Will drinking milk at night during weight loss lead to weight gain

Drinking milk in moderation at night during weight loss generally does not lead to weight gain. Whole milk has a high calorie content and should be consumed in moderation. Milk is rich in high-quality protein and calcium, which helps maintain muscle mass and promote fat metabolism, but attention should be paid to total calorie balance. The fat content and calories of milk are key factors affecting weight loss. A 250ml glass of whole milk contains approximately 150 calories, while skim milk only has around 80 calories. The metabolic rate of the human body decreases at night, but casein in milk is digested slowly and can continue to provide amino acids to help repair muscle tissue. Conjugated linoleic acid in dairy products has also been proven to regulate body fat, with the key being to include milk calories in the total daily intake. Choose skim or low-fat milk within 200ml, avoid adding sugar, and pair with a small amount of nuts to prolong satiety.

Some populations may have lactose intolerance or gastrointestinal discomfort caused by drinking before bedtime. This group of people can choose lactose free milk or drink it at dinner, and whey protein powder is also an alternative option. Studies have shown that excessive intake of high-fat dairy products may affect insulin sensitivity, and obese individuals with metabolic syndrome should consult a nutritionist to adjust their dairy intake ratio. Although tryptophan in milk helps with sleep, excessive protein intake may increase the burden on the kidneys.

It is recommended to include milk as an evening snack and reduce the amount of staple food for dinner accordingly to maintain a calorie deficit. Paired with a 30 minute walk or light stretching exercise can optimize nutrient absorption. Develop the habit of recording diet, adjust the type and amount of dairy products intake according to weight changes, and lactose intolerant individuals can choose fermented dairy products as a substitute. maintaining a diverse diet structure during weight loss is more important than controlling a single food.