Dairy and Calcium

[Soul12]

I have read several studies that claim calcium and dairy help with fat loss. Then I read on most BB boards that you should limit dairy when trying to lose fat. I am a bit confused. Does anybody have any advice and does dairy help with weight loss? My main concern is if I limit my dairy and calcium does that mean I will burn less fat and more muscle as fuel. Sorry if I sound stupid.

 

[MDR]

There is a bit of sugar in dairy products like milk. I don't eat a lot of dairy if I am cutting, but I've never found the need to eliminate it completely.

 

[Merkaba]

cutting is more about calories in vs calories out. Eating sugars is a problem because they are relatively empty calories and sometimes make you crave more. So the next thing you know you've missed the opportunity to eat something better with better nutrition while staying under caloric maintenance. by the time you eat a serving or two of dairy you couldve had a lean meat source instead. You can get calcium from veggies.

 

[Soul12]

Thanks guys, will continue to use in moderation.

 

[vortrit]

There is a bit of sugar in dairy products like milk. I don't eat a lot of dairy if I am cutting, but I've never found the need to eliminate it completely.

But I believer the sugar in milk is lactose which is not like regular table sugar although I do try to limit it I don't think it's quite as bad as table sugar.

 

[Marat]

cutting is more about calories in vs calories out.

I've noticed that there seems to be a major tendency towards picking at the minutiae instead of focusing on getting the 'fundamentals' in order. In regard to the goal of getting leaner, it doesn't matter where you are getting your calories from if you are eating in a surplus.

Eating sugars is a problem because they are relatively empty calories and sometimes make you crave more [...] by the time you eat a serving or two of dairy you couldve had a lean meat source instead.

Additionally, as one's calories decrease the importance of getting more nutritionally dense foods increases. Using milk as a sugar source leaves out the fiber and roughage that one would get from vegetables.

 

[Marat]

But I believer the sugar in milk is lactose which is not like regular table sugar although I do try to limit it I don't think it's quite as bad as table sugar.

You are correct -- the lactose is a polymer of glucose and galactose while sucrose (table sugar) is a polymer of glucose and fructose.

The importance of the statement isn't to learn nutrition trivia but to recognize that milk sugar does not contain fructose. In high (I recognize the vagueness of that adjective) amounts of fructose seems to have a negative affect on overall 'metabolism'.

The practical issue with milk sugar is that, as mentioned by Merkaba, is relatively 'empty', especially in regard to cutting.

Nonetheless, it has been a staple for bulking for decades. However, the milk of today is not the same as yesterday. That's a completely different conversation that leads away from the point that nutritionally dense food is especially important during cutting and even though one can get away with milk sugar from a calorie in/calorie out standpoint, it may have negative influences on satiety, especially when one can select vegetables for a primary carb source.

 

[MDR]

For me, I just use a cup or two a day. I've never been a huge milk drinker. I can understand the point of someone in a severe cut as in contest preparation avoiding milk altogether. But for most people milk in moderation is no big deal, as long as your diet is solid in other areas.

 

[vortrit]

You are correct -- the lactose is a polymer of glucose and galactose while sucrose (table sugar) is a polymer of glucose and fructose.

The importance of the statement isn't to learn nutrition trivia but to recognize that milk sugar does not contain fructose. In high (I recognize the vagueness of that adjective) amounts of fructose seems to have a negative affect on overall 'metabolism'.

The practical issue with milk sugar is that, as mentioned by Merkaba, is relatively 'empty', especially in regard to cutting.

Nonetheless, it has been a staple for bulking for decades. However, the milk of today is not the same as yesterday. That's a completely different conversation that leads away from the point that nutritionally dense food is especially important during cutting and even though one can get away with milk sugar from a calorie in/calorie out standpoint, it may have negative influences on satiety, especially when one can select vegetables for a primary carb source.

And in simple terms FRUCOSE is the sugar found usually in fruit.

 

[Marat]

Yep.