Calcium and Weight Loss

Calcium and weight loss is currently under investigation by researchers such as Zemel for the role played by calcium in weight loss.

The research is still controversial, with many experts still suspicious about the findings. However, Zemel's supporters indicate that calcium intake within a calorie controlled diet, may affect the hormonal balance and help to release fat from adipose tissues.

Certainly milk and its associated milk based products are foods that should be consumed regularly. While whole milk products are probably not appropriate for someone who needs to lose weight, the low fat alternatives still offer valuable nutrients such as protein and calcium as listed in the table below.

Dairy and Dairy Alternatives	GI	Processing	Saturated Fat (% DV)	Calcium (% DV)	Water (g)	Protein (% DV)	Linolenic Acid (g)
100g 1% fat milk	-	Vitamin A Added	3%	12%	90.08	7%	0.015
100g Mozzarella Whole Milk Cheese	0	Packaged	66%	51%	54.14	44%	0.372
100g of Kraft Non Fat Cheese	-	Sliced	4%	71%	58	45%	0
100g Cheddar or Colby Low fat cheese	-	Packaged	22%	42%	63.1	49%	0.067
100g Whole Milk Plain Yogurt	-	Packaged	10%	12%	87.9	7%	0.027
100g Low Fat Fruit Yogurt	33	Packaged	4%	14%	75.3	8%	0.01
100g Vanilla Ice-Cream	36	Frozen	34%	13%	61	7%	0.16
100g full fat Soy Drink	44	Packaged	1%	4%	93.27	9%	0.098

Figures are averages only. Data obtained from NutritionData, the Nutribase database and the Glycemic Index database. A dash indicates that no data was available at the time for that particular attribute. Figures for saturated fat and protein content indicates the % of the daily value for that property. Glycemic Index values may vary according to the variety of food.

A foods presence (or absence) in the above table does not mean that they are (are not) "fat burning compatible foods" or likely to encourage weight loss. The above foods are examples of those foods that could be eaten within a well-rounded diet. No responsibility is accepted for any unfavorable event arising from eating foods listed in the above table. Please use this information responsibly. The information is intended for educational purposes only and not as a replacement for consultation with a medical health practitioner, dietitian or nutritionist. Please consult a dietitian before instigating dietary changes.

Other attributes of dairy foods aside from the possible calcium and weight loss connection also need to be considered. Good health and vitality is the ideal, so beyond the calcium and weight loss theory, look at the other nutrients that dairy provides.

Look at the list above. Some dairy foods are high in saturated fat, but the low fat alternatives offer much better fat levels appropriate for a weight loss diet, and still have good levels of protein and calcium.

Some researchers are still unsure about whether calcium and weight loss are linked, but for the most part agree that whatever the outcome, calcium is important for good health, and therefore should be included in a well-balanced weight loss diet.

So when you're having a break, reach for a banana smoothy or a fruit yogurt and you'll be encouraging healthy habits for long term health and fitness, whether or not calcium and weight loss are linked.

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