Research
Micronutrients & recovery
Increasing dairy calcium intake to 1400 mg/day (via high-dairy diet) does not enhance weight loss or fat loss compared to a moderate calcium intake of 800 mg/day when both groups are in a caloric deficit.
If you are trying to lose weight by eating less, eating four servings of dairy a day won't help you lose more fat than eating two servings. Stick to a moderate amount of dairy (around 800mg calcium) and focus on maintaining your calorie deficit.
GoodRefutesHIGH confidence
A diet with 1400 mg of calcium did not result in greater weight (11.8 +/- 6.1 kg) or fat (9.0 +/- 6.0 kg) loss than a diet with 800 mg of calcium (10.0 +/- 6.8 and 7.5 +/- 6.6 kg, respectively).
Why this rating
Randomized controlled trial with 48-week duration and low dropout rate, though not double-blind.
Source
Effect of Energy‐Reduced Diets High in Dairy Products and Fiber on Weight Loss in Obese Adults
Warren G. Thompson et al. · Obesity Research · 2005
rct · n=90Cited 194×
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