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Can milk help you lose weight? yes, drink up because it can help you bring your weight down.

While opinion remains divided on whether milk is good or bad for your system, studies have shown that boosting key milk nutrients like calcium and vitamin D can help weight-loss. Milk contains a protein that, along with its high water content, can keep you full for longer than most other drinks, and lead you to eat less. On the downside, the fat in milk is all saturated. So you if are trying to lose weight, make sure you are drinking toned or skim milk.

Skim milk is packed with nutrients including calcium, vitamin A, phosphorus, vitamin D, vitamin B12, and the antioxidant selenium. Proteins in skim milk can reduce hunger, which makes it a quick, easy snack option. The American Journal of Clinical Nutrition has reported that people felt fuller and ate fewer calories after drinking skim milk than after drinking a fruit drink.

It is recommended that adults have around 3 cups of low-fat dairy per day. You can opt for yogurt, buttermilk or low-cal cheese if you don’t want to drink a glass of milk.

If you’re lactose intolerant, you can try:

Soy Milk

It contains almost 7 g of protein per cup. Choose unsweetened brands fortified with calcium and vitamin D to keep your bones strong. On the downside, however, it does cause stomach pain or gas in some people.

Almond milk

It’s full of heart-healthy flavonoids that can help lower cholesterol and is a good source of vitamin E. But with only 1 to 2 g of protein per cup compared to 8 grams in cow milk, it is no protein powerhouse. Also, it’s not easily available in India.