What are the foods for weight loss or gain with milk

Milk can help with weight loss or lead to weight gain, depending on the intake and combination. Whole milk with high calories may promote weight gain, while skim milk or low-fat milk is more suitable for people who want to lose weight. Milk paired with high fiber foods can help control weight, while pairing with high sugar foods can easily lead to excess calories. The high-quality protein and calcium in milk can enhance satiety, reduce the intake of other high calorie foods, and have a positive effect on weight control. Choosing skim milk can avoid excessive fat intake, and the calorie content per cup is much lower than that of whole milk. Lactose intolerant individuals can choose lactose free milk to avoid digestive problems affecting metabolism. The probiotics in yogurt help regulate the gut microbiota and promote the efficiency of fat metabolism. Whole milk contains a high proportion of animal fat, and long-term excessive consumption may lead to calorie accumulation. Flavored milk or dairy beverages with added sugar are high sugar and high calorie drinks that can easily promote fat synthesis. Drinking a large amount of milk before bedtime may be converted into fat storage due to the inability to burn calories in a timely manner. People with dairy allergies who consume milk may trigger inflammatory reactions, indirectly affecting metabolic function. Some processed dairy products such as cheese contain a large amount of added fat and salt, which is not conducive to weight management. Reasonably controlling the intake of dairy products is the key to weight management. It is recommended that weight loss individuals prioritize low-fat and sugar free dairy products, with a daily intake of no more than 300 milliliters. Eating with whole grains, vegetables, and fruits can balance nutrient intake and avoid consuming them together with refined carbohydrates. Lactose intolerant individuals can start with a small amount of yogurt, and moderate consumption of milk after exercise can help with muscle repair. Develop the habit of reading food ingredient lists and avoid consuming dairy beverages with high sugar content. People with special constitutions should adjust their dairy product intake plan under the guidance of a doctor.