We Indians need to get our daily dose of doodh, dahi, and ghee, irrespective of whether we are trying to lose weight or not. And the good news is that dairy products do not act as roadblock in your weight loss journey; since they are a good source of protein, calcium, they support metabolism and weight loss. However, a lot of people out there have lactose intolerance, which is a condition in which a person’s body lacks the enzyme lactase, which is needed to digest lactose, a type of sugar found in milk and other dairy products. People with lactose intolerance experience bloating, flatulence, diarrhea, abdominal pain upon consumption of dairy products. In some others, dairy products have been found to trigger acne and inflammation. In such cases, people with lactose intolerance and sensitivities should completely avoid dairy products, but for those who love them, here are some of the best ways to consume dairy for weight loss without triggering inflammation.
1. Choose Low-Lactose Products: Greek yogurt, paneer, kefir, etc., have low lactose content, which is easier to digest, and would not cause too much inflammation. They all benefit weight loss in one way or the other – Greek yogurt and paneer being high in protein and healthy fats and kefir being a probiotic which is also rich in protein.
2. Opt for Cottage Cheese/Paneer, Good Source of Protein: Cottage cheese would be a good addition to your weight loss journey because it is a rich source of protein (with up to 18 gm of protein in 100 gm). Protein keeps you satiated for long, burns more calories, helps build lean muscle as well. Cottage cheese is also a good source of calcium, vitamin B12, and other nutrients that amp up the metabolism too. Not to mention, paneer ranks high on the taste factor as well and can be used to make a variety of dishes. Also read: “7 High-Protein Snacks To Boost Weight Loss.”
3. Opt for Organic and Grass-Fed Dairy: Organic and grass-fed dairy products undergo minimal processing, with fewer additives, and higher nutrient profile that help with weight loss.
4. Try Non-Dairy Alternatives: If you want to give up dairy completely but want similar kind of benefits, there are multiple options available – almond milk, coconut milk, soy milk, tofu, etc., are some good dairy substitutes. Also read: “9 Tips To Make Weight Loss Easier.”
5. Heal your Gut with Dairy That has Probiotics: Probiotics can help improve gut health and fight inflammation. Fermented dairy products like kefir, Greek yogurt are rich sources of probiotics. Kefir also boosts metabolism and the protein and healthy fats in Greek yogurt boost weight loss.
Summing up, it’s recommended to avoid dairy products if you experience inflammation or acne flare up. Also, do keep the calorie count in mind and practice portion control because cheese, paneer, ghee, etc., have a higher calorie count. If you have concerns about consuming dairy or have allergic reaction to any dairy product, do consult your doctor for advice. Most importantly, if weight loss is on your mind, subscribe to the Rati Beauty app for detailed diet plans and strategies.