Milk Your Diet for All It's Worth
Written by Sky Taylor, Diet Bites
Milk & Weight Loss
Studies indicate that 24 ounces of milk per day can help speed up weight loss.
Here are a few weight loss tips to keep in mind when milking your diet for all it's worth:
Skim milk contains about 1/2 the calories as most varieties of whole milk.
Based on numerous health studies, calcium supplements don't appear to have the same results for weight loss as drinking milk.
Ounces in Daily Recommended Serving of Milk
Twenty-four ounces of milk equals about one ounce of milk per hour OR three cups of milk daily.
Milk, Calorie Values
If you're drinking skim or reduced fat versions of milk, the total caloric value will equal 270 calories based on 90 calories per serving varieties. If the cups hold the full-blown liquid, the values increase to 450 calories.
That's quite a substantial canyon separating these two - enough to add a serving of canned chicken noodle soup, a serving of whole grain crackers and a cup of whole strawberries topped with light whipped cream from a spray can (15 calories).
Liven up milk by adding a dash of your favorite extract for zero added calories.
Other Milk Selections for Your Diet Plan
If you like chocolate milk, check out the varieties at the market which are pre-made and low in caloric content. The bottled chocolate syrups that are reduced in sugar also make a great choice.
Go a step further and add a bit of Splenda and some fresh frozen fruit to that white cup of goodness. Place into the blender and blend.
There are a variety of foods which are nutritionally desirable whose base is milk.
Yogurt, cheese, cream cheese, cottage cheese, sour cream and butter are just a few. When dieting or when watching cholesterol be sure to opt for the lighter, lower fat versions of these products.
Let's review the nutrition facts for the various forms of cream cheese to see the nutritional differences, particularly in the area of fat content and distribution.
Take special note of how the whipped regular version of cream cheese can save about 1/4 the caloric values over the solid form.
Nutrition Facts, Calories Cream Cheese, Regular Full Fat
|
Cream Cheese |
Fat Free |
Reduced Fat |
Regular |
|
Nutritional Elements |
Based on 1 Tablespoon |
||
| Energy, Calories kcals |
19 |
30 |
50 |
| Protein g |
2.82 |
1.18 |
0.86 |
| Carbohydrates g |
1.38 |
1.22 |
0.59 |
| Fiber, Dietary g |
0.0 |
0.0 |
0.0 |
| Sugars g |
0.99 |
0.87 |
0.47 |
| Total Fat g |
0.18 |
2.29 |
4.96 |
| Saturated Fat g |
0.116 |
1.365 |
2.797 |
| Monounsaturated Fat g |
0.045 |
0.599 |
1.250 |
| Polyunsaturated Fat g |
0.010 |
0.099 |
0.208 |
| Cholesterol mg |
2 |
8 |
16 |
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