Studies back this up: Researchers from Harvard, Case Western Reserve, and Brown Universities examined the eating habits of more than 7,000 adults over three years and found that people who ate low- or non-fat dairy products at least twice a day were 37 percent less likely to become obese, compared to those who only ate them less than or equal to once a month. High levels of calcium in milk and yogurt help regulate fat metabolism, and increase the amount of fat released. Previous studies have also established a link between high dairy consumption and weight loss, specifically belly fat. Here are some common myths about dairy you should stop believing.
Skinny people eat high-fiber oatmeal or homemade granola in the morning, knowing it will kickstart their metabolism and keep them full until lunch. One study found that people who ate fewer than six grams of dietary fiber a day gained eight pounds more than those who consumed at least 11 grams, over a 10-year period. (A bowl of oatmeal topped with one small banana and a handful of sliced almonds provides about 11 grams of dietary fiber.) Other studies have found that overweight people who include oat-based foods into their diet tend to lose more weight than those who don’t, largely because oats help quell food cravings. These are the breakfast mistakes you’re making that could be sabotaging your weight loss.