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Finding The Right Milk Alternative For Weight Loss

by Steve Theunissen
milk alternative

If you are one of the many people who have made the switch to a dairy-free diet to lose weight, you are probably wondering what the best milk alternative for weight loss is. Most people automatically assume that milk is the way to go since it contains all of the necessary vitamins and nutrients needed for good health. That may be true, but did you know that there are other alternatives out there? Other than cow’s milk, you could also substitute soy milk, rice milk, or rice milk. No matter which one you choose, you can still enjoy all of the benefits associated with a healthy dairy diet. [1]

Which Is The Best Milk To Drink If You Want To Lose Weight?

  • Soy Milk vs. Whole Milk. The first thing you need to understand when it comes to selecting the best milk substitute is that there really is no right or wrong answer. It really depends on your goals. For instance, if you are simply trying to lower your cholesterol levels, a low-saturated fat dairy product like soy milk may be a better choice than cow’s milk.
  • Rice Milk vs. Soy Milk is often thought to be a healthier substitute, and it does contain some of the same health benefits that cow’s milk does. However, rice milk is often considered to be a “no-fat” dairy product, which means it contains no saturated fat and plenty of protein. For those who still want a healthy milk option but don’t care for the saturated fat, rice milk is definitely a good choice. [2]

Rice Milk vs. Rice Milk Soy has some health benefits, but rice milk can actually cause more problems in people who have lactose intolerance or who have problems digesting lactose. First of all, cow’s milk contains casein, a nutrient that cow’s milk lovers absolutely adore. However, humans cannot digest casein, which means they get little to no nutritional benefit from drinking it. Soy, on the other hand, is made up of mostly protein. Unfortunately, many soy foods are also very high in fat and are also digested very poorly by people with lactose intolerance or sensitive diets. Therefore, soy is not really a good choice for people who want to lose weight loss. [3]

Yogurt vs. Dairy Milk Yogurt is a great choice for those who are lactose intolerant or who have problems digesting dairy milk. But even though yogurt does provide a handful of calcium, it also contains lots of calories and fat. That’s why you should also be careful about how much-saturated fat (and calories from other sources) you choose to put into your diet. Dairy milk is also often high in lactose, which means that it will take quite a few hours for you to digest it and break it down. [4]

Yogurt and Rice Milk The best dairy milk is rice milk because it has all the calcium and other nutrients that you need without too many calories. It is also generally digested quite well by most people and can be used as a snack or in creamy sauces and soups. Rice milk is a good, healthy choice for rice lovers as well. Soy milk and tofu milk Both soy milk and tofu milk are low in calories, and soy milk is a good substitute for regular milk. However, soy milk tends to lack lactic acid, which can cause stomach discomfort for some people.

Whole Foods vs. Organic Foods One of the best milk options for weight loss is organic milk since it contains no artificial ingredients and is free from any lactose-like aftertaste that artificial milk may have. Organic milk can be used in casseroles, shakes, smoothies, and many other cooking applications. However, organic milk may not be the best choice if you are allergic to dairy. Many organic brands are free of lactose, but they also lack other important nutrients. Therefore, organic milk may not be a good choice for people who suffer from lactose intolerance or other conditions that restrict their intake of other dairy products.

The Healthiest Milk Options

It can be a challenge when you are trying to lose weight and one of the best milk for weight loss options you have is low-fat or reduced-calorie milk. Milk provides many of the necessary vitamins and nutrients that your body needs, as well as the protein you need to maintain muscle tissue and a reduced risk of developing heart disease. However, there are some important facts that should be considered before choosing this popular beverage for weight loss.

Even though it is considered to be a healthy beverage, not all milk is going to be good for you. Many of them contain excessive calories and they do not have good sources of protein. These are the two factors that affect weight loss and having the best milk for weight loss depends on getting the right type of protein in your diet and drinking plenty of water.

The first thing you need to consider when choosing good milk for weight loss option is the source of the dairy product. While some people can tolerate cow’s milk quite well, others have severe lactose intolerance. If you are the type of person who has a problem with lactose intolerance, you may want to consider an alternative option such as almond milk or soy milk. Each of these types of dairy products is made from different types of milk that are derived from different sources.

If you have a problem with lactose intolerance, the first dairy milk for weight loss option you should consider is almond milk. This type of dairy milk has less lactose than most other types of milk, which allows people who have lactose intolerance to consume it without it having a negative effect on their digestive system. There are also many soy milk alternatives available, which are also low in lactose. Soy milk does, however, have a high level of fat. [4]

A second option that you have available to you when it comes to dairy products is organic milk. Organic milk is grass-fed and free of the hormones and antibiotics commonly administered to dairy animals. This means that it contains higher levels of nutrients, as well as more vitamins and minerals. This type of milk is also usually lower in fats and sugars. However, organic milk does not provide as many nutrients compared to cow’s milk, which is generally thought to be the best milk for weight loss.

Healthiest Milk to Drink if You Want to Lose Weight

Whole milk is also another option, although this one is slightly harder to find. Whole milk comes from the natural cycle of cows, but it must be processed in order to become palatable. The longer the milk is processed, the less healthy it becomes. Therefore, whole milk may not be the best choice for those who are watching their fat intake and calories.

Reduced-fat milk may be an option for some people, especially if you are trying to lose weight and are a bit worried about the fat content in regular cow milk. Low-fat or reduced-fat milk contains only about four percent of the calories of regular cow milk, yet it still contains many nutrients. Reduced-fat milk contains more protein and calcium than regular cow milk, which can make it an excellent choice for milk substitutes. Some people who have high blood pressure or cholesterol may want to avoid reduced-fat milk, though. Because of its increased fat content, regular milk may raise their cholesterol level. [5]

Regular cow milk is still the best choice, even for people trying to lose weight or those who are watching their fat intake. If you’re looking for a drink that tastes good and is low in fat, skim is probably the best choice. Skimmed milk has most of the vitamins and minerals you need without having to worry about additional calories or nutrition. Regular milk is low in protein and iron, while skim is better at providing all the important nutrients.

Final Thoughts

If you are trying to reduce your weight, milk is an obvious choice to make. However, if you’re a lactose-intolerant person, you should also consider avoiding milk products altogether, especially if you want to lose weight. Since most milk items contain lactose, even organic and naturally produced varieties, the intolerant person can get sick easily from eating too much dairy. Therefore, it is wise to learn about the different milk options for weight loss before deciding how to consume it.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. http://www.milkfacts.info/Milk%20Composition/VitaminsMinerals.htm
  2. https://www.fitday.com/fitness-articles/nutrition/healthy-eating/pros-and-cons-of-rice-milk.html
  3. https://my.clevelandclinic.org/health/articles/17491-soy-foods
  4. https://en.wikipedia.org/wiki/Lactose_intolerance
  5. https://milklife.com/articles/nutrition/types-of-dairy-milk

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