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Weight Loss Benefits From Morning Milk

Kathleen Blanchard's picture
Weight loss and drinking milk

Results of a new study show that drinking fat-free milk, rather than juice for breakfast, can help cut calories at lunchtime and contribute to overall weight loss. Researchers recently studied 34 overweight individuals, finding the group consumed 50 fewer calories at lunchtime. They found that drinking fat free milk allowed the group to feel fuller and more satisfied longer, leading to less calorie consumption at lunch. Drinking fat free milk in the morning may help with weight loss.

The men and women in the study consumed either twenty ounces of fat-free milk or the same amount of juice for breakfast, each equaling about 250 calories. They reported feeling of food satisfaction for the next four hours, and then ate lunch until they were full. Those who consumed fat-free milk instead of juice for breakfast ate less at lunchtime. The results show that milk may be the beverage of choice for anyone trying to cut calories and lose weight.

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Feeling satisfied after eating is a contributing factor for weight loss and maintenance. The study authors suggest the protein in milk, or the thickness may play a role in the findings. Choosing foods that provide satiety is a recommended weight loss strategy.

Consuming 50 calories less each day can contribute to weight loss goals, but diets often fail because of hunger cravings. Recent research suggests eating 100 calories more per day leads to two pounds of weight gain annually, contributing to obesity rates.

The study, published in the July issue of the American Journal of Clinical Nutrition suggests drinking fat-free milk in the morning may be a better option than drinking juice to stave off morning hunger, and get essential nutrients, making the study notable for anyone trying to lose weight. Additionally, study participants stayed fuller, consuming fewer calories at lunchtime. Cutting calories slightly can add up over time and can lead to weight loss.

American Journal of Clinical Nutrition. 2009;90:70-75.