PRESCRIPTIONS
Effects of calcium tablets, milk differ
By Amy Tousman
Q. I've heard that milk helps you lose weight. What about using calcium tablets instead of drinking milk?
A. As part of a reduced-calorie diet, calcium may enhance fat and weight loss. Some studies show calcium supplements may be useful in weight control, while others show no effect. Dairy products such as milk and yogurt seem to produce more weight loss than calcium supplements.
Calcium's role in weight loss was discovered by accident. Twenty years ago, a study of calcium's role in controlling blood pressure had an unexpected result. Participants who added two cups of yogurt to their daily diet lost 11 pounds without changing anything else about their diet or activity.
Since then, other studies have shown similar results.
Recently, researchers have discovered how calcium helps control weight. When calcium intakes are low, calcium inside fat cells increases. This extra calcium signals the body to produce and store more fat.
When calcium intakes are increased, less fat is stored. This not only prevents weight gain, but increases weight loss.
In a recent study published in the Journal of Clinical Endocrinology and Metabolism, calcium from dairy products was compared to calcium from supplements.
Two groups of obese volunteers consumed 1200 to 1300 milligrams of calcium daily. One of these groups got most of their calcium from a supplement.
The other group's calcium came from dairy products. A third group consumed only 400 to 500 milligrams of calcium. All groups followed a reduced-calorie diet.
All three groups lost weight; however, the higher-calcium groups lost more weight and body fat. The high-dairy group lost the most weight and body fat, averaging a 24 pound weight loss in 24 weeks. Most of the fat came off from the trunk region of the body.
Dairy products may influence which areas of the body lose fat. In one study, two groups of obese people decreased their daily food intake by 500 calories. One group added three servings of yogurt to the diet. This group lost 22 percent more weight, 61 percent more body fat, and 81 percent more fat from their mid-sections than those who did not add yogurt.
Calcium shows promise as a weight-loss aide in conjunction with a sensible, reduced-calorie diet. Adding calcium to a high-calorie, high-fat diet will not get you results.
Calcium supplements may be helpful, but 16 to 24 ounces of skim milk or light yogurt daily can do even more.
Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic & Hospital. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.
