The best high-protein dairy for weight loss
are dairy products helpful
or harmful for losing weight what should you look for when deciding which
dairy foods to eat in this video I’ll answer these questions and share my top three
tips for choosing dairy products i will also reveal the number one mistake that you could
be made with dairy products let’s get into it hello I’m Dr. Andreas infield CEO of Diet Doctor
and today I’ll be talking about the best high-protein dairy for weight loss my first tip is
to choose dairy products with a high protein percentage protein is an important nutrient that
your body needs to maintain muscle and bone health among other functions getting plenty of protein
also helps you feel fuller for longer can boost your metabolism and improve your body composition
dairy products can be a healthy part of weight loss the key is to choose dairy foods that
have a high protein percentage this percentage tells you how much of the food calories come
from protein rather than fats and carbohydrates in other words a foods protein percentage
tells you how much protein you will get per calorie when choosing dairy products
go for those with protein percentages of 35 or more most of the time for reference
Plain Greek yogurt is an excellent choice it’s protein percentage ranges from 38 to 77
depending on which type you choose by contrast sugar-sweetened full-fat yogurts are only 18
protein which is not as good if you want to lose weight my second tip is to make plain yogurt
and cottage cheese your go-to dairy products as I mentioned before greek yogurt is a solid
choice for weight loss its protein percentage differs depending on its fat content for example
plain non-fat Greek yogurt has an impressive protein percentage of 77 percent if
you prefer low-fat Greek yogurt it’s 57 protein and even full-fat Greek yogurt comes
in at 38 so it’s a good option as well not a fan of yogurt regular cottage cheese is also an
excellent choice with a protein percentage of 47 what do these dairy products have in common
they are well above 35 protein and this means they provide a lot of protein per calorie
and will keep you satisfied and feeling full for longer why do non-fat low-fat or reduced
fat options have a higher protein percentage well when a food contains less fat more of its
calories come from protein therefore it has a higher protein percentage but feel free to choose
full-fat varieties if you prefer especially if you have no desire to lose extra weight the third
tip is to enjoy cheese milk and whey protein in moderation why is that if you want to achieve
weight loss there are certain dairy products that you should eat less often cheese for example is
considered a delicious source of both protein and calcium however its protein percentage is usually
low because it’s high in both fat and calories so you’ll want to enjoy most cheeses in moderation
which may be challenging for some people for this reason it’s important to know ahead
of time whether cheese is a trigger food that you find difficult to eat in small amounts of milk
is another dairy product to be careful with it is the origin of all dairy products so you might
wonder why it should be consumed less frequently and the reason is that milk contains a large
amount of lactose or milk sugar which dilutes its protein content and lowers its protein percentage
from an evolutionary perspective milk is designed to promote growth in infants and children it’s
not designed for weight loss so if you’re trying to lose weight consume milk in small amounts if
finally, we come to whey protein which can usually be consumed in moderation in many healthy
weight loss diets while whey protein provides more protein gram for gram than other dairy products
it is highly processed so if you’re struggling to hit your protein goal feel free to consume
whey protein occasionally but my advice is to go for minimally processed high-protein dairy
foods rather than whey protein most of the time and now what is the number one mistake that you
could be made with dairy products the answer is overdoing dairy fats such as butter and heavy
cream yes you can enjoy these dairy products in moderation especially if you follow a keto
diet but when it comes to achieving weight loss these fats will only add more calories
to your diet with very little protein butter for example has a protein percentage
of zero percent adding butter to your meals is fine and even encouraged as long as you’re
not adding more than you need for flavor but it provides a lot of calories without
adding any protein to your diet also avoid using a lot of heavy cream with a protein
percentage of just three percent it contains almost no protein or other nutrients so enjoy it
sparingly to add fat and calories to your diet as needed to sum it up go for high protein
dairy products when trying to lose weight for inspiration check out our cottage cheese breakfast
bowl or our quick low-carb frozen yogurt and make sure you’re getting protein from all sorts of
foods not just dairy see our guides on meat vegetables and plant-based high-protein foods
to learn about the best options for weight loss to learn more and see the complete list of dairy
products with their protein percentages see the link below for our visual guide to the best high
protein dairy for weight loss want to become a diet doctor member and receive even more resources
sign up for a free trial which gives you access to all of our meal plans customizable shopping
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good luck and I’ll see you in our next video you
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