Can soybean milk lose weight

Proper drinking of soybean milk can help to lose weight, but it needs to be accompanied by diet control and exercise.

soybean milk contains high-quality protein and soybean isoflavones, which can increase satiety and regulate fat metabolism. Every 100 ml sugar free soybean milk contains only 30-40 kcal of calories, which is lower than the same amount of milk. Its dietary fiber can slow down gastric emptying rate and reduce the frequency of hunger attacks. Soy protein can also promote muscle synthesis and increase basal metabolic rate by 5-10%. However, relying solely on soybean milk can not achieve significant weight loss, and the following points should be noted.

Some soybean milk sold in the market contains added sugar, and 250 ml sugary soybean milk may have more than 150 kcal of calories. Drinking more than 500 milliliters per day may cause bloating, and soy trypsin inhibitors can affect protein absorption. Excessive consumption by individuals with hypothyroidism may interfere with iodine metabolism. It is not recommended to use soybean milk to completely replace meals, which may lead to vitamin B12 deficiency for a long time.

It is recommended to choose sugar free freshly ground soybean milk, and 200-300ml per day is appropriate. Soybean milk can be used as a source of protein for breakfast, with whole wheat bread and vegetables. Drinking within 30 minutes after exercise can help with muscle repair. Avoid consuming eggs together as it may affect absorption efficiency, and individuals with gastrointestinal allergies should drink in small amounts in portions. To achieve healthy weight loss, it is necessary to cooperate with 30 minutes of aerobic exercise and calorie control in daily diet.