Obesity is a problem that affects a growing population. Because the Standard Western Diet stresses foods that are high in fat, calories and sugar; and because people often have less time in their day for extended exercise (more than 10 minutes), weight gain is a common problem. New research has suggested that including calcium in the diet, in the form of dairy products, has a positive effect on weight loss. In fact, the dairy industry has produced an entire advertising campaign around calcium and weight loss.
Many studies that the American Dairy Association (ADA) rely on in their advertising have found a link between the amount of calcium and weight loss of the body. The link appears to be in the amount of calcium stores and the current weight of the subject.
In the advertising, the ADA states that the research showed a relationship between eating 3-4 servings of low fat dairy products each day and a decrease in the amount of fat stored in the body. The research has pointed to a suggestion that calcium will increase the amount of fat the body converts to energy by increasing the body’s core temperature causing it to burn calories at a faster rate.
The studies also suggested that people with the lowest amount of calcium stored in their body also have the highest amount of stored fat.
Conversely, popular diets that promise quick weight loss are often low in dairy products, the highest foods containing calcium, which also affects the potential for bone loss and osteoporosis. Women who control the amount of eating they do each day can be at risk for a number of deficiencies because they miss vital vitamins and minerals.
The list of foods that are high in calcium include milk, cheese, yogurt, ice cream, baked beans, dried figs, broccoli, and most dark green leafy vegetables.
Dr. Reed Mangels, from the Vegetarian Resource Group, also comments on the influence that high amounts of animal protein have on our bodies. Quoting a study published in the Journal of Nutrition in 2003, he states that “Some studies show that diets that are high in protein, especially animal protein, do cause increased losses of calcium in the urine…” Which means that the amount of Recommended Daily Allowance (RDA) of calcium may fluctuate for individuals based on the amount of animal protein they regularly consume.
The current RDA for calcium is 800-1000 mg per day while most Americans usually consume between 500-700 mg. Unless a diet is high in foods that contain calcium, calcium supplements may be necessary to avoid the increased risk of bone loss and osteoporosis and take advantage of the potential for calcium and weight loss.
It might be convenient to believe that increasing the amount of calcium included in your diet would increase your weight loss but there have also been studies published in the same time frame that do not point to an increased calcium and weight loss from altered body fat mass in young healthy women. The American Journal of Clinical Nutrition, April 2005, carried reports of research that are contradictory to the reported weight loss that other studies showed. (1)
The conclusion? Before starting any weight loss program you should consult your doctor, especially if you are under 18, pregnant, nursing or have a health problem. Your original calcium intake, as well as the intake of other vital vitamins and minerals, should be established. And then a specific diet, that meets the caloric as well as the nutritional needs of your body, should be established. This can be done with the assistance of an educated Registered Dietician. The results of the current studies linking calcium and weight loss are not conclusive and more research is required before a judgment can be drawn.
References:
(1) The American Journal of Clinical Nutrition: Dairy Products do not lead to alterations in body weight or fat mass in young women in a 1 year intervention
http://ajcn.nutrition.org/content/81/4/751.abstract
Resources:
Office of Dietary Supplements National Institutes of Health: Calcium
http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/
The American Journal of Clinical Nutrition: Weight Loss and Calcium intake influence calcium absorption in overweight postmenopausal women
http://ajcn.nutrition.org/content/80/1/123.abstract
Mens Health: 9 Weight Loss Rules that Work
http://www.menshealth.com/mhlists/lose_weight/Count_on_Calcium.php
Medical News Today: Calcium for Weight Loss
http://www.medicalnewstoday.com/releases/142198.php
Prevention: 6 Eating Rules for Faster Weight Loss
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