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High dairy diet causes 4.8 lbs fat loss and 2.4 lbs muscle gain in six months
Tuesday, August 09, 2005 8:14 am Email this article
A high-dairy diet which included three servings of dairy per day and 1200 mg of calcium caused obese black adults to lose 4.8 pounds of body fat and gain 2.4 pounds of muscle in six months without dieting according to a new study from Dr. M. Zemel from the University of Tennessee in Knoxville, Tennessee. No changes on low-dairy diet
This is in contrast to a low-dairy diet which included less than one serving of dairy per day and 500 mg of calcium, which resulted in no significant changes in fat or muscle.
Lower blood pressure insulin levels
The high-dairy diet resulted in other beneficial changes including
- a 7 mmHg decrease in systolic blood pressure (the upper number)
- a 4 mmHg decrease in diastolic blood pressurre (the lower number)
- a 3 µU/ml decrease in insulin levels
Subjects: 34 obese Black American adults
The study lasted for six months and involved 34 obese black American adults.
The diet was not a reduced calorie diet
Subjects were not put on any type of calorie-restricted diet.
Second study: Reduced-calorie diet with high- or low-dairy
A second study, which involved 29 obese black adults, put everyone on a diet which reduced calories by 500 calories per day—the amount to cause a weight loss of one pound per week.
Half the subjects followed a high-dairy diet—the same as the one described above—while the other half followed a low-dairy diet.
High-dairy group lost twice as much fat, and less muscle
Both groups lost a similar amount of weight, however, the high-dairy diet lost approximately twice as much body fat and lost less muscle.
There are several other studies, several of which were also conducted by Dr. Zemel, which have found that a high-dairy diet either causes weight loss or helps to prevent weight gain.
Studies on calcium and dairy for weight loss can be found here.
Dr. Zemel has said that a high-dairy-calcium diet seems to be superior to the same amount of calcium from supplements.
The research suggests to me that calcium supplements are as effective as calcium from dairy.
It should also be noted that Dr. Zemel was hired by the Dairy industry to do research, which could bias his conclusions. However, this could be said of all research funded by drug companies or any other industry.
Zemel M, Richards J, Milstead A, Campbell P. Effects of calcium and dairy on body composition and weight loss in african-american adults. Obes Res. 2005 Jul, 13(7):1218-25.
AUTHOR’S CONTACT INFORMATION
Department of Nutrition
University of Tennessee
1215 W. Cumberland Avenue, Room 229
Knoxville, TN 37996-1920
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