When you are on a weight loss regime, remember that it takes time and you have to be patient and consistent in your effort. If you are in a hurry to lose weight, then you may not get the results that you desire. Take care to follow a proper diet and do exercise regularly. This will give you the results that you are seeking for and that too within a time limit you have set for it. Many of you want to lose weight, but do not know exactly what diet plan to follow. Following a suitable meal plan is very important for losing weight effectively. Milk is one of the best choices for you if you want to lose weight fast and without any side effects. Milk is full of nutrition and supplies you with all essential vitamins, minerals and other nutrients you need.
The health benefits f milk is very well known and you can confidently consume milk. It is said that two glasses of milk per day can keep you healthy and fit. A lot of debate is done on whether milk makes a complete food or not. Milk is rich in essential dietary proteins, minerals and vitamins and hence it is a balanced diet. However you cannot say that milk is a complete food. Some are of the opinion that milk contains fat and this can prevent you from losing weight effectively. But you can burn the excess calories by doing proper exercise and being active. So you can say that milk is an ideal diet for losing weight.
Milk and Weight Loss Facts:
Milk is a healthy food and good for kids as well as elderly people. When you follow a weight loss diet, you will have to avoid taking many food items and drinks that you love to have, and stick to the diet you choose. The diet that you follow must have enough of the essential nutrients like proteins, minerals and vitamins. If not, your body will suffer and you may have many health problems. This is the reason why many people fall sick and suffer from health disorders when they follow a strict diet plan to lose weight. In such cases drinking milk helps in filling the gap thus created and provides your body with all the nutrients required. So include milk in your regular diet and this will keep you fresh and energetic throughout the day.
Benefits and the Goodness of Milk:
Calcium: milk contains high amounts of calcium, which makes it the richest source of this mineral. Calcium is essential for providing you strong bones, teeth and muscles. The bone mass is also well maintained by consuming milk. Calcium is good for burning fat in the body and thus helps in losing weight. With an increase of calcium in the fat cells, there is an increase in the burning of fat.
Potassium: When you plan to lose weight, you do workouts, which make you perspire a lot. As you perspire, a lot of potassium is also drained out from your body. Potassium is essential for a healthy heart and to prevent high blood pressure. So you need this in the right amounts to remain healthy and energetic. Drinking milk supplies you with the potassium necessary for your body. So, drink milk regularly to get enough potassium.
Protein: Milk is a rich source of proteins and this keeps you healthy and energetic. Milk proteins help in the buildup of body muscles and also in repairing the muscles. The milk protein also reduces the craving for food and thus is good for losing weight. Drinking a glass of milk keeps your stomach full and prevents you from eating too much of food.
Phosphorous: Phosphorous present in milk provides you energy and also makes you bones strong. This mineral is essential for you to stay healthy and fit, and to remain active throughout the day. So you have to take it daily. Having milk daily will ensure that you get the phosphorous required by the body.
Vitamins: Milk is a good source of all vitamins. Other than Vitamins A and B, it is also a good source of Vitamin D. Vitamin D helps in providing you strong bones and teeth by helping in the proper absorption of calcium by the body. Vitamin A is essential for a strong immune system. One cup of whole milk provides you 16% of the Vitamin A that you require per day. Thiamin, riboflavin and Vitamin B12 are found in high quantities in milk. Vitamin B12 is needed for the production of red blood cells, which carry oxygen from the lungs to the muscles. Riboflavin converts food into energy. Niacin, pantothenic acid, Vitamin C, B6 and folate are found in small quantities in milk. Fat soluble Vitamins A, D, E and K are found in good quantities in milk.
Healthy Milk Shakes or Smoothies for Weight Loss:
Apple smoothie:
Take half cup skim milk or soy milk and blend it with 6 oz vanilla yogurt, 1 tsp of apple pie spice, 1 medium apple peeled and chopped, 2 tbsp of cashew butter and some ice. Your smoothie is ready.
Blueberry smoothie:
Take one cup of skim milk and blend it with 1 cup of frozen unsweetened blueberries and 1 tbsp of cold-pressed organic flaxseed oil.
Cherry-chocolate smoothie:
Take one cup of organic skim milk and blend one cup of frozen pitted cherries, 1 tablespoon dark chocolate chips and one and a half tablespoons of chia seeds with it. This makes a healthy and tasty smoothie.
Peach smoothie:
Blend 1 cup of skin milk with 1 cup of frozen unsweetened peaches and 2 tbsp of cold-pressed organic flaxseed oil.
Strawberry-banana smoothie:
Take one-half cup of frozen strawberries, one-half cup of banana slices, 6 ounce of skim milk and 1 tablespoon of natural peanut butter and make a smoothie.