Dieting? Think Dairy and Proteins

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With increasing awareness about the ill effects of excessive weight, more women are now going on diets than ever before. Trouble is, that not all diet programs are healthy and some even damage overall health in the medium to long term, such as having an adverse impact on bone mass, etc.

However, new research conducted by the McMaster University in Hamilton, Ontario, now holds hope for premenopausal women who are overweight or obese and on diet programs, that they can achieve their weight goals while still remaining bone-healthy.

The results of the study were published in the medical journal The Endocrine Society's Journal of Clinical Endocrinology and Metabolism (JCEM). As per the report intake of all types of dairy products low in fat and including lean proteins lead to a marked improvement in the production of osteoblasts (cells that produce bone) and reductions in osteoclasts (cells that remove bone tissue). The study was conducted over a 16-week period looking into account diet- and exercise-induced weight loss. (1)

According to the author of the study, Stuart Phillips, PhD, “Our findings show that a diet with a high proportion of dairy foods and higher than recommended protein intake was associated with improved markers for bone health. Thus, to avoid deleterious consequences to their bone health, women who are attempting weight loss through dieting should practice consumption of more protein from dairy sources.” (2)

The study examined 90 overweight and obese premenopausal women over a 16-week period and varied their dairy food and protein intake keeping their level of daily exercise more or less constant. The exercises included aerobic training and resistance training, the intensity, duration and frequency of which were changed in a non-significant way.

The participants’ urine samples were taken. Blood samples were also taken to assess their serum levels. The results obtained after the analysis of obtained data showed that the consumption of diets higher in protein with an emphasis on dairy foods during a diet and exercise period, positively affected markers of bone turnover, calcium, vitamin D status and bone metabolism in overweight and obese premenopausal women. (3)

Examples of dairy products that could be used in such diet programs are low-fat versions of milk, yoghurt (frozen and natural), all types of low-fat cheese, low-fat cultured buttermilk, milk powder, evaporated milk and lean whey proteins. Low-calorie proteins could be derived from egg whites, fish, soy products, chicken, shrimp, edible mushrooms and beans (all types).

SOURCES:

1. Dairy Foods May Improve Bone Health During Diet and Exercise in Overweight Premenopausal Women; Science Daily; November, 2011; http://www.sciencedaily.com/releases/2011/11/111109093850.htm

2. Diets Higher in Dairy Foods and Dietary Protein Support Bone Health during Diet- and Exercise-Induced Weight Loss in Overweight and Obese Premenopausal Women; The Journal of Endocrinology & Metabolism; November, 2011; http://jcem.endojournals.org/content/early/2011/10/28/jc.2011-2165

3. Foods rich in protein, dairy products help dieters preserve muscle and lose belly fat: study; McMaster University - Daily News; November, 2011; http://dailynews.mcmaster.ca/story.cfm?id=8258

INFORMATION IN THIS ARTICLE IS NOT MEDICAL ADVICE. ALL INFORMATION GIVEN IS TO BE CHECKED WITH YOUR DOCTOR BEFORE IMPLEMENTING OR TAKING THEM AS STANDARD OR VERIFIED.

Mamta Singh is a published author of the books Migraines for the Informed Woman – Tips From A Sufferer: ISBN: 978-81-291-1517-1 (Publisher: Rupa & Co. URL: http://www.amazon.com/Migraines-Informed-Woman-Tips-Sufferer/dp/8129115174/ref=sr_1_2?ie=UTF8&s=books&qid=1298990756&sr=1-2), Mentor Your Mind – Tested Mantras For The Busy Woman: ISBN: 978-81-207-5973-2 (Publisher: Sterling Publishers; URL: http://www.amazon.com/Mentor-Your-Mind-Tested-Mantras/dp/8120759737/ref=sr_1_1?ie=UTF8&qid=1316063179&sr=8-1) and the upcoming The Urban Woman’s Integrated Fitness Guide (Publisher: Hay House India). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Please visit www.mamtasingh.com

Reviewed December 12, 2011
by Michele Blackberg RN
Edited by Jody Smith

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