The Food That Tons of Slim People Eat at Least Twice a Day

Your mother probably told you to drink a glass of milk a day—but we're guessing it was for the benefit of your bones, not your waistline. Well, we have good news if you followed her advice: Eating dairy at least twice a day may reduce your odds of being obese, according to a new study from Harvard, Brown, and Case Western Reserve Universities.

When the researchers analyzed the diets of 7,173 people, they found that avid dairy eaters tended to have lower body mass indexes (BMIs)—specifically, the study participants who consumed dairy at least twice a day were 37 percent less likely to be obese than those who ate the stuff only once a month.

MORE: 7 Foods That Can Help You Lose Weight

Milk, in particular, was a major factor affecting the size of people's waists: Daily milk drinkers were significantly less likely to be obese than non-drinkers—an association that only applied to women. The caveat? There was a BMI benefit only when the milk contained less than 3.4 percent fat (read: whole milk won't help you).

What about other types of dairy? Although yogurt initially appeared to be linked to weighing less, the association disappeared after the researchers accounted for calcium intake. (And cheese was not included in the analysis.)

What this implies: Calcium may be one of the most critical components of dairy for maintaining a slimmer figure. In fact, people who took in at least 214 milligrams of calcium from dairy each day faced a 17 percent lower risk of obesity than those who didn't eat dairy. The simplest explanation: The mineral may increase the amount of fat excreted in your waste. (Calcium may also play a more complicated role in the actions of hormones related to weight.)

MORE: Calcium Sources You Need to Include 

So skip the calcium supplements, and start snacking on (or sipping) low-fat dairy when you need a little afternoon pick-me-up. It's a double-whammy against obesity: The shot of protein will help keep you full, and the calcium may keep you slim.

MORE: Organic Milk Beats Conventional Milk—at Least When It Comes to Omega Fats 

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