Milk Diet Plan For Weight Loss


I’m excited to announce that I’ve released my new Milk Diet Plan For Weight Loss program. Milkshake diet, or the milk diet for weight loss, is a popular diet. It’s simple and effective! I’ve put together a full weight loss system that you can use to help you lose weight. Losing weight can be hard, but it doesn’t have to be as long as you stick to the pyramid. You need to eat a balanced diet of carbohydrates, fats and proteins otherwise you’re likely to end up hungry.

The Milk Diet for Weight Loss

The Milk Diet
In recent years, the Milk Diet has been used by patients for  10-14 days prior to undergoing weight loss surgery.  Skimmed milk is usually consumed three times per day i.e. 1 pint for breakfast, lunch and dinner. Some hospitals allow some natural yoghurt also but no other food is permitted.  This very low calorie diet is used under strict medical supervision as there are some health risks involved.   The aim of the calorie reduction is for the body to use up the glycogen and fat fuels stored in the liver so that the liver shrinks and makes it easier for the surgeon to access and operate on the stomach.

Why Milk? 
Skimmed milk is used because it is very low in fat and calories but also because it provides nutrients such as calcium, phosphorous, magnesium and B vitamins which are essential for  good health.  Interestingly, the calcium specifically in milk and dairy products has been shown to help with weight loss although additional factors in milk such as whey proteins, conjugated linoleic acid and branched chain amino acids are also thought to contribute.  These are some new studies to show that dairy calcium and whey proteins may also help improve body composition during weight loss by increasing fat loss and retaining lean muscle mass.

Milk Diet For Weight Loss: Will The Weight Drop Away?

Milk Diet For Weight Loss

The Milk Diet For Weight Loss: Is It Worth A Try?

It wouldn’t be surprising if you had never heard about the milk diet. This is one of those diets that are not so popular as compared to others which have inspired huge followings around the world. However, let’s consider whether or not popularity is really that important in the case with the milk diet for weight loss. What about, is it helpful in shedding pounds? Let’s look into this weight-loss method and identify the pros and cons of making it work for you.

What Is The Milk Diet For Weight Loss?

As its name suggests, the milk diet involves consuming milk for weight loss purposes. As a food source, milk cannot brag about it’s reputation as an effective weight-loss product because of its high calorie and fat content. Just simply including dairy to your regular meal plan will hardly help you slim down. To use the milk diet for weight loss, you would need to increase your daily dairy intake while cutting down on other foods (4). The light version of the diet involves having a glass of milk before each meal. This will help you curb your appetite and decrease your overall food intake. The extreme version of milk diet for weight loss consists of consuming only dairy products and nothing else for a certain period of time. Those who want to benefit from the diet to the fullest tend to choose its radical form, in which you have to drink about 2 liters of milk a day. However, the radical milk diet for weight loss can harm your body a lot if you have particular health problems or start dieting without proper preparation

How Does The Milk Diet Work For Weight Loss?

Scientific information on the milk diet for weight loss is scarce. Theoretically, milk being high in calcium, could potentially help you shed some pounds. Some experts claim that calcium ingestion burns fat in the human body, particularly in the abdominal area, which is an area notorious for being extremely difficult to get rid of. Increased levels of vitamin D and calcium in dairy have shown a positive impact on weight loss . In addition, milk can help you cut down on your energy intake, and at the same time be a valuable source of protein, vitamin D, casein, and other nutrients. In fact, one study has shown that casein could decrease triglyceride levels  the excess of which is known to cause severe problems with cardiovascular health

However, you should not get too excited about this weight-loss method. To see a scale change, you will have to change your eating habits and meal plan drastically by substituting all of the foods in it with dairy. Experts agree that this type of diet, as well as other weight-loss methods which require you to eat only one food for a lengthy period, are unhealthy on a number of levels. Furthermore, the chances that you will fail to keep weight off is rather high

milk diet for weight loss

Which Milk Is Best For Weight Loss?

Apart from substituting solid foods in your meal plan with dairy, you are restricted in the choice of milk. Ideally, you are expected to drink semi-skimmed milk, which contains 1.5-1.8% of fat, enough to be deemed low-fat . 100 ml of semi-skimmed milk contains about 50 kcal. As for the macros, this type of milk contains approximately 5 g of carbs, 2 g of fat, and 3.5 g of protein. Concerning calcium, which in dairy is normally high, it usually makes up 100-120 g per 100 ml of the product. 

Considering you are expected to drink about 1.8 liters of semi-skimmed milk as the primary part of your diet for weight loss, your daily milk intake should make up about 1,000 kcal.

What Do You Do If You Cannot Drink Milk?

Dairy milk is not the only option for those who have decided to start their milk diet for weight loss. Other options include almond and soy milks. Almond milk is sometimes promoted as the equivalent substitute for dairy milk, but this is wrong since these two are quite different from the nutritious perspective. On the one hand, almond milk is lower in calories than dairy milk, making it a great choice for those eager to slim down. Indeed, a cup of sugar-free almond milk contains about 39 calories, which is 50 calories less than what dairy milk has. On the other hand, traditional milk is rich in protein, whose weight-loss effect is scientifically proven.

By having a cup of almond milk every day, you would be able to burn 5 pounds of fat . Soy Milk diet for weight loss is also possible, considering the various benefits the drink offers. One study has demonstrated the positive impact of soymilk on the waist size reduction among overweight people. This suggests that the drink can facilitate weight loss . Another study has shown that soy protein, which abounds in soymilk, contributes to weight loss . A cup of soymilk contains 80 calories, which puts it in the range of being considered low-calorie. Likewise, soy milk is low in sugar, containing only 6 g of it. Unlike the fat in dairy milk, soy fat is not deleterious at all. Additionally, soymilk contains a number of vitamins associated with fat burning . Overall, if you are lactose intolerant, you can consider choosing soy milk as your dairy milk substitute. 

What Are The Drawbacks Of A Milk Diet?

Despite being promising, the milk diet for weight loss is a dangerous undertaking and its results are hard to predict. The diet is so dangerous it can harm your body a lot if you choose to follow it without adequate preparation and medical monitoring . Below are the typical disadvantages and health problems that could crop up as a result of using this diet

  • Lactose intolerance. If you chose to stick to the milk diet for weight loss anyways and made yourself drink milk for the purpose of losing weight while struggling with lactose intolerance, the result for you would be nauseous feelings, suffering from digestion problems, diarrhea, etc.
  • Cardiovascular problems. Excess milk consumption could increase your LDL (bad cholesterol) level.
  • Acne. Milk fat could cause the appearance of blackheads on your skin. 

The Bottom Line

The milk diet is one of the rather unpopular ways to lose weight. Compared to the dieting trends that are all the rage nowadays, such as keto, intermittent fasting, and others, this type of diet is not that widespread. Its connection to weight loss is quite questionable, as very little research points it out. Theoretically, milk calcium has the potential to boost your metabolism and prompt your body to burn more fat, but only on the condition that you drink up to two liters of milk a day, concurrently excluding all other food sources from your diet. If you are one of those people who have lactose intolerance, you still can try the milk diet for weight loss. Soymilk can make suitable substitutes for dairy, although in terms of nutritional value, it can not equal what’s found in milk.

In general, the milk diet is not safe as it promotes unhealthy eating habits, encouraging people to prefer only one product as opposed to a variety of others. Followers of this diet hardly have a nutritious meal a day, and this alone is detrimental for one’s  health. In addition, the milk diet can potentially lead to heart problems and acne.

Guaranteed Weight Loss In 4 Weeks With Milk Diet!

Have you heard about the milk diet? This diet is becoming popular for its promising results. Try this 4-week milk diet for weight loss.

Guaranteed Weight Loss In 4 Weeks With Milk Diet!

Milk contains fat and fat is bad for health. We all know this and which is why most of the people who are on weight loss cut down milk products from their diet. But the buzz about milk-based diet for weight loss has made us think again. This diet is becoming popular for the health benefits it holds if followed as advised. If you are trying to get slim and fit into your small-sized clothes, give a shot to this diet. Here is a four-week milk diet plan that may help you achieve your weight goals.

Milk Diet In Brief

Milk diet is a diet plan where the person has to consume only and only milk-based products for a long time. This may be for days or weeks, as per the nutritionist’s recommendation. This might trouble your health as too much milk may trigger digestive issues which is why it needs to be started under proper guidance. Also, giving up food and consuming only milk or milk-based products is difficult in the initial days and in fact, a lot of experts do not allow complete elimination of food as this would create a nutrient deficiency in your body. Thus, instead of completely stopping food intake, increase milk consumption.

Milk Diet

Milk has a lot of vitamins and minerals and other active botanicals that leave notable positive effects on the consumer’s health. 

4-Week Milk Diet Plan

To achieve long-term results with a milk diet, it is necessary that you follow it properly. Here is a diet plan for four weeks that interested people can try to cut down their weight, but only after consulting a dietician or doctor.

Week 1

  • Drink one cup of zero-fat milk four times in a day. Along with that, you need to maintain a healthy diet. Add whole grains, seasonal vegetables, fishes like salmon and tuna, etc. To your diet.
  • Avoid the consumption of red meat.
Milk Diet plan

Week 2

  • Drink three cups of zero-fat milk, three times a day. Along with that drink 1 cup of green tea and one bowl of hot chicken soup in the evening.
  • Eat high-fiber foods and veggies such as nuts, beans and also include some protein foods.

Week 3

  • Drink three cups of zero-fat milk with a pinch of turmeric or cinnamon.
  • This week, you are to eat a lot of whole grains, seeds, grilled vegetables, etc. You may also have chicken but not red meat.
Milk Diet weight loss

Week 4

  • In the final week of milk diet, reduce your milk consumption to two cups of fat-free milk.
  • Eat high-fiber fruits and vegetables, salmon, low-sodium nuts, oatmeal, fruits, etc. 

Along with following this milk diet, you also need to do a lot of exercises to burn calories as extreme calorie-deficiency is the only way to lose weight. Eat healthy as per the chart during this period and you’ll definitely shed substantial weight.

A Milk & Fruit Diet for Weight Loss

Strawberries with sugar .

Fruit and milk are a low-calorie pair, but they don’t make a healthy diet on their own.

Milk and fruit are often both lower in calories than grain products, high-protein items and processed foods, but limiting your diet to only one or two types of food is not a healthy way to lose weight. Although milk and fruit have phenomenal nutritional benefits as part of a more balanced eating plan, they cannot provide all of the essential vitamins, minerals and nutrients that your body requires to function at its best.


A milk and fruit diet is essentially a fruitarian eating plan that includes milk as well as water and fruit juice. A strict fruitarian diet may limit what you eat to only fruit, but the Fruitarian Worldwide Network notes that many fruitarians also eat some vegetables, nuts and seeds.


You may lose a lot of weight rapidly on a milk and fruit diet, especially if you choose low-calorie fruits and low-fat or nonfat milk. According to the USDA, 1 cup of skim milk has just 85 calories and no fat. A medium apple has about 95 calories, a medium banana has 105 calories and 1 cup of watermelon pieces has just 45 calories. If you can manage to cut 1,000 calories daily from your normal diet by eating such light foods, you’ll lose about 2 lbs. per week. There are also nutritional advantages to drinking milk and eating more fruit. According to, lean dairy protein builds and repairs muscle and bone tissue and furthers osteoporosis prevention, while fruits can help prevent cancer, diabetes, bone loss, kidney stones, heart attack and stroke.


Quick weight loss may seem like a worthy goal, but it’s not always lasting or healthy. preventive medicine specialist Donald Hensrud, M.D., points out that losing more than 2 lbs. per week may indicate loss of water weight or lean muscle tissue, and the Centers for Disease Control and Prevention note that people who lose weight quickly are less likely to keep it off long term than those who drop pounds gradually. Another issue is that milk and fruit don’t fulfill all nutritional needs. To get enough healthy fats and variety among vitamins and minerals, you must also eat vegetables, grains and lean proteins.


Consult your physician before starting any new diet or weight loss plan. If you do choose to try a milk and fruit eating plan, it’s advantageous to stick to it for just a few days or a week to prevent nutrient deficiencies, fatigue, dizziness and other potentially negative side effects.

Can the Milk Diet really help you lose 10kg and keep it off? A dietitian weighs in

It’ll only set you back $2 a day. 

Another day, another diet and the Milk Diet is currently doing the diet rounds thanks to its promise of quick weight loss – especially belly fat loss. Extremely simple, all you need to do is drink 2L of reduced fat milk a day. That’s it. Not only is it uncomplicated but claims suggest that the high calcium content of milk helps to rid the body of fat stores, especially around the tummy.

So, what does the science say about drinking 2L of milk each day? And if you have a few kilos to lose, is this diet worth a try?

Nutritionally, 2L of reduced fat milk contains roughly 700 calories, 70g of protein, 100g of carbs via the sugar lactose and 25g of fat. Overall, this is a low calorie diet (the average adult needs 1200-2000 calories a day), similar in calorie load to a meal replacement program such as Optifast or Optislim.

The science behind your weight loss failures

The good…

The macronutrients are reasonable, too – 70g of protein and 100g of carbs will satisfy the daily protein requirement for most adults, while 100g of carbs is a moderate amount of carbs. This means the Milk Diet does not fall into the category of starvation diets the way that lemon water diets and juice cleanses do.

Image: iStock


It is when we take a closer look at micronutrients that the Milk Diet starts to fall short. The amount of dietary fibre that you would consume on this diet is insignificant, meaning you’re your gut will take a beating with constipation likely. Vitamin C and A are likely to be too low, as is iron and zinc among other key nutrients we require regularly in our diet. It could be argued you could take a supplementary form of these nutrients via a simple multivitamin supplement, but remember nutrients are always better absorbed from real food.

Naturally when you drink 2L of milk a day, you get more than enough calcium. In fact, this much milk will give you a massive 2400mg of calcium, which is at the top end of the higher range recommended on a daily basis. In the case of calcium, while we need some, or roughly 800-1000mg a day, more is not necessarily better and a high calcium intake is associated with constipation and even more severe medical issues including kidney stones and even heart issues.

For this reason, the Milk Diet could even be contraindicated for some individuals, especially those who already suffer from gut issues, or who are at risk of developing kidney stones.

Source: iStock

Bottom line

What has been outlined above are basically the nutritional pros and cons of an extremely restrictive diet. What we have not talked about are the potential psychological consequences of adopting such an extreme and restrictive diet that has no science backed evidence to support its use.

Any diet that promotes such extreme restriction is associated with psychological consequences – becoming obsessed with food and eating, and promoting a dieting mindset, which results in followers being constantly ‘on’ or ‘off’ a diet, with alternating periods of overeating and extreme restriction.

While the Milk Diet offers a better nutritional balance than some of the extreme regimes out there, it is by no means the best diet out there.

The difference between the Milk Diet and a meal replacement program is that a meal replacement program that uses supplementary shakes or bars to replace meals have been scientifically formulated to tick the box on all the essential nutrients we require, whilst maintaining a very low calorie intake. Such programs have been scientifically proven to support quick weight loss and while they are still rather extreme, at least they will ensure your overall nutrient intake is adequate whilst you are dieting.

These would be a much better option if your desire is to follow a relatively strict diet for a short period of time than the Milk Diet, and definitely much kinder to your gut.

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