"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 a little busier. Coconut, almond, soy, rice, hemp, oat and cashew are just some milk alternatives gaining popularity in 2021.
Choosing the right milk is no easy task, so let's look at Australia's top milk choices and unpack the pros and cons of each.
Unsweetened Almond Milk
Almond milk is the most popular milk alternative today - most likely because it has the lowest calories. One cup of almond milk has just 44 calories, which is drastically lower than regular milk, at 155 calories per cup. These days, it would be rare to find a café that didn't stock almond milk, so it's a safe bet. The downfall? It has one of the lowest protein contents of any milk alternative.
Unsweetened Oat Milk
Oat milk is fast gaining popularity in the world of milk. This vegan alternative is made by blending water and oats and then straining out the liquid. It surprisingly tastes pretty close to real milk with a pleasantly creamy texture. Oat milk has slightly lower calories than regular milk. However, it does come with more carbs and less protein. So, when it comes to weight loss, oat might not be the best choice.
*Calories, carb, fat and protein content (per cup) for popular milks and milk alternatives.
Soy milk is the only milk that comes close to matching the protein content of regular milk. It's also low in saturated fat, which is beneficial when you're aiming to lose weight. However, soy is a prevalent allergen. Soy contains estrogen-like compounds called isoflavones, with some research linking these compounds with impaired female fertility and compromised thyroid function. In short, with so many milk alternatives out there, it makes sense to steer clear of soy.
Regular cow's milk ranks number one in terms of calories. If you're having a couple of coffees a day, plus adding milk to your smoothy, you might find your daily calories are adding up quite quickly. The benefit? The higher fat 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 real milk but want to shed some extra kilos, low fat cow's milk might be your best bet. With 53 fewer calories and 5.8g less fat than regular cow's milk, transitioning to low fat might be the key to shifting those stubborn kilos.
Just keep in mind that dairy and lactose are common allergens. Lactose intolerance, in particular, is common in Mum’s and bubs and often goes undiagnosed. If you’re noticing you’re bloated, gassy or nauseous; this could be due to lactose.
If your bub is crying for extended periods or is extremely unsettled, it could indicate that they’re intolerant. If you suspect your baby has a diary or lactose intolerance, it’s essential to seek advice from your doctor/pediatrician.
So, which milk is best for weight loss?
If you're up for transitioning to a milk 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.
If you’re transitioning from cow’s milk to a milk alternative, it’s vital to ensure you’re meeting your calcium requirements through other food sources. Sardines and dark leafy green vegetables and two great non-dairy options.
Finally, remember to always read the ingredients list when shopping for a new milk alternative; some brands have added sugar to enable a longer shelf life. Opt for alternatives with the shortest ingredient list and choose an unsweetened version to make sure your milk doesn't get in the way of your weight loss goals.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, 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 Weight Loss with the
In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Support your Milk Supply and Boost Your Energy while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with Milk Thistle and Fenugreek which are herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with any shake purchase.
Did you know there are 2 types of In Shape Mummy Health Shakes?
We want to help mums of all stages of life look and feel their best.
That’s why we have two options to help you get the best results. One to support breastfeeding mums and the other to support mums who are not breastfeeding.
Mums are RAVING about the In Shape Mummy Health Shake...
★ ★ ★ ★ ★
"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 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 weight, 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 am so grateful for all the people behind the In Shape Mummy Health Shake. It has helped me lose my post-pregnancy weight in a healthy way and very helpful during days where I had to wake up early for school drop offs and going to work. I've lost 15 kgs and I couldn't be any happier. I've regained my energy and have lots of time to play with my 2 kids. It's breastfeeding-friendly which is even better for me because the nutrients this Healthy Shake has is good for my little one. I feel great and motivated to work out even more when I saw my results. I'm so in love with this Healthy Shake!!! Thanks to Lisa and the rest of their team. ♥️"
- Maureen, WA
★ ★ ★ ★ ★
"I've lost 31.5 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 78.5 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 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."