Which Milk Is Best For Weight Loss?
"I just want milk that tastes like real milk – but is also low in calories, high in protein, has adequate fat and no added sugar."
When did milk become so confusing?
Not too long ago, our milk choices were either full fat or skim. But now, the supermarket fridge is busier. Almond, oat and soy are just some milk alternatives crowding the supermarket fridges.
Choosing the right milk can feel overwhelming. To make it easier, let's look at Australia's top milk choices and unpack the pros and cons of each.
Unsweetened Almond Milk
Almond milk has become the most popular milk alternative, largely because it has the lowest calories of all types of milk. With just 41 calories per cup, it’s a significantly lower calorie compared to regular milk, which has 155 calories per cup. Many almond milk brands in the supermarket have added calcium to match the levels found in cow's milk. However, almond milk is also one of the lowest in protein among milk types. This isn’t necessarily a problem if you’re mindful about getting enough protein from other sources in your diet but it is something to be aware of.
Unsweetened Oat Milk
Oat milk is quickly becoming a favourite in the world of milk. It tastes pretty close to cow's milk with a pleasantly creamy texture. Many oat milk brands in the supermarket also have added calcium to match the levels found in cow's milk. While oat milk has approximately the same number of calories as cow's milk, it does contain more carbs and less protein than cow's milk. The complex carbs in oat milk can provide a steady source of energy, which is essential for breastfeeding and busy mums. However, if you’re watching your carb intake, you might want to be mindful of how much oat milk you’re consuming.
Compared to almond milk, oat milk has three times more calories and significantly higher carbs. Oat milk is an excellent alternative for those with nut allergies or intolerances to dairy and soy. It can be a great choice if you prefer a creamier taste similar to cow's milk. Just keep in mind that it has more calories and carbs compared to almond milk.
Soy Milk
Soy milk is the only milk that comes close to matching the protein content of cow's milk. It's also low in saturated fat, which is beneficial when you're aiming to lose weight.
However, soy is a common allergen, and some people may experience bloating or digestive discomfort after consuming it. Additionally, some research has raised concerns about potential health risks associated with soy. Given the variety of milk alternatives available, it may be best to consider other options.
Cow's Milk
Regular cow's milk ranks number one in terms of highest calories and fat. If you're having a couple of coffees a day, plus adding milk to your smoothie, you might find your daily calories are adding up quite quickly. The benefit? The higher protein content will keep you satiated and fuller for longer. So, you might find you don't need as many snacks throughout the day.
Low Fat Cow's Milk
For those who don't want to give up cows milk but want to shed some extra kilos, transitioning to low fat milk could be your answer. It has fewer calories and less fat than regular cow's milk while still providing protein and essential nutrients to support you and your baby.
Keep in mind though, that dairy and lactose are common allergens. Lactose intolerance can develop at any age. If you or your baby are experiencing bloating, gas, or nausea, lactose intolerance could be the culprit. Consult your doctor or paediatrician if you suspect a dairy or lactose intolerance,
So, which milk is best for weight loss?
If you have allergies or intolerances to any of the milks, that will obviously impact your choice.
If you're open to transitioning to a dairy free alternative, almond milk has the lowest calories, by a long shot. If you're not quite ready to break up with cow's milk but have difficulty shifting weight, opt for low fat or reduce the amount of full-fat milk you're consuming.
When choosing a plant- based milk alternative, Iook for brands that have added calcium and select unsweetened options without added sugars.
If you're a breastfeeding mum, it’s crucial to ensure you’re getting enough protein to support your milk supply. Complement your milk choice with protein-rich foods like nuts, yogurt, eggs, lean meat, beans, tofu, or In Shape Mummy Health Shakes to keep both you and your baby healthy and thriving.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a mum of a baby and a toddler, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
Fast Track Your Results with the In Shape Mummy Health Shake
Many New Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Weight Loss with our Quick, Easy and Delicious Superfood Formulated Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Get the Nutrition you need for Breastfeeding & Lose Weight in a Quick & Easy way.
Look & Feel Your Best with our Premium blend of Organic Brown Rice & Pea Protein, 25 Vitamins & Minerals, Probiotics & Digestive Enzymes.
Enhanced with Organic & Natural Milk Thistle, Flaxseeds & Superfoods which have been used for centuries to Support Breastfeeding.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy & NO Gluten. Proudly made in Australia.
Enjoy as the Quickest & Easiest Healthy Breaky, Lunch or Snack!
Not Breastfeeding? Click on the link below to try our Busy Mums Shake.
FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.
⭐⭐⭐⭐⭐
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
⭐⭐⭐⭐⭐
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
⭐⭐⭐⭐⭐
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
⭐⭐⭐⭐⭐
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT
