A DIET high in dairy calcium in 2009 may aid weight loss, according to a study published in the International Journal of Obesity.

Dr Judith Bryans, director of the Dairy Council and registered nutritionist, says: “Previous studies have shown that consuming low fat dairy, as part of a calorie controlled diet, may have a beneficial effect on weight, but how it may do this is unclear. It has been proposed that calcium may reduce fat absorption. This study, therefore, investigated the effect of dairy calcium on fat excretion.”

In this study the men and women were given a high calcium diet for seven days, followed by a one week break, and then a low calcium diet for a further seven days. The fat levels excreted by the participants during both calcium diets were analysed and recorded.

Low fat dairy foods were the main source of calcium given to the participants, and the researchers found that increasing dairy calcium from 700mg/day to 2,300mg/day more than doubled the fat excreted by the participants. They suggested that the calcium may decrease the amount of fat absorbed by the body, and this could potentially lead to weight loss.

Another new study, published in Nutrition & Metabolism, found that consuming three portions of dairy a day, as part of a healthy balanced diet, may help with weight maintenance.

The subjects were put on a weight loss diet for the first three months. Those who lost 10kg or 10% of their body weight, were then divided into two groups and followed for a further six months to see if they would maintain their weight. The first group ate three servings of dairy each day, while the second group ate less than one.

At the end of the study, both groups had similar weight and body composition, despite a greater calorie intake by the group that had more dairy.

Dr Bryans continued: “This is another very positive study, as the researchers concluded that recommended levels of dairy may be included as part of a weight maintenance diet, without contributing to weight gain.”

In this study a serving of dairy was one glass (240ml) milk, one pot (227g) yoghurt or 42g hard cheese. In the UK, the Reference Nutrient Intake (RNI) of calcium for adults is 700mg per day, and to achieve this The Dairy Council recommends 200ml of milk, 150g of low fat yoghurt or 30g (matchbox size) of hard cheese.

Unfortunately, one in five men and two in five women in the UK are failing to meet the recommended daily intake for calcium of 700mg/day.

To achieve healthy weight loss with a balanced diet plan, it is of course advisable to seek the help of experts. You may want to join a respected club, where you can fight the flab along with others in the same position as yourself.