When to drink milk and yogurt to lose weight

Milk and yogurt are one of the best foods for weight loss and fitness

For friends who lose weight and exercise, milk and yogurt are the best types of food.

First, milk and yogurt contain high-quality protein

There are about 3 grams of protein in 100ml of milk. The protein in milk is mainly divided into whey protein and casein, with a ratio of about 1:4!

Casein: Casein is covered by the capsule-like structure of casein micelles composed of some minerals such as calcium and phosphorus. Because it is covered, it is more difficult to absorb than whey protein, but it has more minerals! Moreover, because casein is difficult to digest, using it before going to bed can maintain the concentration of amino acids in the body for a long time and avoid muscle decomposition!

Whey protein: Whey protein includes beta-lactalbumin, alpha-lactalbumin, immunoglobulin, and some albuminins. The most abundant beta-lactalbumin is mainly composed of white acid. This amino acid is very important. It will directly generate a signal against the mammalian target protein mTOR of rapamycin, generate an MPS reaction, and promote muscle proliferation.

Secondly, milk and yogurt are also rich in calcium

The calcium content of fresh milk/yogurt is approximately 250-300 mg per box (243 ml, 250 g).

Adequate calcium in food helps decompose lipids because calcium ions are necessary for lipase activity. Among them, the calcium absorption rate of yogurt and milk is unmatched among natural foods, because milk and yogurt naturally contain vitamin D, lactose and essential amino acids that promote calcium absorption.

When to drink milk and yogurt to lose weight

During weight loss, milk and yogurt can be served at breakfast, afternoon meal, dinner, and before going to bed. The recommended daily consumption is 250-500ml. For ordinary boxes of fresh milk, a box is 250ml. Be aware that milk drinks are not milk.

Drinking milk before meals is more conducive to weight control

Studies have found that drinking milk 30 minutes before a meal can effectively control the rate of blood sugar rise after a meal. Drinking milk while eating or drinking it after eating can slightly control blood sugar, but the effect is much worse. The delayed rise in blood sugar after a meal means that the feeling of fullness lasts longer after a meal and the amount of fat synthesized is reduced.

In addition, drinking a glass of milk before a meal can also occupy part of the space in the stomach first, effectively reducing the amount of food consumed during the meal.

Drinking a glass of milk before going to bed at night helps sleep. Its calories are much lower than foods such as biscuits and instant noodles, so you don't have to worry about getting fat when drinking a glass of milk before going to bed.

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