Diets to lose fat NOT recommended

We are already in 2020, and the current presence that some fat loss diets continue to have in the world of fitness is, to say the least, worrying.

One would think that with time and access to the Internet, with the almost infinite content published by athletes, doctors and dietitians that we can find, these diets would not have passed the filter, but they have and in what way. They continue to receive thousands and thousands of daily visits on Google and the only thing that tells us that is that there are still many people who are uninformed .

The time has come to put these diets in place and understand why they exist, and why we should avoid them if we want to avoid endangering our health.

The role of diets in society and the simple reason for its current existence:

The first concept of diet exists since 500 BC, when from ignorance the warriors were recommended to consume lion's heart to acquire values ​​related to the animal , such as speed or strength, which were essential for survival in battles.

It was not until 1920 that the first diets that we know began to be consolidated, and they have been changing and varying until today, but with the same objective in mind. Diets exist because they are an incredible source of money for their creator if they can make them popular .

The weight loss industry in the US alone moves about 72 billion dollars per year , so there is a great interest in succeeding in this sector (when I refer to the weight loss industry, it is not just the sale of diets and books, sales of supplements, operations or beverages such as "Diet Coke", among other things, also enter). And we are talking only about the United States.

Photo by i yunmai on Unsplash

Knowing that about 1500 books are published each year, and 15% of Americans admit to having tried a diet of this type , it can be said with confidence that in a sector that gives so much money we are going to find profiteers who will try to get the most out of it party regardless of the health consequences your plans or products may cause.

Given the social circumstances in which we are, where appearance has a great weight in every aspect of our life (work, relationships, friendships) the consumption and practice of this type of content is booming.

Luckily, over time, I have learned to spot those fat loss diets that are best avoided. If you want to know what most of these diets tend to have in common, check if they meet something on this list:

• They promise physical changes very quickly, with the use of words like " fat burner ", " detox " or " Lose a kg per week ". They know well that these types of words attract a lot of attention.
• They give you nutrition instructions without explaining the scientific basis for those instructions, or they simply state that " our ancestors ate this way ."
• They tend to base their diet on a high restriction of some type of food or food categories.
• They have associated with a celebrity as a marketing maneuver and to comfort the undecided. " If this diet has been made by her, who is a Hollywood supermodel, I can too ."
• High possibility that the diet has associated supplements for its success, or paid seminars to complete the training.
• They have a doctor's name associated with the diet (Atkins Diet, Ducan Diet) to give their product a 'doctoral' value.

In general, these diets, instead of promoting a healthy lifestyle that can help you achieve your physical goal, propose programs with many dietary restrictions , with which yes, you will probably see results, but at the cost of your health and recovering. the lost once you get back to normal.

Next I am going to talk about a series of diets that, despite having been criticized by health professionals a lot of times, somehow maintain their prestige and are still relevant today. 

Diets you should avoid:

Atkins and Dukan diet

Base: Great restriction of carbohydrates in four phases in favor of the consumption of proteins and fats in order to lose weight in a short time (they are very similar, that's why I group them).

Celebrity associated with or who has publicly claimed to have followed the diet: Sarah Jessica Parker / Katherine Jenkins

Why they are not worth it: 

At no time is a calorie count required during the diet. It is sold that the key to the success of these diets is the elimination of carbohydrates in phases, but in reality, if you see results, it is because many foods with carbohydrates are usually high in calories , hence a drastic weight loss and why the consumption of Calories plummet the first few weeks. 

When you move on to the next phases and you reintroduce carbohydrates, you will recover the lost calories and at some point you will return to where you were at the beginning . In addition, these highly restrictive diets have very poor adherence, so they are very difficult to maintain and at some point you will eat as before.

Why it can be dangerous:

• Since the consumption of fats increases when eliminating carbohydrates, depending on your genetics, cholesterol levels could increase. The lipid levels should be controlled with constant analytics.
• You should be aware of the health level of your liver before trying this diet, since high protein consumption is healthy as long as you have a healthy liver .

Carnivorous diet

Base: Useful to lose weight since you can only eat meat, fish, eggs and some dairy, therefore, there are no carbohydrates.

Celebrity associated with or who has publicly said to have complied with the diet: Jordan Peterson.

Product associated with diet: None.

Why it is not worth it:

This diet is based on the fact that our ancestors only ate meat and fish, and that today's diets contain so many carbohydrates that they are to blame for current health problems. They say that the carnivorous diet helps general health and weight loss but without any scientific support behind it .

This diet is worse than the Atkins and Ducan since it limits the consumption of food to the extreme, prohibiting vegetables and fruits. If you try it and you are lucky enough to last more than two days, in a similar way to the previous ones, when you remove carbohydrate foods that have calories, you will immediately see a drastic drop in weight at first, but then you will stabilize, and how you will hardly endure it for long time, when you reintroduce food you will return to your initial weight.

Why it can be dangerous:

• If you have high blood pressure, a diet high in sodium could be problematic for you .
• Ease of not meeting micronutrients such as vitamin C by eliminating vegetables and fruits.
• High possibility of constant constipation due to the absence of fiber in the diet.
• Since the consumption of fats increases when eliminating carbohydrates, depending on your genetics, cholesterol levels could increase. The lipid levels should be controlled with constant analytics.
• You should be aware of the health level of your liver before trying this diet, since high protein consumption is healthy as long as you have a healthy liver.

Cabbage diet:

Base: Seven-day diet to lose weight based on the exclusive intake of cabbage soup, with the possibility of taking one or two pieces of vegetables or fruit a day.

Celebrity associated with or who has publicly said to have complied with the diet: Sarah Michelle Gelar

Product associated with the diet: None

Why it is not worth it:

Cabbage soup is very low in calories, so you can imagine where the drastic weight loss comes from. It is not effective either, since what you are going to lose is not fat but water. It is not healthy or sustainable, and the rebound effect is particularly strong on this diet. As it is designed to last 7 days, to which you return to your normal diet, you will recover what you lost. A total waste of time .

Why it can be dangerous:

• The consumption of proteins is not allowed, and proteins are essential for a thousand functions, among which is to preserve muscle mass, which is usually key when it comes to losing weight, since we are interested in burning fat but not muscle.
• With so few calories, you can get dizzy and feel weak while doing it.

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Until here today's post. Over time I will update it since new diets always come out. If you have any suggestions let me know and I'll add them. Until next time!

Skyr: The Ultimate Fitness Yogurt?

Skyr may sound like a rapper's ad-lib , but in reality it is a kind of yogurt that as an athlete you are deserves your attention. And I say a kind of yogurt because skyr, although presented as yogurt, is rather a type of fresh cheese.

I would like to clarify that I am not recommending skyr for fashion. After taking it for four months, I think it deserves some appreciation for its nutritional properties and flavor, since it has become one of the recurring products that I always have in the fridge, and now you will understand why I ask the question of whether it is yogurt. ultimate fitness.

What makes skyr a special food for athletes is its combination of low calories, practically zero fat, high amount of protein and its low sugar content. And all this with a flavor that is even good.

Nutritional information for Skyr (Lidl)

100g of skyr from Milbona (Lidl) :

• Energy: 62kcal
• Fat: 0.2g
• Carbohydrates: 4g
• of which sugars: 4g
• Proteins: 11g

Please note that the nutritional information is different from the flavor skyr that can also be found on the Lidl.

The direct rival of the skyr are the 0% fat products, but these usually compensate for the elimination of fats by increasing the amount of sugars or sweeteners , and that makes them very attractive from a nutritional point of view. They also tend to have a fairly artificial flavor. The skyr, due to its nutritional values, has everything that a proclaimed 0% fat yogurt should have.

Another product with which we can compare it is with Greek yogurt, although this meets different needs since it has a higher caloric and fat intake, and makes it a more interesting yogurt for bulking stages, for example.

Where to buy Skyr?

The most popular option and the one that I have personally been taking during these months is the Lidl skyr , specifically the one from the Milbona brand. There are different flavors (blueberries, vanilla, raspberry, strawberry ...) and after trying all of them there have been none that I disliked.

If you don't have a Lidl nearby, other supermarkets with skyr for sale are Aldi and Alcampo, although I haven't tried those.

There is a variant of Danone's Light and Free yogurts that is basically skyr (it indicates this on the packaging) so it may be easier for you to find it in other supermarkets. But check that you are actually buying the variation with Skyr.

When to take Skyr?

In my case I usually take a skyr at the end of each weight session, since the protein intake it has is almost the same as that of a protein shake (150g is equivalent to 16.5g vs the usual 20g of the protein shake) but you can take skyr whenever you want and at any time of the day. Of course, I would like to highlight its usefulness especially in a definition stage.

As in definition, a high protein intake is recommended to retain as much muscle as possible, but without exceeding calories, the skyr is a great option, since the caloric intake is very low, the protein content is very high and the fats they are practically non-existent because skimmed milk is used for its composition. 

The skyr can be taken alone or accompanied with fruits. There is also the option to buy flavor skyr if you do not want to mix it with anything or you are not convinced by the taste of the original.

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I would like to know your opinion about this yogurt, so if you have tried it or if you have any questions, do not hesitate to leave a comment. Until the next post.

Flexitarian Diet: How to Help the Planet the Easy Way

Being a flexitarian or following a flexitarian diet is becoming the solution that many people were looking for to be able to contribute their grain of sand to the environment without the need to make radical changes in their diet and promoting a simple lifestyle to maintain.

What is the flexitarian diet?

The flexitarian diet, as its name has indicated, combines eating a vegetarian diet but with the addition that it allows some meat and fish per week.

On a daily basis, practically everything a flexitarian is going to eat is traced to what a vegetarian eats : vegetables, legumes, fruits, cereals, cheese and eggs, but it is up to the flexitarian to decide that reduced amount of meat and fish keep in their diet. There is no exact amount stipulated by its creator, Dawn Jackson Blatner.

Why does the flexitarian diet exist?

The flexitarian diet is presented as a solution to the dietary change involved in becoming a vegetarian, especially if you have eaten meat and fish throughout your life. This change is a barrier for many, and the flexitarian diet allows breaking this barrier with a first contact with the restriction of meat and fish in a simple way.

Many people consider that the flexitarian diet facilitates the transition to becoming vegetarian, thus being a very interesting option to consider if you are not currently able to follow a vegetarian diet but at some point you would like to be.

How does becoming a Flexitarian help the planet?

It is important to be clear that there is nothing wrong with meat. It is tasty, healthy and has a lot of nutritional properties that are very convenient for those of us who want to get in shape.

The problem is in your production system. The meat industry is one of the most polluting for the environment, since it causes up to 18% of total greenhouse gases .

This happens due to deforestation caused by the cattle industry to obtain land where it can be grazed. These lands are treated with harmful fertilizers, worsening the situation. Beef is the type of meat that requires the most resources and damages the most. In contrast, the production of vegetables or potatoes causes 5 times less greenhouse gases.

If you decide to become a flexitarian, you do your bit by positioning yourself against this production system that is so harmful to the environment. If many people were flexitarians, global consumption would be impacted and producers would be forced to look for less polluting alternatives .

Benefits of the flexitarian diet?

• Increase the range of options available to eat out. While most restaurants are adopting vegetarian options on their menus, not all have been updated yet.
• It allows you to go out to eat with people who do not follow this diet without any inconvenience for you or them. For this reason, for many it is more of a lifestyle than a diet.
• You can eat meat without the guilt a vegan or vegetarian would suffer if they did the same.
• It serves as a stepping stone for those who one day want to be vegetarian.
• Leaving aside its moral benefits and for the environment, it is a very healthy option since the consumption of vegetables, fruits and cereals is very high, and it also encourages people to stop consuming processed foods.

What you need to keep in mind if you decide to become a Flexitarian:

• Although the consumption of meat is positive and it is allowed, you must take the same nutritional precautions as a vegetarian. We must control the consumption of Vitamin B12, zinc, iron, calcium and Omega 3 acids, since it is easy for us to have a deficiency in some of them due to the prolonged reduction of meat .
• If you decide to be a flexitarian, you are not going to save the planet all at once, but you have to consider it as a positive habit on your part that may end up changing the current state of the planet in the long term.

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Are you flexitarian or are you following the flexitarian diet? Tell in the comments how you carry it, so you will help the undecided to make a decision.

8 protein foods that cannot be missing from your diet

Whether your goal is to gain or lose weight, your diet should include protein foods . Your body will use protein to increase the size of your muscles if you are in a bulking phase or to minimize muscle loss if you are in a definition phase.

All the protein foods that you will see below are very versatile. By this I mean that they can accompany many other foods, and can be cooked or eaten in different ways . In addition, the vast majority are very easy to find in all supermarkets.

Chicken

27g of protein for every 100 grams of chicken.

The expression 'rice with chicken' to describe the diet of someone who goes to the gym makes all the sense in the world: The protein content of this food is high and is present in a lot of diets. Although if you only combine it with rice you will get bored quickly .

Chicken can accompany practically any dish: a salad, a pasta dish, rice or even a sandwich. You can prepare it on the grill, in the oven or you can dress it up to give it a crunchy touch.

Skyr

11g of protein per 100 grams of skyr.

Skyr is one of the best fitness yogurts out there, if not the best. Its high protein content, low fat content and a more than acceptable taste make it very convenient for those who want to lose weight and keep their daily fat intake at bay.

If you like yogurts and you try the skyr, you may be surprised how not very sweet its flavor is, so try to accompany it with fruit since the combination works very well and is very healthy.

Salmon

20g of protein for every 100 grams of salmon.

Salmon is a slightly more expensive option than the others mentioned here, but I assure you that it is worth every euro it costs. It is one of the most delicious protein foods that exist . A herbed salmon fillet with a hint of lemon is hard to beat.

You can prepare it on the grill and accompany it with a lot of other foods: Pasta, vegetables, rice… Also, if you like sushi, salmon is one of the best there is.

Lentils

9g of protein for every 100 grams of lentils.

Lentils are one of the legumes that deserves greater consideration for their flavor and also for their protein content. 1kg of lentils, in most supermarkets, comes out very well in price, so they are a great option if we have a tight budget to build a diet .

They can be used to make a delicious stew, or they can be served with quinoa, rice, or in a salad.

Eggs

11g of protein per 100 grams of eggs.

Another food highly associated with the world of fitness, and deservedly so. Its flavor and nutritional properties are ideal to consume at any time of the day, either in the form of fried eggs or in an omelette.

A trick to increase the protein and reduce the fat in an omelette is to prepare it with several whites but only one yolk . In this way, the taste remains very good and fat consumption can be better controlled.

Tofu

8g of protein per 100 grams of tofu.

Tofu requires a certain skill when cooking it because it is very easy to be bland, but when you perfect its preparation it will be one of those foods with which you will always accompany your dishes . On many occasions, it is cooked by vegans with the intention of giving it a taste and texture similar to that of chicken.

To give it a crunchy touch it is very important to filter as much as possible the water content that usually comes in tofu.

Milk

3.4g of protein per 100ml of milk.

What to say about cow's milk at this point. High in protein, very economical and you can take it either alone or with many other foods.

It can be used to prepare mashed potatoes, healthy cakes or to accompany all kinds of cereals.

Turkey

29g of protein per 100g of turkey.

Turkey is the slightly superior version of chicken. Slightly more protein, slightly lower fat, and slightly more expensive.

If you can afford it, it will always be a better option, but otherwise with the chicken you have plenty if you are looking for a high protein intake.

THE BENEFITS OF MAGNESIUM FOR ATHLETES

Magnesium is surely one of the first minerals that comes to mind when we talk about fitness. But hardly anyone knows how important it is and to what extent it can improve your physical performance. We will tell you everything!

WHAT IS MAGNESIUM FOR?

Magnesium is a vital mineral: it is present in almost every cell in the body. About 30% of the body's magnesium is stored in the muscles. This mineral is responsible for several functions: it is needed for energy production through aerobic (= with oxygen) and anaerobic (= without oxygen) exercises. Magnesium is also required to form endogenous proteins (non-dietary and body-type proteins) and plays a crucial role in the contraction and relaxation of muscles. It is also essential for the formation of bones and teeth and is also involved in the activation process of hundreds of enzymes.

THE IMPORTANCE OF MAGNESIUM FOR ATHLETES

Several studies have shown that the more physical activity you do, the more magnesium you need.  Likewise, a relationship has been found between a high level of magnesium in the blood with better muscle performance, such as more strength in the legs. This means that you can improve performance by ensuring that you are ingesting adequate amounts of this mineral. What is happening in your body? According to some studies, magnesium appears to reduce blood lactate levels. Lactate (lactic acid) is a metabolite that is produced mainly by vigorous physical activity. If it increases, it can limit the performance of the muscles and cause fatigue. Additionally, exercising without sufficient magnesium levels can lead to lower oxygen consumption and heart rate. This mineral also plays an important role in strengthening the immune system . It works in a similar way to antioxidants, since it strengthens the defenses and protects you from contracting diseases.

INCREASING YOUR MAGNESIUM INTAKE CAN HELP

According to the National Institutes of Health (NIH), a healthy adult woman should ingest between 320 and 320 mg of magnesium per day, while a healthy adult man should ingest between 400 and 420 mg per day. A balanced diet is usually enough to reach those amounts. But if you like to exercise or have a physically demanding job, your diet may not be enough to meet these needs, as you can lose a lot of magnesium through sweat . This loss must be replaced, but the amount of magnesium required is different for each person and should be decided with sports medicine specialists.

You may also need to increase your magnesium intake in case of stress. 

How to know if the amount of magnesium ingested is sufficient?

PAY ATTENTION TO MAGNESIUM DEFICIENCY SYMPTOMS

• Leg cramps
• Dizziness
• Digestive problems
• Fatigue
• Irregular heartbeat
• Headache

Seek medical advice if you experience the magnesium deficiency symptoms described.

THE BEST 9 FOODS RICH IN MAGNESIUM

The general rule is that getting your nutrients through food is the healthiest option, rather than taking dietary supplements . The same thing happens with the magnesium necessary for sportsmen and athletes. A balanced diet provides (almost) all the necessary nutrients. What are the foods richest in magnesium? Here are the top 9:

• Sunflower seeds (395 mg / 100 g)
• Pumpkin seeds (402 mg / 100 g)
• Sesame (347 mg / 100 g)
• Flax seeds (350 mg / 100 g)
• Cashews (270 mg / 100 g)
• Broad beans (140 mg / 100 g)
• Chickpeas (115 mg / 100 g)
• Oats (139 mg / 100 g)
• Swiss chard (81 mg / 100 g)

That is good to know:

Mineral water also contains magnesium in varying amounts. Take a look at the nutritional information on the bottle.

MAGNESIUM SUPPLEMENTS, YES OR NO?

If you have been prescribed magnesium supplements to treat magnesium deficiency, it is important to pay attention to the dosage. You shouldn't take more than 250 mg of the magnesium supplement a day .  Magnesium can act as a natural laxative; if you take too much it can cause diarrhea.

RESUME

The more you train, the more magnesium you need in your diet. Do not underestimate the importance of magnesium for athletes and focus on reaching the recommended daily amount through a balanced and healthy diet that includes foods rich in magnesium. If you notice any of the symptoms of magnesium deficiency, seek medical advice. Supplements can be a good solution in that case. Remember: if you are preparing for a race or competition, be sure.

What are the nutrients and benefits of almond milk?

What are the nutrients and benefits of almond milk?

1. The almond milk is fashionable as an alternative to cow's milk. But is it really as healthy as some people think? The answer is a resounding yes. From its low sugar levels to its high amount of vitamin E , the benefits of almond milk are ideal for those seeking a healthy and satisfying lifestyle.

What is almond milk?

Almond milk is a drink made from ground almonds and filtered water . Sometimes it also contains additives such as thickeners to extend the best before date and help make its consistency similar to cow's milk.

Is Almond Milk Healthy?

The vegetable milk unsweetened almond , when fortified, can be a healthy food to include in the diet. Because it is significantly lower in calories than cow's milk and other types of plant-based milks, one of the benefits of almond milk is that it allows us to control our calorie intake . However, it contains little or no protein.

Nutritional information for almond milk

About 200 ml of unsweetened almond milk contains:

• Calories: 39.
• Total fat: 2.5 g.
• Cholesterol: 0 mg.
• Sodium: 188 mg.
• Total carbohydrates: 3.4 g.
• Dietary fiber: 0.5 g.
• Sugar: 2.1 g.
• Added sugar: 0 g.
• Protein: 1 g.

Almond milk macronutrients

• Total Fat: About 200 ml of unsweetened almond milk contains 2.5 grams of fat , including 0.2 grams of saturated fat, 0.6 grams of polyunsaturated fat, and 1.5 grams of monounsaturated fat. Unsweetened almond milk does not contain cholesterol or trans fat.
• Carbohydrates: 200 ml of unsweetened almond milk contains 3.4 grams of carbohydrates , 0 grams of fiber and 2.1 grams of natural sugar.
• Protein: 200 ml of unsweetened almond milk contain has 1 gram of protein .

Vitamins, minerals and other micronutrients

Most almond milk have been fortified with calcium and vitamin D . Still, it's important to check the Nutrition Facts label to be sure. These are the micronutrients that 200 ml of almond milk contains.

• Vitamin D: 13% of your Daily Value (DV).
• Vitamin E: 111% DV.
• Calcium: 37% DV.
• Potassium (4% DV).
• Iron (4% DV).
• Magnesium (4% DV).
• Zinc (1% DV).

Almond milk benefits

Lower in calories than cow's milk

Among the benefits of almond milk is that it is an excellent option for people who want to consume fewer calories and lose weight . This may come as a surprise, as it is a well-known fact that almonds are high in calories and fat in their raw state. However, the process involved in the production of the almond milk reduces these values ​​significantly.

Good source of calcium

Almonds themselves are not a great source of calcium. However, calcium is usually added to almond milk , as manufacturers know that people use their product as an alternative to daily milk.

In any case, keep in mind that the amount of calcium you can get from almond milk is still less than that found in cow's milk , so it is important to supplement your intake. Fish, seeds, legumes, and green leafy vegetables are some of the options you can consider.

Suitable for vegans

As a dairy-free plant-based product, almond milk is also a great option for vegans and vegetarians . In fact, it is very useful, since almond milk can be used with cereals, for cooking or making cookies, or even in ice cream. In addition, almond milk does not need to be kept in the fridge , so it is also an incredible alternative for people who like to enjoy days in nature.

High level of vitamin E

Although almonds are a good natural source of vitamin E , some brands enrich your milk even more. As a consequence, just one cup of almond milk can provide between 20 and 50% of the daily amount of vitamin E. This nutrient has antioxidant properties that in turn prevent inflammation and provide many other benefits to the health of your skin .

It is good for people with lactose intolerance

Most adults (about 65%) are lactose intolerant, which means they cannot break down lactose, a type of sugar found in cow's milk. Eating or drinking dairy products with this condition can lead to bloating, abdominal pain, nausea, flatulence, and diarrhea.

For a long time, there were limited options for anyone with lactose intolerance, but with the emergence of plant-based milks, yogurts, and cheeses on the market, there are now many more options. Because almond milk is made from almonds and contains no dairy, it is considered safe for those who are lactose intolerant .

It is low in sugar

Among the benefits of almond milk, it stands out that it is an ideal food to include in a healthy diet . Usually, there are unsweetened almond milks and within those two categories, there are different flavors such as unflavored (regular), vanilla, and in some cases, chocolate. If limiting your intake of sugar and extra calories is important to you, the ideal is to look for unsweetened almond milk .

Note that this benefit refers to unsweetened varieties of almond milk. For comparison, a cup of cow's milk contains 13 grams of carbohydrates , while the same amount of almond milk contains only one or two grams. This means that almond milk has a very low impact on blood sugar levels, which is why this product is recommended for people with diabetes.

Unsweetened almond milk can be very low in calories, averaging 30 calories per 200 ml . This is substantially less than the amount in cow's milk, which can range from about 80 calories in skim milk to 150 calories in whole milk .

Almond milk is also a source of monounsaturated fats , also known as MUFAs, which can help with weight management, along with lowering LDL cholesterol levels.

DAIRY PRODUCTS TO BE EXAMINED

In this article I am going to talk about absolutely everything regarding dairy. Myths, lactose intolerance, cancer, nutritional aspects, milk processing, cattle conditions, food for muscle growth, what milk is made of ... come on, EVERYTHING. Go for it.

TABLE OF CONTENTS

*ARE WE THE ONLY ONE WHO

*DRINKS OTHER ANIMAL MILK?*LACTOSE INTOLERANCE

*MILK AND NUTRITION

*DAIRY AND OSTEOPOROSIS

*DAIRY AND WEIGHT CONTROL

*DAIRY AND CARDIOVASCULAR *DISEASES

*DAIRY AND DIABETE 

*DAIRY AND CANCER

*MUSCLE GROWTH

*RAW OR TREATED?

*WHAT ARE WE CONSUMING?*CONCLUDING

ARE WE THE ONLY ONE WHO DRINKS OTHER ANIMAL MILK?

We are going to start by commenting on the argument that humans are the only animal that consumes milk from other animals and therefore that is wrong. From the outset that is false.

In the following study we can corroborate this, since the wild cats of the island of Guadeloupe have been seen feeding on the milk of the elephant seals on a regular basis directly from the breasts and also that a good part of their daily energy comes from that milk. .
Why do humans consume more milk than other animals? Well, because to get that milk you have to go to the breasts of an animal that is lactating and extract the milk, which in nature is quite complicated and requires prior domestication of the animals from which the milk is going to be extracted. milk. Which only human beings have done and that is why we can afford more dairy in our diet.

In fact, when animal domestication did not yet exist, dairy was hardly part of our diet, and that is why dairy is often excluded from the Paleo diet since it was introduced in the Neolithic.

The difficulty in obtaining milk from others can also be observed in the study of wild cats, seeing that the milk of the animals that were in the periphery of the herd was consumed, since the females in the center of the group had more status and responded aggressively to those behaviors.

Besides, the human being is the only animal that does many things, such as driving, cooking food, watching TV or doing Sudoku puzzles. Being the only one doing something does not make that something bad by default. Besides, we consume everything from a cow (meat and organs) but is the milk off limits?
In my opinion this argument carries very little weight.

Another argument that I hear very often is that milk is not necessary, so it should not be consumed. In the end, this does not have too much weight since if we have to make and eat only what is necessary for survival and remove from the menu everything that is not strictly necessary ... we will be left with very little on the plate.

Finally, I would like to give a warning to all those who defend to the death that the consumption of milk and derivatives is a crime against health, but who consume Whey protein shakes daily , which are nothing other than dairy derivatives. A little serious gentlemen.

LACTOSE INTOLERANCE

A large part of the population is lactose intolerant. This is a fact.
To be more precise, only 35% of human beings can digest it after 7 years.
Lactose is milk sugar, which is a disaccharide made up of a molecule of glucose and another of galactose. An enzyme called lactase is produced in the small intestine, which allows lactose to break down into its two components and to be able to absorb them.

Humans are well equipped to be able to digest lactose when breastfeeding, as breast milk has more lactose than milk from other animals (6.9 grams in humans and 4.6 in cows, for example) . However, as we grow older, we largely lose the ability to process lactose.

However, there are several studies that show that since the agricultural revolution in the Middle East (it is known that goats began to be domesticated in Iran around 10,000 BC), lactose-reduced dairy derivatives were created that could be included in diet and that, several genetic mutations later and several generations later, lactase could be produced throughout adulthood.

These first ancestors who could tolerate lactose migrated throughout Europe, and that explains why there are many European countries, especially Nordic countries, that tolerate dairy very well, while in Africa, Asia and South America there is a lot of intolerance to lactose and dairy they are hardly part of their diet.

The argument that milk feels bad is usually made by people who have lactose intolerance. Normal thing, on the other hand. But you cannot extrapolate a personal condition to a general public. It can be said without any qualms that the vast majority of people do not tolerate a high amount of dairy, but nothing else.

Personally, milk feels great to me, and I don't extrapolate it to everyone by saying that milk is "milk," worth the redundancy.

MILK AND NUTRITION

The next point to address is whether milk is a nutritious food or not. Objectively speaking, there is not much debate. Milk is very nutritious.
For each glass of milk we have the following:

• Calcium:  276mg 28% of the RDA.
• Vitamin D:  24% of the RDA
• Riboflavin (B2):  26% of the RDA
• Vitamin B12:  18% of the RDA
• Potassium:  10% of the RDA
• Phosphorus:  22% of the RDA
• It also contains significant amounts of Vitamin A, Vitamin B1, B6, Selenium, Zinc, and Magnesium.
• 8 grams of high-quality protein
• 8 grams of fat , of which 70% are saturated, 25% are monounsaturated and 2-3% are polyunsaturated.
• 146 calories

DAIRY AND OSTEOPOROSIS

Many people say that dairy causes osteoporosis because evidence has emerged that countries that consume the most dairy have the highest rates of osteoporosis. However, it must be taken into account that osteoporosis is a multifactorial disease and that the evidence proposed is observational.

Countries that have high rates of osteoporosis are also deficient in other things important for bone health, such as vitamin D, physical exercise, vitamin K, etc ...
In fact it is the opposite, there is a fairly high amount of evidence that relates dairy products with better bone health ( 1 , 2 , 3 , 4 , 5 , 6 ). And the reality is that almost all experimental studies find a positive association between dairy and bone health.

However, I am not going to go as far as saying that dairy is essential for good bone health, because it would be a blatant lie. Although calcium is better absorbed from sources such as dairy (between 30-33%) than from vegetables, there are some vegetable sources such as sesame seeds or almonds, which can provide a significant amount of calcium to the diet and are also absorbed quite well (approximately 20%). Tofu is another option that is high in calcium and has a dairy-like absorption.

Therefore, dairy is not necessary at all from a nutritional point of view. This must be made clear.

DAIRY AND WEIGHT CONTROL

Dairy products are very importantly associated with weight control. Specifically whole dairy.
For this a sample:

• HUMAN STUDY 1 : Two groups consumed 3.5 servings of whole milk or skim milk respectively. Weight gain was observed in the group that consumed whole milk. Therefore, it is logical to think that  it is not insulin that promotes weight gain, but caloric excess , as we said in the first part of the article.
• HUMAN STUDY 2 : Low-calorie diets that include dairy do not prevent fat loss.
• HUMAN STUDY 3 : An increase in dairy consumption does not alter body composition.
• HUMAN STUDY 4 : Increased consumption of dairy products did not alter body weight or% fat in 135 women for 1 year.
  • 6-month follow-up : Increased dairy predicted a decrease in body fat. 
• HUMAN STUDY 5 : An increase in dairy did not prevent adequate body control. The high-dairy group showed greater fat oxidation and allowed them to eat more calories without gaining more weight.

We also have several observational studies that corroborate the same thing (  this ,  this ,  this , this  ).

A meta - analysis of 16 observationaltudies reached the same conclusion, only with whole dairy products as mentioned above. Not skim milk.

This probably happens because:

1. Skim milk is an aberration that continues to make people believe that fats are fattening
2. They still make believe that "fat free" means healthy
3. They take away the vitamins naturally present in milk when they are defatted and that they need that lipid fraction to be absorbed (what is called fat-soluble vitamins) and then fortify them with those same vitamins that they have previously taken away and that now do not have the fats to be properly absorbed. Chapó !!

Also within weight control we can talk about the relationship between dairy and diabetes, which also seems to be inverse. The higher the amount of dairy, the lower the incidence of diabetes ( 1 , 2 )

There is one study in particular that I think is worth mentioning regarding diabetes. A 105% increase in basal insulin levels was observed in 8-year-old children after milk consumption. It should be taken into account that the study was carried out in 7 days only, with 12 subjects and in addition the children were given 1.5 liters of milk daily. That's 10 glasses. It is a lot. In addition to the normal diet that they chose.

I would take the results of the study with care.

DAIRY AND CARDIOVASCULAR DISEASES

Taking advantage of the fact that a meta-analysis has just been published today (January 31, 2016) that observes that dairy consumption may be related to a lower cardiovascular risk, it must be said that it is not the first or the second study to reach these conclusions :

• Study 1 : 2016 meta-analysis. Inverse relationship between dairy consumption and cardiovascular diseases.
• Study 2 : 2015 meta-analysis. Same conclusions.
• Study 3 : Meta-analysis of 2011. Same conclusions.
• Study 4: 2009 Systematic Review: No relationship is found between dairy products and increased risk of coronary heart disease.
• Study 5: No increased cardiovascular risk was observed with dairy consumption.
• Study 6 : 2014 Review. Milk appears to be beneficial for cardiovascular disease.
• Study 7 : Consumption of fermented milk reduces cardiovascular risk.
• Study 8 : Dairy can be beneficial for various population groups.
• Study 9 : The consumption of yogurt and dairy reduces cardiovascular risk.
• Study 10 : Higher dairy consumption is related to lower cardiovascular risk.
• Study 11 : Yogurt, cheese, and whole milk appear to protect against cardiovascular disease.
• Study 12 : Nutritional recommendations for the prevention of cardiovascular diseases: Milk does not appear to be associated with an increased risk.
• Study 13 : There is no evidence that dairy increases cardiovascular risk in men of any age or in middle-aged women.

DAIRY AND DIABETES

It is very common for dairy to be accused of causing diabetes as well, so scaremongering increases dramatically.

The reality is quite different. Several reviews and meta-analyzes have been made in this regard, and no relationship has been found between dairy consumption and an increase in diabetes. In fact, a relationship has been found, but inverse.

• 2009 Systematic Review : Inverse Relationship
• 2010 Revision : Reverse Relationship
• 2013 Revision : Reverse Relationship

In fact, a very interesting study came out in 2016 that talks about the unique properties of yogurt to prevent type 2 diabetes.

So today we can say that there is not enough evidence to claim that dairy increases the risk of diabetes.

DAIRY AND CANCER

In the 1990s, a hormone called rBGH began to be used in cattle, which is a synthetic version of the bovine somatotropin hormone (BST). The goal was basically to increase milk production.

The problem with this is that the use of rBGH increases the concentration of IGF-1 (Insulin Growth Factor 1) and this has been associated with various cancers, such as prostate, breast or colon.

First of all, it would be necessary to see if IGF-1 can be absorbed when administered orally, since it can be denatured due to the effect of digestion, as happens with the vast majority of nutrients that we ingest.

According to the FDA (Food and Drug Administration) this is not the case . IGF-1 is said to break down in the digestion process to have adverse effects in humans.
However, the studies they use to claim that are short-lived, in rats,  and done by the companies that sell rBGH, namely Monsanto and Elanco.

It is also often assumed that IGF-1 will be denatured because other hormones do not support the process, such as insulin. However, there are hormones that support the digestive process and are absorbed intact, such as GnRH.
One 6study found that although IGF-1 administered in isolation did not resist the digestion process, when administered with casein it was 67% absorbed. Although this latest study was in rats as well, it's worth saying.

Human studies have observed that people who consumed 3+ servings of dairy a day had a serum IGF-1 level 10% higher than those who consumed 1.5 servings.
Also it has been observed that children under 8 years who consumed a high amount of milk had higher levels of IGF-1

Assuming milk increases IGF-1 levels in humans, does this translate into a higher incidence of cancer?
Well, there doesn't seem to be much evidence in this regard:

• BLADDER : There appears to be no link between dairy products and bladder cancer.
• PROSTATE : A meta-analysis of observational studies from 2008, including 45 studies and more than 26,000 cases, found no relationship. However, a meta - analysis of 32 cohort studies in 2015 found a relationship between excess dairy and prostate cancer. This may be due to overstimulation of the mTORC1 signaling presents cow's milk.
• GENERAL : There seems to be an inverse relationship.
• COLORRECTAL : Inverse relationship. The higher the consumption of dairy, the lower the incidence of cancer. The same in 2012
• BREAST : Consuming dairy, but not milk, was inversely related to breast cancer.

There does not seem to be enough evidence to say that dairy causes cancer today, with the exception of prostate cancer, that there is evidence.

However, and related to the increase in IGF-1, dairy is clearly related to acne ( 1 , 2 , 3 , 4 , 5 , 6 )
Therefore, if you are prone to acne, I recommend that you remove dairy of your diet, and if it improves, start reintroducing dairy products such as kefir and see if it is well tolerated.

MUSCLE GROWTH

It is clear that milk and derivatives are a great tool to build muscle mass.

Milk from animals (cow, lamb, sheep) is approximately 80% casein, which is slow-release protein, and 20% whey protein, which is quick-release. Unlike breast milk, which is 60% whey and 40% casein.

This makes milk especially good for building muscle mass as it has an interesting mix of fast and slow absorbing proteins. Apart from having, as we mentioned before, IGF-1, which is a growth factor that obviously affects muscle tissue.

Despite that, a note should be made about caseins . Broadly speaking, we can differentiate two types of caseins that are the most important:

• Alpha-caseins
• Beta-caseins.

Among the alpha-caseins there is S1, which is the majority in cow's milk and the one with the most antigenic power (which causes allergies). On the contrary, mother's milk, sheep and goat have the alpha-casein S2 in a higher proportion, which is not usually so problematic.

And within the beta-caseins we have A1 and A2 . Cow's milk has mostly A1, which when consumed a casomorphin called BCM-7 is created after digestion and is linked to heart disease, autism, acne again, etc ... ( 1 , 2 , 3 )

Breast milk, sheep, goat milk, and some cows that must be duly indicated on the packaging, have the A2 variant, so it may be interesting to consume sheep and / or goat milk, since their casein profile is very high. less troublesome.

RAW OR TREATED?

Many people swear and perjure on raw milk since pasteurized milk is said to lose properties and well, there is the idea that "little treated = good", "treated = bad".

It is not the case.

The milk pasteurization process (which is done at 72º for 15 seconds if it is HTST or 138º for 2 seconds if it is UHT) does not seem to greatly affect the nutritional characteristics of the milk, neither at the level of proteins, fats nor vitamins / minerals.

And what it does do is eliminate all pathogenic organisms such as   6, which can cause mild gastroenteritis to death.

In fact, in the United States it can be observed that the states in which it is legal to sell raw milk there are many more outbreaks associated with its consumption.

We are not going to get dramatic either. You are much more likely to get a fish infection (29 times more likely) so you don't have to demonize raw milk either. However, the hypothetical benefits do not outweigh the potential problems, at least from my point of view.

If you are interested in the subject, I recommend that you read the following article from which I have taken the graphic. Worth it.

WHAT ARE WE CONSUMING?

I couldn't stop talking about the consequences of our milk consumption. Although it does not seem that dairy consumption is harmful within moderation for humans, we have to understand that for us to have milk 24/7 we have to have pregnant cows 24/7.

That means:

1. Cows must be inseminated so that they are always lactating.
2. The young are removed as soon as they are born.
3. Cows are connected to machines that suck their breasts almost daily, so infections, mastitis, and other diseases are quite common.
4. For this, antibiotic treatments must be applied often, which can be passed into the milk that we later ingest.
5. To increase milk production, hormones are injected for that purpose, such as rBGH that I mentioned in the cancer section.
6. The cows are usually in very improvable condition, confined in narrow cages, connected to cables and fed cheap feed.
7. The Food and Drug Administration states that the somatic cell count cannot exceed 400,000 per milliliter. That's the epithelial cells and leukocytes (come on, pus)

It is clear that reality is not usually as gloomy and savage as organizations like PETA paint it, but it is not usually excessively beautiful either. The reality is what it is and consuming milk and derivatives implies what it implies.

That said, I would like to add that dairy from grass-fed cattle has a much more complete nutritional profile, so it is a good idea to go for these products ( 1 , 2 , 3 , 4 )

CONCLUDING

Broadly speaking, dairy is a suitable inclusion in my opinion for a balanced diet. However, there is too much obsession with them and it seems that they are more necessary than they really are. In fact, they are completely expendable (like so many other things) and a high percentage of people don't tolerate them, so that's good news for them.

There also does not appear to be a relationship between cancer and dairy, although more research is needed and future studies will probably give us a much more categorical answer on the matter and increase our knowledge of the matter.

In my opinion, dairy has the biggest problem in the ethical aspect, and it can be solved to a large extent by buying quality milk.
Besides, it seems to be a great ally for those looking to gain muscle mass, and consumed in moderation can be beneficial.