Drinking milk at night is not only not fat, but also helps to sleep. If you usually pay attention to drink more milk, will also help to lose weight! A new study says that girls with the highest calcium intake weigh less than those with lower intake, regardless of whether the calcium they consume comes from dairy products or supplements. Previous studies done on animals, adults and young children have yielded similar findings, but this is the first time such results have been obtained from a study of teenage girls. These findings support the idea that calcium (especially when consumed from dairy products) helps control weight and fat. Researchers at the University of Hawaii studied 323 girls between the ages of 9 and 14, and they collected data on what the girls ate and how much they exercised. They also measured the girls' weight and the amount of body fat near the navel, just above the hip bone. This so-called "skinfold thickness" measures abdominal fat. Naturally, the girls who consumed the most calories and exercised the least weighed more and had more body fat. However, after examining their calcium intake, the researchers found that despite differences in calorie intake and exercise, the girls who consumed more calcium weighed less than those who consumed less. In fact, the investigators found that simply drinking an extra glass of milk or eating an extra small piece of cheese (which contains about 300 milligrams of calcium) each day resulted in a reduction of 1.3 centimeters of abdominal fat and a loss of nearly one kilogram of body weight. Therefore, people should be encouraged to add more dairy products to their daily diet, which will help them control their weight through lifestyle changes. The above example shows us that weight loss can be achieved by taking calcium supplements. How to take calcium supplements is usually done through direct supplementation, and from food intake. Dairy products are high in calcium. Dairy products are very high in calcium. The New Fat Loss Benefits of Dairy It is well known that eating calcium-rich dairy products can strengthen bones and prevent osteoporosis. New research has found that dairy products have a preventive effect on obesity. A number of studies have confirmed that, without increasing total dietary calories, increasing dietary calcium intake can significantly reduce the proportion of body fat and reduce the risk of obesity. Conversely, when dietary calcium is insufficient, the body's level of active vitamin D will automatically increase, thereby increasing the intercellular calcium content and reducing body heat dissipation; at the same time, the release of insulin increases, increasing the activity of liposynthesis enzyme and reducing lipolysis. Experiments have found that although supplementation with inorganic calcium such as calcium carbonate also has a certain role in preventing obesity, it is less effective compared with dairy products (especially low-fat yogurt). On the one hand, dairy products are richer in vitamin D, active peptides, which can adjust the intestinal flora and promote mineral absorption. In particular, dairy calcium is more bioavailable than other dietary calcium sources. On the other hand, dairy products also contain lipolytic substances, these components include *** conjugated linoleic acid, leucine-rich proteins, as well as angiotensin-converting enzyme inhibitory peptides, etc., which also contribute to fat loss. Dairy fat loss should also be energy conservation Animal experiments also show that if you want to get the best fat loss effect, the human body should be daily intake of calcium 1200 ~ 1600 mg, equivalent to 5 cups of milk in the amount of calcium. According to China's reference standard for human calcium intake, the recommended amount for adults is 800 mg, and the maximum allowable intake is 2000 mg. As long as it is below the maximum dose, there are generally no side effects. In fact, the recommended amount of calcium, 800 mg, is formulated in accordance with the prevention of osteoporosis, etc., and does not take into account the reduction of fat. How can I ensure that I get enough calcium every day? Generally speaking, 400 to 500 mg of calcium can be obtained daily from traditional diets, plus 3 cups of milk (or yogurt or low-fat yogurt) per day to achieve this level. Low-fat yogurt has been determined to be the most effective for weight loss among all dairy products. A good weight loss program is to replace low-calcium foods with dairy products and keep the total number of calories in a day the same. Specifically: ① While increasing dairy products, reduce the intake of low-calcium snacks such as cookies, desserts, puffed foods and candies. ② Appropriately reduce the fat in dishes. ③ Do not drink sweet drinks and eat half a bowl of rice (about 50 grams) less. 5 Elements of Successful Fat Loss 1. Drink milk and avoid dairy drinks Try to choose milk and fermented milk (yogurt). Low-sugar yogurt or low-fat yogurt (1.0% to 1.5% fat) is preferred, followed by regular yogurt (2% fat or more). Do not choose dairy drinks, as the protein content is too low to ensure the body's needs. Lactose intolerant people, you can eat some starchy food first, and then drink milk. 2. Breakfast, drink milk before adding "primer" every morning after washing up, drink a glass of water or light honey water, to supplement the body water. Then drink milk or yogurt, and intake of a small amount of starchy foods, such as 1 to 2 slices of whole grain bread or a bowl of oatmeal. If you drink yogurt for breakfast, it is best to take it out of the refrigerator one hour in advance or warm it up with hot water so that it does not get too cold and cause diarrhea. People with stomach ulcers or excessive stomach acid, do not drink yogurt on an empty stomach. 3. Dairy products, snacks between meals or meals before meals Milk and yogurt have excellent satiety, can replace cookies, candy, snacks, etc., as a snack between meals. They can also be eaten before a meal to properly reduce the amount of food you eat at the next meal. 4. try, the yogurt or milk as a midnight snack It is recommended to reduce the dinner by one-third of the amount of food, the yogurt or milk as a midnight snack. Be careful, it is best to drink 2 to 3 hours before going to bed, conducive to sleep quality. 5. three meals to balance nutrition Although dairy products are nutritious, but iron, zinc and vitamin C content is low, therefore, must be supplemented from other foods. Nutritionists suggest that it is appropriate to supplement 100 grams of lean meat or fish for lunch, plus 200 grams of vegetables; it is appropriate to supplement 100 grams of soybean products and 200 grams of leafy greens such as cauliflower, kale, and greens for dinner. If you prefer unsweetened yogurt or unsweetened milk, you should also consume a small amount of fruit. In addition, about milk and yogurt in the end which is more likely to make people fat, some people also made a special study. Nutritionists generally believe that the calories of yogurt is higher than milk, in general, 100 grams of milk containing calories is 57 kilocalories, while the same yogurt contains 72 kilocalories. For those who can not afford to yogurt delicious and afraid of fat women, it is recommended to choose the labeled skim and low-calorie words of yogurt, although the flavor is not so rich and mellow, can be slightly lower than the calorie milk, and the other is the fruit of the yogurt's calorie is only about 65 kcal, not a two-way street. From the calorie, yogurt & gt; fruit yogurt & gt; milk & gt; low-calorie / skimmed yogurt, but from the flavor, recommend choosing fruit yogurt and milk. In fact, milk and yogurt calories compared to their nutrition is really not need to be so careful, but your favorite ice cream to be careful, it contains calories is 784 kcal, and a can of cola calories are needed to you jog for 40 minutes to consume. (1 card = 4.185 joules) So rest assured boldly drink it, more drink more happy ~!