Health News · Nutrition

Calcium reduces fat cells!

500f7b5e17e9d068_milk-001Did you know that a diet including a good amount of calcium protects women from gaining “visceral fat”?– visceral fat is a dangerous fat that is deep in the abdominal cavity that collects against your organs. Studies in Journal of Nutrition note that people who consume less than 600 mg of calcium a day weigh more, have more body fat, a greater waist circumference and total abdominal fat tissue; however, researches find people who consume more calcium weigh less. BUT WHY!? The studies showed that calcium does this by converting a portion of dietary energy into heat rather than stored body fat. When people reduce their dairy consumption, the body sends a signal to make more fat to conserve the calcium while producing “higher levels of calcitriol, a hormone that triggers increased production of fat cells. Extra calcium in your diet suppresses calcitriol, leading to the breakdown of more fat, making fat cells leaner and trimmer” (Zemel). The author notes that a high dairy diet can boost weight loss as much as 70%!! His experiment gave overweight people three daily servings of yogurt, totaling 1,100 mg of calcium while the other group received 400-500 mg of calcium supplements. The results were that the yogurt eater’s waist size dropped more than an inch and a half and their weight dropped an average of 13 pounds compared with the supplement group, which lost six pounds or less and one quarter of an inch from their waist. Good sources of calcium include milk, yogurt,  and low fat cheese!

Speaking of calcium, it’s in one of the easiest snacks and meals to make…yogurt bowls! I love having them in the afternoon for a snack or even as a photo (1)-001meal because of how delicious and filling they are! I like to make mine using Greek yogurt, almond milk, nuts, fruit, and oatmeal or cereal! To see more why I love yogurt and its healthy benefits–>  Check out this post 

Try making your own!

  • 6-8 oz vanilla, plain yogurt, or any flavor (I prefer Greek light and fit yogurt, only 80 calories!)
  • 1/3 cup almond milk
  • add fruit: bananas, strawberries, blueberries, raspberries, peaches, apples
  • add 1/4 cup cereal or oatmeal or granola
  • chopped almonds, walnuts, pecans or other nuts
    optional: honey, peanut butter (try pb2), almond butter, cinnamon, protein powder

Mix together & you’ve got a delicious yogurt bowl! If you use Greek yogurt, you’ll provide yourself with more satisfying protein to keep you fuller longer. My creation usually ends up having 15-20 grams of protein & being about 200-250 calories depending on what toppings I decide to use!


34 thoughts on “Calcium reduces fat cells!

    1. I completely agree, I can’t wait until summer and spring to have them more. Right now I like to stick to my hot oatmeal because it’s so cold outside and it makes me feel all warm and happy in the morning 🙂

    1. Haha, I know some people think so because whole milk contains a lot of fat. Try for fat free or reduced fat or almond milk if you’re looking for a lower calorie version to receive calcium! Have a great day

  1. The yogurt bowls looks yummy. I love greek yogurt. It’s great to know that calcium can help us beyond keeping our bones strong.

  2. I love your blog 🙂 I will definitely be following along. Also, this yogurt bowl looks so good. I’m trying to break my habit of eating the same thing -all the time- so this would be a nice way to break up the cycle!

    1. Haha, I get in ruts of eating the same thing all the time when i really like something as well. But hey, if its healthy and yummy, its okay! This recipe is similar to an oats in a jar but less oaty and more smooth/cream texture. The oats just add a bit of chewiness or try granola and nuts if you like it crunchier. Thanks for the comment and I hope you enjoy what I share on here 🙂 have a great day!

  3. Sounds yummy! I am definitely going to incorporate some more calcium into the Greek yogurt fruit smoothies I have been making for work out recovery too.

    1. yes, he has some good points, but there are no studies to suggest that eating grass fed animal products that are handled and cooked in safe ways is bad for us, only CAFO meats and pasteurized dairy that are mishandled and overcooked that lead to problems. Pastured animal products in their raw form are inherently good for us, its what humans do them, IE process, cook them over high temps, force feed them in lots of their own excrement that make them unhealthy. dont get me wrong, i am a huge proponent of a plant based diet, but inclusion of extremely high quality animal products, allows us to eat less food, and get more nutrients like b12 for instance. Eating less means less stress on our digestive system the health of which is a major determinant in overall health. I was vegan for nearly 2 years and while i felt good initially, ended up with an overgrowth of candida and a severely strained hormonal system, not to mention very unstable emotions.

  4. I you are truely serious about natural health and traditional and science based nutrition you should check out the weston a price foundation. I noticed you have low fat pasteurized dairy in this recipe. Did you know you could eat less of a full fat raw dairy, get more nutrients and more energy than the same amount of the low fat version. I like what your doing, for the most part, I just think a new perspective on nutrition IE weston A. Price foundation, could really boost your food and nutrition knowledge.

  5. I need to to thank you for this wonderful read!
    ! I definitely loved every bit of it. I’ve got you book marked to check out new stuff you post…

Leave a Reply to health advocation Cancel reply