Researchers Found that Adults in Year-Long Study Lost Weight with Dairy

You don't need to cut dairy from your diet to achieve weight loss success, suggests a new study published in the August issue of Obesity Research. Researchers at the Mayo Clinic found that obese adults can include up to 4 servings of dairy foods per day in a reduced-calorie diet, combined with moderate exercise, and still lose a significant amount of weight and body fat. Find out more about this study now.

This new randomized clinical trial compared the weight-loss results of 72 obese adults following three different reduced-calorie diets: a "high-dairy" diet that included 4 servings of dairy foods (milk, yogurt or cheese) each day; a "high-dairy/high fiber/low glycemic index" diet that included 4 servings of dairy each day; and a "moderate-dairy" or standard diet that included 2 servings of dairy foods each day.

After nearly one year (48 weeks), the participants in all three groups experienced significant weight loss and body fat loss -- providing further evidence that dieters don't need to cut dairy from their diet to lose weight successfully.

While all groups lost similar amounts of weight and body fat, the participants in the high-dairy groups who most closely followed the prescribed diet and exercise plan also consumed 4 daily servings of dairy and about 100 to 150 more calories each day. Even with the higher calorie intake, they still lost the same amount of weight as the dieters who consumed 2 servings of dairy a day and fewer calories.

Previously published clinical trials have found that overweight and obese adults who consumed 3 servings of dairy each day were able to lose twice as much weight and fat as those on low-dairy diets (1 serving or less), when the groups had similar reductions in calories. Additionally, numerous population- based studies have shown a connection between a diet adequate in calcium and lower body weight.

"These new findings are important to help us gain further information about the dairy/weight loss connection, which has been reported in several clinical studies," said co-author Michael Zemel, Ph.D., professor of nutrition and director of the Nutrition Institute at the University of Tennessee. "On the whole, research shows that when comparing groups that have similar calorie reduction, those who consume adequate dairy see better results than those who don't."

Past studies indicate that the weight loss effect may be the strongest when dairy and calcium intake is increased from inadequate (l serving or less) to adequate levels, or 3 servings each day. The effect appears to be more modest when increasing dairy intake from moderate levels -- or about 2 servings a day -- to higher levels.

"It's not surprising that the weight-loss benefit of dairy was less apparent in this study since the methodology explored 'moderate' vs. 'high' dairy consumption instead of 'inadequate' vs. 'adequate' dairy consumption," explained Zemel.