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Lose Weight through Benefits of Drinking Skim Milk: A Weight Loss Drink

Updated on November 23, 2018
angela_michelle profile image

Angela has lived with many inflammatory illnesses. Through the changes in her diet and use of supplements, her life has turned around.


One of the most effective weight loss products is often overlooked and that is skim milk. Skim milk helps increase muscle tone, boosts the immune system, and prevents cancer. Many avoid drinking skim milk, either because they prefer the taste of whole milk or because they have gastrointestinal issues such as lactose intolerance. For those who have a sensitivity to milk, by all means, avoid it! For those who do not, drinking skim milk may benefit your whole body.


Health Benefits of Milk

One eight-ounce glass contains only 86 calories and tons of nutritional benefits. For one if it's fat-free milk, it contains little to no fat. Pretty much everyone knows that milk is a great source of calcium. What they may not realize is this calcium source is more easily absorbed than the calcium found in supplements. One reason for this is because of lactose, which is found in milk, but not dairy supplements aids in the absorption of calcium.

Aside from calcium, skim milk also contains riboflavin, several B vitamins such as B-12. In the United States, skim milk is also fortified with Vitamins A and D.

Calcium - in combination with Vitamin D (which milk also has) it can prevent against bone loss, bone fractures, the building of bones in younger persons. Calcium can also help settle acids during acid reflux.

riboflavin - (aka Vitamin B2) helps with the metabolizing of fats, proteins, and carbohydrates. It also helps prevent against anemia, as well as keeping the skin nice and moisturized.

B-Vitamins - helps with cardiovascular health and the nervous system. These vitamins also boost the immune system, as well as increases metabolism. Reduces the risk of pancreatic cancer and promotes healthy cell growth.

Vitamin A - helps with eye health, by promoting the health of the retina. Other benefits include helping with the immune system and skin health. It also is an antioxidant.

Vitamin D -assists in the absorption of Calcium, as well as promoting good skin health. Those that are deficient in this often have a high prevalence of influenza; therefore, it protects against the flu.

Summary of the great health benefits of drinking skim milk are:

  • prevents colon cancer
  • regulates blood pressure
  • prevents blood clotting
  • boosts the immune system
  • prevents pancreatic cancer
  • increasing metabolism
  • assists in nerve conduction
  • plays important role in muscle contraction
  • prevents osteoporosis
  • helps with healthy skin
  • weight loss

The dietary guidelines state that any person that is nine years or older should drink the equivalent of three eight-ounce glasses of milk per day which is also equal to three cups.

Glass of Milk


Drink Milk To Lose Weight

The Proof Is In the Pudding... errr, Milk: In April 2004, Obesity Research published the findings from research done by Michael B Zemel. What it found was that obese people who ate or drank 2-3 servings of milk or dairy products lost on average 24 pounds during the six-week study. This was significantly more weight loss than the control group who ate the same amount of calories but digested little to no dairy products.

A 2000 study by Creighton University found that women with higher calcium intake tended to weigh less. Dr. Robert Heaney who conducted this research found that for ever 300 mg of calcium, the average body weight was six pounds less than those who drank none.

Another more recent study found that a diet containing 1,000 to 1,400 milligrams per day of calcium from dairy foods not only increased fat metabolism but changed the way the body burned fat.

Yet another study showed that diets that were calcium-rich due to dairy products were more effective in weight loss in the abdominal area, as opposed to those who were eating a low-calcium diet and only taking calcium supplements. So even calcium supplements do not replace the benefits of drinking a tall ice cold glass of skim milk. Let's face it, milk only tastes good if it's ice cold (in my humble opinion).

Whole Milk Versus Skim Milk

As far as the vitamins and minerals go, whole milk does naturally contain Vitamin A, D, E, and K. Since these are concentrated in the fat of the milk when the fat is taken off, these vitamins are skimmed off as well. In the United States, Vitamins A and D are fortified within skim milk replacing the benefits that are taken away.

How whole milk, becomes Skim Milk: Despite the loss, skim milk is still more beneficial from a vitamin perspective. To understand this, you need to understand what happens in turning whole milk into skim milk. First off it's very important to realize that water is not added to skim milk. If you look at the ingredients list on a carton of skim milk you may see Vitamin A and Vitamin D, but absolutely no water is listed!

Before an increase in technology, skim milk was made, by "skimming" the fat off the top. Basically, they would let the milk settle, then skim off the fat portion leaving the protein-rich portion without all the fat. This actually causes there to more of the good stuff and less of the bad stuff. Now they "skim" the fat off, by spinning the milk inside a stainless steel tank called centrifuges. The fat is then separated and drained.

The reason the milk in fat is so bad for you, and why it is beneficial to skim it off, is because it mostly contains saturated animal fat. Animal fat is what actually raises blood cholesterol, so as you can see drinking skim milk as opposed to even 2 percent is beneficial in this respect. The calorie also is increased. Whole milk contains about 50 percent in calories, whereas skim milk only has 4 percent in calories.

The one downside to skim milk is it does have slightly more carbohydrates and sodium levels.

Skim Milk

Versus the same volume of skim milk:

  • Protein: 8.7 g (more)
  • Carbohydrates: 12.3 g (more)
  • Calcium: 349 mg (more)
  • Potassium: 419 mg (more)
  • Cholesterol: 5 mg (less)
  • Sodium: 130 mg (more)

Whole Milk

An 8 oz serving of whole milk contains:

  • Protein: 7.9 g
  • Carbs: 11 g
  • Calcium: 276.1 mg
  • Potassium: 349 mg
  • Cholesterol: 24 mg
  • Sodium: 98 mg

Reasons behind the Difference

In processing most foods, when you take away part of the natural substance, you are also taking away many of the good qualities. Ironically with milk, by taking away some of its natural substance, you actually end up with more of the good stuff and less of the artery-clogging fat and cholesterol.

The reason behind this is because by removing the fat you are actually increasing the amount of protein that is available because fat is in some ways a filler. Added fluff to the milk, that has no nutritional value. By taking it away, there is more room for the good stuff; therefore, contrary to what is often believed, whole milk does not contain more protein than skim milk. Skim milk wins in that contest.

The one downside to drinking skim milk as opposed to whole milk is it does contain slightly more sodium and carbohydrates. This is also due to the skimming of the fat, and the re-proportioning of milk when the fat is taken away. Salt is not added. Fortunately, this is offset by the significantly less cholesterol, which offsets the fall-back.


Milk Allergies

Many people are afraid to drink milk due to lactose intolerance or milk allergies. Yes, there are truly people who have difficulties digesting the lactose sugars in milk. Some of these symptoms include bloating, gas, upset stomach, and diarrhea. Although it is important to note that a very tiny fraction of people is truly allergic to milk. Usually, an allergy is due to a sensitivity to whey or casein.

Yes, there is a larger percentage that are lactose intolerant, but there are definitely some great options for those who are truly lactose intolerant. For one, they can use Lactaid among other products that assist in the breaking down of lactose sugar. An even better option is organic milk out there that are lactose-free.

It is also important to note that often times gastrointestinal problems are often erroneously attributed to lactose intolerant when there truly is another problem at hand. One study showed that those who were considered to be lactose-intolerant were capable of drinking one cup of milk a day without experiencing digestive issues.

© 2010 Angela Michelle Schultz


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    • keen88 profile image

      Leanne Keen Ruales 

      12 months ago from Davao City

      thank u for sharing

    • profile image

      Michelle hyde 

      6 years ago

      Great advise, I feel more at ease drinking skimmed milk now. I can actuly enjoy drinking it daily without feeling like I am harming myself.. Cheers chellie 2013

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Thanks cons11! I think majority of the population needs to lose weight (including myself). I'd be happy with five, but ten ideally!!

    • profile image


      9 years ago

      Great hub,my dad needs to lose weight

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      TH Thanks... I might just have to go out to the store to buy oreos, or maybe I should just talk my husband into making his (should be) world famous chocolate chip cookies.

    • tom hellert profile image

      tom hellert 

      9 years ago from home


      great hub I an't drink any other milk than skim now...I am addicted got to have the white stuff man... I need a fix... and some oreos or chocolate chip cookies ....mmmmmmmcookies and Milk


    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Good job, my dad hates it so much. LOL. I love it!

    • Leptirela profile image


      9 years ago from I don't know half the time

      Thank you for sharing a great Hub :)

      I just started drinking the red cap-milk :)

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Thanks for the great compliment! Looks like you have a great informative blog.

    • profile image


      9 years ago

      I found your information via Google blog search while searching for information on natural weight loss and/or diets, for my personal use. I find the information very interesting and it is very creative I must say that your work is good. Keep up the great work on a high-class resource. Once again thanks for the great article


    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Garnetbird, that's awesome you can tolerate yogurt! That alone has so many great benefits. Some of those of milk, plus even more. I have trouble eating too much yogurt. Sometimes I force myself to eat it. I don't mind the kind with chunks of fruit in them.

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      You should try it, and try to get used to drinking at least two to three cups of it a day. That will give you the best benefit. One tall glass is usually two cups. Ice cold is the best.

    • profile image


      9 years ago

      I'm allergic to milk but can tolerate yogurt. Yummy Hub full of good info!

    • Rockstarhobbo profile image


      9 years ago

      As I am working as a barista now, some of my customers just like to request for skim milk which I didn't know why until I read your article, Now i truly know about the benefits of skim milk and surely will start trying them soon!

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Thanks Pamela, I think it's important to use an alternative if you can't drink milk. :)

    • Pamela99 profile image

      Pamela Oglesby 

      9 years ago from Sunny Florida

      Angela, Good hub on skim milk. I can't drink milk but use soy or rice milk instead. Good hub.

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Oh that's a good idea for those who are not milk drinkers. It's a really healthy way to add to your daily allowance of dairy!

    • menomania profile image


      9 years ago from Elmira, New York

      Hi, I am not a great milk lover, but I do try to get fat free milk in my daily diet. Usually in fresh fruit smoothies. Thanks for the great hub.

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Thanks Manthy! I'm glad you appreciated it. I'll have to check out your hubs!

    • angela_michelle profile imageAUTHOR

      Angela Michelle Schultz 

      9 years ago from United States

      Thanks Metnalist acer, I actually hated whole milk, and that's what my dad grew up on. We compromised and got 2 percent when I was younger, but I'd put ice in mine. He still can not drink skim milk to this day.

    • manthy profile image


      9 years ago from Alabama,USA

      I love skim milk ;0) and I love this hub


    • Mentalist acer profile image

      Mentalist acer 

      9 years ago from A Voice in your Mind!

      Since I'm not a milk lover I prefer the taste of skim milk,Thank you Angela for the informative Hub:)


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