What are the effects of drinking milk at night on weight loss

Drinking milk in moderation at night can help with weight loss, but it is important to pay attention to the timing and amount of consumption. Milk is rich in high-quality protein and calcium, which can help increase satiety and promote fat metabolism, but excessive intake may affect weight loss due to calorie accumulation. Casein in milk is digested and absorbed slowly at night, which can prolong satiety and avoid extra eating caused by hunger before bedtime. Choosing low-fat or skim milk can reduce calorie intake. It is recommended to drink about 200ml 1-2 hours before bedtime, which can supplement nutrition without causing burden. Tryptophan in milk can also help improve sleep quality, and good sleep is crucial for regulating leptin and ghrelin levels. Some people may have lactose intolerance or gastrointestinal sensitivity issues, and drinking milk at night may cause bloating or indigestion, which can actually affect metabolism. High fat milk or flavored dairy products with added sugar have higher calories, and drinking them before bedtime can easily convert them into fat storage. For weight loss enthusiasts who strictly control carbohydrates, it is necessary to calculate whether the lactose content in milk exceeds the daily intake limit. During weight loss, it is recommended to include milk as part of a balanced diet, paired with whole grains or small amounts of nuts to balance blood sugar fluctuations. At the same time, maintain regular exercise habits and avoid relying solely on dietary adjustments. In case of dairy allergy or abnormal metabolism, sugar free soybean milk or almond milk and other vegetable proteins can be selected as alternatives. The specific diet plan should be formulated according to the individual constitution and the nutritionist's suggestions.