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Guest Boombie

Lowfat or FF Yogurt

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Guest Boombie

Hey Buddies:

 

I have been reading in many magazines lately that when people trying to lose weight incorporate a daily serving of low-fat or ff yogurt in their diet, they tend to lose more weight than those who did not consume the yogurt...has anyone had an experience with this, or knows why this happens? I thought that was a pretty interesting fact...

 

TIA!!

 

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[ January 08, 2004, 03:20 PM: Message edited by: Boombie ]

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I don't think it's the yogurt itself that is aiding in weight loss, it's the calcium. Here's an article from WebMD that explains the findings:

 

April 17, 2000 -- Got milk? New research suggests you should if you want to lose weight. The study shows that calcium -- three or four daily servings of low-fat dairy products -- can help adjust your body's fat-burning machinery.

 

The key is low-fat dairy sources, says lead author Hang Shi, a postdoctoral student in the Nutrition Institute at the University of Tennessee at Knoxville. "High-fat dietary calcium can establish obesity, but it's surprising that low-fat calcium may help reduce body fat," Shi tells WebMD. "The effect is very significant, much more than we imagined it would be."

 

His paper on the effects of a high-calcium diet in increasing body fat loss was presented at the Experimental Biology 2000 meeting in San Diego.

 

"The magnitude of the findings was shocking," says Michael Zemel, PhD, director of the Nutrition Institute, who is Shi's co-author and doctoral supervisor.

 

In their past studies, Zemel and colleagues have shown that calcium stored in fat cells plays a crucial role in regulating how fat is stored and broken down by the body. It's thought that the more calcium there is in a fat cell, the more fat it will burn.

 

The researchers used mice bred to be obese in their current study. The mice were fed a special high-fat, high-sugar diet for six weeks. All had a 27% increase in body fat.

 

Some were then switched to a calorie-restricted diet. Of those, one group was given calcium supplements (calcium carbonate similar to Tums) and others were fed "medium" and "high" amounts of low-fat dry milk.

 

Body fat storage was markedly reduced by all three high-calcium diets, say the authors.

 

Those given calcium supplements had good results, when combined with the restricted-calorie diet. Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss.

 

However, calcium from dairy products produced the best results. Mice on the "medium-dairy" diet had a 60% decrease in body fat, while those on the "high-dairy" diet lost 69% body fat. Researchers also found very small increases in thermogenesis -- the body's core temperature -- which then enhances the effects of calcium gained through diet rather than calcium in supplement form, says Zemel.

 

"Calcium is no magic bullet. What the study says is that ... higher-calcium diets favor burning rather than storing fat. Calcium changes the efficiency of weight loss," Zemel tells WebMD.

 

The human body's metabolism makes weight loss difficult, he explains. "Many people who stick to a calorie-reduced diet don't lose weight as fast as they think they should. That's because they activate metabolic protection ... Their bodies sense starvation and hang on to energy -- fat -- more voraciously."

 

Too many dieters tend to immediately "jettison dairy foods from their diet, because they're just sure they're going to make them fat. In fact, they're shooting themselves in the foot, because they subject themselves to more empty-calorie sources. They would be better off if they would substitute high-fat dairy products with low-fat dairy," says Zemel.

 

Keeping in mind that the mouse study is preliminary, it is very well done and shows promise, Pamela Meyers, PhD, a clinical nutritionist and assistant professor at Kennesaw State University near Atlanta, tells WebMD. "But the calcium amounts the study suggests are effectively equal to what the USDA already recommends as a minimum for adults," she adds.

 

While nonfat dry milk was used in this study, few people buy that product, says Meyers. "Also, there are people who are lactose intolerant who can't consume dairy products. That's why we need to look at other food sources of calcium, [such as] ... dark leafy vegetables, salmon, mackerel, almonds, and oats. ... They also are very high in fiber, which helps in terms of weight management."

 

If using calcium supplements, it's important to choose those with added vitamin D, zinc, and magnesium, which help the body to better absorb calcium, says Meyers.

 

This study was supported in part by the National Dairy Council.

 

Vital Information:

 

According to a recent study in mice, a diet that includes low-fat dairy products can aid weight loss.

Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown.

Current recommendations encourage men to consume 1,000 mg to 1,200 mg of calcium per day and women to consume 1,000 mg to 1,300 mg daily.


Lisa

~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~

"How many times must you fall and then get back up before reaching the goal? Do it as many times as it takes." CW

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I remember reading about this. The people using dairy (4 servings a day) lost more than the people using calcium supplements. But those using supplements lost more than those who weren't using calcium at all.

 

So the calcium apparently has some effect, but it isn't the whole story.

 

On the other hand I'm not ready to allocate 1/3 of my daily Points allowance to dairy. And WW won't change the program until there's a lot more science than this behind the claims.


Nancy

 

Original SW 175 (1996)

2008 stats: SW 153.6 12/31/07 ~ HW 156.0 09/15/08 ~ CW 153.2 09/22/08 ~ GW 137 ~ PGW 130

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"Good food brings good health and longevity." - Chinese fortune cookie

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Originally posted by nancyny:

On the other hand I'm not ready to allocate 1/3 of my daily Points allowance to dairy. And WW won't change the program until there's a lot more science than this behind the claims.

You're right, Nancy. But maybe with this information those that aren't getting in their 2 servings of dairy products per WW recommendations will now - since there is a weight loss related benefit!

 

Lisa


Lisa

~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~:~

"How many times must you fall and then get back up before reaching the goal? Do it as many times as it takes." CW

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I am one that is trying very hard to get in two dairy serivings a day. Most days (90%) I will get in one serving of 1% milk.

 

I will ask my Dr. about calcium pills when I visit him.

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I usually have a low Fat yogurt for breakfast each day helps to get that dairy in. wave.gif


Grainne

 

3/16/02- Made WW Lifetime

4'11"...SW 176lbs CW 154 lbs WGW 115

Rejoining weight 11/17 154 lbs

 

 

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Guest imported_Kelly_S

I have never been good at getting in mine. Now I make a smoothie for 4 points for breaks and it covers 3 of my 5 F&V servings and 1 of my M servings. Then I have 6 oz of Yogurt at lunch which is another 3/4 of a M s and then I do about 1/2 oz of cheese on a sandwich or just to eat and that is 1/3 of M serving.

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I never did well with the milk servings. I try to drink 1 cup fat free milk with breakfast, but some days did not want to give up the two points! I just tried the quick track for 1 week, and it kind of makes sure you get 2 servings in and I lost 4 pounds!

 

Was it the dairy or the quick track--BTW--I did not follow exactly--some days I needed more than 20 points, so I ate them.

 

Kathy


Kathy<br />I will succeed this time! (#4--I think)<br />SW 227.8 3/20/03<br />CW 175.2 5/28/04<br />GW 158 Sept 2004!!!<br />1st 10% 8/8/03 (-23.6)<br />2nd 10% 1/8/04 (-43.0)

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1/4 cup of FF Ricotta is 20% calcium, and is only 1 point! You can do SO much with ricotta!


---Katie, CEO of Me, Inc & living my new-normal

highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150

*He leadeth me.

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Guest imported_Kelly_S

But remember that 1 serving of dairy in regards to ricotta is 1/2 a cup. THe calcium content is no long a factor W/W states to be a diary it is done by serving size.

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You're right, Kel--thanks for pointing that out! thumbup.gif


---Katie, CEO of Me, Inc & living my new-normal

highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150

*He leadeth me.

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