Calcium

Calcium is an essential component of the every day diet. However, recent studies have shown that an increased consumption of dairy products within a calorie-restricted diet can aid in weight loss, specifically in the abdominal region (2). This diet paired with exercise has also shown greater overall body fat loss, as opposed to lean muscle tissue loss in low calcium diets (3).

Additional Benefits of Calcium

It is suggested that calcium works directly with adipose cells and their metabolism, leading to the reduction of adipose tissue and decreased fatty acid synthesis (4). Calcium also releases insulin in the pancreas, which further reduce fatty acid synthesis. While intracellular calcium plays an obvious role in cellular metabolism, some components of milk are thought to have weight loss benefits as well, such as whey protein, branched chain amino acids and conjugated linoleic acids (5).

Molly Chaffin
mchaffi2@utk.edu

Dairy Products
Linked to Weight Loss

Weight Loss Findings

Studies done at the University of Tennessee (2) and McMaster University in Canada (3) have shown significant findings that link a high calcium diet to weight loss benefits.

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A study done by Dr. Zemel at the University of Tennessee measured the percentage of body fat lost in three groups of obese adults. Each group was placed weight loss diet, decreased each individuals daily diet by 500 additional calories. Group number 1 consumed an increase amount of dairy products (averaging 1200-1300mg/d of calcium) and lost an average of 10.9% body fat. Group 2 took a daily calcium supplement (800 mg/d) and lost an average of 8.6% body fat. Group 3 consumed the average calcium intake and lost an average of 8.6% body fat. On top of those findings, group 1 lost more than 60% of their body fat around the trunk region, group 2 lost 50% and group 3 only 19% (2) Another study at McMaster University revealed that a high protein, high dairy diet paired with exercise can direct more weight

loss towards that abdominal area and result in more body fat lost and lean tissue gained (in comparison to an adequate protein, low dairy diet). This study also showed a greater decrease in visceral adipose tissue in the high protein, high dairy dieters. Although those on the adequate protein, low dairy diet lost the same amount of body weight, only a percentage of the weight lost was body fat and the percentage of lean tissue decreased (3).

References 1. Campbell P, Milstead, A, Morris K, Thompson W, Zemel M. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity: A research journal. 2004;12:582-590. 2. Ireland, Jae. Milk-based weight loss. Livestrong.com. 2011. 3. Josse A, Atkinson S, Tarnopolsky M, Phillips S. Increased consumption of dairy foods and protein during diet- and exerciseinduced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of Nutrition. 2011;9:1626-1634. 4. St-Onge, Marie-Pierre. Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? The American Journal of Clinical Nutrition. 2005;81:7-15. 5. Zemel, Michael. The role of dairy foods in weight management. The Journal of the American College of Nutrition. 2005;24:537S546S. Photo Citations 1. Got Milk Ad. Photo. latimesblogs.latimes.com. 5 May 2008. 5 Apr 2012. <http://latimesblogs.latimes.com/booster_shots/2008/05/a-milk-mustache.html>. 2. Diabetic meal plans medifast lose weight quickly. Photo. Prlog.org. 21 Feb 2011. 5 Apr 2012. <http://www.prlog.org/11315944diabetic-weight-loss-systemtry-medifast-delicious-shakes-fancy-snack-bars-and-complete-meal-plans.html>. 3. Cows. Photo. Formerfatguy.com. 3 June 2009. 5 Apr 2012. <http://www.formerfatguy.com/weblog/2009/06/organic-dairyfarmers-need-support.asp>. 4. Should you weigh yourself daily. Photo. Mohrresults.com. 8 Apr 2010. 5 Apr 2012. <http://www.mohrresults.com/weightloss/should-you-weigh-yourself/>. 5. Glass of milk. Photo. Myhealth911.com. 2009. 5 Apr 2012. <http://www.myhealth911.com/2011/09/milk-every-day/>.