Which milk is best for weight loss?


Kurt Olsen

It’s difficult to overlook dairy when it comes to superfoods. In the Australian diet, cow’s milk is an important source of calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12, and zinc. As a result, the Australian Dietary Guidelines suggest taking 2 to 4 servings of dairy products or substitutes each day. Consuming only one serving of dairy per day has been linked to a lower risk of colorectal cancer. Two servings per day are linked to a lower risk of heart disease and stroke, whereas three serves are linked to a lower risk of hypertension.

Skim, low fat or full cream milk?

These words refer to milk’s fat content. Full cream milk has 4% fat, reduced fat milk has 1-2% fat, and skim milk has less than 1% fat. The fat content is proportional to the calorie content.

This difference in Calories might mount up over the course of a day, so keep that in mind if you’re attempting to lose weight. Cow’s milk has a lot of saturated fat, which might lead to high blood cholesterol levels. Reduced-fat and skim milk may be preferable choices for certain persons trying to control their calorie consumption.

Which milk should I get?

Cow’s milk (skim) Cow’s milk (full cream)
Per Serve (250mL)

  • 160 Calories
  • 90 Calories
  • 8.5g Protein
  • 0.3g Fat
  • 300mg Calcium


Skim Milk

Per Serve (250mL)

  • 8.5g Protein
  • 8.5g Fat
  • 300mg Calcium


Full Cream Milk

Skim and full cream cow’s milk are very similar nutritionally, the only difference is that full cream milk has more calories and fat compared to skim milk.


If you look at the nutrition label, you’ll see that reduced fat and skim milk have more sugar than full cream milk. It is vital to emphasize that no sugar is added to this kind of milk. Because the fat content has dropped, they have more sugar per 100g. As a result, the naturally occurring sugar and protein content has risen proportionally.

Allergies and intolerances

Dairy products are health-promoting and advised as part of a balanced diet, yet for medical reasons, certain persons must avoid cow’s milk. Lactose intolerant people should prefer lactose-free cow’s milk. Because it includes all of the nutrients found in conventional cow’s milk but without the lactose. Lactose-free milk comes in full cream, reduced fat, and skim varieties. Calcium enriched soy milk is the greatest choice for persons who are allergic to cow’s milk protein. In terms of nutrients, it is the closest equivalent to cow’s milk. Other milk replacements, such as almond milk, oat milk, and rice milk, are low in protein and not often calcium fortified.

Vegan and plant-based diets

Soy milk is the greatest substitute for cow’s milk if you follow a vegan or plant-based diet. While almond milk and coconut milk have grown in popularity in recent years, they are poor in calcium and are not often fortified. Protein is another problem. Cow’s milk must include at least 3% protein by legislation. There are presently no comparable restrictions in place for plant-based milk substitutes. In terms of protein content, soy milk is comparable to cow’s milk. Other products are often lower in protein than cow’s milk, making them a poor replacement.

Soy milk has gone out of favor in recent years owing to worries about rising oestrogen levels (due to isoflavone concentration in soy milk) and the risk of thyroid disorders and breast cancer. Numerous studies, however, demonstrate that consuming a soy-rich diet promotes health and protects against some malignancies. Concerns about soy safety stem from isoflavone supplements, which are much more concentrated than soy milk and other soy-based meals. There are no issues if you consume soy milk rather than soy or isoflavone supplements, according to research.

Milk for strong, healthy bones

Many people ask whether milk is necessary for bone health. Both calcium and vitamin D are required for the development and maintenance of strong, healthy bones, which are essential for living a long and active life. Milk is high in calcium and vitamin D, making it an excellent diet for bone health.

Many people suffer from osteoporosis. Because it is more difficult for the body to produce bone mass beyond the age of 20, continual calcium and vitamin D consumption is essential to help maintain healthy bones and avoid osteoporosis. Many individuals cut down on dairy products to save calories while attempting to lose weight; however, this may be problematic if calcium and vitamin D are not supplied elsewhere in the diet. If you are on a low-calorie diet and do not consume dairy or substitutes regularly, it is important to pick calcium and vitamin D-fortified products.

The bottom line

In terms of protein and calcium content, cow’s milk is the most optimal choice for the vast majority of individuals. If you’re watching your weight, you should drink skim or reduced-fat milk instead. Those who have issues digesting lactose can look for lactose-free milk. Soy milk is a great alternative to cow’s milk for those who have an allergy to cow’s milk proteins or who are following a vegan or plant-based diet. Because of how important calcium and vitamin D are, it’s best to choose for calcium and vitamin D fortified milks whenever feasible.

Which milk is healthiest for weight loss?

Almond milk – 26 calories

It’s evident almond milk is the victor when it comes to the least calories for those striving for weight reduction. This is because it is manufactured from pulverized almonds and water, with study suggesting that it includes roughly 14% almonds exclusively, with the rest water.

Can you drink milk when trying to lose weight?

For slimming down and bulking up

Milk’s high protein content suggests it might help with both slimming down and bulking up. Protein-rich foods, such as milk, may aid in weight reduction by raising metabolic rate and satiety between meals. This, in turn, may result in decreased calorie consumption on an ongoing basis ( 5 , 6 ).

What milk helps you lose belly fat?

A serving size of 1 cup of unsweetened vanilla almond milk has roughly 35 calories, 2.5g fat, 178mg sodium, 2g carbohydrates, 0.5g fiber, 1g protein, and 0.5g sugars. To help you achieve your goals of a flatter stomach and better health, you now know which kind of milk is the healthiest and most effective.

Which milk is lowest in fat and sugar?

Nonfat or skim milk has less calories than other types of milk. Calories are decreased since the fat has been eliminated, but the amount of sugar and protein are about the same.

Which milk has the lowest sugar and carbs?

  • Sugar-free Almond Milk (0g net carbs per cup) Silk is my go-to, but Almond Breeze doesn’t taste too far behind.
  • Coco milk without sugar (1g net carbs per cup)
    cashew milk without sugar (1-2g net carbs per cup)
  • Soy milk without added sugar (0-4g net carbs per cup)
  • Macadamia nut milk without sugar (0-1g net carbs per cup)
  • Milk made from flax seeds, without sugar (1g net carbs per cup)
  • Hemp milk, unsweeten (1g net carbs per cup)
  • Heavier-than-heavy cream (7g net carbs per fluid cup)
  • Combine thick cream and little water (net carbs depend on ratio)
  • Water (0g net carbohydrates per cup) (0g net carbs per cup)
  • Add heavy cream and water to the powdered Low Carb Milk Mix* (just 1g of net carbohydrates per cup). There are just 3g of carbohydrates per serving, and 17g of protein (1g per cup). A few years back, I gave it a try, and although the flavor wasn’t quite the same as cow’s milk, it was still passable. If you want to taste some, you can pick up a sample bag for for a buck.
  • Broth or stock (0-1g net carbs per cup)

What kind of milk is good for losing belly fat?

Consuming milk with a fat content of 1% or less will help you avoid developing belly fat and keep your weight in a healthy range. Low- and 2% milk offer many calories and fat grams per serving. Approximately 9 grams of fat are included in whole milk.

Is milk or almond milk better for weight loss?

Minimal calories

Almond milk aids in weight loss since it has around 50 percent fewer calories than cow’s milk. In comparison, one cup of unsweetened almond milk has just 39 calories, whereas one cup of skim milk has 91 calories. It would be best if you overlooked this distinction under any circumstances to successfully shed some pounds.

Can I drink almond milk everyday for weight loss?

Even though almonds contain 50% fat and a significant number of calories, commercial almond milk is considered a low-calorie beverage. It also has a high proportion of certain nutrients compared to the number of calories it contains. This indicates that you may consume a large amount of it without worrying about putting on weight as a result of doing so.

What is the best time to drink almond milk for weight loss?

The morning or evening is an excellent time to have almond milk. When you would want to have it depends entirely on you and your schedule. To get the most out of the health advantages of this food, though, you should have it first thing in the morning.

Contact Us

For more information or to make comments and suggestions, please contact:
Kurt Olsen
Dairy Development Coordinator, Missouri Department of Agriculture
Phone: (573) 291-5704
E-mail: [email protected]