Milk for breakfast, lunch and dinner. As an addition to a dish or the main ingredient. The milk diet provides the body with many vitamins and microelements, and yet it still raises concerns. On the one hand, cow's milk is he althy and supports weight loss, on the other hand, its excess in the diet can raise the level of "bad" cholesterol and cause atherosclerosis.

Milk dietThis is not a proposition for people who sincerely hate milk. Because although it is not based on milk alone, there are many derivatives of it in the menu. It is not used constantly, the milky way toslimmingis recommended only on a weekly basis - from Monday to Thursday. On all other days, i.e. from Friday to Sunday, you can modify your diet, of course, within reason. The most important thing is to stick to the basic dietary recommendations, i.e. limit sweets, fats and carbohydrates. Besides, use the JP principle, which means "eat half of what you usually do."

Products recommended in a milk slimming diet

Apart from milk in various forms (at least one meal a day), vegetable broths and drinks with cocoa, honey and other delicacies are also recommended in the slimming milk diet. Importantly, a milk meal does not necessarily mean a plate of milk soup. On the contrary, typical porridge, poured noodles or caloric porridges and muesli are not recommended. Instead, for example, large amounts of lean cottage cheese are proposed with the addition of natural yogurt and honey (honey in a dairy diet is particularly important as it strengthens the heart and gives energy). Milk almost 100% meets the body's need for calcium. In addition, it is a source of vitamins A, B2and B12 , which make the skin elastic and oxygenate and improve its blood circulation (it prevents the formation of stretch marks!), As well as micronutrients such as zinc and magnesium for energy and vitality. It may seem that it is difficult to find a more beneficial and he althy way to fight overweight. So why do nutritionists still have doubts about milk?

Important

Milk calories per 100 g

Cow milk 3.2% - 61 kcal Cow milk 2% - 47 kcal Cow milk 0.5% - 36 kcal Cow milk 0% - 33 kcal Goat milk - 72 kcal Sheep milk - 107 kcal

Cow vs soy milk

According to someresearchers, milk provides the body with too much animal protein, which in turn promotes the rise of "bad" cholesterol in the blood and the formation of atherosclerosis. On the other hand, in the opinion of others, milk derivatives help lower "bad" cholesterol. According to scientists from the University of Frederiksberg (Denmark), fermented products are particularly beneficial, as they not only regulate cholesterol, but also prevent the development of hypertension. Interesting conclusions can also be drawn from studies on the occurrence of allergies to cow's milk. It has long been known that despite the availability of goat, sheep or soy milk, vitamins and microelements contained in cow's milk are best absorbed by humans. However, many people avoid cow's milk or limit its consumption to a minimum for fear of allergies. Meanwhile, it turns out that Poles are significantly more allergic to egg proteins, celery, fish or nuts than to cow's milk. It is estimated that this condition affects 2.7% of formula-fed infants and 1.8% of naturally fed infants. In addition, most children are free from cow's milk allergy within a year of following a proper diet. Additionally, according to American scientists, it is wrong to think that cow's milk can be replaced with soy milk. It is soy milk that causes allergic reactions much more often, and also contains too much sulfur and not enough chlorine, which can lead to disorders in the nervous system.

Excess milk in the diet may be harmful

On the one hand, cow's milk is he althier and supports slimming, on the other hand, its excess in the diet may worsen the condition of blood vessels, increase the risk of civilization diseases, limit calcium absorption and burden the kidneys and liver. Therefore, in order not to get scared and, on the other hand, not to get into dangerous deficiencies of vitamins and microelements, it is worth familiarizing yourself with the sample menu containing a properly balanced amount of dairy products.

According to an expertMagda Wojciechowska, specialist dietitian from the Food & Diet Dietetic Clinic

Dairy products are a very important component of a balanced diet. They are a source of wholesome protein, provide us with calcium and vitamins necessary for building bones. A high intake of calcium promotes weight loss. This role is assigned to the calcium contained in lean products. Therefore, if we want to get rid of extra pounds, their presence in the diet is very recommended. Correct consumption of dairy products should provide our body with 800-1200 mg of calcium daily, depending on age and gender. The downside to a typical dairy diet is that it is rich in protein. The percentage of protein in such a dietis around 30%, while the recommendations say about 12-14% of energy from this source.

Sample menu in a balanced milk diet

A properly balanced menu containing dairy products for a slimming person - woman, 35 years old, height 1.65 m, weight 80 kg, overweight 15 kg, leads a sedentary lifestyle (the diet should be selected by a dietitian individually for each person !).BreakfastWholemeal bread (2 slices) Lettuce (2 leaves) Sausage (1 slice 30 g) Cottage cheese 3% fat Salad (tomato + pickled cucumber)SnackGrapefruit (1 pc) + kiwi fruit (1 pc)LunchStewed turkey breast (90 g) Rapeseed oil (1 teaspoon) Brown rice (2 tablespoons) Leek (0.5 pcs) Beet salad (100 g) + olive oil (1 teaspoon) Dice turkey breast, put into a container, brush with squeezed garlic and pour over soy sauce. Put in the fridge for about 2 hours. Then put it in the pan and brown it. Add chopped leek and add water. Simmer until the turkey is tender.Afternoon teaKefir (200 ml)DinnerWholemeal bread (1 slice) Cream cheese paste (100 g) + sunflower sprouts (2 handfuls) Tomato ( 1 pcs)

Category:

Slimming