The role of calcium requirements has been tossed back and forth for years, but until it can be proven beyond a shadow of a doubt that women will never suffer bone loss again without it - calcium is your best friend in your weight loss program.
Calcium is the most common mineral in the human body. About 99% of the calcium in the body is found in bones and teeth, while the other 1% is found in your blood and soft tissues. Which means when your body isn't getting enough calcium, it's going to take it from the largest source of supply in your body, your bones.
For those of you following a natural weight loss diet to slim down, you will be glad to know you will absorb more calcium than people who are going the low-fat diet route by up to 19%. Another reason to stick with a using foods that burn off fat instead as your chosen weight loss plan.
Calcium and cholesterol
A side benefit of making sure you get enough calcium everyday is your cholesterol numbers will improve. 1,000mg daily has been shown to increase HDL numbers and lower LDL numbers in clinical trials.
Why Most Of Us Don't Get Enough Calcium
Despite the increased media coverage and commercials promoting the importance of calcium for healthy bones, research has shown people have reduced their intake over the past 30 years.
One reason is believed to be confusion over the mixed messages people have been given about the relationship between fat, obesity and dieting as a whole. Fear of high cholesterol numbers and heart disease has translated into fewer adults meeting their daily calcium needs.
Are you saying we're not getting any important nutrients from our food? No, you are likely not getting enough of the right nutrients from the foods you eat.
The National Institute of Health displays a chart of recommended calcium intake, and for adult women it's a minimum 1,000mg daily. You will also get a breakdown for various foods to include into your diet whether you are trying to lose a few pounds or not.
Here's the thing, once you start taking a calcium/vitamin D supplement it's best to never stop. USDA researchers found that after a 3-year study of those who did stop taking the supplements, within one year women lost all bone-density they had gained and men lost their gains in two years.
What if you're allergic to cow's milk?
You can try to drink enough soy milk to give you 500mg of calcium per glass and include enough calcium rich foods into your diet to make up the rest. Unfortunately there's a catch, studies at Creighton University showed that 25% less calcium is absorbed from soy milk as cow's milk.
Another reason to rethink your milk intake -
Professor Michael Zimmel performed a study that suggests dietary calcium lowers body weight.
In the study, three daily servings of yogurt, totaling 1,100mg of calcium was given to one group while another group received 400-500mg from supplements.
The result:
The yogurt eaters' 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. The weight loss was belly fat, not water and muscle!
Active Exercisers and Bodybulders
Your need for increased calcium to protect your muscles are even more important. And for a better grasp of how and why, read Clay South's article.
This article has been a bit longer than usual but I can't stress enough how getting the right amount of vitamins, minerals and nutrients becomes important in your healthy weight loss plans.
Until next time - Be Well.
Dani Price is a writer who supports women trying to make major life changes. Visit http://www.naturalweightlossnewsletter.com, for great tips and motivation when weight loss is a big part of your healthy life goals.
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