Apootheosis

Yogurt is something i eat everyday. At least 2 servings of nonfat. Commercials have suggested its ability to reduce fat better than not eating it at all, which i previously had no idea it could do. Is this true? and if so, why? Im aware that yogurt contains cornstarch fructose, but i was just wondering is it's fat loss effects are valid

The Doc

Yogurt/fermented milk product has many benefits to your health besides the protein it contains. The living micro-organisms/probiotics in yogurt can help prevent/arrest diarrhea, ulcers, food poisoning, yeast infections, breast cancer, colon cancer, Irratable bowl syndrome, lactose intollerance, food allergies, nasal allergies, etc... :

As far as weightloss Yogurt, Specifically, Significantly Increases Fat Loss:
In just 3 months, 16 obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than 18 obese subjects assigned to a diet with the same number of calories but little or no dairy products and low amounts of calcium.

Not only did those in the yogurt group lose more fat, especially around their waistlines, but they also retained more lean, muscle tissue than subjects on the yoghurt-free diet.

How yogurt promotes fat loss while preserving muscle is still a matter of debate. It may be due to the fact that calcium reduces fat cells' ability to store fat, so cells burn more, and less is produced in the liver. Or, it may be due to the branched chain amino acids present in dairy products. Regardless, this study, published in the January 2005 issue of the International Journal of Obesity, indicates that adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimize loss of muscle— the optimal outcome for any diet.

This and much, much more can all be found in the following links, enjoy

http://www.whfoods.com/genpage.php?t...spice&dbid=124

http://www.askdrsears.com/html/4/T045700.asp

http://www.aboutyogurt.com/healthUpdate/studies.asp

http://www.findarticles.com/p/articl...20/ai_13263299

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?

cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=124 02663

The Doc

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DarkFalcon

Now that is interesting and new to me.

Steve_W

Something to do with dairy being a complex calcium delivery system. Far better than a calcium supplement. I don't believe anyone knows exactly what it is about it, but I'd certainly keep up with your servings of yogurt!

Apootheosis

Ok this is what i was looking for. The commercials oversimplified the whole thing into calcium in yogurt = weight loss. If this was true id just be takin the pills. I believe it is probably enzymes, and the BCAAs. Milk, after all, is very absorbable compared to other proteins

edit: thanks :ranch: :ranch:

The Doc

The one link talks about calcium from dairy being better than a supplement for weight loss, but they don't explain why.

Lower Body Fat Linked to Consumption of Calcium-Rich Foods
A prospective study published in the December issue of the Journal of the American Dietetic Association gives parents yet another reason to regularly include low-fat dairy products such as yogurt in their children’s healthy way of eating, given the rate at which childhood obesity is rising in the West: consumption of calcium-rich foods was found to be negatively correlated with body fat.

According to the New England Journal of Medicine, childhood obesity has reached epidemic proportions in the U.S., with the number of overweight children more than doubling in the last three decades, and the International Obesity Task Force recently reported that in the UK, childhood obesity is already three times higher than it was just over 10 years ago.

In this prospective longitudinal study, researchers at the University of Tennessee assessed the height, weight and dietary intake of 52 children (27 girls and 25 boys), starting when the children were 2 months of age and following them for 8 years. Dietary calcium and polyunsaturated fat intake were negatively related to per cent of body fat, while total dietary fat or saturated fat intake and amount of sedentary activity (hours/day) were positively correlated.

Earlier studies have also reported a negative association between calcium intake and body fat accumulation during childhood and between calcium intake and body weight at midlife. Each 300 mg increment in regular calcium intake has been consistently associated with approximately 1 kg less body fat in children and 2.5-3.0 kg lower body weight in adults. Taken together these data suggest that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of overweight substantially, perhaps by as much as 70 percent. The current study’s lead author, Dr. Jean Skinner, advised that children should be encouraged to regularly eat calcium-rich foods, such as low fat milk and yoghurt and to increase physical activity. In addition, Dr. Skinner recommended that carbonated soft drinks and other nutrient-poor beverages be restricted since children’s intake of carbonated beverages and other sweetened drinks was found to be negatively related to their calcium intake.

Another study published in the April 2004 issue of Obesity Research suggests that calcium's weight loss benefits extend to adults as well. If you're tyring to lose weight, especially around the midsection, eating more calcium-rich foods, especially low fat dairy foods such as cow's milk, yogurt and kefir, may really help.

In this study, 41 obese subjects, 32 of whom completed the study, were divided into three groups and put on diets designed to result in the loss of one pound per week for 24 weeks. All diets contained the same number of calories and were designed to provide subjects with a calorie deficit of 500 calories per day.

The first group received a low (430 mg/day) calcium diet. The second group got the same diet with enough supplemental calcium to bring their daily intake up to 1200 mg. And the third group ate a diet with enough dairy foods to provide about 1100 mg calcium each day. At the conclusion of the study, the low calcium group had lost almost 15 pounds, the high calcium group 19 pounds, and the high dairy foods group 24 pounds. Plus, fat lost from the midsection represented an average of 19% of total fat loss in those on the low calcium diet, 50% of the fat lost in those on the high calcium diet, and 66% of the fat lost in those getting their calcium from dairy foods.

The Doc

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The Doc

:line: :dbanana: Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb so your body with suppress more cacitriol which results in accelerated weight loss.

According to Michael P. Zemel, PhD, Director of the Nutrition Institute at the University of Tennessee and one of the authors of the study, "calcium plays a critical role in controlling the storage and breakdown of fat cells." Calcitriol, a hormone released by the body when individuals don't consume enough calcium, causes the body to produce fat and inhibits fat breakdown. On the other hand, says Dr. Zemel, "if we get enough calcium in our diets, we suppress the release of calcitriol, and this causes our bodies to waste energy in the form of heat." In other words, fat breakdown is accelerated. Dr. Zemel is quick to add, "This is not a calcium story. It's a food story. Dairy foods rich in calcium can achieve up to two times the fat-burning effect as calcium supplements." Not only did yogurt help the study participants lose more weight, they were about twice as effective at maintaining lean muscle mass," Zemel said. "This is a critical issue when dieting -- you want to lose fat, not muscle.

Also people who ate three-yogurts-a-day lost 22% more weight, 61% more body fat, and 81% more stomach fat than a comparison group who ate just one serving of yogurt daily, so more is better :booom: . Additional research has demonstrated that even if you don’t restrict calories but you increase dairy calcium, you would lose and redistribute body fat, especially in the belly. Those who are not trying to lose weight can still lose body fat by adding dairy calcium .



The Doc

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Apootheosis

amazing phenomonon. I expect similar effects are true for milks and cheeses? I know swiss has plenty of protein in it

HAYWOOD JABLOME

I'm sticking with my cottage cheese - less lactose and added sugars.

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Steve_W

A poor source of calcium also.

Btw, plain yogurt doesn't have added sugars!

HAYWOOD JABLOME

No, but its naturally higher in lactose!

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Steve_W

And naturally higher in calcium too! If you're aware of the anabolic benefits of a bit of lactose, it's really not a big deal.

HAYWOOD JABLOME

I agree.

What are the anabolic props of lactose? Is it different than other carb sources?

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EME

More recent studies are tending to disprove the dairy / weight loss link.
Other studies have shown dairy to be somewhat effective for fat loss, but only in those who were calcium deficient to begin with.

In fact, there are class action lawsuits against the dairy industry in the works claiming deceptive advertising relating to there "three a day" of dairy campaign for weight loss.

Two recent studies, one at the University of Vermont and the other at Purdue University, found no significant difference in weight loss between people consuming a high-dairy diet and those consuming a low-dairy diet. In the June issue of Archives of Pediatrics and Adolescent Medicine, a study of dairy consumption among 12,000 children concluded that the more milk children drank, the more weight they gained. The study’s lead author called the dairy industry’s claims “misleading.”

I firmly believe in including non-fat dairy in both my cutting and bulking programs, but not because I believe it will cause any more fat loss. I belive non-fat dairy is a great source of protein, vitamins and minerals, and definitely has a place in a sound nutrition program.

Non-Fat, sugar free yogurt can also be a great addition to a nutrition plan, but not as a significant weight loss catalyst.

The bottom line, losing weight is about burning more calories than you take in. The key is to build a nutrition plan that includes the proper ratio of macronutrients for your particular goals.

Just as we have all discussed before, there is no magic pill, or food for fat loss. Things can certainly help, but ultimately, it's about moving more, and eating less.

- EME

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HAYWOOD JABLOME

Good info.

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Steve_W

Yes it is, with the exception of fructose. The liver's central role in metabolism and how hepatocellular status is one of the prime yes or no triggers for whole-body anabolism or catabolism. People neglect liver glycogen far too much imo.

A.FreeRadical

You should be eating nonfat plain yogurt with nothing but active cultures (and perhaps pectin as a preservative).

As to lactose in yogurt, the amount of sugars listed is based on the ingredients prior to fermentation. I wonder how many lactose sugars are left after it is aculturated?

I eat a cup every day. I also have at least one cup of nonfat milk too.

*

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