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Article: Dairy Foods Help Burn Fat, Speed Weight Loss



 
 
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  #1  
Old April 24th, 2004, 09:18 PM
Rogue
external usenet poster
 
Posts: n/a
Default Article: Dairy Foods Help Burn Fat, Speed Weight Loss

Milk, Cheese, and Yogurt May Enhance Weight Loss Efforts

By Jennifer Warner
WebMD Medical News

Reviewed By Michael Smith, MD
on Friday, April 16, 2004

April 16, 2004 -- Stocking the refrigerator with milk, cheese, and
yogurt may make it easier to lose those extra pounds and burn fat
without cutting back drastically on calories, according to new
research.

Although calories still count, the study showed that obese adults who
ate a high-dairy diet lost significantly more weight and fat than
those who ate a low-dairy diet containing the same number of calories.

"If you compare a dairy-rich versus a dairy-poor diet you can nearly
double the rate of weight and fat loss with the same level of calorie
restriction," says researcher Michael Zemel, PhD, professor of
nutrition and medicine at the University of Tennessee in Knoxville.

Zemel says the study, also showed that eating three to four servings
of dairy products a day is more effective at enhancing weight loss
efforts than calcium supplementation alone with pills or
calcium-fortified foods.

The study appears in the April issue of Obesity Research and was
supported by the National Dairy Council.

Previous studies have already shown that dieters who eat a
calcium-rich diet are more successful at losing weight, but this study
indicates that it's more than just the calcium in dairy products that
helps shed pounds.

"Calcium is a critical factor in controlling what your body does with
calories, and dairy is an even more critical factor," says Zemel.
"Without changing how many calories we take away, we can alter how
much weight and fat you lose."

Dairy Products Beat Calcium for Weight Loss

In the study, researchers compared the effects of three different
calorie-restricted diets on weight loss in 32 obese adults. Each of
the participants reduced their daily calorie intake by about 500
calories per day for 24 weeks and were divided into three groups:
--High-dairy. Total calcium intake of 1,200-1,300 milligrams per day
from three to four servings of dairy foods, specifically milk, hard
cheese, and yogurt.
--High-calcium supplemented/low-dairy. Total calcium intake of
1,200-1,300 milligrams per day made up of no more than one serving of
dairy per day plus an 800-milligram calcium supplement.
--Low-calcium/low-dairy. Total calcium intake of 400-500 milligrams
per day with no more than one serving of dairy per day and a placebo
supplement.

Researchers say participants were free to choose from fat-free,
low-fat, and regular milk, cheese, and yogurt. They typically picked
fat-free and low-fat milk and yogurt and regular cheeses, while
keeping their overall fat intake the same.

Serving sizes were 8 ounces or a cup for milk and yogurt and 1.5
ounces of hard cheese (about the size of six dice) or 2 ounces of
processed cheese, such as two slices of American cheese slices.

The study showed that all of the groups lost weight, but those who ate
the dairy-rich diet lost the most with an average of 24 pounds
compared with 19 pounds in the calcium supplement group and 15 pounds
in the low-calcium/low-dairy group.

That translates to a loss of an average of 11% of total body weight
for those in the high-dairy group versus 6% in the
low-calcium/low-dairy group.

"What that means is that if you're including three to four servings of
dairy in your diet, you can make a modest degree of calorie
restriction as effective as a severe degree of calorie restriction,"
Zemel tells WebMD.

In addition, researchers found the high-dairy group lost significantly
more body fat than those in the other groups, particularly from the
midsection. Excess fat in the abdominal area has been linked to a
higher risk of heart attack and other health problems.

Dairy's Role in Weight Loss

Previous studies have shown that calcium can boost weight loss by
increasing fat breakdown in fat cells. But experts say this study
suggests that taking in calcium from dairy products may actually
improve on those effects.

"Dairy for some reason, yet unexplained, has a greater effect on fat
loss and specifically trunk fat loss than does calcium alone," says
Rachel Novotny, PhD, RD, professor and chair of the department of
human nutrition, food, and animal sciences at the University of Hawaii
in Manoa.

Although the bulk of dairy's weight-loss enhancing effects is caused
by its calcium content, researchers say there are a variety of
potential mechanisms that may explain those additional benefits and
merit further research.

For example, Novotny says that some of the minerals in dairy products,
such as phosphorous and magnesium, may enhance calcium's beneficial
effects on fat breakdown within the cells. In addition, the proteins
in dairy products may help preserve muscle and increase metabolism.

But Novotny and Zemel are careful to point out that the results
shouldn't be interpreted as license to indulge in dairy products in
hopes of spurring weight loss. They caution that the bottom line of
successful weight loss is still burning more calories than you take
in.

"The question is whether within those calories are there choices you
can make that will enhance the results," says Novotny. "I think the
findings suggest that dairy products and calcium can be helpful in
preserving muscle, losing fat from the upper body, and actually
enhancing the weight loss process."

SOURCES: Zemel, M.Obesity Research, April 2004; vol 12: pp 582-590.
Michael Zemel, PhD, professor of nutrition, University of Tennessee,
Knoxville. Rachel Novotny, PhD, RD, professor, chairwoman, department
of human nutrition, food, and animal sciences, University of Hawaii,
Manoa. WebMD Medical News "Calcium for Weight Loss?"

Rogue
  #2  
Old May 12th, 2004, 04:01 PM
heliotrope
external usenet poster
 
Posts: n/a
Default BEWARE OF EXCESS CALCIUM!!!

Hello Everyone,

PLEASE PLEASE PLEASE be very cautious when increasing calcium in your
diet. After reading reports that increasing calcium intake can aid
weight loss, I started taking calcium supplements a few weeks ago.
Last Friday morning I woke up and then doubled over in pain and had to
be rushed to the hospital with a severe sharp pain in my abdomen.
This was the worst pain I have ever felt. Apparently I had developed
a kidney stone from a build up of excess calcium in my kidney. My
doctor told me that your body will only absorb as much calcium as it
needs--any excess can crystalize in your kidney and form a stone. ( I
was only taking one or two 1g Calcium Carbonate tablets about every 2
or 3 days--which, for my body, was too much).

Guys...if you want to feel the pain a woman has during childbirth, try
passing a kidney stone. The pain has been documented as one of the
worst pains a human can experience. If you ever have a kidney stone
attack you must get yourself to an emergency room immediately--you
will need the most powerful painkillers available!!!

PLEASE learn from my torturous experience and avoid calcium
supplementation without consulting your doctor.

Mike in San Diego
















(Rogue) wrote in message . com...
Milk, Cheese, and Yogurt May Enhance Weight Loss Efforts

By Jennifer Warner
WebMD Medical News

Reviewed By Michael Smith, MD
on Friday, April 16, 2004

April 16, 2004 -- Stocking the refrigerator with milk, cheese, and
yogurt may make it easier to lose those extra pounds and burn fat
without cutting back drastically on calories, according to new
research.

Although calories still count, the study showed that obese adults who
ate a high-dairy diet lost significantly more weight and fat than
those who ate a low-dairy diet containing the same number of calories.

"If you compare a dairy-rich versus a dairy-poor diet you can nearly
double the rate of weight and fat loss with the same level of calorie
restriction," says researcher Michael Zemel, PhD, professor of
nutrition and medicine at the University of Tennessee in Knoxville.

Zemel says the study, also showed that eating three to four servings
of dairy products a day is more effective at enhancing weight loss
efforts than calcium supplementation alone with pills or
calcium-fortified foods.

The study appears in the April issue of Obesity Research and was
supported by the National Dairy Council.

Previous studies have already shown that dieters who eat a
calcium-rich diet are more successful at losing weight, but this study
indicates that it's more than just the calcium in dairy products that
helps shed pounds.

"Calcium is a critical factor in controlling what your body does with
calories, and dairy is an even more critical factor," says Zemel.
"Without changing how many calories we take away, we can alter how
much weight and fat you lose."

Dairy Products Beat Calcium for Weight Loss

In the study, researchers compared the effects of three different
calorie-restricted diets on weight loss in 32 obese adults. Each of
the participants reduced their daily calorie intake by about 500
calories per day for 24 weeks and were divided into three groups:
--High-dairy. Total calcium intake of 1,200-1,300 milligrams per day
from three to four servings of dairy foods, specifically milk, hard
cheese, and yogurt.
--High-calcium supplemented/low-dairy. Total calcium intake of
1,200-1,300 milligrams per day made up of no more than one serving of
dairy per day plus an 800-milligram calcium supplement.
--Low-calcium/low-dairy. Total calcium intake of 400-500 milligrams
per day with no more than one serving of dairy per day and a placebo
supplement.

Researchers say participants were free to choose from fat-free,
low-fat, and regular milk, cheese, and yogurt. They typically picked
fat-free and low-fat milk and yogurt and regular cheeses, while
keeping their overall fat intake the same.

Serving sizes were 8 ounces or a cup for milk and yogurt and 1.5
ounces of hard cheese (about the size of six dice) or 2 ounces of
processed cheese, such as two slices of American cheese slices.

The study showed that all of the groups lost weight, but those who ate
the dairy-rich diet lost the most with an average of 24 pounds
compared with 19 pounds in the calcium supplement group and 15 pounds
in the low-calcium/low-dairy group.

That translates to a loss of an average of 11% of total body weight
for those in the high-dairy group versus 6% in the
low-calcium/low-dairy group.

"What that means is that if you're including three to four servings of
dairy in your diet, you can make a modest degree of calorie
restriction as effective as a severe degree of calorie restriction,"
Zemel tells WebMD.

In addition, researchers found the high-dairy group lost significantly
more body fat than those in the other groups, particularly from the
midsection. Excess fat in the abdominal area has been linked to a
higher risk of heart attack and other health problems.

Dairy's Role in Weight Loss

Previous studies have shown that calcium can boost weight loss by
increasing fat breakdown in fat cells. But experts say this study
suggests that taking in calcium from dairy products may actually
improve on those effects.

"Dairy for some reason, yet unexplained, has a greater effect on fat
loss and specifically trunk fat loss than does calcium alone," says
Rachel Novotny, PhD, RD, professor and chair of the department of
human nutrition, food, and animal sciences at the University of Hawaii
in Manoa.

Although the bulk of dairy's weight-loss enhancing effects is caused
by its calcium content, researchers say there are a variety of
potential mechanisms that may explain those additional benefits and
merit further research.

For example, Novotny says that some of the minerals in dairy products,
such as phosphorous and magnesium, may enhance calcium's beneficial
effects on fat breakdown within the cells. In addition, the proteins
in dairy products may help preserve muscle and increase metabolism.

But Novotny and Zemel are careful to point out that the results
shouldn't be interpreted as license to indulge in dairy products in
hopes of spurring weight loss. They caution that the bottom line of
successful weight loss is still burning more calories than you take
in.

"The question is whether within those calories are there choices you
can make that will enhance the results," says Novotny. "I think the
findings suggest that dairy products and calcium can be helpful in
preserving muscle, losing fat from the upper body, and actually
enhancing the weight loss process."

SOURCES: Zemel, M.Obesity Research, April 2004; vol 12: pp 582-590.
Michael Zemel, PhD, professor of nutrition, University of Tennessee,
Knoxville. Rachel Novotny, PhD, RD, professor, chairwoman, department
of human nutrition, food, and animal sciences, University of Hawaii,
Manoa. WebMD Medical News "Calcium for Weight Loss?"

Rogue

  #3  
Old May 12th, 2004, 04:16 PM
Julianne
external usenet poster
 
Posts: n/a
Default BEWARE OF EXCESS CALCIUM!!!

Also, please be aware that most (not all) kidney stones can be prevented by
drinking adequate fluid.

j
"heliotrope" wrote in message
om...
Hello Everyone,

PLEASE PLEASE PLEASE be very cautious when increasing calcium in your
diet. After reading reports that increasing calcium intake can aid
weight loss, I started taking calcium supplements a few weeks ago.
Last Friday morning I woke up and then doubled over in pain and had to
be rushed to the hospital with a severe sharp pain in my abdomen.
This was the worst pain I have ever felt. Apparently I had developed
a kidney stone from a build up of excess calcium in my kidney. My
doctor told me that your body will only absorb as much calcium as it
needs--any excess can crystalize in your kidney and form a stone. ( I
was only taking one or two 1g Calcium Carbonate tablets about every 2
or 3 days--which, for my body, was too much).

Guys...if you want to feel the pain a woman has during childbirth, try
passing a kidney stone. The pain has been documented as one of the
worst pains a human can experience. If you ever have a kidney stone
attack you must get yourself to an emergency room immediately--you
will need the most powerful painkillers available!!!

PLEASE learn from my torturous experience and avoid calcium
supplementation without consulting your doctor.

Mike in San Diego
















(Rogue) wrote in message

. com...
Milk, Cheese, and Yogurt May Enhance Weight Loss Efforts

By Jennifer Warner
WebMD Medical News

Reviewed By Michael Smith, MD
on Friday, April 16, 2004

April 16, 2004 -- Stocking the refrigerator with milk, cheese, and
yogurt may make it easier to lose those extra pounds and burn fat
without cutting back drastically on calories, according to new
research.

Although calories still count, the study showed that obese adults who
ate a high-dairy diet lost significantly more weight and fat than
those who ate a low-dairy diet containing the same number of calories.

"If you compare a dairy-rich versus a dairy-poor diet you can nearly
double the rate of weight and fat loss with the same level of calorie
restriction," says researcher Michael Zemel, PhD, professor of
nutrition and medicine at the University of Tennessee in Knoxville.

Zemel says the study, also showed that eating three to four servings
of dairy products a day is more effective at enhancing weight loss
efforts than calcium supplementation alone with pills or
calcium-fortified foods.

The study appears in the April issue of Obesity Research and was
supported by the National Dairy Council.

Previous studies have already shown that dieters who eat a
calcium-rich diet are more successful at losing weight, but this study
indicates that it's more than just the calcium in dairy products that
helps shed pounds.

"Calcium is a critical factor in controlling what your body does with
calories, and dairy is an even more critical factor," says Zemel.
"Without changing how many calories we take away, we can alter how
much weight and fat you lose."

Dairy Products Beat Calcium for Weight Loss

In the study, researchers compared the effects of three different
calorie-restricted diets on weight loss in 32 obese adults. Each of
the participants reduced their daily calorie intake by about 500
calories per day for 24 weeks and were divided into three groups:
--High-dairy. Total calcium intake of 1,200-1,300 milligrams per day
from three to four servings of dairy foods, specifically milk, hard
cheese, and yogurt.
--High-calcium supplemented/low-dairy. Total calcium intake of
1,200-1,300 milligrams per day made up of no more than one serving of
dairy per day plus an 800-milligram calcium supplement.
--Low-calcium/low-dairy. Total calcium intake of 400-500 milligrams
per day with no more than one serving of dairy per day and a placebo
supplement.

Researchers say participants were free to choose from fat-free,
low-fat, and regular milk, cheese, and yogurt. They typically picked
fat-free and low-fat milk and yogurt and regular cheeses, while
keeping their overall fat intake the same.

Serving sizes were 8 ounces or a cup for milk and yogurt and 1.5
ounces of hard cheese (about the size of six dice) or 2 ounces of
processed cheese, such as two slices of American cheese slices.

The study showed that all of the groups lost weight, but those who ate
the dairy-rich diet lost the most with an average of 24 pounds
compared with 19 pounds in the calcium supplement group and 15 pounds
in the low-calcium/low-dairy group.

That translates to a loss of an average of 11% of total body weight
for those in the high-dairy group versus 6% in the
low-calcium/low-dairy group.

"What that means is that if you're including three to four servings of
dairy in your diet, you can make a modest degree of calorie
restriction as effective as a severe degree of calorie restriction,"
Zemel tells WebMD.

In addition, researchers found the high-dairy group lost significantly
more body fat than those in the other groups, particularly from the
midsection. Excess fat in the abdominal area has been linked to a
higher risk of heart attack and other health problems.

Dairy's Role in Weight Loss

Previous studies have shown that calcium can boost weight loss by
increasing fat breakdown in fat cells. But experts say this study
suggests that taking in calcium from dairy products may actually
improve on those effects.

"Dairy for some reason, yet unexplained, has a greater effect on fat
loss and specifically trunk fat loss than does calcium alone," says
Rachel Novotny, PhD, RD, professor and chair of the department of
human nutrition, food, and animal sciences at the University of Hawaii
in Manoa.

Although the bulk of dairy's weight-loss enhancing effects is caused
by its calcium content, researchers say there are a variety of
potential mechanisms that may explain those additional benefits and
merit further research.

For example, Novotny says that some of the minerals in dairy products,
such as phosphorous and magnesium, may enhance calcium's beneficial
effects on fat breakdown within the cells. In addition, the proteins
in dairy products may help preserve muscle and increase metabolism.

But Novotny and Zemel are careful to point out that the results
shouldn't be interpreted as license to indulge in dairy products in
hopes of spurring weight loss. They caution that the bottom line of
successful weight loss is still burning more calories than you take
in.

"The question is whether within those calories are there choices you
can make that will enhance the results," says Novotny. "I think the
findings suggest that dairy products and calcium can be helpful in
preserving muscle, losing fat from the upper body, and actually
enhancing the weight loss process."

SOURCES: Zemel, M.Obesity Research, April 2004; vol 12: pp 582-590.
Michael Zemel, PhD, professor of nutrition, University of Tennessee,
Knoxville. Rachel Novotny, PhD, RD, professor, chairwoman, department
of human nutrition, food, and animal sciences, University of Hawaii,
Manoa. WebMD Medical News "Calcium for Weight Loss?"

Rogue



  #4  
Old May 12th, 2004, 10:13 PM
Patricia Heil
external usenet poster
 
Posts: n/a
Default BEWARE OF EXCESS CALCIUM!!!


An excess of any nutrient causes problems. This
include water soluble vitamins like Bs and C. People
who take more than the RDA are putting themselves
at risk.


  #5  
Old May 13th, 2004, 08:08 AM
Lictor
external usenet poster
 
Posts: n/a
Default BEWARE OF EXCESS CALCIUM!!!

"Patricia Heil" wrote in message
...

An excess of any nutrient causes problems. This
include water soluble vitamins like Bs and C. People
who take more than the RDA are putting themselves
at risk.


Especially since it's neither hard nor expensive to have some
micro-nutriments levels in blood tested *before* taking a supplement. The
cost of the test is very low compared to the cost of an unnecessary
supplement. Things that are both very easy to test and harmful to overdose :
potassium, calcium, iron...


  #6  
Old May 13th, 2004, 01:22 PM
jmk
external usenet poster
 
Posts: n/a
Default BEWARE OF EXCESS CALCIUM!!!

On 5/12/2004 5:13 PM, Patricia Heil wrote:
An excess of any nutrient causes problems. This
include water soluble vitamins like Bs and C. People
who take more than the RDA are putting themselves
at risk.


Actually, there is often a very large difference between the RDA and the
Tolerable Upper Intake Level. I assume that you meant people who take
more than the Tolerable Upper Intake Level are putting themselves at risk?

For example, the RDA for women 31-50 for Vitamin C is 75 mg/day. The
Upper Intake for adults is 2000 mg/day.

--
jmk in NC
 




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