Calcium Intake Can Enhance Weight Loss (cont.)

That calcium might aid in weight loss is great news for all dieters, but especially women who are susceptible to osteoporosis. Simply by consuming three servings a day of low-fat or fat-free dairy products, you can strengthen your bones, ward off osteoporosis, maintain your muscle mass, and increase your fat loss. Additionally, if your diet is rich in fruits and vegetables, you may also prevent certain cancers and high blood pressure. A magic bullet indeed!

SOURCES: Davies, M.K. 2000. Calcium intake and body weight. J. Clin. Endocrin. Met. 85:4635. Jacquain, M. et. al. 2001. Calcium intake and body composition in adults. Obesity Res. 9 (Suppl. 3):175S, PF104 (abstract). Zemel, M.B. et. al. 2000. Regulation of adiposity by dietary calcium. FASEB J. 14:1132. Zemel, M.B. Calcium modulation of hypertension and obesity: mechanisms and implications. J Am. Col. Nutr. 20:428S. Zemel, M.B. et. al., 2002. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults. Am. J. Clin. Nutr. 75:324S (abstract). Based on DASH studies that showed a diet including two daily servings of dairy, rich in fruits and vegetables, and low in total and saturated fat can help maintain healthy blood pressure.

Originally published May 7, 2003
Medically updated Sept. 17, 2004.

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