Best Milk for Weight Loss

You will have to begin at some point if you are seriously considering losing weight. Some immediate thoughts may arise:

  • What are the best ways to limit daily calorie intake?
  • What is the best way to burn more calories than you consume each day? or
  • Combining both of the above will help you lose weight more effectively and efficiently.

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

There is a variety of milk available in the market today. A variety of plant-based milk options are also available. Nowadays, many people make their own plant-based milk at home.

Which is the best milk for weight loss?

The type of milk you should use might be confusing. More specifically, which milk is best for weight loss? We could say, at a high level, that non-fat or unsweetened milk is your best bet for weight loss. Despite this, there are many options to choose from when choosing milk that promotes weight loss.

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

Are you having a hard time starting your weight loss program? Then begin with a weight loss drink made with your choice of milk. This is surely the best way to kick-start your weight loss efforts. We’ve compiled a list of the best weight-loss drinks you can include in your diet.

Type of Milk for Weight Loss

In this article, we examine the different types of milk and which is the best for weight loss. Types of milk include:

  • 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. People who are intolerant to cow milk can choose this as an alternative. It is also a choice for vegans who do not drink or eat animal-based foods.

In fact, soy milk has many health benefits. In this article we will highlight only the weight loss benefits of soy milk:

Monounsaturated fats in soy milk – Soy milk contains monounsaturated fats which lower blood fat and intestinal fat. It also restricts the absorption of cholesterol.

Phytosterol in soy -The phytosterol contained in soy milk does a fat-blocking function. Soy milk is proven to lower cholesterol according to a study published in PubMed.

Fat-burning vitamins B2 and riboflavin – The fat-burning vitamins B2 and riboflavin increase your metabolism and energy levels. These effects result in an effective way to burn fat.

2. Almond Milk

Unlike cow’s milk, almond milk is plant-based. You can buy sweetened and unsweetened fortified almond milk on the market.

Weight loss is not the only benefit of almond milk. There are numerous other benefits, such as skin-care, and hair care. Let’s see how almond milk can help you lose weight:

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

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

Consequently, processed almond milk is the best choice for weight loss due to its reduced calories. Furthermore, it is an option for vegans who are allergic to soy and have an intolerance to lactose.

3. Rice Milk

There is no doubt that rice milk can be great alternative milk to dairy milk. Aside from its many health benefits, rice milk has many other uses. Unfortunately, it is not for weight loss.

Rice milk is high in carbohydrates. Regularly drinking rice milk can lead to obesity. So, weight gain is a side effect of drinking rice milk.

You should check out the detailed benefits of rice milk if weight gain is not an issue for you.

4. Full Cream and Skimmed Cow’s Milk

If we talk about alternative milk, we’re talking about a substitute for cow’s milk only. This means that cow milk is the best of all milk.

Full cream and skim refer to the amount of fat in the milk. The amount of fat in the milk determines the number of calories. Here is a quick table showing the fat content and calorie count of 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

People who drink cow milk can now visualize just how much fat they consume every day, depending on the type of cow milk they drink. There is no doubt that skimmed milk is the best for those trying to lose weight.

Additionally, you need to note that cow’s milk is relatively high in saturated fat. Saturated fat is known to raise blood cholesterol levels.

BMI and BMR calculators

Calculators of body mass index (BMI) and basal metabolic rate (BMR) are helpful tools. You can use these tools to determine the right weight and how many calories you need to burn to reach that weight.

You can also relate to your milk intake and how much more effort you need to put into your weight loss diet.

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

Soy milk and almond milk, which are plant-based alternative milk, could help you lose weight. Making your own unsweetened soy milk and almond milk is easy.

Milk Nutrients and Facts

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

You should always check the label to see exactly how much each nutrient weighs. Don’t forget the other milk-specific micronutrients as well. Besides helping you lose weight, it can provide many other health benefits too.

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:


To reiterate, the purpose of this article is to assist in deciding on the best milk for weight loss. It is important to take into consideration your health and lifestyle factors when making your selection. Consider factors such as: –

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

Skimmed cow’s milk is the best choice for weight loss for the majority of people. Except for vegans and lactose-intolerant individuals. For these individuals, soy milk is best followed by almond milk.

Here again, you will need to check the label to see what fortification has been added to the milk. You ought to choose unsweetened milk for weight loss purposes.

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 cow’s full cream milk. If you are thinking of weight loss 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 unsweetened plant-based milk. More details are shared in this article on the best milk for weight loss along with nutrients and facts about 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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