Dairy - Friend or Foe in Fat Loss?

Hi Ariane,

I had one last lingering question after going through the Detox this past month.

Why do you recommend no/limited dairy? I like eating Greek yogurt and cottage cheese and have heard good things about them. Would you suggest I continue to refrain from including them in my diet? Is there any dairy that is considered to be relatively acceptable on your blood sugar level? 

Thanks, Stephanie 

Stephanie,

here's the thing about dairy. Some people react to the lactose and others don't. Some get pimples, digestive troubles, respiratory congestion from mucus buildup and others don't. Any dairy product contains a decent amount of lactose/milk sugar and that sugar can increase your blood sugar and cause an insulin surge, which signals your body to store fat.

if you want to speed fat loss up, then eliminate dairy. If you are maintaining your weight and don't have any adverse reactions to dairy then have it within reason. cottage cheese is low in carbs and can satiate nicely because the type of protein that is contained in it, casein, forms a curd in your stomach and fills you up for hours. It’s actually ideal before bedtime, as it will keep your blood sugar balanced throughout the night.

Greek yogurt is a pretty good protein source and a cup a day is perfectly acceptable. So, my recommendation is to pay close attention to the effect dairy has on your body and then determine how much you can handle and whether it is helpful in achieving your goals - whatever they may be at this point.

If you're concerned about your calcium intake, then you should know that dairy is actually better absorbed from dark, green veggies than from dairy. Also, when you choose dairy do your best to go organic to avoid the impact of hormones and antibiotics given to cows. These don't get filtered out in the dairy processing and can actually affect your body.

Personally, i've found that cutting out dairy improves my skin and gets rid of congestion. It also keeps my digestion working properly. See how you do and decide for yourself.

cheers, ariane

Hi Ariane,

I wonder if I can ask you a nutrition-related question.  There's a lot going around about dairy and how it's counterproductive to weight loss efforts and that kale/leafy greens have more easily absorbed calcium than dairy products.  What are your thoughts on dairy?  The only dairy I ever eat is 0% greek yogurt, usually as breakfast with some berries.  Is it better to cut out dairy if I'm trying to lose a bit of weight?

Thank you, Amy

Hi Amy,

too much dairy can stall fat loss for sure because it is high in lactose, which can increase your blood sugar and with that your insulin response. The more insulin - the more fat storage. Calcium from dairy is also overrated and it is true that dark greens have highly absorbable calcium that's better utilized than dairy calcium. A cup of Greek yogurt a day won't do any harm. It's a decent source of protein. I think you need to see how you feel after eating dairy. Does it make you congested and phlegmy, do you have skin breakouts, do you have digestive issues....  That's your answer to your question because everyone has a different level of tolerance when it comes to dairy.

Your best options to get calcium from veggies are: spinach, collard greens, broccoli, swiss chard, kale, okra,and kelp. brazil nuts, soybeans, sesame seeds, oranges, almonds and tahini are also high in calcium.

So, include any of the above in your daily veggies and salads to cover your vitamin and mineral needs.