Which milk is good for weight loss?

Last updated 17/01/2024

It’s been a mistaken belief for a long time that milk and dairy foods are “fattening”, however the scientific evidence does not support this, and more people are realising the benefits of the nutrients in milk and dairy foods.

According to the Australian Dietary Guidelines eating the recommended serves from the dairy food group, which includes milk, cheese and yoghurt, is not associated with weight gain or obesity.¹ Consuming two to four serves of dairy foods per day has also been shown to reduce the risk of metabolic syndrome, a cluster of conditions including excess body fat around the middle, that increases your risk of heart disease, stroke and type 2 diabetes.¹

Evidence shows dairy foods can actually enhance your weight loss efforts as part of a balanced eating plan for weight loss. Kilojoule-controlled weight loss studies have shown including at least three daily serves of milk, yoghurt and cheese (either full fat or reduced fat) resulted in significantly improved weight loss outcomes including:

• Greater weight loss;
• Increased muscle mass;
• Reduced fat mass; and
• Reduced waist circumference.

These results were compared to diets which excluded adequate daily serves of these dairy foods.^2,3,4

There are a number of reasons that may explain the beneficial effects of dairy foods as part of a weight-loss diet. For example, milk has a low glycemic index, plus high protein content that can assist satiety or help you feel full for longer to control hunger.⁵ Plus, the high-quality proteins in dairy foods, along with physical activity, may help preserve lean muscle and maintain your metabolism. Dairy calcium may also reduce the amount of dietary fat absorbed by the body.⁶

For a personalised weight management plan, consult an Accredited Practising Dietitian.