Weight loss: Should you avoid milk when trying to shed kilos?

Can drinking milk leads to weight gain

Weight watchers have many queries related to foods and beverages they should have and avoid when dieting. Of all, the most common one is about taking milk. Milk is healthy, there isn't any doubt about it. But it also contains fat, a macronutrient associated with weight gain. So should you really avoid it when trying to drop kilos?

Why people think milk is not good for weight loss?

Milk contains saturated fat and is high in calories, the two factors that cannot be ignored when it comes to weight loss. 250 ml of whole milk (1 cup) contains nearly 5 grams of fat and 152 calories. Those, particularly on a low-calorie diet, avoid milk and milk-based products in their diet to consume limited calories in a day.

​Can milk lead to weight gain?

A simple answer to this question is NO. Milk cannot lead to weight gain, in fact, it can help you lose some. Milk is healthy and a source of high-quality protein, a nutrient required for muscle building and muscle growth. It also contains a fair amount of nutrients like zinc, magnesium, calcium, vitamin B12 and vitamin D. These nutrients can help to strengthen your bones, boost immunity and increase metabolism. 250 ml of milk contains 8 g protein and 125 mg calcium. So, there is no harm in consuming milk in limited quantity daily even if you are on diet.

​What study suggests?

As per a study conducted in 2004, people following a low-calorie diet lost more weight when they had three servings of dairy products daily than those who avoided dairy. Several other studies also suggest that people who follow a diet high in dairy products are able to manage their weight better after losing them and they also have less waist circumference. Moreover, consuming calcium can also reduce the risk of obesity, metabolic syndrome, type-2 diabetes and even cardiovascular diseases.

The bottom line

You do not need to cut down milk and milk-based products from your diet if you are trying to shed kilos. Milk is an essential part of a balanced diet and a cup of milk or 250 ml of milk daily can help to keep you energetic. If you take a protein shake after your workout, add it to milk. Only if you are lactose intolerant, you should avoid milk. In such a case you can have plant-based milk products like soy and nut milk.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

Add pumpkins to your diet if you want to lose weight

The humble pumpkin is a powerhouse of vital antioxidants and vitamins. It is low in calories and is rich in vitamin-A and flavonoid polyphenolic antioxidants like lutein, xanthin and carotenes. Pumpkins are also a good source of protein, minerals and omega 3 fatty acids. It is a staple among many communities cross the world. It belongs to the squash family and can be used to make decadently rich desserts, rich and creamy soups, delectable salads and preserves. Sometimes, people even use it as a substitute for butter. You can eat the leaves and seeds too, and these come with health benefits too. This bright orange vegetable is known to offer protection from cancer, diabetes and age-related vision loss.

Who would’ve thought that the same pumpkin that is used to make the sugar-filled and calorie-rich pumpkin pie can also be used to help you reach your weight loss goal while enhancing your workout performance?

For the athletes out there looking for a healthy and organic alternative to sugary protein bars, just head on over to your nearest pumpkin patch. Since we’re nearing the fall season, it’s the perfect time of year. Pumpkins are full of nutrients that are beneficial to athletic performance and recovery. Here’s how.
Workout and Weight Loss Benefits of Pumpkins

Even though this bright orange gourd has a link to Jack-O-Lanterns and sugar-laden desserts, many people often forget that pumpkins are actually a nutritional powerhouse full of antioxidants, fiber, vitamins and minerals.
Promotes Fullness and Strengthens Digestive Health

Fresh pumpkin contains mostly fiber. It helps you to feel satisfied after a meal and fight off food cravings by keeping you fuller longer. Feelings of fullness are especially important for those who may want to lose body fat.

Fiber is also essential for digestive and gastrointestinal health. If you are considering using pumpkin for either of these benefits, consider using canned pumpkin because it contains more fiber. The difference in fiber between fresh pumpkin and canned pumpkin is due to the fact that canned pumpkin is much more concentrated and has less water content than fresh pumpkin.

Helps Build and Maintain Strong Bones

Pumpkin is also an exceptional source of vitamin A. It is a fat-soluble vitamin and antioxidant that helps build strong bones and regulates the development of cells. Just half a cup of cooked pumpkin offers up over 100 per cent of your recommended intake of vitamin A. This will help keep your eyesight sharp and bones strong.

Supports Muscle Growth

After you use pumpkins for your pumpkin carvings, make sure you save the seeds because they’re very useful for muscle building. Not only are pumpkin seeds a wonderful source of zinc, which is a micro-nutrient responsible for cell metabolism and immunity, they also contain magnesium, an important co-factor for ATP energy production that creates glucose.

Glucose is our body’s source of energy during exercise because we’re more efficient at converting it to energy. Pumpkins provide us with the fuel we need to exercise, and more fuel means we can perform at a higher level for a longer period which helps build muscle.

Prevents Sore Muscles and Burn Out

When we have a good workout, we lose electrolytes. These are useful for restoring our electrolytes after hard workouts since they have electrolytes like calcium, magnesium and potassium. Low potassium levels can cause cramping and early onset fatigue. The good thing is, just one cup has 564 milligrams of potassium. This is 100 milligrams more than the amount of potassium in a banana. It can prevent sore muscles and burn out during your workout.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement