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Healthier slimming - milk is the key!

 

It is no wonder that slimming topics are emblazoned across the covers of magazines every week with more and more citizens accumulating more and more fat in their body cells. Losing weight is the order of the day - but how?

At first it is easy - any diet which helps people to consume less energy than they burn off is successful. Over time it becomes more difficult, since as the body mass decreases, fewer calories are needed as a dwindling body mass consumes fewer energy: The basal metabolic rate falls. And it falls even greater than predicted by the reduction in body mass. Apparently, the body "turns down the flame" in order to make survival more likely in the case of a food shortage.

The loss of body fat is the aim of any reduction diet, but not the loss of lean body mass, especially not the muscle mass. Because muscle cells use up more calories than fat cells even when they are completely at rest. In order to prevent the breakdown of muscles, every diet should be accompanied by targeted strength training as a matter of principle. This is easily formulated in theory, but evidently difficult to implement in practice. Very few people are able to keep to this. For them, there is now an important straw which they should clutch onto as far as possible: dairy.

Numerous studies have indicated for years that the consumption of dairy makes losing weight more successful. But doubts remained. Now a meta-analysis by Australian scientists has provided a summary evaluation of all relevant studies from the past. This covers 27 randomised-controlled intervention studies www.mdpi.com/2072-6643/8/7/394. The significant result is that the increased consumption (at least two servings per day) of milk or other dairy products within the framework of a diet is not only followed by a greater reduction in body weight, but also a greater loss of body fat, with the simultaneous retention of lean body mass compared to weight reduction diets which largely or completely do without these foods.

Interestingly, this advantage was no longer found in the case of studies in which a diet together with strength training was tested. Evidently the consumption of milk compensates for the lack of muscle activation. This should make all individuals who are on a diet and do not like or cannot tolerate milk sit up and take notice and motivate them all the more to take part in regular strength training.