Why Dairy Could Be Stalling Your Weight Loss
If you've been struggling to lose weight despite eating well and exercising, dairy could be the sneaky culprit holding you back. While many people view dairy products as a source of protein, calcium, and other essential nutrients, their role in weight loss (or lack thereof) often gets overlooked.
Dairy Promotes Insulin Spikes
Even though dairy is low on the glycemic index (it doesn’t raise blood sugar immediately), it has a high insulin index. This means dairy, especially milk and yogurt, triggers a significant release of insulin. High insulin levels can lead to fat storage and make it harder for your body to burn fat effectively.
Why it matters: If you’re insulin resistant or trying to lose stubborn weight, constantly elevated insulin levels can be counterproductive.
Dairy Contains Hormones That Affect Metabolism
Dairy naturally contains hormones like estrogen and IGF-1 (insulin-like growth factor), which are meant to support the growth of calves. However, in humans, these hormones can interfere with your metabolism and promote weight gain.
IGF-1: Stimulates fat storage and may increase inflammation.
Estrogen: Excess estrogen from dairy can lead to hormonal imbalances, particularly in women, making weight loss even more challenging.
Dairy Is Inflammatory for Many People
Dairy is one of the most common food sensitivities, even in people who don’t notice immediate symptoms. Lactose (milk sugar) and casein (milk protein) can trigger an inflammatory response, causing bloating, fluid retention, and weight gain. Chronic inflammation can slow down metabolism and impair fat-burning processes.
How to know if dairy is an issue: Pay attention to symptoms like bloating, acne, digestive issues, and joint pain when consuming dairy. Taking out dairy can sometimes clear up acne with in a couple of weeks.
Dairy Contains Hidden Sugars
Flavored yogurts, coffee creamers, and even some milk brands contain hidden sugars that can sabotage your weight loss efforts. For example, a single serving of flavored yogurt can contain up to 20 grams of sugar—almost as much as a candy bar!
Dairy Can Disrupt Gut Health
Your gut microbiome plays a key role in weight management. Dairy can disrupt this balance, particularly if you have lactose intolerance or sensitivities. Poor gut health can lead to inflammation, poor digestion, and even weight gain.
So, Should You Cut Out Dairy?
While dairy isn’t bad for everyone, if you’re trying to lose weight and haven’t seen results, cutting back or eliminating it for 2-4 weeks could provide clarity. Focus on alternatives rich in healthy fats and protein, such as:
Plant-based milks (unsweetened almond, coconut, or cashew milk)
Avocados, nuts, and seeds for healthy fats
Non-dairy yogurts made from coconut or cashews
Have any questions? Reach out! I am always happy to help.
In health,
Dr. Jennette Malsbury