Best Milk for Weight Loss

If you’re seriously looking into losing weight you have to start at some point. Immediately what may come to our mind are:

  • How to reduce the intake of calories every day?
  • How to burn more calories than your intake of daily calories? or
  • Combine both the above to be more effective and productive in your weight loss efforts

For many of us, milk is an indispensable part of our diet from childhood. This is because milk has all the necessary nutrients in it. These are vital nutrients important for child growth, health, and body to function normally and effectively.

There is a variety of milk available in the market today. Many types of plant-based milk are also in the market. Nowadays people used to make their plant-based milk at home easily.

Which is the best milk for weight loss?

You may be confused about which milk you should use. Specifically, which milk is best for weight loss. At a high level, we could say that non-fat or unsweetened milk is the best for weight loss. Yet, there are many options to decide on milk that is good for weight loss.

All you have to know is milk alone is not going to make you lose weight. Choosing the right milk can only help you to lose a certain amount of fat from your body.

Are you struggling to start your weight loss program? Start with the weight loss drink with your choice of milk. This is surely the best way to kick start your weight loss efforts. Here are the choices of top weight loss drink recipes you can include in your diet.

Type of Milk for Weight Loss

In this article, we are looking at the various types of milk and the best milk for weight loss. The type of milk are:

Soy milk
Almond milk
Rice milk
Full creamed cow milk
Skimmed cow milk

1. Soy Milk

Soy milk is plant-based milk made from soybeans. This is one of the best choices for those who are intolerant to cow milk. Also, the choice for vegans who do not drink or eat animal-based foods.

Actually, there are many soy milks benefits. Here we are only highlighting only the weight loss benefits from soy milk:

Monounsaturated fats in soy milk – It lowers the blood fat and intestinal fats. It also restricts the absorption of cholesterol.

Phytosterol in soy – This substance of soy milk does the fat-blocking function. A study published in PubMed establishes the cholesterol-lowering effect of soy milk.

Fat burning vitamins B2 and riboflavin – These fat burning vitamins increase your metabolism and energy. Results in an efficient way to burn fat off your body.

2. Almond Milk

Almond milk is plant-based milk. In the market fortified sweetened and unsweetened almond milk can be purchased.

Almond milk benefits are not limited to weight loss. Includes good health, skincare, haircare and so on. Let us look at how the almond milk helps for weight loss:

Heart-healthy flavonoids – Keeps the cholesterol levels under control.

Processed almond milk contains fewer calories – it has 50% fewer calories than cow’s milk. The unsweetened almond milk contains 70% fewer calories than the cow’s milk.

So, the reduction of calories in processed almond milk makes the best choice for weight loss. And it is a choice for vegans, who are allergic to soy and have an intolerance to lactose.

3. Rice Milk

There is no doubt that rice milk is great alternative milk for dairy milk. Rice milk has many health benefits and uses. Yet, it is not an option to lose weight.

Because rice milk is rich in carbs. Drinking rice milk regularly could lead to obesity. So, weight gain is a side effect of drinking rice milk.

If the weight gain is not an issue for you then better see the detailed rice milk benefits.

4. Full Cream and Skimmed Cow’s Milk

When we talk of alternative milk, it refers to an alternative to cow milk only. That means cow milk is the best among all milk. No questions asked for infants, breast milk can be replaced by the cow milk or any other milk.

Full cream or skim all relate to the fat content of the milk. The fat content directly relates to calorie content. Just a quick table below to show the fat content and calorie levels of the milk.

Cow Milk TypeFat ContentCalories/100ml
Full cream milk 4%4%70
Reduced-fat milk 1 to 2%1 to 2%53
Skimmed milk Less than 1%less than 1%36
Cow Milk Fat Content Calorie Content

Those who drink cow milk now can visualize how much fat adds up every day depending on the type of cow milk. So, no doubt that skimmed milk is the best for those who want to control weight gain.

Also, you need to note that cow’s milk is rich in saturated fat. Saturated fat can increase blood cholesterol levels.

BMI and BMR calculators

Body mass index (BMI) and Basal metabolic rate (BMR) calculators are helpful tools. These tools help you to decide the right weight and how much calories you need to burn to achieve the same.

Also, you can relate to your milk intake and how much more effort is needed in your weight loss diet.

How to Make Plant-Based Milk at Home to Help Weight Loss

The plant-based alternative milk such as soy and almond milk could help you in weight loss. You can make your unsweetened soy milk and almond milk at home.

Milk Nutrients and Facts

The below table provides micronutrient levels of milk related to weight loss. But when you buy from supermarkets nutrients levels may vary depending on the brand. It depends on how each manufacturer fortifies the milk.

Always check the label for the exact weight of the nutrients. Note the other milk specific micronutrients as well. It can greatly support many other health benefits besides weight loss.

NutrientWhole MilkSkim MilkSoy MilkNon-Fat
Soy Milk
Almond Milk
Almond Milk
Energy149 kcal83 kcal105 kcal68.3 kcal36.6 kcal92.7 kcal
Weight Loss Related Milk Nutrients and Facts

Nutrition and facts sources from Food Data Central:


Just to reiterate the intention of this article to help in deciding on the best milk for weight loss. Your decision has to be based upon your condition and your lifestyle. The factors you may consider are such as: –

  • Intolerance to dairy milk
  • soy milk allergy
  • almond milk allergy
  • veganism
  • types of milk health benefits
  • types of milk side effects and
  • finally, your health conditions

For most people, skimmed cow’s milk is the best for weight loss. Other than those vegans and those having an intolerance to lactose. For them, the best is soy milk followed by almond milk.

Here again, you need to check what has been fortified to this milk from the label. Of course, you have to choose unsweetened milk for the sake of weight loss.

5 Sources

Noble Home Remedies relies on peer-reviewed studies, academic research institutions, and medical associations for accuracy and reliability while avoiding tertiary references. Our editorial policy provides more information about how we ensure our content is accurate and up-to-date.

  1. Cholesterol-lowering effect of a soy drink enriched with plant sterols in a French population with moderate hypercholesterolemia –
  2. Randomized controlled trial of the effect of phytosterols-enriched low-fat milk on lipid profile in Chinese –
  3. Effects of Dietary Flavonoids on Reverse Cholesterol Transport, HDL Metabolism, and HDL Function –
  4. Food Data Central USA –
  5. Which milk is best for you? –


Which kind of milk is the healthiest?

For infants and toddlers, breast milk is the best and doubts there, I guess. Otherwise, the best milk is the cow’s full cream milk. If you are thinking of weight loss the skimmed cow’s milk is the best. Vegans and those with lactose intolerance ideally should opt for plant-based milk such as soy milk and almond milk. For weight, loss purposes choose the unsweetened plant-based milk. More details are shared in this article on the best milk for weight loss along with nutrients and facts of milk. In order to help you in choosing the right milk for weight loss.

Can I drink milk if I want to lose weight?

Yes, because the right milk can help you lose weight by controlling your daily calorie intake. Skimmed milk, soy milk, and almond milk are considered great weight loss drinks. Milk can be a great drink for you to kick start your full weight loss efforts. For effective weight loss, you have to combine with lowering calorie intake and burn calories accordingly. Read the complete explanation in this article on how to go about the best milk for weight loss for you.

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