Calcium - The Key To Quick Weight
Loss
By Priya Shah
Are you dieting your way to bone loss?
Are you aware that the diet you follow may be depleting your bones of
essential nutrients and increasing your chances of developing
osteoporosis? Popular diets may promise quick weight loss, but calcium
and other important nutrients are often missing from the menu, which can
lead to bone loss.
And women who consistently limit what they eat to avoid gaining weight
may undermine the health of their bones, according to a study by ARS
researchers in California. (1)
The study looked at the eating behavior of women between the ages of 18
and 50 and found that those classified as "restrained eaters" had
significantly lower bone mineral density and bone mineral content (key
indicators of overall bone strength and health) than women who said they
weren't concerned about what they ate.
"Exercise and eating a well-balanced diet with adequate calcium, are two
of the best ways to keep your bones strong and healthy." advise the
researchers.
Calcium is not only good for your bones but can help you maintain a
healthy, low fat diet too. There has been increasing media coverage
about numerous studies showing that a diet rich in calcium helps reduce
body fat.
Why is calcium important in weight loss?
Calcium is a fat burner. High-calcium diets seem to favor burning rather
than storing fat. Researchers say this is because calcium stored in fat
cells plays an important role in fat storage and breakdown.
Calcium changes the efficiency of weight loss . In fact, study after
study has shown that the people with the highest calcium intake overall
weighed the least, and the people with the lowest calcium intake had the
highest percentage of body fat. (2,3,4)
When overall calorie consumption is accounted for, calcium not only
helps keep weight in check, but can be associated specifically with
decreases in body fat. A low daily calcium intake is associated with
greater tendency to gain weight, particularly in women. (5)
Researchers found that adolescent girls who consumed more calcium
weighed less and had less body fat than girls who consumed the same
amount of calories from other sources. (6)
Previous studies have shown that a higher calcium intake can block body
fat production in adults and preschool children (7), but this was one of
the first studies to show that it might have the same effect in
body-conscious preteen and teenage girls.
But aren't dairy products fattening?
Some dieters consider dairy products to be fattening, but the evidence
suggests the opposite is true.
Consumption of calcium-rich dairy foods can actually help to reduce and
prevent obesity. Over 20 recent studies show that milk products actually
contribute to weight loss.
A new study in obese adults, presented at the First Annual Nutrition
Week Conference, showed that increasing calcium intake by the equivalent
of two dairy servings per day could reduce the risk of obesity by as
much as 70 percent. (8)
The study provided clinching evidence that calcium in low-fat dairy
products can help adjust your body's fat-burning machinery and help keep
your weight under control.
In another study, obese subjects placed on a high-calcium diet, with
yogurt as the calcium source, showed markedly greater fat loss than
those on a low-calcium diet. (9)
Numerous studies have shown that dairy calcium is more effective in
reducing body fat than other forms of calcium. (10)
Why does diary calcium work so well?
Researchers believe that other nutrients found in milk products act in
synergy with calcium to reduce fat more efficiently.
Glycomacropeptides (found in whey proteins derived from milk) in
particular, are known to create feelings of satiety and fullness and
decrease food intake. (11,12,13)
Foods that are a good source of calcium include cheese, milk, ice cream,
baked beans and other dried legumes, dried figs, broccoli, most
dark-green leafy vegetables, and soft fish bones like those in canned
salmon.
Disclaimer: If you are under 18, pregnant, nursing or have health
problems, consult your physician before starting any weight loss plan.
The information here is not provided by medical professionals and is not
intended as a substitute for medical advice. Please consult your
physician before beginning any course of treatment.
References:
1. April 1999; Agricultural Research magazine
2. Zemel MB et al. [2000. FASEB J 14:1132-1138.]
3. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.]
4. Shi H et al. [2001. FASEB J 5:291-293.]
5. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.]
6. Novotny R et al. [2003. Poster Presentation, Experimental Biology
Meeting, April, San Diego, CA.]
7. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord
25:559-566.]
8. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.]
9. Zemel MB et al. [2003. FASEB J A1088:679.3]
10. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the
American College of Nutrition, 21(2), 2002, pages 152S-155S.]
11. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973
Sep;84(3):488-95]
12. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May
8;212(4495):687-9]
13. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]
Copyright © 2004 Priya Shah
________________________________________________
Priya Shah is the Editor of The Glutathione Report and the webmaster of
http://www.1whey2health.com
Visit Natural Weight Loss Tips for more articles, tips and resources on
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