Does Milk Shrink Your Stomach or Increase Fat?

Milk is one of the most popular foods worldwide. In 2017, about 45.48 billion pounds of milk were sold in the U.S. alone. Some people consume milk for its high calcium content. Some use it in smoothies and homemade meals to enhance their flavor. Others see it as a low-calorie alternative to soft drinks and other sugary drinks. The question is: does milk really help with weight loss? Let's find out!

Nutritional Value

Nowadays, milk comes in many varieties, from organic and fat-free to whole-fat and flavored versions. You can even find milk fortified with vitamin A, vitamin D or calcium. Each variety has a different nutritional profile.

Whole milk, for instance, delivers about 149 calories per cup. Low-fat milk, by comparison, has just 102 calories per serving. The same amount of fat-free milk provides only 83 calories. Most types of milk contain approximately 8 grams of protein and 12 grams of carbs per cup; what differs is their fat content.

Milk is rich in calcium, potassium, vitamin A, vitamin B-12, vitamin D, iron and magnesium. It also boasts large doses of B-complex vitamins, such as niacin and riboflavin. One cup of fat-free milk provides over 500 percent of the RDA of vitamin A and 30 percent of the RDA of calcium.

The Milk Controversy

Despite its high nutritional value, milk is subject to controversy. Some experts say that this food isn't designed for human consumption. Additionally, it has inflammatory effects and contains acidic animal protein that may deplete calcium from the bones.

The hormones in cow's milk are a major concern as well. Milk includes estrogen-like properties, which may result in hormonal imbalances and even cancer.

Other experts claim the opposite. They say that milk plays a key role in the human diet and promotes optimal health. In fact, nearly half of Americans get their vitamin D from this food. Additionally, milk contains vitamin B-12 and other nutrients that can't be found in many other foods, such as fruits and vegetables.

Milk and Body Weight

Considering these facts, it's hard to tell whether milk helps with weight loss or promotes weight gain. The studies are controversial. From a nutritional perspective, milk is low in calories, moderate in carbs and high in protein. It fills you up quickly and provides your body with the nutrients needed for muscle growth and repair.

Protein, one of its primary compounds, helps reduce body fat and boosts your metabolism. It also helps preserve lean mass while on a diet. Due to its thermogenic properties, it causes your body to burn more calories throughout the day. Furthermore, protein suppresses appetite by reducing your levels of ghrelin, the hunger hormone. At the same time, it stimulates the production of peptide YY, GLP-1 and other hormones that promote satiety.

In clinical trials, dairy consumption has been shown to reduce food intake and improve weight control. However, milk isn't a magic bullet for weight loss. If your calorie intake exceeds your calorie expenditure, you'll end up gaining weight.

Like any other food, milk provides calories. Consuming too much of it can add inches to your waistline. Plus, it can't offset the harm caused by bad eating. Additionally, lactose – a protein in milk – may lead to fluid retention and inflammation. That’s why most fitness pros and athletes cut back on dairy before competitions.

At the end of the day, it's your overall diet that matters. Milk alone won't help you get leaner. The key is to clean up your diet, stay active and form healthier eating habits.