Can I Drink Milk After Workout For Weight Loss

It’s a common question: can you drink milk after a workout to help you lose weight?

If you’ve ever tried drinking milk after a workout, you might have noticed that it doesn’t really work. It seems like a lot of people think that drinking milk will help them lose weight. But is it true?

We’re going to take a look at the science behind this myth, and see if it’s actually possible or not!

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Can I Drink Milk After Workout For Weight Loss

Most of us have reached for that sports drink after playing a game of soccer, going for a run or after a session at the gym. But should we be reaching for a different beverage? Sports drinks have carbohydrates and electrolytes to help us recover after exercise, but could a glass of milk provide equal benefit with an extra hit of nutrients?  

We asked exercise and nutrition expert, Dr. Brian Roy, Professor of Kinesiology at Brock University, to fill us in on the best beverage for post-exercise recovery.  

What are the benefits of drinking milk post-exercise compared to sports electrolyte drinks?  

 Dr. Roy: “Milk is a good choice following exercise for athletes who are not lactose intolerant and do not have a dairy allergy.”  

 “The main reasons why milk is beneficial following exercise is that: milk is a very good source of carbohydrates. The carbohydrate content of milk is similar to sports drinks.  For example, a 250mL (one cup) serving of 1% partially skimmed milk contains 12g of carbohydrates, while the same size serving of 2% partially skimmed chocolate milk contains 27g of carbohydrate, and a similar size serving of a traditional sports drink (carbohydrates and electrolytes) contains approximately 15g of carbohydrates. The carbohydrate source in white milk is lactose, which is digested into the sugars glucose and galactose. These sugars help to replenish carbohydrate stores within the body. Chocolate milk has an even greater amount of carbohydrate in it and is an even better choice in situations where athletes have expended very large amounts of energy. Chocolate milk has the lactose found in milk, but also has significant amounts of added sucrose, which is digested into the sugars glucose and fructose, which also help to replenish the body’s carbohydrate stores.” 

 Is protein a factor? 

 Dr. Roy: “Milk is also a very good source of protein. Consuming protein following exercise is important to optimize your body’s response to the exercise. The protein helps your body repair and adapt the muscles that were used during the exercise. A 250mL serving of milk and chocolate milk contain approximately 9g of protein. Most traditional sports drinks do not contain protein, but there are some that do, and interestingly many that do have added protein that is isolated from milk.  

 “There are two main types of protein found in milk, casein and whey. Casein tends to be digested more slowly, while whey tends to be digested more rapidly. Both of these types of protein are eventually broken down into amino acids, which are then absorbed into the blood and delivered throughout the body allowing muscles to recover and adapt.  These proteins found in milk are also rich in a specific type of amino acids that help to turn on the repair processes in muscles. Not all dietary proteins are rich in these types of amino acids, but milk is. 

 Besides carbs and protein, what does milk provide? 

 Dr. Roy: “All types of milk are also very rich in electrolytes, which are lost through sweating during exercise. Traditional sports drinks normally contain two main electrolytes, sodium and potassium, which help with rehydration and replenishment of fuel stores. Traditional sports drinks normally contain approximately 115mg of sodium and 31mg of potassium in a serving. A similar serving of milk contains approximately 130mg of sodium and 410mg of potassium. Milk has been shown to lead to greater rehydration after exercise than water alone and more traditional sports drinks. 

 “Another advantage of milk is that in Canada and the United States it is fortified with Vitamin D (100 IU/250 mL).  Vitamin D is important in helping calcium absorption and bone growth. Research has also shown that in some countries similar to Canada, climate wise, many athletes have chronically low levels of vitamin D. There have been some suggestions that vitamin D levels could impact performance, strength, and muscle mass, but more research is needed in this area. 

 “Finally, likely one of the greatest advantages of milk as compared to traditional sports drinks is that milk is considered a whole food due to its rich content of protein, fat, carbohydrates, vitamins and various minerals essential for maintaining good health. Milk contains 16 nutrients that are essential for the maintenance of good health, while traditional sports drinks only contain carbohydrates and electrolytes. So not only are you getting what you need to recover from exercise, you are also getting the added value of other nutrients that your body needs to maintain good health.” 

 What’s the deal – white or chocolate milk?  

 Dr. Roy: “The main difference between white milk and chocolate milk is that chocolate milk has added sucrose and some cocoa for flavouring. This leads to chocolate milk having a greater amount of carbohydrate and energy per serving. Both types of milk still contain 16 essential nutrients. The amount of sugar in chocolate milk is similar to what is found in a cup of unsweetened apple juice. What type of milk is best? It depends on your nutritional goals and the intensity and duration of the workout you have completed. I personally usually only recommend chocolate milk for athletes who are involved with intense training cycles and are involved with multiple workouts per day.     

 What about just good old-fashioned water?  

 Dr. Roy: “If a person has a regular healthy diet, water is a great choice after a workout.  However, if the person is training hard (more than for recreation and general health) and is doing many workouts in a given week, water might not be enough, and milk might be a better choice. Again, it all depends on what their nutritional and exercise goals are.”   

 Will drinking milk benefit me after every type of exercise?   

 Dr. Roy: “Research has shown that milk is beneficial after both resistance exercise, such as lifting weights, and after endurance exercise, such as running or biking longer distances. Both types of exercise are challenging, and recovery from these different forms of exercise is enhanced with proper nutrition following the exercise.” 

 How much and how soon after exercising should I drink milk to ensure I reap all the benefits? 

 Dr. Roy: “Generally, we like to see athletes consume their milk within an hour after exercise, especially if they are involved in a heavy training schedule that involves multiple workouts per day. How much milk and the type of milk will depend on the nutritional needs and exercise goals of the athletes.” 

 After recovering from an intense workout or rehydrating after a sporting event, there are more drinks to reach for than just the traditional sports drinks. Choosing milk as your post-workout recovery drink can provide the same benefits and essential nutrients compared to other sports drinks. 

Best Time To Drink Milk To Lose Weight

Milk is a rich source of protein and calcium. That said, the use of milk diet for weight loss is growing popular. It may help shed the fat without reducing muscle mass. However, being only on the milk diet is not ideal as it may cause a deficiency of other vital nutrients. Hence, you need a modified milk diet that is more nutritionally balanced. In this 4-week milk diet plan, you can lose up to 8 pounds. You will consume milk and other low-calorie foods and engage in an easy workout regimen. As a result, you will lose the flab, improve bone and muscle strength, and increase stamina. Here’s everything you need to know about the milk diet for weight loss.

How Does The Milk Diet Work For Weight Loss?

• Milk is a rich source of calcium – Calcium is the driving factor of fat metabolism, which ultimately leads to fat loss. Researchers at the University of Tennessee at Knoxville have found that the more calcium a fat cell contains, the more fat it burns.

• Milk reduces hunger – Milk also stimulates the production of a hunger-fighting hormone called the peptide YY (PYY) that keeps you full for longer.
• Milk is rich in protein –A cup of whole milk contains 8.14 g of protein. Protein intake boosts metabolism, increases satiety, reduces belly fat, and lower blood pressure.

• Milk is a low-calorie drink –One cup of milk contains 149 calories. Drinking a milk and banana smoothie will keep your hunger pang at bay for at least 2 hours.
• The modified milk diet is nutritious –This modified milk diet requires you to consume healthy foods like veggies, fruits, proteins, complex carbs, and healthy fats, along with milk. These foods contain the other nutrients lacking in milk and help you lose weight without compromising on your health.

• The modified milk diet plan burns calories – You need to burn the calories you consume to lose weight. That’s why you need to work out. It will step up your fat loss and help you build lean muscle mass.
• Not a fad diet –Our revamped milk diet helps you incorporate good habits into your daily life to lose weight slowly. Slow weight loss is better than quick weight loss. You will not lose lean muscle mass, not gain the weight back, and not compromise your immune system as well.

Now that we know how this diet works, let’s take a look at the 4-week milk diet plan.

4-Week Milk Diet Plan For Weight Loss

Week 1 Milk Diet Chart

In the first week, there are fewer restrictions on your food habits and daily activities. This is so that your body gets accustomed to a changing lifestyle. Here’s the diet chart:

Why This Works

Warm water with lime juice helps to flush out toxins and promotes proper bowel movement. A filling breakfast will keep you energetic and active throughout the day. Have a light lunch so that you don’t feel drowsy later. Fill your stomach with a cup of milk after lunch to keep your hunger pangs at bay until dinner.
Have veggies with a good protein source for dinner to help build muscles and provide your body with energy. Having a cup of milk with turmeric before you go to sleep will help you sleep better and wake up fresh in the morning.

Substitutes

Here is a list of food substitutes for Week 1:

• Lime juice – Apple cider vinegar
• Banana pancake – Quinoa
• Scrambled eggs – Tofu scramble
• Multigrain bread – Quinoa/oats
• Tuna salad – Chicken salad
• Veggie lettuce wrap – Veggie falafel
• Grilled veggies – Baked veggies
• Tofu – Boiled chickpeas
• Salmon – Mackerel
• Turmeric – Cinnamon powder

Merely eating healthy will not help you lose weight. You also need to work out. Here’s your workout routine for Week 1.

Week 1 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Forward lunges – 1 set of 10 reps
• Jumping jacks – 2 sets of 30 reps
• Spot jogging – 5 minutes
• Squats – 1 set of 10 reps
• Explosive squats – 1 set of 10 reps
• Burpees – 1 set of 10 reps
• Crunches – 1 set of 10 reps
• Other exercises – Walking and brisk walking
• Stretch

Useful Tip:  Cook with olive oil or rice bran oil. Always warm-up before working out.

How You Will Feel By The End Of Week 1

If you continue this regimen for one week, you will start to feel more energetic and active. You may experience muscle pain if you are not a very active person. But do not worry, this pain will go away with regular exercise. You will sleep better, be able to concentrate better, and look forward to Week 2 of the milk diet.

Week 2 Milk Diet Chart

Why This Works

Green tea and cinnamon prevent fat cell proliferation, keep your hunger pangs at bay, and reduce the risk of metabolic syndrome. A good breakfast containing milk, healthy fats, and good carbs will help balance your body’s pH and reduce inflammation

Have a light lunch. Opt for cucumber soup, but do not add cream. Baked fish is a good source of protein and omega-3-fatty acids. Have a light and nutritious dinner, and end your day with a cup of warm milk.

Substitutes

Here is the substitute list for Week 2:

• Green tea – Black coffee
• Cinnamon – Black pepper
• Fruits – Fresh fruit juice
• Almond – Macadamia nut or walnut
• Boiled egg – Egg white omelet
• Cucumber soup – Mushroom soup
• Multigrain bread – Wheat bread
• Baked fish – Grilled chicken
• Cherry tomatoes – Broccoli
• Spinach – Kale
• Garlic – Cumin seeds
• Oregano – Cilantro
• Grilled mushroom – Grilled cottage cheese
• Chicken clear soup – Lentil soup
• Turmeric – Fennel seed powder

Here is your workout routine for Week 2.

Week 2 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Spot jogging – 5-7 minutes
• Rope jumping – 2 sets of 50 reps
• Burpees – 1 set of 10 reps
• Jumping jacks – 1 set of 20 reps
• Jumping forward lunges – 1 set of 10 reps
• Push-ups – 1 set of 10 reps
• Crunches – 1 set of 20 reps
• Mountain climbers – 1 set of 10 reps
• Other exercises – Jogging, running/sprint, or swimming
• Stretch

Useful Tip: Drink a cup of water 20-30 minutes before any meal.

How You Will Feel By The End Of Week 2

By the end of Week 2, you would have lost the water weight and feel less bloated. Your digestive system will work better, which, in turn, boosts your metabolism. You will also start loving working out. However, to achieve your target weight, you have to move on to Week 3.

Week 3 Milk Diet Chart

Why This Works

This week’s diet plan is stricter. Warm water with honey and lemon boosts your immune system and cleanses your colon. Fortify your cup of milk with ground flax seeds. They are a rich source of healthy fats and dietary fiber that help you lose weight.

Since milk is rich in calcium that aids weight loss, include it in your lunch as well. This will keep you full for longer. Cinnamon helps in weight reduction by increasing insulin sensitivity.

Boiled veggies are the best when it comes to eating nutritious and low-calorie foods. If you get bored of boiled veggies and soup, opt for sautéed veggies that are rich in complex carbs, vitamins, minerals, and dietary fiber. End your day with a cup of warm milk to help you relax and sleep better.

Substitutes

If you do not like a few ingredients mentioned in the diet chart, here is a food substitute list:

• Lime – Green tea
• Honey – Cinnamon
• Flax seeds – Chia seeds
• Almonds – Walnuts
• Boiled egg – Poached egg
• Quinoa – ½ cup fruits
• Grilled vegetable sandwich – Vegetable salad
• Tuna wrap – Chicken wrap
• Cinnamon powder – Nutmeg powder
• Boiled veggies – Sautéed veggies
• Poached chicken or fish – Sautéed chicken or fish
• Mushroom clear soup – Vegetable/chicken clear soup
• Carrot – Zucchini
• Bell pepper – Spinach
• Broccoli – Cauliflower
• Tofu – Cottage cheese
• Turmeric – Edible rose water

This week, you need to workout and expend the energy to mobilize the fat. Here is the workout plan for Week 3.

Week 3 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Spot jumping – 3 sets of 20 reps
• Full squats – 2 sets of 10 reps
• Forward lunges – 2 sets of 10 reps
• Explosive forward lunges – 1 set of 10 reps
• Crunches – 2 sets of 10 reps
• Scissor kicks – 1 set of 10 reps
• Horizontal out kicks – 1 set of 10 reps
• Push-ups – 2 sets of 5 reps
• Planks – 2 sets of 20 seconds hold
• Other exercises – Dancing, bicycling, or playing a sport
• Stretch

Useful Tip:  You can take fish oil supplements to give your body an extra boost of healthy fats, which will help reduce inflammation and weight.

How You Will Feel By The End Of Week 3

If you adhere to this diet and exercise plan, you will notice a much slimmer body. Your healthy lifestyle will also boost your confidence levels. Your productivity at work will increase, and you will also feel less tired and worn out. Continue to Week 4 to get better results.

Week 4 Milk Diet Chart

Why This Works

Apple cider vinegar aids weight loss. It also regulates your blood pressure and lowers the bad cholesterol levels. Breakfast should be nutritious and filling so that you are active all day long.

Mackerel is a great source of protein. Feta and tomato salad is a delicious vegetarian dish and a great source of vitamins, minerals, and dietary fiber. Watermelon keeps you hydrated. Lentil soup tastes better with carrots and cauliflower, and it is nutritious and filling.

Grilled chicken breast is a good source of lean protein, and a dollop of sweet potato will make your dinner more exciting. Having turmeric milk before you go to bed relieves body ache and helps you get a good night’s sleep.

Substitutes

Here is the list of food substitutes for Week 4:

• Apple cider vinegar – Lime juice
• Flax seeds – Chia seeds
• Almonds – Walnuts
• Fruits – Fresh fruit juice
• Oatmeal – Quinoa
• Mackerel – Salmon
• Asparagus – Green beans
• Feta – Cheddar
• Tomato – Spinach
• Watermelon – Muskmelon
• Carrot – Zucchini
• Cauliflower – Broccoli
• Chicken – Mushroom/salmon
• Sweet potato – Sautéed broccoli
• Turmeric – Nutmeg powder

Here is your workout routine for Week 4.

Week 4 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Rope jumping – 2 sets of 50 reps
• Forward lunges – 2 sets of 10 reps
• Explosive lunges – 2 sets of 10 reps
• Full squat – 2 sets of 10 reps
• Burpees – 2 sets of 10 reps
• Side lunges – 1 set of 10 reps
• Scissor kicks – 1 set of 10 reps
• Lying side crunches – 2 sets of 10 reps
• Mountain climbers – 2 sets of 10 reps
• Push-ups – 1 set of 10 reps
• Sit-ups – 2 sets of 20 reps
• Jumping jacks – 1 set of 20 reps
• Other exercises – Running up the stairs and weight lifting
• Stretch

Useful Tip: You can make a homemade electrolyte drink for your workout by adding 1 teaspoon of sugar, 2 tablespoons of lime juice, and a pinch of salt to a cup of water.

How You Will Feel By The End Of Week 4

By the end of Week 4, you will feel ten times lighter and look slim yet toned. The best part – you will be more fit than ever.

How Much Weight Will You Lose?

Depending on your current weight, adherence to the plan, medical history, medications, age, sex, and genetics, you may lose 8-10 pounds in 4 weeks. You may also gain a little weight as you start building lean muscle (muscle has more weight than fat).

Here’s what you should avoid consuming while you are on the milk diet.

Foods To Avoid

• Veggies – Potato and pumpkin.
• Fruits – Mango, jackfruit, and lychee.
• Fats And Oils – Lard, butter, mayonnaise, mozzarella cheese, cream cheese, and full-fat cream.
• Nuts – Cashew nuts.
• Beverages – Aerated drinks, packaged fruit juice, artificially sweetened drinks, and alcohol.

There is no doubt that milk is good for your health, but when you are consuming it for weight loss, you have to buy the right type of milk. Here is what you should look for when you buy milk for weight loss.

Which Milk Is Best For Weight Loss?

If you want to attain faster results, use skimmed milk or toned milk. Skimmed or toned milk does not have a high amount of fat and is hence safe to consume.

Whole cow milk contains fat that may not be suitable for people with obesity, diabetes, and heart problems. However, whole milk is more satiating and nutritious, thereby reducing calorie intake.

If you are vegan or lactose intolerant, you may opt for almond milk or soy milk. Drinking milk every day is highly recommended to balance your diet while you are following a weight loss program.

Milk Nutrition Benefit

• Calcium: Milk is the richest source of calcium. It strengthens your bones, teeth, and muscles and also helps to maintain bone mass.
• Protein: Milk is also a very good source of energy. The main task of milk protein is to build and repair the body muscles. Also, consuming milk every day prevents unnecessary food cravings.
• Potassium: While you work out a lot to lose weight, you perspire a lot as well. In this course, you lose a great amount of potassium that drains out in the form of perspiration. This drink helps to maintain the potassium levels in your blood.
• Phosphorus: Phosphorus is essential for strengthening the bones and generating energy. You need to consume phosphorus-rich foods on a regular basis if you want to stay fit and active. Milk provides you with this mineral in plenty.
• Vitamins: Milk is a rich source of vitamins. From vitamin D that helps in strengthening the bones and teeth to vitamin A that helps to build your immunity, milk has all you need. In addition to these essential vitamins, it is also a very good source of vitamin B2 and niacin.

If you are looking for quick weight loss options, you may try the milk only diet, but here’s the catch.

Milk Diet Disadvantages

The milk only diet, which allows drinking only milk for 4 weeks, has the following disadvantages:

• Causes nutritional deficiency.
• May cause acne breakouts in kids and adults (7-30 years).
• May cause bloating.
• Tough to adhere to the plan.

What if you are lactose intolerant and cannot follow the modified milk diet? Scroll down to find out.

What To Do If You Cannot Consume Milk?

• Substitute milk with plant-based milk like almond milk or soy milk.
• You may try intermittent fasting.

Whichever method you choose, keep these following points in mind for optimum results.

Things To Remember

• Do not just drink milk to lose weight. You will get bored soon. Consume high-dietary fiber foods, healthy fats, and protein. Here is a list of superfoods for weight loss
• Do not skip working out. You should get at least 5 hours of workout per week.
• If you want to eat carbs, earn it by working out first.
• You can have one cheat day per week and consume 500 calories extra that day. Do not exceed this. If you do, burn the calories.
• Steer clear of junk food and alcohol.
• Keep yourself hydrated.
• Give your body rest and time to recover by getting at least 6 hours of sleep.

In short, you can effectively follow the milk diet for weight loss, but make sure you go about it the healthy way. Don’t follow a “milk only” diet as it is not a realistic approach. Sure, milk is rich in calcium and protein, low in calories, reduces hunger cravings, and is nutritious. But you should pair the milk diet with a balanced food plan, a healthy lifestyle, and a daily workout plan to stay healthy. Combine it with other nutritious food like tuna and eggs.

Please consult a dietician before going on this diet to prevent health risks. As you follow our recommended milk diet plan, you will notice weight loss and other benefits. So, scroll up and stay healthy!

Frequently Asked Questions

How much milk should you drink a day to lose weight?

Drink 2-3 cups of milk per day to lose weight.

Can milk be a meal replacement?

Yes, a cup of milk with a banana and a scoop of protein powder can be a meal replacement.

Can you lose weight by only drinking milk?

You will lose weight just by drinking milk. However, it can be dangerous for your health and tough to adhere to a plan like that. Try our modified milk diet instead.

Can I drink milk at night for weight loss?

Drink a cup of warm milk with a pinch of turmeric before bed for good sleep, which is important for weight loss.

Does milk help you lose belly fat?

There is no scientific evidence that proves that milk helps lose belly fat. But if you drink milk and other nutritious foods and do belly exercises regularly, you can lose belly fat.