There is a common saying that milk builds strong bones. Several studies conducted stated that calcium and weight loss are correlated. So, no calcium is a good option for everyone concerned about losing weight.
Calcium not only helps you to build strong bones but, at the same time, promotes weight loss. So it is a win-win situation. On the one hand, you are taking care of your health by consuming calcium supplements; on the other, you are losing excessive belly fat.
When you have a perfect weight, you are putting less strain on your joints and skeleton and reducing the chances of bone-damaging inflammation and obesity.
So, today, we will learn all about calcium intake and weight loss.
Calcium And Weight Loss Study – What Science Has To Say
Some calcium and weight loss studies state the innumerable health benefits. Some of them are displayed below:
- Calcium helps to burn more fat
- Calcium helps to feel energized
- Calcium helps your body get rid of excessive fat through excretion.
But before we proceed, let us first understand why we need calcium.
Since we need calcium in large amounts, it is macromineral. For adult males and females, the recommended dose of calcium is around 1000 mg and 1200 mg, respectively. Almost 99% of the calcium is stored in our bones and teeth. The remaining 1% are found in our blood muscles and tissues, which help the body and the nerve functions to work smoothly. At the same time, calcium aids in the secretion of hormones and other essential tasks within the body.
High calcium and weight loss
Several trials conducted on calcium pills and weight loss suggest that taking high calcium leads to decreased body weight and blood pressure. Obesity is a serious issue associated with many comorbidities, Like type 2 diabetes, other chronic cardiovascular diseases, and dyslipidemia. Calcium supplements for weight loss are proven to have beneficial effects on anti-obesity at the same time, help in the regulation of adipogenesis, adipocyte, fat metabolism gut microbiota. However, calcium intake varies from person to person and is currently a matter that needs further investigation. However, the current evidence states that consuming calcium and vitamin D3 for weight loss is beneficial.
Benefits Of Calcium
- Calcium helps to burn fat
Are you wondering if calcium can help burn fat? Yes, it can!
In a specific study, a group of women were assigned to consume 600 mg of calcium supplements together with five micrograms of Vitamin D. Now, the women who consumed this same amount of Calcium and Vitamin during the day had a massive decrease in fat mass index and body weight once the study was over. Therefore, it is proven that calcium does promote fat loss and helps to improve overall well-being.
- Calcium and Appetite
This is the link between consuming calcium and your appetite. Vitamins and minerals play an essential role in satiating your hunger. People who consume adequate amounts of protein and calcium have a suppressed appetite compared to the ones who consume less part of the same.
- Calcium helps in fat-burning
Not only does calcium help you to fuel energy, but at the same time, it helps to get rid of excess fat. Humans usually excrete about 2 grams of fat in stool each day. However, calcium intake can increase the number to a great extent. Therefore, when it comes to calcium and fat loss, calcium does help you to get rid of excess fat in your stools through excretion.
Weight Loss With Calcium And D3
Take calcium supplements with Vitamin D3 during breakfast to make the most out of your weight loss program. Contrarily, try to eat green leafy vegetables, calcium-rich foods, and milk for stronger bones and a healthy body.
You can also consume cheese, beans, tofu, broccoli, spinach, soybeans, green vegetables, chia seeds, sardines, canned salmon, etc.
Consult with your dietitian before you include calcium in your diet and prevent all chances of underlying diseases.
