Milk is a very healthy food, there is no doubt about it. Benefits of drinking milk from a young age are pretty much self explanatory, and this is a well known fact. Many people continue drinking milk later on, as a part of their everyday diet.
Milk is also avaliable in a lot of different dishes as an ingridient, so we don’t always know it is there. This is also a very popular food with people that want to stay healthy and maintain a healthy eating plan. But when it comes to drinking milk when we are on a diet, it doesn’t mean it is okay to consume it as much as we can. So, we must keep a certain limit so that we don’t gain on pounds that we don’t want.
Milk is also a good choice for everyone that wants to gain weight. If you want to find a healthy option, and gain some weight without eating unhealthy, then choose milk.
Nutritional information about milk
Depending on the fact, how much fat there is in the milk, calories may vary. So, if you go for the whole milk, one cup of it contains about 150 calories, reduced 2% contains about 120 calories, low-fat contains about 100calories and fat-free milk contains about 80 calories.
If you are keeping track about how much calories you intake, these are the percentages you want to be careful about. Not all types of milk are okay when you are on diet, and as you can see, their calorie range is quite different.
Milk also contains high amount of protein. The amount of proteins in the milk doesn’t depend on the fact whether it is fat-free milk or whole milk. So, one cup of milk contains about 8 grams of protein. Milk is also high in carbohydrates, and they are mostly limited in diets for those who want to lose weight. One cup contains about 12 grams of carbohydrates, and again this doesn’t vary depending on the fact whether it is fat-free or whole milk.
Other beneficial components that are found in milk are: vitamin A, vitamin B12, potassium, vitamin C, calcium, folate, magnesium, phosphorus and many others. Casein which is a type of protein, helps the absorption of minerals, like calcium and phosphorus. So, this makes milk an excellent choice of food that will provide you enough vitamins and minerals, that will make your bones stronger, and it will do that with certainty since it contains a lot of casein.
Casein will also make your blood pressure levels lower, so in some way it protects your heart as well.
Milk is a very good source of high quality proteins, with high amount of essential amino acids. These components will make your bones stronger, keep your blood vessels healthy and strong and give you protection from all infections and diseases.
Drinking milk when on diet
When it comes to eating healthy and trying not to gain weight, you must always keep in mind not to eat too much. This is the golden rule of any diet plan. If you cross this border too often, then you will find yourself with more pounds than ever.
We can pack on calories from different sources. It can come from protein, carbohydrates and fat. We get about 4 calories from every gram of carbohydrates and protein we eat, but from fat we get a lot more. Every gram of fat gives us 9 calories, which is a significant amount when we multiply it by our whole meal weight.
This is very important when choosing milk. If you go for the whole milk, you will pack in more calories, due to the higher amount of fat this type contains. And if you go for the fat free milk, you will get less calories and same amount of healthy nutrients from milk. When you compare one cup of fat-free milk and one cup of whole milk the main difference is about 70 calories worth. And there you can the benefits of the right choice when it comes to milk.
So, even if it’s about milk, like in this case, you must incorporate calories from it in your meal plan, so that it doesn’t go over the set limit. Milk is very easily confused for a healthy food that we can eat as much as we want, but that is not the case.
Always make sure to check the labels, and choose the ones that are fat-free or 1%. Because, as I already mentioned it is important which type you will choose. So, drinking milk won’t make you gain weight if it is a part of your meal plan. Incorporate milk every now and then, and in different ways, so that it doesn’t take over your whole diet plan.
And most importantly exercise according to plan, and no food will be a problem. Dont buy into theories that calories don’t count, they are very important, and they can make or brake your diet plans.
Different types of milk products
We can find milk in a big amount of different products, and for some of them we are sure that they are good, but for others we are not that certain.
Products like puddings and foods similar to that are not really healthy. They do contain milk, but they also pack in a lot of other not so healthy components that you can eat, and unknowingly set your diet of course. The biggest problem is the sugar and sodium that are found in these products.
They contain large amounts of it and therefore are not good for your diet at all. When planning on eating milk products, don’t go for the fact that milk in every form is okay, always read the labels, just to be on the safe side.
Other types of milk products are butter, yogurt, cheese and cream. When choosing these products make sure to readthe label, and be careful about the amount of sodium and sugar these products contain. Overall they are not a good option so you better go for regular milk instead of these products.
Drinking milk for weight gain
If you can be counted into the category of people that want to gain weight, then milk might be the right choice. It is not only healthy, but it will provide you a good amount of beneficial components and calories, that don’t come from sugar or fatty foods.
One ounce of milk (2% milk) contains about 122 calories. If your goal is to gain weight then you can add milk to your daily meal plan, and increase your daily calorie intake by 500 calories. It is best to drink milk at night, or right before bed. Because at this time our bodies slow down, and everything we eat or drink will be redirected to weight gain.
Other thing you can do is to mix one 8-ounce serving of milk with ¼ cup of dry milk powder. This way you will gain a pound every 15 days. This might yound like too little, but you want to make sure you don’t surprise your body with too big calorie intake, since that is not good for you.
Always go step by step when decreasing your calorie intake, so you don’t make yourself feel even worse. If your goal is to gain muscles, then milk is again the right choice. Many studies show that consumption of milk and other dairy products helped with gaining weight, and lean mass while preserving bone and getting rid of undesirable body fat.
In conclusion, milk is a very healthy food. Whether you are trying to gain weight or lose it, always make sure to check the labels, if your goal is to lose weight, then go for skim milk options, and if your goal is weight gain, you can go ahead and choose the whole milk types.
This will provide you enough beneficial nutrients with adding in all the healthy components your body needs. Try different recipes or go for simple milk so that you are sure about how much calories you are taking in. Don’t go overboard because adding additional 500 calories is just enough. If you are gaining weight, drink milk before bed because this is the best way to pack on extra pounds, since our bodies are asleep and our digestive system is much slower.
So, milk is a great opton for weight gain or weight loss, depending on your goals.