{"id":16189,"date":"2022-03-05T23:51:14","date_gmt":"2022-03-05T21:51:14","guid":{"rendered":"https:\/\/dietsabc.com\/?p=16189"},"modified":"2023-12-19T18:30:47","modified_gmt":"2023-12-19T16:30:47","slug":"whether-dairy-products-are-good-or-bad","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/whether-dairy-products-are-good-or-bad\/","title":{"rendered":"Are dairy products good or bad?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"16189\" class=\"elementor elementor-16189\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4edd2610 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"4edd2610\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5ca0f176\" data-id=\"5ca0f176\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d80290 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"2d80290\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Are dairy products good or bad?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2922d4d9 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"2922d4d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>March 5, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e428e50 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"2e428e50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tMore and more people are giving up dairy products, forgetting that it contains around 100 different nutrients needed by the human body to help us maintain good health.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4e5167d8\" data-id=\"4e5167d8\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3fb87ecf elementor-widget elementor-widget-spacer\" data-id=\"3fb87ecf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-472ff351 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"472ff351\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-722d7575\" data-id=\"722d7575\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6db29799 elementor-widget elementor-widget-text-editor\" data-id=\"6db29799\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As a species, we have used dairy products in one way or another for thousands of years. For centuries, milk has been considered &quot;good&quot;, but it is increasingly being written and said that milk is full of &quot;bad&quot; fats, unhealthy chemicals, hormones and substances that our body cannot digest. That milk damages our gastrointestinal tract, causing a variety of health problems - from pimples to an increased risk of cancer.<\/p><p>The good news - there is a lot of research on milk and dairy products, the bad - it&#039;s pretty complicated.<\/p><pre>\u00a0<\/pre><h2>Not all dairy products are the same<\/h2><p>It is important to understand that dairy products are very different. Although most dairy products are derived from cow&#039;s milk, relatively large amounts are also made from goat&#039;s and sheep&#039;s milk, especially cheeses and yoghurts, buffalo dairy products (mozzarella di bufala) are widespread in Italy, yak milk is widely used in Mongolia and mares in Central Asia. milk, etc.<\/p><p>Naturally, milk is a mixture of water, protein, sugars, minerals and vitamins. The nutritional value of dairy products depends on:<\/p><ul><li>The type of animal and the way in which these animals are fed, such as seal milk, has a fat content of more than 50%;<\/li><li>Type of milk processing - whether it becomes skimmed milk, cheese, ice cream, yoghurt, butter, etc. The type of milk treatment affects the percentage of water, protein, fat and other nutrients in the final product;<\/li><li>Is the milk heated (pasteurized) and heated to what temperature.<\/li><\/ul><table><tbody><tr><td colspan=\"5\" width=\"498\"><p>Calorie comparison of some dairy products (calories per 100 g of product)<\/p><\/td><\/tr><tr><td width=\"100\"><p style=\"text-align: center;\"><strong>Cow milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p><strong>Goat&#039;s milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p><strong>Sheep&#039;s milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p><strong>Non-fat Greek yogurt<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p><strong>Cheddar cheese<\/strong><\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"100\"><p>60<\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p>69<\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p>108<\/p><\/td><td style=\"text-align: center;\" width=\"100\"><p>59<\/p><\/td><td width=\"100\"><p style=\"text-align: center;\">402<\/p><\/td><\/tr><\/tbody><\/table><table><tbody><tr><td colspan=\"6\" width=\"570\"><p>And nutrient comparison (100 g of product)<\/p><\/td><\/tr><tr><td width=\"138\">\u00a0<\/td><td width=\"82\"><p style=\"text-align: center;\"><strong>Cow milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p><strong>Goat&#039;s milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p><strong>Sheep&#039;s milk<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"96\"><p><strong>Non-fat Greek yogurt<\/strong><\/p><\/td><td width=\"90\"><p style=\"text-align: center;\"><strong>Cheddar cheese<\/strong><\/p><\/td><\/tr><tr><td width=\"138\"><p>Protein<\/p><\/td><td width=\"82\"><p style=\"text-align: center;\">3.22 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>3.56 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>5.98 g<\/p><\/td><td style=\"text-align: center;\" width=\"96\"><p>9 g<\/p><\/td><td width=\"90\"><p style=\"text-align: center;\">25 g<\/p><\/td><\/tr><tr><td width=\"138\"><p>Carbohydrates<\/p><\/td><td width=\"82\"><p style=\"text-align: center;\">4.52 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>4.45 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>5.36 g<\/p><\/td><td style=\"text-align: center;\" width=\"96\"><p>2.3 g<\/p><\/td><td width=\"90\"><p style=\"text-align: center;\">1.3 g<\/p><\/td><\/tr><tr><td width=\"138\"><p>Fat<\/p><\/td><td width=\"82\"><p style=\"text-align: center;\">3.25 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>4.14 g<\/p><\/td><td style=\"text-align: center;\" width=\"82\"><p>7.00 g<\/p><\/td><td style=\"text-align: center;\" width=\"96\"><p>2 g<\/p><\/td><td width=\"90\"><p style=\"text-align: center;\">21 g<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>Not all people are the same<\/h2><p>People&#039;s ability to digest dairy products varies depending on their genetics, age, digestive tract health and intestinal micro-flora.<\/p><p>The choice of dairy products is also determined by factors such as taste, cultural differences and renunciation of certain products due to beliefs or religious considerations.<\/p><p>That is, even if dairy products are theoretically &quot;good&quot;, there are many reasons why they can be &quot;bad&quot; for a particular person.<\/p><pre>\u00a0<\/pre><h2>Nutrients in dairy products<\/h2><p>The primary function of milk is to feed a growing mammal - therefore <a href=\"http:\/\/milkfacts.info\/Nutrition%20Facts\/Nutrient%20Content.htm\" target=\"_blank\" rel=\"noopener\">milk contains many useful nutrients<\/a>, including the most important for us are:<\/p><ul><li>Fatty acids such as:<ul><li>Saturated, monounsaturated and unsaturated fats;<\/li><li>CLA or <a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-826\/conjugated-linoleic-acid-cla\" target=\"_blank\" rel=\"noopener\">conjugated linoleic acid<\/a>;<\/li><li>Trans-palmitolenic acid.<\/li><\/ul><\/li><li>Carbohydrates such as:<ul><li>Lactose;<\/li><li>Galactose.<\/li><\/ul><\/li><li>Proteins such as:<ul><li>Casein;<\/li><li>Whey;<\/li><li><a href=\"https:\/\/www.thermofisher.com\/lv\/en\/home\/life-science\/antibodies\/antibodies-learning-center\/antibodies-resource-library\/antibody-methods\/introduction-immunoglobulins.html\" target=\"_blank\" rel=\"noopener\">Immunoglobulins<\/a>.<\/li><\/ul><\/li><li>Minerals such as:<ul><li>Calcium:<\/li><li>Magnesium;<\/li><li>Phosphorus:<\/li><li>Potassium.<\/li><\/ul><\/li><li>Fat-soluble vitamins, such as:<ul><li>Vitamin A;<\/li><li>Vitamin D;<\/li><li>Vitamin K2;<\/li><\/ul><\/li><li>B vitamins such as: Vitamin B2 (riboflavin), which is needed for growth, respiration, red blood cell production and central nervous system functions, Vitamin B12 (cobalamin), which promotes nerve and blood cell health. <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">Read more about vitamins HERE<\/a>.<\/li><li>Iodine needed to produce thyroid hormones.<\/li><\/ul><pre>\u00a0<\/pre><h2>Differences between dairy products<\/h2><p>We all understand that by drinking a pint of yogurt, we ingest different nutrients than by eating a pint of ice cream.<\/p><p>The types of dairy products differ in:<\/p><ul><li>Percentage of macronutrients (fat, carbohydrate, protein) and trace elements (vitamins, minerals, specific fatty acids, etc.);<\/li><li>Type of treatment;<\/li><li>Bacterial content;<\/li><li>Liquid to solid ratio;<\/li><li>How easily they are digestible and how fast they are digestible.<\/li><\/ul><p>With dairy products, you can get almost 100% of fat (such as Ghhe&#039;s butter) and almost 100% of protein (such as Whey protein powder).<\/p><pre>\u00a0<\/pre><h2>Milk<\/h2><p>For most, breast milk is the first food. At the beginning of our lives, milk efficiently supplies us with water and the nutrients we need for development.<\/p><p>Milk has been an important agricultural product for thousands of years, absorbing much of the nutrients we need.<\/p><p>Using milk in a calorie-deficient diet can help increase muscle mass and reduce body fat by improving your intake of protein, calcium, potassium and vitamin D.<\/p><p>Due to its relatively high water content, milk can also be an effective way to restore fluid, electrolytes and amino acids after a workout.<\/p><p>This does not mean that milk is healthy for everyone and always. Studies vary, but there is no clear link between milk consumption and illness or health problems. However, it is undeniable that different people react differently to milk.<\/p><p><u>Conclusions:<\/u><\/p><p>Milk is clearly an important source of nutrients, but people&#039;s reactions to milk and \/ or lactose are different. If the consumption of milk causes unpleasant side effects, try other dairy products, such as sour milk products, cheeses, etc.<\/p><pre>\u00a0<\/pre><h2>Yoghurt, kefir and other sour milk products<\/h2><p>Under the influence of bacteria (fermentation), milk is turned into products such as kefir, buttermilk, yoghurt, skyr, cottage cheese, cheese\u2026 It seems that sour milk products are the healthiest. Many of my clients, who experience unpleasant symptoms while drinking milk, do not.<\/p><p>Sour milk products differ significantly from raw milk because:<\/p><ul><li>Contains <a href=\"https:\/\/www.webmd.com\/digestive-disorders\/what-are-probiotics\" target=\"_blank\" rel=\"noopener\">probiotics<\/a> (which improves our gut function);<\/li><li>Contains <a href=\"https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-food-032112-135808\" target=\"_blank\" rel=\"noopener\">bioactive lipids<\/a> (fats) produced by probiotic organisms;<\/li><li>They have lower levels of lactose (because the bacteria process the sugar);<\/li><li>Proteins are easier to digest;<\/li><li>They contain more of some beneficial nutrients (such as vitamin K2)<\/li><\/ul><p>Constant consumption of yoghurt (or other fermented milk products) seems to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26912494\/\" target=\"_blank\" rel=\"noopener\">reduces type 2 diabetes<\/a>, obesity and cardiovascular disease by improving the health of our digestive tract, insulin sensitivity, reducing inflammation and improving both <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279396\/\" target=\"_blank\" rel=\"noopener\">innate and adaptive immune functions<\/a>.<\/p><p><u>Conclusions<\/u><u>: <\/u><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32447398\/\" target=\"_blank\" rel=\"noopener\">In many studies<\/a> The healthy effects of fermented milk products, especially yoghurt, on the intestinal microflora have been convincingly demonstrated, which in turn has a positive effect on our overall health.<\/p><pre>\u00a0<\/pre><h2>Cheese<\/h2><p>Studies on different cheeses and cheese products are different.<\/p><p>Cheeses that are produced by fermenting milk and are matured, in their final form, like yoghurts, sour milk, kefir, etc., contain a lot of bacteria (probiotics) that are friendly to us. But cheese products, such as processed cheeses, cheese sauces, etc., do not contain live bacteria but contain additives such as soybean oil, artificial colors and flavor enhancers.<\/p><p><u>Conclusions:<\/u> Natural, aged cheeses, like sour milk products, have a positive effect on our health, but this does not apply to various cheese products.<\/p><pre>\u00a0<\/pre><h2>Butter and Ghei butter<\/h2><p>Butter and Ghee butter differ in that the ghee butter removes solid particles from the milk when heated, resulting in a more liquid consistency of the ghee butter and a reduction in the amount of lactose (milk sugar). For this reason, ghi butter can also be consumed by people with lactose intolerance.<\/p><p>Although butter and ghi butter contain mainly saturated fats, they also contain monounsaturated fats and polyunsaturated fats.<\/p><table><tbody><tr><td colspan=\"3\" width=\"402\"><p>Fat content per tablespoon:<\/p><\/td><\/tr><tr><td width=\"232\"><p style=\"text-align: center;\">\u00a0<\/p><\/td><td style=\"text-align: center;\" width=\"86\"><p><strong>Ghee butter<\/strong><\/p><\/td><td width=\"84\"><p style=\"text-align: center;\"><strong>Butter<\/strong><\/p><\/td><\/tr><tr><td width=\"232\"><p>Saturated fats<\/p><\/td><td width=\"86\"><p style=\"text-align: center;\">10 g<\/p><\/td><td width=\"84\"><p style=\"text-align: center;\">7 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Monounsaturated fats<\/p><\/td><td width=\"86\"><p style=\"text-align: center;\">3.5 g<\/p><\/td><td width=\"84\"><p style=\"text-align: center;\">3 g<\/p><\/td><\/tr><tr><td width=\"232\"><p>Polyunsaturated fats<\/p><\/td><td width=\"86\"><p style=\"text-align: center;\">0.5 g<\/p><\/td><td width=\"84\"><p style=\"text-align: center;\">0.4 g<\/p><\/td><\/tr><\/tbody><\/table><p>Ghee butter has a higher smoke point than butter (the temperature at which the fat begins to break down) - 250 \u00b0 C for ghee butter and only 175 \u00b0 C for butter. Therefore, it is recommended to use ghi butter instead of butter for frying. <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\" target=\"_blank\" rel=\"noopener\">You can read more about frying oils HERE<\/a>.<\/p><p>In general, the differences between butter and ghee butter are small, except that ghee butter does not contain lactose (milk sugar) and casein (milk protein), while butter contains a small amount of lactose and casein. For people who are sensitive to these ingredients in milk, it would be better to choose ghi butter.<\/p><p><u>Conclusions:<\/u><\/p><p>The differences in fat and calories between Ghee butter and butter are negligible. That is, your choice will not significantly affect the amount of calories and fat you consume. There is also no evidence that Ghi is generally healthier than butter.<\/p><pre>\u00a0<\/pre><h2>Ice cream and frozen dairy desserts<\/h2><p>Ice cream and frozen dairy desserts are clearly less healthy than milk, cheese and yoghurt because, although they contain a wide range of nutrients typical of dairy products, they also contain added sugar, flavorings, oils, emulsifiers and other substances, often naturally occurring. non-existent, fully synthetic substances.<\/p><p><u>Conclusions:<\/u><\/p><p>Everyone tastes ice cream, including me, but read the labels and avoid ice cream with a long list of ingredients.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/receptes\/?cooked_search_s=sald%C4%93jums&amp;cooked_browse_sort_by=date_desc\" target=\"_blank\" rel=\"noopener\">You can check out some homemade ice cream recipes HERE<\/a>.<\/p><pre>\u00a0<\/pre><h2>So how do dairy products affect our health?<\/h2><p>The short answer is - It&#039;s complicated.<\/p><p>Health or lack of it is the result of a complex interaction between many factors - our diet, our activities, our lifestyle, our genetics, age, the environment in which we live\u2026<\/p><p>What I mean is that there is no &quot;magic wand&quot; or &quot;magic food&quot; that will automatically improve your health and fitness and \/ or change your body. Dairy products, despite being a very good source of many nutrients, are only one small part of the overall &quot;big picture&quot;.<\/p><pre>\u00a0<\/pre><h3>Milk is a good source of quality protein<\/h3><p>Milk is a rich source of high-quality protein, containing all nine essential amino acids needed for our bodies to function. One glass of milk contains 8 grams of protein. Milk can help reduce age-related muscle loss and also promote muscle recovery after exercise.<\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noopener\">Protein is needed<\/a> important body functions such as growth and development, cell regeneration, regulation of the immune system\u2026 The two main types of milk protein are casein and whey protein. Both are considered high quality proteins.<\/p><p>Whey protein contains the branched chain amino acids leucine, isoleucine and valine, which are involved in building muscle and can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5461297\/\" target=\"_blank\" rel=\"noopener\">reduce muscle mass loss and provide them with &quot;fuel&quot; during exercise<\/a>.<\/p><p>Milk has been shown to promote muscle regeneration in athletes and that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19997019\/\" target=\"_blank\" rel=\"noopener\">drinking milk after a workout can reduce muscle damage, promote muscle regeneration, increase strength and even reduce muscle pain<\/a>. Therefore, milk is a good, natural alternative to industrially produced protein drinks.<\/p><pre>\u00a0<\/pre><h3>Milk has a beneficial effect on bone health<\/h3><p>Drinking milk has long been associated with healthy, strong bones, as milk contains calcium, vitamin D, phosphorus, potassium and magnesium - nutrients that are essential for bone health. Studies show that the use of milk and milk products can prevent osteoporosis and reduce the risk of fractures, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23652773\/\" target=\"_blank\" rel=\"noopener\">especially for the elderly<\/a>.<\/p><p>As I mentioned, milk is a good source of protein, and protein is an important component of bone, accounting for about 50% of bone volume and about one-third of bone mass.<\/p><pre>\u00a0<\/pre><h3>Milk helps to reduce weight gain<\/h3><p>Consumption of milk, especially whole milk, can prevent weight gain. Several studies have linked drinking milk to a lower risk of obesity.<\/p><p>Interestingly, this effect was observed only for whole milk. A study of 145 three - year - old Latin American children found that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28856083\/\" target=\"_blank\" rel=\"noopener\">higher consumption of milk fat is associated with a lower risk of childhood obesity<\/a>.<\/p><p>Another study involving more than 18,000 middle-aged and older women found that more <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26912496\/\" target=\"_blank\" rel=\"noopener\">Eating whole milk products is associated with lower weight gain and a lower risk of obesity<\/a>.<\/p><p>This is due to the high content of protein in the milk, which helps to maintain a longer feeling of satiety. In addition, there are studies on the presence of milk <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4574006\/\" target=\"_blank\" rel=\"noopener\">the ability of conjugated linoleic acid to promote weight loss<\/a>, promoting fat breakdown and inhibiting fat formation. There are also studies that show that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2902577\/\" target=\"_blank\" rel=\"noopener\">High levels of calcium in the diet promote the breakdown of fat and inhibit the absorption of fat in the body<\/a>.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Milk is a nutritious product that can have a beneficial effect on our health, and we can take it in many different ways, from adding it to coffee or smoothies to milk soups and morning porridge.<\/p><p>If fresh milk makes you feel unwell - you can choose, for example, cheese, cottage cheese or yoghurt, which contains almost the same amount of protein, calcium and phosphorus.<\/p><p>Drinking milk and using other dairy products can prevent osteoporosis and bone fractures and even help maintain a healthy weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cc259ca elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cc259ca\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-748800d\" data-id=\"748800d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7be2758 elementor-widget elementor-widget-image\" data-id=\"7be2758\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-c61eb39\" data-id=\"c61eb39\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f3f54c9 elementor-widget elementor-widget-text-editor\" data-id=\"f3f54c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70cba88 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"70cba88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6537f824 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6537f824\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4626129f\" data-id=\"4626129f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19bc9755 elementor-widget elementor-widget-facebook-button\" data-id=\"19bc9755\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=16189\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6a26d060\" data-id=\"6a26d060\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26b37d12 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"26b37d12\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-26b37d12\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-26b37d12\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ab443cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ab443cf\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2af9163\" data-id=\"2af9163\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8469460 elementor-widget elementor-widget-heading\" data-id=\"8469460\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30d6db3 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"30d6db3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-159df54\" data-id=\"159df54\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f96a1bb elementor-widget elementor-widget-heading\" data-id=\"f96a1bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ac7216 elementor-widget elementor-widget-facebook-page\" data-id=\"5ac7216\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-319da0ed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"319da0ed\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-394cd32\" data-id=\"394cd32\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-37c65145 elementor-widget elementor-widget-post-navigation\" data-id=\"37c65145\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Paleo diet<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">What is a healthy lifestyle<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55eb8a38 elementor-widget elementor-widget-heading\" data-id=\"55eb8a38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7783e68 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7783e68\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2e3e3219\" data-id=\"2e3e3219\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d52fd79 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"2d52fd79\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18072 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-sports category-svara-samazinasana tag-kermena-parkompozicija tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18073\" alt=\"Body recomposition\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/09\/Kermena-parkompozicija.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">\n\t\t\t\tBody recomposition and how to evaluate your progress?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is a healthy ratio of muscle mass to body fat? How does it affect our appearance and how to evaluate it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\" aria-label=\"Read more about \u0136erme\u0146a p\u0101rkompoz\u012bcija un k\u0101 nov\u0113rt\u0113t savu progresu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-7979 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-kas-trauce-tievet tag-fitness tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/about-fast-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/04\/Par-atro-tievesanu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-7981\" alt=\"Again for fast weight loss\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/04\/Par-atro-tievesanu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/04\/Par-atro-tievesanu.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/about-fast-weight-loss\/\">\n\t\t\t\tAbout &quot;fast weight loss&quot;\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Well, what&#039;s hot and many are in a hurry to fix what can still be fixed - during the winter and Covid&#039;s &quot;work&quot;\u2026. Clubs are closed, but places and opportunities for sports can always be found. And that is what we are doing and will be doing hard now. Is not it so?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/about-fast-weight-loss\/\" aria-label=\"Read more about Par &#8220;\u0101tro tiev\u0113\u0161anu&#8221;\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17511 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-fitness tag-izvele tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17512\" alt=\"Me and fitness\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\">\n\t\t\t\tMe and fitness\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>About willpower and sport as a way of life.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" aria-label=\"Read more about Es un fitness\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20864 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-svara-samazinasana tag-lielais-svars tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-excess-weight-affects-health\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Ka-liekais-svars-ietekme-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-20865\" alt=\"How excess weight affects health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Ka-liekais-svars-ietekme-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Ka-liekais-svars-ietekme-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/02\/Ka-liekais-svars-ietekme-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-excess-weight-affects-health\/\">\n\t\t\t\tHow excess weight affects health\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does weight affect our body and mind? What health risks increase when our weight is greater than it should be?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-excess-weight-affects-health\/\" aria-label=\"Read more about K\u0101 liekais svars ietekm\u0113 vesel\u012bbu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>More and more people are giving up dairy products, forgetting that it contains around 100 different nutrients needed by the human body to help us maintain good health.<\/p>","protected":false},"author":25,"featured_media":16190,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[42,71,163,111],"class_list":["post-16189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-olbaltumvielas","tag-piena-produkti","tag-piens","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/16189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=16189"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/16189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/16190"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=16189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=16189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=16189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}