There is probably no direct relationship between calcium and additional weight loss. The main reason calcium is being talked about for fat loss is that it is commonly low in diets and therefore by increasing calcium intake to proper levels, the body may perform all functions better. The author of the two small studies that hinted calcium had some effect on body fat, admitted that if your calcium intake is at the RDA, additional calcium would probably not have any effect on weight/fat loss. Most Americans should supplement calcium and vitamin D because we do not get enough for optimal health from our typically consumed foods, but more than the recommended amount will not contribute to fat loss on any part of your body. We always prefer you get your calcium from foods but we have had little success getting people to consume enough calcium containing foods to meet the 1000-1500mg recommendation. Additionally most people fail to get enough vitamin D, which is important for many reasons including helping the body properly utilize calcium. Here are some examples of foods that contain calcium: High calcium sources – contain 200 mg or more of calcium per serving and include foods such as milk, yogurt, hard cheeses, canned salmon and sardines with the bones, and blackstrap molasses. Good calcium sources – contain 100-190 mg calcium per serving and include foods such as ice cream, custard, tofu, spinach, and turnip greens. Other calcium containing foods – contain less than 100 mg calcium per serving and include foods such as cottage cheese, almonds, dried beans, eggs, mustard greens, broccoli, carrots, oranges, orange juice, figs, dates, raisins, corn tortillas, pancakes, molasses. Some of the foods in the "other" group can be significant contributors to total calcium intake when eaten frequently. Some foods are "calcium fortified", meaning that calcium has been added to a food that does not normally include it at the level to which it is added. Read the food label to determine which foods have calcium added. A few brands of the following foods are fortified with calcium: o Orange juice o Apple juice o Cereal o Cereal bars o Frozen waffles
|
