Some people are surprised that our Weight Loss Guidelines recommend avoiding milk and most other dairy. That surprise immediately turns into a concern that without milk, they may not be getting enough calcium.
This is completely understandable since milk and dairy advertisements leave us with the impression that dairy is the only calcium-rich food out there.
But this isn’t true—there are plenty of other, healthy foods that ARE rich in calcium and will help you to burn fat, too.
How Much Calcium Does Milk Really Have, Anyways?
Here are the top 3 dairy products people think of when we say “calcium-rich foods.”
Milk: 1 cup = 350mg
Greek yogurt (plain): 1 cup = 250mg
Cottage cheese: ½ cup = 69mg
Seems impressive, right?
Maybe not as impressive when you consider that the pasteurization process can make the calcium in milk very difficult, if not impossible, for your body to absorb.1 Absorption of any nutrient is really the key here.
If your body can’t use it, there is no nutritive value.
Also, Did You Know that Milk Contains Sugar?
One of the main reasons that we suggest you avoid milk and yogurt (even Greek yogurt) is because they contain lactose– a milk sugar.
For many people, the lactose in a glass of milk is enough to stall weight loss.
However, cheeses (particularly harder ones) contain less lactose and more protein in a combination that works better for weight loss.
And they have plenty of calcium, too– which by itself is an awesome fat-burner.2,3 So how do you get enough?
17 Calcium-Rich Foods That Will Help You Lose Weight
There are many foods and snacks that you can eat that contain as much, or more, readily available calcium than common dairy items.
You’ll find abundant amounts of these foods both in our meal plans and in our Weight Loss Guidelines. Here are just a few examples…
|1 Plain Omelet + 1 Egg Patty||4.75oz||200mg|
|Collard Greens||1 cup boiled||266mg|
|Spinach||1 cup boiled||245mg|
|Kelp||1 cup raw||136mg|
|Kale||1 cup raw||90mg|
|Mozzarella Cheese Stick||1oz||200mg|
|Colby Jack Cheese Stick||1oz||200mg|
|Turnip Greens||1 cup boiled||200mg|
|Okra||1 cup cooked||172mg|
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email Jan@PersonalTrainerFood.com if you have any questions!
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Thank you for that article on calcium. It was very helpful. I was concerned for my son who has just recently started a PTF meal plan. Thank you!
I already receive email from PTF.
Janis Hauser says
Glad we could be of help, Donna! Let us know if you have any further questions. Our Weight Loss Coaches would be happy to discuss any specific dietary questions further if you would like. Just call 1-800-273-1686 x4