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High CALcium/Low CAL Plan
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American Dietetic Association

We've heard it before - a lot of dairy means a lot of calories and sometimes a lot of fat.  Registered dietician Liz Ward says that's just a myth.

"Women do have the misconception that dairy foods will actually cause them to gain weight," she says.

New studies indicate that consuming adequate amounts of calcium may do more than strengthen your bones. In fact, according to the American Dietetic Association, calcium helps break down body fat and may prevent cells from making more fat.  That's good news for women trying to battle osteoporosis and weight gain.

"Most women do not get the calcium that they need and this affects their bones, but it also affects their ability to keep weight off," says Ward.

Liz says the "High Calcium, Low calorie" diet plan is easy to follow.  Simply add three servings of dairy a day or 1000 milligrams of calcium and cut your calorie intake to 1600 a day.  Add about 30 minutes of moderate exercise daily, such as walking, and you should start to see the pounds come off.

"People say I couldn't possibly add 3 servings of dairy to my diet. I would gain weight. Well, you won't gain weight and you will lose weight, as long as you take out the other foods that are really meaningless from a nutritional standpoint."

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