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>In addition, milk is not a low-calorie beverage. Even if people drink nonfat milk, three cups a day can mean an additional 250 calories consumed. Low-fat or wh

>In addition, milk is not a low-calorie beverage. Even if people drink nonfat milk, three cups a day can mean an additional 250 calories consumed. Low-fat or whole milk has even more calories. In an era when every other caloric beverage is being marginalized because of obesity concerns, it’s odd that milk continues to get a pass. I'm kind of upset that this is an argument here. It's as if the author thinks that because you drink a beverage instead of eat it, it can't make you any less hungry, and therefore you keep on eating and drinking and get fat. If anything, when I drink a glass of milk I feel more satiated (less hungry) than I would for a lot of foods. Beverages can definitely make you feel full. In addition, I've seen a good amount of evidence that protein (in milk or other foods) produces more satiation per unit calorie than carbs or fat. I'm too lazy to cite my sources right now, but a google search shows some merit to the idea that milk helps you lose weight.

vidarh 12y ago
There's a very clear correlation for me between my protein intake and how well I do at the gym (power lifting), and I hate it. Getting optimal levels of protein for me, which seems to be around the 200g/day level, is hard. Towards dinner time I hate the sight of food...
- tiglionabbit 12y ago
  Have you tried eating more fat? I've heard that, by gram, muscles are made mostly of fat, then carbs, and then a little bit of protein.
  - imanaccount247 12y ago
    By weight, muscle is mostly water.
  - vidarh 12y ago
    Eating more fat makes meeting the protein goals even harder because fat also sate you. You need some fat - too little is dangerous - and I don't really bother care about my fat intake other than making sure it's comfortably into safe levels (getting too little is actually a concern for me when trying to maximize protein, but it's not hard) As for weight of muscles, the dry weight of muscle of someone who is fat will probably consist of more fat than protein, but muscle synthesis is driven by amino acids (the constituent parts of proteins), and the muscle fibres which is what gives you your strength is pretty much all protein. Everyone will store some fat in cells in/around their muscles, but getting more fat in your diet has very limited effect on your ability to synthesise muscle. You may appear to get bigger muscles due to added fat, but you won't get stronger (and you'll lose definition, which is more of a body builder concern). Basically you need amino acids, and while the body can synthesise a good chunk of the needed amino acids from other food-stuffs, if you want to add muscle there's nothing that's as efficient as getting protein, optionally supplemented with some amino acids (getting the optimal proportion of the "big three" amino acids for adding muscle - leucine, valine and isoleucine - from food sources is hard; once you get to advanced levels of lifting, you may be able eek out some tiny added benefits from branched-chain amino acid supplements that contain just those).
    - tiglionabbit 12y ago
      I guess I was thinking about saturated fat and cholesterol helping out with connective tissue. I don't know the details though.
tiglionabbit 12y ago
I'm kind of upset that anyone things drinking low-fat or skim milk is a good idea. Milk contains many fat-soluble nutrients. If you remove the fat, you remove the nutrients. Instead of low-fat milk, we should drink low-sugar milk. It is the milk sugar, lactose, that many people are intolerant to. If you want to get a feeling for how much sugar is in milk, try lactose free milk some time. It is made by introducing lactase which breaks the complex lactose down into simple galactose, and it tastes like a bowl of lucky charms. Recently I have switched to drinking half-and-half instead, when I want some milk. I may even try out heavy cream eventually. Half and half has less sugar and more fat than whole milk. Consuming fat is a great way to dampen the glycemic index of sugary foods, so I think heavy cream or half and half is a much better mate to cookies than regular milk would be. whole milk: http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/6... half and half: http://nutritiondata.self.com/facts/dairy-and-egg-products/48/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/4... heavy cream: http://nutritiondata.self.com/facts/dairy-and-egg-products/51/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/5...
- imanaccount247 12y ago
  Your link says you are mistaken. Milk has only a few vitamins and minerals in reasonable quantities. They are still there in skim milk, and still just as available. None of them are fat soluble other than the vitamin D if you are consuming milk with vitamin D added to it. Compare whole milk from your link to skim milk from the same site: http://nutritiondata.self.com/facts/dairy-and-egg-products/139/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/1...
  - tiglionabbit 12y ago
    Guess I should have taken a closer look. Anyway, Vitamin A is fat-soluble and you can really tell, since it tracks the amount of milk fat so well in these tables.
    - imanaccount247 12y ago
imanaccount247 12y ago
>In addition, I've seen a good amount of evidence that protein (in milk or other foods) produces more satiation per unit calorie than carbs or fat Evidence, or "fad diet claims"? Because the only actual satiety testing I've seen does not support the keto mythology on the subject. In fact, boiled potatoes come out 50% higher in satiety than beef. http://www.ncbi.nlm.nih.gov/pubmed/7498104 http://www.ncbi.nlm.nih.gov/pubmed/7498104

vidarh 12y ago

There's a very clear correlation for me between my protein intake and how well I do at the gym (power lifting), and I hate it. Getting optimal levels of protein for me, which seems to be around the 200g/day level, is hard. Towards dinner time I hate the sight of food...

tiglionabbit 12y ago
Have you tried eating more fat? I've heard that, by gram, muscles are made mostly of fat, then carbs, and then a little bit of protein.
- imanaccount247 12y ago
  By weight, muscle is mostly water.
- vidarh 12y ago
  Eating more fat makes meeting the protein goals even harder because fat also sate you. You need some fat - too little is dangerous - and I don't really bother care about my fat intake other than making sure it's comfortably into safe levels (getting too little is actually a concern for me when trying to maximize protein, but it's not hard) As for weight of muscles, the dry weight of muscle of someone who is fat will probably consist of more fat than protein, but muscle synthesis is driven by amino acids (the constituent parts of proteins), and the muscle fibres which is what gives you your strength is pretty much all protein. Everyone will store some fat in cells in/around their muscles, but getting more fat in your diet has very limited effect on your ability to synthesise muscle. You may appear to get bigger muscles due to added fat, but you won't get stronger (and you'll lose definition, which is more of a body builder concern). Basically you need amino acids, and while the body can synthesise a good chunk of the needed amino acids from other food-stuffs, if you want to add muscle there's nothing that's as efficient as getting protein, optionally supplemented with some amino acids (getting the optimal proportion of the "big three" amino acids for adding muscle - leucine, valine and isoleucine - from food sources is hard; once you get to advanced levels of lifting, you may be able eek out some tiny added benefits from branched-chain amino acid supplements that contain just those).
  - tiglionabbit 12y ago
    I guess I was thinking about saturated fat and cholesterol helping out with connective tissue. I don't know the details though.

tiglionabbit 12y ago

I'm kind of upset that anyone things drinking low-fat or skim milk is a good idea. Milk contains many fat-soluble nutrients. If you remove the fat, you remove the nutrients. Instead of low-fat milk, we should drink low-sugar milk. It is the milk sugar, lactose, that many people are intolerant to. If you want to get a feeling for how much sugar is in milk, try lactose free milk some time. It is made by introducing lactase which breaks the complex lactose down into simple galactose, and it tastes like a bowl of lucky charms. Recently I have switched to drinking half-and-half instead, when I want some milk. I may even try out heavy cream eventually. Half and half has less sugar and more fat than whole milk. Consuming fat is a great way to dampen the glycemic index of sugary foods, so I think heavy cream or half and half is a much better mate to cookies than regular milk would be. whole milk: http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/6... half and half: http://nutritiondata.self.com/facts/dairy-and-egg-products/48/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/4... heavy cream: http://nutritiondata.self.com/facts/dairy-and-egg-products/51/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/5...

imanaccount247 12y ago
Your link says you are mistaken. Milk has only a few vitamins and minerals in reasonable quantities. They are still there in skim milk, and still just as available. None of them are fat soluble other than the vitamin D if you are consuming milk with vitamin D added to it. Compare whole milk from your link to skim milk from the same site: http://nutritiondata.self.com/facts/dairy-and-egg-products/139/2 http://nutritiondata.self.com/facts/dairy-and-egg-products/1...
- tiglionabbit 12y ago
  Guess I should have taken a closer look. Anyway, Vitamin A is fat-soluble and you can really tell, since it tracks the amount of milk fat so well in these tables.
  - imanaccount247 12y ago

imanaccount247 12y ago

>In addition, I've seen a good amount of evidence that protein (in milk or other foods) produces more satiation per unit calorie than carbs or fat Evidence, or "fad diet claims"? Because the only actual satiety testing I've seen does not support the keto mythology on the subject. In fact, boiled potatoes come out 50% higher in satiety than beef. http://www.ncbi.nlm.nih.gov/pubmed/7498104 http://www.ncbi.nlm.nih.gov/pubmed/7498104