There are about 5 grams of fat and 152 calories in 250 ml (1 cup) of whole milk. It is also rich in nutrients like calcium, zinc, magnesium, vitamin B12 and vitamin D.
People who are trying to lose some weight usually struggle to finalize the foods and drinks they should consume and avoid while dieting. One of the most common beverages is milk. From a very young age we are taught that milk is healthy and there is no doubt about it. However, this healthy drink contains fat, a macronutrient linked to weight gain. Hence, the question is whether you should really avoid it during your weight loss plan.
Milk contains saturated fat and high calories, two important factors that cannot be ignored in terms of weight loss. There are about 5 grams of fat and 152 calories in 250 ml (1 cup) of whole milk. So the question is, should people on a low-calorie diet avoid milk and milk-based products in their diet to limit their caloric intake in a day? Can milk cause weight gain? Not necessarily.
In fact, it will only help you lose a few kilos. Milk is a healthy source of high-quality protein, a nutrient essential for muscle building and muscle development. It is also rich in nutrients like calcium, zinc, magnesium, vitamin B12 and vitamin D. These nutrients can help strengthen bones, increase metabolism, and boost immunity. 250 ml milk contains 8 grams of protein and 125 milligrams of calcium. So even if you are on a diet, there is no harm in consuming a limited amount of milk daily.
Over the years, several studies have suggested that people who follow a diet high in dairy products manage their weight better and have a smaller waist circumference. In addition, calcium intake can also reduce the risk of other diseases like obesity, diabetes type-2, metabolic syndrome and even heart diseases.
The bottom line is that if you are trying to lose a few kilos, there is no need to reduce milk or milk-based products from your diet. It is an essential part of a balanced diet and 1 cup of milk will keep you energized. Avoid milk only if you are lactose intolerant and can opt for plant-based products like soy and nut milks.
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