Dairy-free weight control -
Note that this is not a definitive shopping list and you may find other foods that work better for you. There are endless ways to enjoy nutritious meals on a dairy-free diet—simply skip the cheese or substitute non-dairy plant-based milks for recipes that call for cow's milk.
The following three-day meal plan should give you a general sense of what a few days on a well-balanced dairy-free diet could look like. Note that this meal plan is not all-inclusive, and if you do choose to adopt this lifestyle, there may be other meals that are more appropriate for your tastes, preferences, and budget.
A dairy-free diet is not necessarily for everyone unless, of course, you have an allergy or intolerance. If you do, or just prefer to avoid dairy, the diet does have several advantages.
If you have an allergy or intolerance, you'll need to follow a dairy-free diet regardless of the drawbacks. But they are usually manageable. The U. Department of Agriculture USDA recommends consuming low-fat dairy products as part of a balanced diet that includes a variety of nutrient-dense foods.
However, the USDA acknowledges that there are other ways to meet your nutritional needs if you can't or prefer not to consume dairy, and recommends fortified soy-based products as an alternative. If you cut dairy from your diet for health reasons, you'll want to make sure you're still getting enough calories each day to keep your body functioning optimally.
Some people eliminate dairy from their diet to lose weight, but a dairy-free diet does not always lead to weight loss. If you're curious about how many calories you should be consuming to lose or maintain weight, this calculator can give you an estimate of your daily calorie needs.
The dairy-free diet mostly adheres to USDA guidelines for a healthy, balanced diet and is safe to follow so long as nutritional requirements are still being met. If you think you are sensitive to or intolerant of dairy products, discuss your diet with a medical professional to rule out underlying medical conditions.
Your doctor may recommend a calcium supplement, as well. Alleviates Digestive Discomfort. Those who are allergic to milk or have an intolerance to lactose will likely experience relief from their associated symptoms when they stop consuming dairy products. Common symptoms such as bloating, gas, abdominal pain, nausea, and diarrhea usually resolve within 48 hours.
May Promote Weight Loss. Proponents of a dairy-free lifestyle often claim that avoiding dairy can lead to weight loss, but supporting evidence is lacking. Most research shows the inverse; that dairy consumption can promote weight loss and weight management. May Clear Up Acne. Dairy consumption is often associated with an increased risk for developing acne.
One study showed that low-fat dairy products were more likely to cause acne to flare up than full-fat dairy products.
Those who choose to give up dairy products may notice a clearer complexion, but this may not always be the case for everyone. Vitamin D deficiency can cause serious disorders of the bones like rickets and osteomalacia. These are very rare disorders, however, since vitamin D can be produced naturally by the body when you expose your skin to the sun.
In most parts of the U. Calcium deficiencies are also associated with a dairy-free lifestyle. While research shows that avoiding dairy does not have a significant impact on the body's ability to absorb calcium, those with lactose intolerance may experience reduced bone density and be more susceptible to fractures from limiting or avoiding dairy.
It may seem complicated to keep track of all the nutrients you need when you don't consume milk products. Luckily, you can get enough of most of them without too much effort. If you or your child avoids milk due to an allergy or intolerance and you're concerned about nutrition, talk to your doctor.
Getting a referral to a dietitian who's knowledgeable about allergy and diet issues can be helpful. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
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Phosphorus: Fact sheet for health professionals. St-Jules DE, Jagannathan R, Gutekunst L, Kalantar-Zadeh K, Sevick MA. Examining the proportion of dietary phosphorus from plants, animals, and food additives excreted in urine. J Ren Nutr. University of Nebraska-Lincoln. Dairy-Free and Non-Dairy?
Walsh J, Meyer R, Shah N, Quekett J, Fox AT. Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations. Br J Gen Pract. Jones KW, Eller LK, Parnell JA, Doyle-Baker PK, Edwards AL, Reimer RA.
Effect of a dairy- and calcium-rich diet on weight loss and appetite during energy restriction in overweight and obese adults: a randomized trial. Eur J Clin Nutr. Juhl CR, Bergholdt HKM, Miller IM, Jemec GBE, Kanters JK, Ellervik C. Dairy intake and acne vulgaris: a systematic review and meta-analysis of 78, children, adolescents, and young adults.
LaRosa CL, Quach KA, Koons K, et al. Consumption of dairy in teenagers with and without acne. J Am Acad Dermatol. Kennel KA, Drake MT, Hurley DL. Vitamin D deficiency in adults: When to test and how to treat.
Mayo Clin Proc. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake. Riboflavin: Fact sheet for health professionals.
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By Victoria Groce is a medical writer living with celiac disease who specializes in writing about the dietary management of food allergies. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Content is reviewed before publication and upon substantial updates. Kristy Del Coro, MS, RDN, LDN. Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
Learn about our Medical Review Board. Table of Contents View All. I found that having a better understanding of what I put in my body ultimately helped me form a better relationship with my health — and food in general.
The typical reaction when someone is told to eliminate something from their diet — something they love — is often disappointment and denial. Our food habits are so engrained and reforming those habits can be challenging, but the way we handle that challenge is what helps us develop. Was it hard?
Was it worth it? My skinny jeans are thanking me — along with every part of my body. Here are five key reasons I decided to switch to a dairy-free diet.
Since being dairy-free, my skin has never been clearer. Acne is an inflammatory condition. Oil gets trapped in pores, causing bacteria to grow in the follicles. It then causes inflammation, which turns to acne.
Dairy may contribute to excess oil production in the skin. Experimenting with diet is worth a try and a trip to the dermatologist can also help rule out more serious issues.
My digestion became much more consistent — no more bloating or cranky gut issues. If you have lactose intolerance or another gastrointestinal disorder and you consume too much lactose, it can inflame your large intestine and diarrhea can develop.
Eliminating dairy can help with weight loss. Milk, plain yogurt, and other unsweetened dairy products contain lactose, a natural sugar, while other dairy products may contain added sugar.
Dairy products are mucus-forming and the protein in dairy has been found to increase inflammation in vital parts of the body such as the thyroid gland and digestive tract for people with lactose intolerance. I also drink fresh-squeezed celery juice daily on an empty stomach to help alkalize my body and as a potentially preventive measure for thyroid issues.
Diets low in dairy have been shown to lower inflammation. Inflammation may promote the growth of unhealthy gut bacteria linked to some chronic diseases or conditions including leaky gut.
Inflammation-causing foods — when they cause problems in the digestive tract — can lead to diarrhea, headaches, and fatigue. Finally, a few pointers on how I went through the process of ditching dairy while still nourishing my body and allowing myself to enjoy delicious food.
Just remember that transitioning to a dairy-free diet can be as gradual as you want for your health and lifestyle. If you like to jump in with both feet first like I tend to do, here are a few kitchen swaps I made and recommend:.
Cheese is often the hardest sacrifice for people who give up dairy. With a little meal prep and a few creative swaps, it becomes effortless. Just remember, speak with a medical professional before going dairy-free. Dairy is important for bone health and provides many nutrients that are vital for the health and maintenance of your body.
Download here. Julia Chebotar is a natural foods educator, chef, health coach, and wellness expert. She believes that a healthy lifestyle is about balance and encourages her clients to consume organic and seasonally vibrant produce. Julia helps clients create habits and that have a big impact on health, weight, and energy.
Connect with her on her website, Instagram , and Facebook. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Some people can't tolerate dairy or choose not to eat it for other reasons.
This article lists substitutes for 7 common dairy foods. What makes a carb good and what makes it bad? Napping, especially power napping 20 to 30 minute bursts of shut-eye , has multiple benefits, from improving productivity to decreasing stress.
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