Can Calcium Help You Lose Weight?
Everyone needs calcium to stay healthy. We all know how calcium is a critical mineral to help maintain bone health, but can it also improve your weight loss goals? One study suggests calcium intake is the secret to help you lose weight. Another study reports calcium can also prevent regaining weight after losing it. So, is calcium the weight-loss element your diet is lacking?
Most adults in the U.S. fail to get the recommended amount of calcium, not to mention most dieters cut calcium-rich foods. Calcium is not only necessary for your bone’s health, but it’s also crucial to fight against degenerative disease, and it can also help to assist in weight loss.
How Calcium Helps Weight Management
It seems the connection between calcium and weight management is related to how calcium and fat work together. According to a study done with mice, led by Michael Zemel, Ph.D., director of The Nutrition Institute at the University of Tennessee, mice getting calcium supplements experienced a 42 percent decrease in body fat, as opposed to 8 percent in the group not receiving calcium.
According to the study, Zemel noticed that calcium stored in fat cell plays a critical role in regulating how this fat is processed by the body. The more calcium, the more fat the cell burns, which equals to more significant weight loss.
Based on the results of this study, Zemel went ahead and tested his theory with a study involving 32 obese people who followed a low-calorie diet. The results were significantly similar to the previous research, with all calcium-supplement users losing fat.
It all boils down to science. Calcium provides immediate increases in thermogenesis, which may boost metabolism, prompting our bodies to start burning fat. So, for those looking to lose weight, adding a calcium supplement may be the missing piece of the puzzle.
Calcium Diet to Lose Weight
While calcium supplements are an excellent way to meet your daily intake. It’s also important to compliment them by adding calcium-rich foods to your diet that will also stimulate fat-burning processes in the body. Remember that the recommended daily calcium intake for healthy adults is 1,000 milligrams and 1,200 mg a day for those over age 50.
If you’re trying to lose weight or want to keep an eye on your weight. Consider incorporating these calcium-rich foods into your diet:
- Non-fat dairy products
- Calcium-fortified foods and drinks
- Dark leafy greens
Keep in mind research about the effects of calcium and weight loss are ongoing. But your body still needs calcium for your overall health. As you follow a low-calorie diet to reach your weight loss goals, don’t forget to add the right calcium supplementation to maintain your bones and keep you healthy. All these factors will help you maintain a proper weight management system that won’t jeopardize your health.