The Milk And Cheese Diet

The ubiquitous "Got Milk?" ads remind us that we need calcium for strong bones and teeth from the time we are toddlers through our senior years. But researchers are learning that diets rich in calcium also provide another benefit: they help ward off obesity. The latest findings, presented last week at a meeting of the American Society for Nutritional Sciences, come from a study of 321 girls, ages 9 to 14, conducted by Rachel Novotny and colleagues at the University of Hawaii. The girls who consumed more calcium weighed less and had less abdominal fat.

It made little difference whether the calcium came from dairy foods or from a combination of dietary sources and supplements. It also didn't take much calcium to have an effect: an extra serving of dairy a day — a cup of milk or a thumb-size piece of cheese — translated into 2 lbs. less weight. Calcium, Novotny explains, increases the body's ability to break down fat while reducing the rate of fat synthesis. But calories still matter for weight control; the best way to stay trim is to eat less and exercise more. And remember: low-fat or fat-free dairy products are rich in calcium, as are broccoli, nuts, beans and sardines.