Does drinking milk before bedtime during weight loss affect weight loss

Drinking milk before bedtime during weight loss usually does not significantly affect weight loss, but it should be combined with daily calorie control. Milk is rich in high-quality protein and calcium, which helps maintain muscle mass and promote sleep, but excessive intake may increase extra calorie intake. Milk, as a low glycemic index food, does not cause drastic fluctuations in blood sugar levels when consumed before bedtime. Its tryptophan content can also help improve sleep quality. 200ml of whole milk contains approximately 120 calories. If the total calorie intake throughout the day does not exceed the standard, this portion of calories can be naturally consumed through daily activities. Some studies have shown that calcium in dairy products may help inhibit fat synthesis and have potential benefits for weight management. Some people may have lactose intolerance or slow digestion, and may experience gastrointestinal discomfort or morning edema after drinking. High fat milk has a high content of saturated fat, and long-term excess may increase cardiovascular burden. It is recommended to choose skim or low-fat milk during the weight loss period, control the single consumption amount within 200 milliliters, and avoid adding high calorie ingredients such as sugar. During weight loss, it is recommended to maintain a daily calorie deficit of 300-500 calories. It is suggested to include milk in the daily protein allocation plan and prioritize supplementing after exercise or breakfast. Pair with moderate amounts of vegetables, fruits, and whole grains to avoid high sugar and high-fat diets at night. Regularly monitor weight changes, and adjust dairy intake if there is a sustained plateau period. Individuals with lactose intolerance can choose lactose free milk or yogurt as a substitute.