The milk diet is a type of restrictive diet that promises to lose weight up to 7 kg, as it consists of consuming only cow’s milk, water, some fruits and proteins for a period of 8 days.
However, there is still no scientific evidence about the benefits of this diet for weight loss or health. Furthermore, this diet is very restrictive in nutrients and calories, which can cause dizziness, weakness, headache and malaise.
Therefore, when deciding to go on a diet to lose weight, it is recommended to consult a nutritionist who will carry out a complete assessment and create a meal plan according to individual nutritional needs.
How to make
On the first day of the diet, all meals should be made only with milk, which can be the whole version, as it has more vitamins and fats, promoting satiety.
From the second day onwards, you can add small amounts of other foods such as fruit, yogurt, cheese, eggs and meat. These foods contain good amounts of fiber, proteins and fats, which increase satiety, controlling hunger and the desire to eat.
How many kilos can you lose with the milk diet?
During the milk diet, it is believed that weight loss is just over 1 kg per day, totaling 8 kg at the end of the 8th day.
Care with the milk diet
The milk diet is not recommended for women who are pregnant or breastfeeding or people with lactose intolerance or allergy to casein, which is the protein in milk.
This diet is also not recommended for children or people with changes in eating behavior, such as binge eating, anorexia or bulimia.
It is important to highlight that there is still no scientific evidence about the benefits of the milk diet for weight loss. Furthermore, this diet is very restrictive and can cause problems such as dizziness, weakness, malaise and changes in blood pressure in some people.
Milk diet menu
The following table provides an example of an 8-day milk diet:
After the 8th day of the diet, all other foods should be gradually reintroduced into the diet, such as brown rice, vegetables, olive oil and nuts.
Other tips for losing weight
Some healthy tips that also help you lose weight are:
- Do physical activities regularly, such as running, weight training and dancing;
- Maintain a balanced diet, prioritizing lean proteins, whole grains, legumes, fruits and vegetables;
- Drink plenty of water, as water takes up space in the stomach, helping to control appetite;
- Go on a low carb diet, which is a style of eating where the amount of foods rich in carbohydrates is reduced, accelerating weight loss. Find out how to follow the low carb diet.
Furthermore, to lose weight, it is also essential to sleep 7 to 9 hours a night, because it is during sleep that the body regulates the levels of ghrelin and leptin, which are the hormones related to hunger and satiety.
See the video below for other tips for losing weight:
