Taking the Dairy Challenge!

26 Jul


Recently on my Facebook page I mentioned a study that involved a group of overweight people and the affects of dairy on their weight loss.  It was found over a 12 week period that those who consumed 5 serves of dairy a day within a calorie controlled diet lost more weight than those who consumed only 3 serves of dairy (see here for more information on this study).

I’m not a huge dairy eater…  I’ll have some milk on my cereal, some milk in my tea and have a serve of yoghurt a day and that’s about it.  So I’ve decided to put this theory to the test and increase my dairy to 5 serves a day over the next few weeks.  I’ll be logging it in to Calorie King to ensure that I’m not going over my calorie limit as this will be a bit of a change for me!  To save calories though I’ll be sticking with low fat varieties.

What equals one serve of dairy?

  • 250ml of milk*
  • 200g yoghurt
  • 40g cheese

*Low fat, skim and full fat milk have similar nutrient value.  In fact, a lot of the fat reduced milks provide more calcium than full fat milk

Also, 1/2 a cup of tinned salmon or sardines equals 1 serve of dairy in terms of calcium.

My Food

My food will look a little like this:


Multigrain toast with hommus, tomato and 40g of cheese


Bran with 250ml of low-fat milk and banana

Morning Tea

250ml of low-fat milk


Multigrain salad sandwich with 1/2 cup of tinned salmon


Salad with 1/2 cup of tinned salmon


Multigrain salad sandwich with 40g of cheese

Afternoon Tea

200g of low-fat yoghurt with diced apple


The usual 1/2 plate of veggies, 1/4 plate protein and 1/4 plate low GI carbs (will try and add some cheese where necessary!)

After dinner

Glass of warm milk with teaspoon of honey (promotes a sound sleep – which I need!)

It will be interesting to see if this makes any difference to my weight loss.  I’ll keep you informed on my progress so don’t forget to check in!


8 Responses to “Taking the Dairy Challenge!”

  1. JOANN July 26, 2010 at 1:18 pm #

    Hey Amanda keep me posted on how this goes, as a post menopausal woman, I worry about calcium and if it helps with weight loss all the better

    • Amanda July 26, 2010 at 1:21 pm #

      I definitely will Joann! 🙂

  2. Chanel July 26, 2010 at 1:18 pm #

    I’m interested to see how that goes!
    I looove dairy, and often have a glass of milk as a snack! Mmmmooo.

    • Amanda July 26, 2010 at 1:21 pm #

      I love dairy also but have always thought, like many people, that during weight loss it’s best to steer clear! I definitely don’t get enough calcium so will be interesting to see what, if any, other health benefits I reap!

  3. Pamela July 26, 2010 at 2:51 pm #

    mmm good tip: Glass of warm milk with teaspoon of honey (promotes a sound sleep)
    I knew about the milk but not the honey!

  4. kittykitty August 1, 2010 at 7:37 pm #

    Hi Amanda,
    Low fat dairy is supposed to be great to help with weight loss. I’m a sceptic of anything that sounds like a fad, but apparently the calcium that is contained in low fat dairy products stops your body from being able to produce new fat.

    Also, calcium from dairy can also increase the number of calories that your body uses to digest food.
    Osteoporosis runs in my family too (the genetic sort) so it’s never a bad idea to be upping your calcium intake.

    Let us know how it goes!

    • Amanda August 2, 2010 at 11:07 am #

      Yes, I run far far away from fads these days but this actually has a lot of merit which is why I’m trying it!

      I failed miserably at having 5 serves over the weekend! Haha! But back on form today.

      It’s actually quite difficult trying to get in all 5 serves! Dairy is quite filling so it’s an effort to consume. Will have to wait and see if it makes any difference on the scales! Will post something once I know. 😉

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