A pint of low fat skimmed milk, for example, contains just 190 calories and 0.6g fat!

Switching to low-fat dairy goods doesn’t mean you’ll simultaneously get less calcium either. In fact low fat milk actually contains slightly more calcium than full fat milk.

Research also shows that dairy products may in point of fact help weight loss. Research discloses that children who drink milk are more likely to have a lower body mass than children who don’t. Other research has found that people who drink milk and eat dairy foods are likely to be slimmer than those who don’t.

In particular, it’s thought that the calcium in dairy products helps us to lose weight by aiding to breakdown body fat. In the meantime, other ingredients in dairy products such as whey proteins, conjugated linoleic acid and amino acids would more than likely also have a role to play.

Investigations have found that people who consume dairy products as part of a calorie-controlled diet lose more weight than those who skip dairy – and even still, most of this weight is lost from around the waist, which not only makes us look slimmer but as well cuts the jeopardy of diseases such as heart disease and type 2 diabetes

Which Dairy Food Should I Eat for Slimming?

Opt for low fat dairy products such as skimmed or semi-skimmed milk and low-fat yogurts. Don’t cut out cheese from your diet completely either. Low fat hard cheese such as Cheddar is now readily obtainable. Other cheeses such as Edam, Feta and Goat’s cheese are also slightly lower in fat than standard Cheddar so are superior alternatives.

How Much Should I Eat?

Aim for three servings of dairy food each day such as a glass of skimmed milk, 1 small pot of low-fat yogurt and a matchbox-sized piece of low fat cheese

If you want to completely cut out Dairy the try a Dairy free Diet.

One which contains no milk, cheese, butter, cottage cheese, cream cheese, sour cream, ice cream, whey, casein, or foods that contain any of these ingredients.

Yoghurt?

Apparently many people with a lactose-intolerance can eat yoghurt without being ill because of the high quantities of lactose in yoghurt is consumed by the bacteria in yoghurt in the intestines. They can break it down before a reaction has time to occur.  

If you have been advised that you are lactose-interolerant your health care professional should offer you advice on a proper diet to ensure you don't miss out on any minerals and vitamins. 

Watch out when your on a diary free diet? 

Read the labels of processed food - reading the labels on everything is probably safer. You'll learn which products use milk proteins in their products (Lots of cakes and mixes and gravies can include lactose). Also watch out for processed meats which often contain milk protein. Ask if in doubt and note any products which seem to cause a reaction.

Often a food diary can help you notice products which cause you a problem.

What no milk? 

Milk substitutes - instead of milk try: 

Soy milk
Rice milk
Almond milk
Other grain beverages and dairy substitutes  

Other dairy products to try: 

Margarine
Non-dairy ice cream
Non-dairy chocolate
Non-dairy cheese
Non-dairy yogurt
Other milk-free or non-dairy products

OR look at the Low Fat Diet.