06-25-2005, 10:18 AM #1
An article about yogurt aiding in fat loss
Journal of Obesity Finds Yogurt Promotes Fat Loss
Mar 21, 2005, 15:04
Study to be published in the International Journal of Obesity finds yogurt promotes fat loss
(HealthNewsDigest.com) March 16, 2005—While some calorie-conscious people may drop dairy products when they’re dieting, a new study suggests this strategy could backfire. The study to be published in the upcoming April issue of the International Journal of Obesity reveals that yogurt may help turn up the body’s fat-burning ability – making it easier to lose fat while maintaining lean muscle.
The study – submitted by lead researcher Michael Zemel, Ph.D., professor of nutrition at the University of Tennessee – found that individuals who included Yoplait Light as part of their weight loss plan lost significantly more weight compared to others who simply reduced calories. The yogurt eaters lost 22 percent more weight—an average of 14 pounds, 66 percent more body fat and 81 percent more trunkal (stomach) fat during the 12-week study.
“The results are impressive,” according to an editorial discussing the newly published study in the same issue. The editorial goes on to say that this research is important because losing fat while “protect[ing] lean body mass is essential for the development of appropriate dietary recommendations.”
Zemel and colleagues at the University of Tennessee studied the impact of adding yogurt to a reduced-calorie diet on 34 healthy obese adults who were randomly assigned to one of two diet groups.
The Yoplait Light group consumed about 1,100 mg of calcium each day, which included three servings of Yoplait Light yogurt. The control group consumed a low calcium diet with only one serving of dairy per day, a reflection of the typical American diet, which is chronically low in calcium. In fact, more than 85 percent of people in the United States do NOT eat the minimum recommended three servings of dairy foods per day.
Furthermore, dieters could be undermining their efforts to lose weight since an estimated 66 percent of dieters in the U.S. cut back on dairy foods such as yogurt, milk and cheese.
All subjects in the study received an individualized diet plan that provided 500 fewer calories than their usual daily intake. Body weight and blood pressure were recorded weekly, and total body composition was assessed before and after the 12-week intervention by dual-energy X-ray absorptiometry (DEXA).
“Not only did yogurt help the study participants lose more weight—the average weight loss was 14 pounds—they were about twice as effective at maintaining lean muscle mass,” Zemel said. “This is a critical issue when dieting -- you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss.”
Losing Where it Counts
The participants who included yogurt in their diets also lost 81 percent more fat in the stomach area, which is the most dangerous type of fat. “Apple-shaped” obese individuals who carry extra fat around their middle section are at an increased risk of heart disease, diabetes, stroke and some types of cancer.
The calcium-rich diet helped the participants lose more than an inch around their waist. This represented about a six-fold greater decrease in waist circumference.
“Successful weight maintenance involves small lifestyle changes that can be easily done on a daily basis,” said Dr. James Hill of the University of Colorado, who is the lead researcher for the National Weight Control Registry and author of the recently published The Step Diet Book. “The science connecting yogurt and weight loss is very encouraging, and what could be easier than including yogurt in your daily routine?”
Evidence is Mounting
Zemel has been a pioneer in this emerging area of research examining the relationship between calcium and weight management. He was the first to discover that small changes in the calcium levels of fat cells alter signals within the cell that control the production and breakdown of fat. Getting enough calcium in your diet seems to trigger the body to burn more fat and reduces the amount of new fat the body makes.
His previous studies have found that in a reduced-calorie diet, as calcium intake goes up, weight and body fat go down. A diet low in calcium appears to stimulate the production of fat-producing enzymes and decreases the activity of enzymes that break down fat, Zemel said.
“The moral of the calcium story is to not dump dairy when you’re dieting,” Zemel said. “Not only is it critical to keep your calcium levels high so you won’t lose bone density, it will also help you maintain your muscle mass and increase your fat loss. A diet rich in lowfat dairy foods, like yogurt, can help make your weight lost efforts easier.”
Zemel recommends three servings of dairy foods a day, particularly fat free and lowfat choices.
Dairy (yogurt) augmentation of total and central fat loss in obese subjects. Zemel MB, Richards JD, Mathis S, Milstead AM, Gebhardt LP, Silva E. The University of Tennessee, Knoxville, TN 37996-1920.
06-25-2005, 10:36 AM #2
easier and cheaper to use a calcium supplement. Have read studies on this and it seems like its only the calcium making the difference.
06-25-2005, 10:39 AM #3
Yeah but I LOVEEEEEEEE yougurt so any info like this is welcomed
06-25-2005, 10:44 AM #4
yeah it taste damn good Used to drink shitloads of it daily. Its contains good lactic acid bacteria that does wonders for the intestines.
06-25-2005, 12:02 PM #5Originally Posted by bor
Last edited by MatrixGuy; 06-25-2005 at 12:21 PM.
06-25-2005, 12:29 PM #6Originally Posted by johan
06-25-2005, 01:19 PM #7
Here's some more info for ya....
.................................................. .................................................. ................
Medical News Archive
Eat Yogurt, Lose Belly Fat
Dairy Calcium in Diet Melts Fat Abs
By Daniel DeNoon
WebMD Medical News Archive Reviewed By Brunilda Nazario, MD
on Tuesday, April 15, 2003
April 15, 2003 -- Don't dump dairy delights when dieting. That's the word from researchers who found that adding yogurt to a low-calorie diet helped people lose belly fat.
University of Tennessee scientist Michael Zemel, PhD, put 34 obese people on a low-calorie diet. Sixteen of them got pills with 400 to 500 mg of calcium per day. The other 18 people ate a higher calcium diet -- enough yogurt to give them 1,100 mg of calcium per day.
After 12 weeks, everybody lost a lot of fat. The comparison group had six pounds less fat, and the yogurt group lost about 10 pounds of fat. But those who ate Yoplait Light yogurt in the General Mills-sponsored study looked different from those who didn't. The yogurt eaters' waists shrank by more than an inch and a half. The comparison subjects lost about a quarter of an inch from their waist size.
Body scans showed why. Sixty percent of the yogurt eaters' weight loss was belly fat, while only 26% of the comparison group's loss was belly fat.
"Not only did yogurt help the study participants lose more weight -- the average weight loss was 13 pounds -- they were about twice as effective at maintaining lean muscle mass," Zemel says in a news release. "This is a critical issue when dieting. You want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."
Zemel's earlier research shows that calcium -- especially dairy calcium -- slows down the body's fat-making process. He says that dieters should eat three servings of fat-free or low fat dairy products every day.
"The moral of the calcium story is to not dump dairy when you're dieting," Zemel says. "Not only is it critical to keep your calcium levels high so you won't lose bone density, it will also help you maintain your muscle mass and increase you fat loss."
It's unclear if the source of calcium affects fat loss -- whether it makes a difference if the calcium comes from the diet (dairy products) or from calcium supplement pills.
Zemel presented the study findings at this week's Experimental Biology 2003 meeting in San Diego, Calif.
SOURCES: Experimental Biology 2003 meeting, San Diego, April 11-15, 2003. News release, General Mills, Minneapolis.
06-25-2005, 02:06 PM #8
the thing I find funny with this one is that they didnt give the supplement group as much calcium as the yoghurt group. Anyway its a good article and shows that calcium is important.
I think I acctualy posted this one a few months ago
what kind of yoghurt do you eat bor? is it realy thick?
06-26-2005, 03:24 AM #9Originally Posted by johan
1 cup contains 130 kcal, 6 g fat, 10 g carb, 7 g pro....I figure its not too much of a sin, and it does my intestines and stomach good!
06-26-2005, 06:26 AM #10
yeah in this case I think the health positiv aspects of it more then make upp for the bad macro's.
06-26-2005, 07:49 AM #11Originally Posted by bor
49 grams pro , 70grams carbs , 42 garms fat
Personally i cant look good eating like that but if u can then i envy you
06-26-2005, 07:52 AM #12
I dont think bor is talking about eating those ammounts. Im not atleast.
I was more talking about eating a little to get the good lactic acid bacteria(sure they can be bought in powder form but usualy natures ways are the best). I dont know how much would be needed to get the calcium from it though
06-26-2005, 09:57 AM #13Originally Posted by IronFreakX
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