Calcium Needed to Assist Weight Loss: Eat These Calcium-rich Foods!
According to a recent study published in the British Journal of Nutrition, boosting calcium consumption helps weight loss. However, this is only for people who are calcium deficient. According to another study in the United States, more than 50% of people between the ages of 18 and 75 are calcium deficient. To stress out, this means that an increase in calcium intake can help boost weight loss efforts.
The recommended daily intake or calcium needed to assist weight loss is at least 1000 mg per day. Most people consume just around half of this amount. The theory of researchers is that the brain detects the lack of calcium and compensates by encouraging food intake.
Basically, this means that a calcium deficient person is more likely to eat more than what is required thus resulting to weight gain or difficulty in weight loss. On the other hand, people who have sufficient calcium intake are more likely to eat less.
To reach the amount of calcium needed to assist weight loss, here are some calcium-rich foods that can be included in the diet:
Milk is very high in calcium. One cup of milk contains about 300 mg of calcium. This means that to reach the amount of calcium needed to assist weight loss, you just need to consume 3 glasses of milk a day. However, milk is very high in fat so it is recommendable to consume skim milk or low-fat milk to avoid high fat intake. Some special milk formulations have high calcium containing up to 600 mg per cup
To reach the amount of calcium needed to assist weight loss, you can also include low-fat yogurt in your diet. A cup of plain low-fat yogurt can contain up to 400 mg of calcium. This delicious food is ideal for a snack or dessert to satisfy your sweet tooth. Yogurt also contains healthy bacteria that can improve digestive health.
Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, turnip greens and collards can help you reach the amount of calcium needed to assist weight loss. These foods contain 250-450 mg of calcium per serving. These vegetables also contain a high amount of fiber which helps boost metabolism and assists in weight loss.