Transform Your Body with These Top 10 Dairy Superfoods for Shedding Pounds

Dairy naturally contains important nutrients like calcium and protein, and research has shown that it can absolutely be a part of a balanced weight loss diet. One 2019 review found that dairy foods—even whole-fat options—don’t lead to weight gain. In fact, they may decrease body fat and increase lean body mass. Additionally, consuming fermented dairy products, such as yogurt and cheese, is not only linked to a lower risk of cardiovascular disease but may also protect against type 2 diabetes.

2% milk

People may often assume that they can’t have milk when they’re trying to lose weight, often because it contains fat and natural sugars. But this simply isn’t true! According to Lauren Manaker, MS, RDN, 2% milk can help you achieve your goals.

Manaker also adds that the protein content in 2% milk “aids in muscle repair and growth, which can be particularly useful after exercise sessions.”

 25 Superfoods That Are Surprisingly High in Protein

Regular Yogurt


Firs, this dairy product contains protein, which can help you feel more satiated, boost your metabolism, and help you build lean muscle mass. On top of its protein content, yogurt is fermented, making it an excellent source of probiotics. These probiotics can directly improve your gut microbiome, and a healthy gut has been linked to greater weight loss and management.6254a4d1642c605c54bf1cab17d50f1e

 The 11 Best Yogurts for Weight Loss

Greek Yogurt


Aside from the flavor differences, Greek yogurt is also naturally lower in sugar and higher in protein than regular yogurt. Protein can help you lose weight for many reasons, and some people choose to cut down on their sugar intake because of the link between high-sugar consumption and weight gain.

 The 6 Healthiest Greek Yogurts



“The protein in skyr helps promote satiety, making one feel fuller for longer periods, which can lead to a reduction in overall calorie intake,” she says. “Furthermore, the probiotics present in skyr aid in improving gut health, which is crucial for maintaining a healthy metabolism.”



“Its unique fermentation process, involving the culture of kefir grains in milk, results in a tangy, slightly carbonated drink that supports digestive health through its probiotic content,” she says. “These beneficial bacteria may boost metabolism and enhance the body’s ability to digest and assimilate nutrients effectively.”

 7 Fermented Foods Scientifically Linked to Better Health

Cottage Cheese


Because of how easy it is to add to your favorite foods, and the fact that it has a lower fat content and tons of protein, cottage cheese is an excellent dairy food for those trying to lose weight.


If you haven’t tried labneh yet, you’re missing out—not just because of its health benefits but because of its addictingly tasty flavors.

She adds, “the probiotics found in labneh assist in maintaining a healthy gut microbiome, which is crucial for digestion and may play a role in weight management.”

String Cheese


If you want to add some fiber to your snack, which is a nutrient that can also help you feel more full, add some apple slices or some whole-wheat crackers to your plate.

Fortified Milk

Any time you go to the store, you know there are rows and rows of different types of milk to choose from. Although we’ve already discussed that dairy milk comes with helpful nutrients like fat, protein, and calcium, you can also buy fortified cow’s milk, which means certain vitamins have been added to the milk in addition to what’s naturally there.

According to a study published in the International Journal of Preventative Medicine, deficiency in vitamin D has been connected to a greater risk of obesity, and supplementing this vitamin can help with weight loss. Another study found that there is a possible connection between vitamin A and weight loss (as well as abdominal fat loss, specifically), but this was an animal study and more research is needed overall.

Pre-Portioned Cheese Spreads

Similar to string cheese, pre-portioned cheese wedges are a great weight-loss snack. Many brands make spreadable cheese that comes individually wrapped and are lower in calories while still maintaining their protein and calcium content. These snacks work great for weight loss because you can keep your calories at bay and still enjoy a savory snack.

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