What Type of Milk Is Best for Weight Loss?

Drinking low-fat, high-calcium milk and yogurt is the preferred choice for weight loss. Some hard cheeses can also be considered. It is recommended to consume 750 milliliters of milk in three portions per day instead of all at once. The principle of milk for weight loss lies in its rich content of animal protein, calcium, iron, various amino acids, lactic acid, minerals, and vitamins, particularly vitamin B12 and vitamin B2. Two cups of milk per day for adults can meet 600mg of daily calcium needs, reduce hunger, and increase muscle mass. Milk also protects the gastric mucosa and suppresses gastric acid secretion, effectively reducing hunger pangs. Casein in milk, an essential protein for muscle building, effectively synthesizes muscle.

(1) Slow down the rate of fat loss. Avoid suddenly reducing calorie intake significantly. Instead, use strength training to prevent muscle loss.

(2) Eat smaller meals more frequently, increasing the number of meals while ensuring protein intake at each meal to provide the body with a consistent and stable supply of amino acids and energy sources.

What to eat after training? It is recommended to consume a large amount of liquid food after training, preferably foods rich in nutrients such as carbohydrates. These include water, fruit juices, sports drinks, and fruits and vegetables with high water content. Carbohydrate-rich foods like noodles, rice, bread, and yogurt are also good choices. Additionally, potassium-rich foods like potatoes, bananas, oranges, orange juice, and raisins are beneficial. Since excessive heat consumption can lead to fatigue, it is essential to consume protein-rich foods like tofu, lean meat, fish, and eggs. Vitamins B and C promote metabolism, so it's crucial to eat foods rich in these vitamins to combat fatigue. Water, which contains a lot of oxygen, can quickly relieve body fatigue.