containing the calcium necessary for the body. One glass of milk contains the minimum daily calcium requirement of an organism. Therefore, it is recommended to drink one or two glasses of milk a day. The advantage of calcium is its direct participation in the metabolism, and a lack of calcium causes fail in metabolic processes. Therefore, without dairy products, weight loss can be inconclusive. Calcium is also very important for the work of muscles, that’s why absolutely all athletes include dairy products in their diet.
Milk is also a source of protein that is easily digested. Contained in milk fat is also easily digested and has no extra burden on the digestive system. Besides, milk perfectly nourishes the body and quenches hunger.
Milk fat contains linoleic acid, which activates the conversion of edible fats into energy and accelerates the disintegration of subcutaneous fat, and potassium facilitates the excretion of decay products. Protein diet is currently one of the most popular diets.
In order to diversify the taste of milk, you can make shakes, for example, half a liter of milk blend with a cup of fresh or frozen berries – raspberries, strawberries, blueberries and others. It would be better not to add sugar if you do not want a high-calorie drink.
Dairy products are also beneficial for weight loss. Firstly, they are absorbed much faster than milk, and secondly, supply the body with protein, calcium, potassium and phosphorus. But calcium in these products is in optimal ratio with phosphorus and other elements, so it is better absorbed. In addition, fermented milk products improve digestion, maintain normal intestinal flora, help to eliminate toxins from the body, which is especially important when losing weight. With its low caloricity, kefir is used in many diets for weight reduction. It contains the same amount of carbohydrates and proteins that are easily absorbed and digested. A cup of kefir at bedtime will help to get rid of annoying hunger and sleeplessness.
Arranging small snacks with dairy products, you will quickly saturate your body and will not eat unnecessary calories. For example, 100 grams of kefir contains 50-60 calories, whereas 100 grams of biscuit – 375 calories, and 100 grams of milk chocolate – 546 calories.
Cottage cheese – is a universal milk product for weight loss. It contains about 17-30% of protein and many amino acids which normalize metabolism.
It is also an important component of sport nutrition. Because of protein amount and its availability, it is ahead of other fermented dairy products.
However, it contains a huge amount of micronutrients, amino acids, calcium, sodium, iron, phosphorus, magnesium, E, A, C, B1 and B2 vitamins. You can eat it both for breakfast and for lunch or dinner. If your goal is to lose weight, it is important not to add sugar or sour cream. It would better to put in fresh berries or dried fruit, a little honey. And if you suddenly want something sweet, eat a cheesecake dessert.
Yogurts maintain skin health, improve digestion, positively affect the nervous system, regulate cholesterol levels and save you during the working day. Being rich in protein and calcium, nutritious and delicious, they are perfect for a light snacks. If you are on a diet, it would be better to use yogurt with low fat content, because it is most useful. Adding to yogurt cereals or cornflakes, you’ll get a great breakfast..
Cheeses are rich in calcium and phosphorus, but they contain twice as much protein than fat. By the way, 100 grams of cheese contain from 300 to 500 calories, so if you want to lose weight, eat not more than 30 grams of cheese a day.
Fasting milk days are considered to be very effective for weight loss. They can be conducted once a week. When choosing dairy products, pay attention to the fact that they are low-calorie and natural (without flavor enhancers, fragrances and other harmful additives).
Therefore, organic food is best suited for this. They will help you to receive the required amount of energy and increase body tone.
Then overweight will quickly disappear and soon you will achieve the desired results..
