How should I drink milk if I want to lose weight?

Milk is rich in protein, calcium, iron, zinc and other nutrients. It is known as "white blood". Drinking more milk has become a common health knowledge in China. The intake is 300-500 g/day.

So, how should you drink milk to lose weight?

① How to choose skim milk v whole milk

Milk is divided into three types: full-fat, skim and low-fat. The fat content of whole milk is more than 3%, the fat content of low-fat milk is 1% to 2%, and the fat content of skim milk is less than 0.5%.

The energy of skimmed milk is only half that of whole milk, so drinking skimmed milk is more conducive to weight loss.

Taking a pack of 250ml milk as an example, drinking whole milk consumes about 77.7 kcal more calories than skim milk, which requires 1942 brisk steps to be consumed.

② How to choose milk v yogurt

Both milk and yogurt are good for weight loss and can provide high-quality protein, but compared with milk, yogurt can also provide some live probiotics, which can regulate the intestinal tract.

But most of the yogurts currently have a high sugar content, which is enough to obliterate most of the benefits of yogurt.

③ Avoid drinking two kinds of fake "milk"

Because there are so many kinds of milk in supermarkets, many people regard milk drinks and flavored milk as milk, but they are not.

Milk-containing beverages are beverages. Water is the first ingredient in its ingredient list. White sugar and a lot of flavors are often added. The protein content is not high, and it is easy to gain weight if you drink it frequently.

Breakfast milk, jujube milk, chocolate milk, etc. all belong to flavored milk. The protein content in pure milk must be greater than 2.9%, while flavored milk generally has more than 2.3%. Healthy, but the content is very small, and it is not recommended to drink too much.

④ How to choose milk

It is wisest to choose milk according to protein. If the protein content in milk is high, the calcium content is not low. Of course, the protein content is also directly proportional to the price.

Choose milk during weight loss, the first choice is skim, and then pay attention to whether the ingredient list has added sugar, it is best to choose no added sugar.

⑤ How to drink the most fat loss

Drinking milk 30 minutes before meals can reduce the intake of meals, effectively control the rise in blood sugar after meals, prolong the feeling of fullness, and help lose weight.

Drinking a glass of milk before going to bed is helpful for sleep. It is healthier than eating instant noodles and biscuits, and it is also more conducive to weight loss.

Although milk can help lose weight, it should not exceed 750ml per person per day.