FUNCTION OF CALCIUM IN THE DIET

 Many men and women are competing to lose weight, they do everything they can to make their weight more ideal, one of which is by dieting. 

However, not many people know that one of the effects of going on a diet is reduced nutrition in the bones so that they are susceptible to osteoporosis. Popular diets may promise fast weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss. 

And women who consistently limit what they eat to avoid gaining weight can damage their bone health, according to a study by ARS researchers in California. (1)

The study looked at the eating behavior of women between the ages of 18 and 50 and found that those who were classified as “restraint eaters” had significantly higher bone mineral density and bone mineral content (a key indicator of overall bone strength and health). lower than women who said they were not worried about what they ate. 

The researchers said "exercise and maintaining a diet while paying attention to calcium and the healthy nutrients contained in it are more than enough to reduce body weight. 

Calcium is not only good for your bones but can also help you maintain a healthy, low-fat diet. There has been increasing media coverage of various studies showing that diets rich in calcium help reduce body fat. 

Calcium is very important in weight loss because it burns fat. Diets high in calcium seem to favor burning over storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown. 

Calcium changes the efficiency of weight loss. In fact, study after study has shown that people with the highest overall calcium intake weigh the least, and people with the lowest calcium intake have the highest body fat percentage. 

When overall caloric consumption is taken into account, calcium not only helps maintain weight, but may be associated specifically with decreased body fat. Low daily calcium intake is associated with a greater tendency to gain weight, especially in women. 

Researchers found that teenage girls who consumed more calcium weighed less and had less body fat than girls who consumed the same number of calories from other sources. 

Previous studies have shown that higher calcium intake can block body fat production in adults and preschoolers, but this is one of the first studies to show it may have the same effect in teenage girls and young adults. body conscious. 

Some people think that milk can be fattening, but evidence suggests otherwise. 

Consumption of dairy foods rich in calcium can actually help reduce and prevent obesity. More than 20 recent studies have shown that dairy products actually contribute to weight loss. 

A new study in obese adults, presented at the First Annual Nutrition Week Conference, shows that increasing calcium intake to the equivalent of two servings of dairy per day can reduce the risk of obesity by as much as 70 percent. 

The study provides strong evidence that the calcium in low-fat dairy can help tune your body's fat-burning machinery and help keep your weight under control. 

In another study, people on a diet high in calcium from yogurt reduced fat faster than people on a diet with low calcium intake. 

Numerous studies have shown that milk calcium is more effective at reducing body fat than other forms of calcium. 

Researchers believe that other nutrients found in dairy products synergize with calcium to reduce fat more efficiently. 

Glycomacropeptide (found in whey protein derived from milk) in particular, is known to create feelings of fullness and satiety and reduce food intake. 

Foods that are good sources of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark green leafy vegetables, and bones in soft fish such as canned salmon. 

Attention: For those aged 18 and under, pregnant women, breastfeeding are expected to consult with a doctor first to stay safe. The information herein was not provided by a medical professional and is not intended to be a substitute for medical advice. Please consult your doctor before starting any treatment. 

Reference:

Diet May Lose Bone Density. April 1999; Agricultural Research Magazine

Regulation of adiposity by dietary calcium. Zemel MB et al. [2000. PHASEB J 14:1132-1138.]

Regulation of risk of adiposity and obesity with dietary calcium: mechanisms and implications. Zemel MB. 2002. [J Am Coll Nutr 21:146S-151S.]

Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. Shi H et al. [2001. PHASEB J 5:291-293.]

Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.]

Higher dairy intake is associated with lower body fat during adolescence. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.]

Role of dietary calcium and other nutrients in moderating body fat in preschoolers. Carruth BR and Skinner JD. [2001. T Int J Obesity Relates to Metab Disorder 25:559-566.]

Accelerated Weight Loss and Calcium and Dairy Fat during Energy Restriction in Obese Adults. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.]

Milk (yogurt) augments fat loss and reduces central obesity during energy restriction in obese subjects. Zemel MB et al. [2003. FASEB J A1088:679.3]

Calcium and Weight: A Clinical Study. Heaney, RP, Davies, KM, Barger-Lux, M.J. [Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.]

Cholecystokinin decreased food intake in rats. Gibbs J, Young RC, Smith GP. J Comp [Physiol Psychol 1973 Sep;84(3):488-95]

Cholecystokinin antibodies injected into the cerebral ventricles stimulate feeding in lambs. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;212(4495):687-9]

Peptides with intracranial administration of activity similar to CCK induce satiety in sheep. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]