Does drinking pure milk cause weight gain

Drinking pure milk generally does not directly lead to weight gain. Whether to gain weight mainly depends on the balance between daily total calorie intake and consumption. Pure milk is rich in high-quality protein and calcium. Moderate consumption can help supplement nutrients, but excessive intake may lead to weight gain due to calorie surplus. Pure milk contains approximately 54 calories per 100 milliliters, making it a medium calorie beverage. Normal adults who drink 250-300 milliliters of pure milk daily, combined with a balanced diet and exercise, usually do not cause obesity. The whey protein and casein in milk can enhance satiety, reduce intake of other high calorie foods, and may even help control weight. People with lactose intolerance can choose low lactose milk or yogurt as a substitute to avoid metabolic effects caused by indigestion.

Some populations may have metabolic disorders related to fat in milk, or consume milk as an extra meal for a long time without reducing their main meal intake, which may lead to calorie accumulation. Whole milk has a high fat content, and it is recommended to choose low-fat or skim products during the weight loss period. Drinking a large amount of milk before bedtime may increase the probability of fat storage due to reduced nighttime metabolism. It is recommended to adjust the drinking time to breakfast or after exercise.

It is recommended to adjust the intake of milk according to individual physique and activity, match it with foods with low glycemic index such as whole grains and vegetables, and avoid eating with high sugar Dim sum. People with dairy allergy can substitute vegetable protein drinks such as soybean milk and almond milk. Maintaining regular exercise habits is the key to preventing excessive calorie intake. Combining 30 minutes of aerobic exercise with strength training daily can effectively improve basal metabolic rate.