4) Dairy Products
Fat-free or low-fat milk, yogurt, cheese, cottage cheese. Superpowers: Building strong bones, firing up weight loss Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium Fight against: Osteoporosis, obesity, high blood pressure, cancer Sidekicks: None Impostors: Whole milk, frozen yogurt
Why you should eat this?
Dairy is nutrition’s version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well. Just take a look at the mounting evidence that calcium is a prime belly-buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less calcium. Researchers think the mineral probably prevents weight gain by increasing the breakdown of body fat and hampering its formation. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. But I recommend milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you’re full. Sprinkling in chocolate whey powder can help curb sweet cravings.