Men's Health: The Chocolate Milk Diet

[Ipodtouchaddict]

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe. Turns out this childhood staple may be the ideal vehicle for your body’s most neglected nutritional needs. Each bottle delivers a package of micro- and macronutrients that can help you shake off body flab and replace it with firm muscle. And when you served it ice-cold, the creamy sweetness flows across your tongue with all the pleasure of a milk shake. Yum.

That’s the crux of what I'm calling "The Chocolate Milk Diet," which isn’t a diet at all. It’s essentially three eight-ounce servings of chocolate milk consumed at key points throughout your day: one when you wake up, a second before you exercise, and a third directly after your workout. Or, if it's your day off, just pattern them for morning, afternoon, and night. Sounds good, right? It is, and that’s why it’s so easy. But is this a free ticket to eat as much fried chicken as you want throughout the rest of the day? Unfortunately not, but alongside a healthy diet, it can help you drop lots of belly fat fast. Here are the four reasons why:


Secret #1: The Calcium Effect
Researchers have known for years about the role that calcium plays in building strong bones, but a more recent development deals with they way it affects your belly. A series of studies have shown that calcium can actually impede your body’s ability to absorb fat, and when researchers in Nebraska analyzed five of these studies, they were able to estimate that consuming 1,000 mg more calcium can translate to losing nearly 18 pounds of flab. What’s more, other studies have shown that dairy foods offer the most readily absorbable calcium you can find. Knock back three servings of brown cow and you’ll reach that crucial 1,000 mg threshold. At that point, any other calcium that you eat or drink is a bonus.

Secret #2: The Vitamin D Factor
All the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. That’s because vitamin D is responsible for moving calcium from your food to your body, which means if you’re running low on D, you’re probably also missing the calcium you need to stay slim. Other symptoms of the D deficiency are weak muscles, easily breakable bones, and depression—not a great combo for success. Now here’s why this is significant: Most experts agree that the average American isn’t getting enough D. Some estimate that only half the population is meeting the requirement and one study published in the journal Pediatrics found that 70 percent of American children had low levels of D in their diet. The thing is, your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up. Chocolate milk, like most milk, is fortified with vitamin D.



One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit. The best option is 1%, or low-fat chocolate milk. It has the fat you need to absorb crucial vitamins, yet at three cups a day, it will save you 120 calories over whole milk.

Secret #3: The Endurance Boost
If you want to lose the gut, you’ve got to exercise—no surprise there. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated then water, in fact, which I revealed recently on my Twitter account—and its natural sweetness helps push more energy into your muscles. Another study from 2009 found similar results, but it went one step further by asking participants which beverage they thought tasted better. Not surprisingly, 100% chose chocolate milk.

Secret #4: The Protein-Body-Weight Connection
Want to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.



What do you think about this? Does this hold water?

[Frooshy186]

No.

[fitlover]

No.

You know it's legit.

[Nuwin]

So chocolate milk is the new diet soda? It cancels all the bad stuff out?

[desslok]

So chocolate milk is the new diet soda? It cancels all the bad stuff out?

Sounds like a good thing to wash down the 30 bananas per day...

[Murderfox]

mind=blown

[snorkelman]

Each bottle . . .can help you shake off body flab and replace it with firm muscle.

Really? Seems confusing at best, certainly sensationalist.

alongside a healthy diet, it can help you drop lots of belly fat fast.

Just what most Americans want to hear. They are addicted to soundbites and magic pills, so they will love this type of presentation. There is no reason that milk cannot be incorporated into a healthy diet, but just how will adding it help you drop weight? If you already had your protein levels in check and were in a daily caloric deficit, I can't see how adding milk would increase fat loss, as is the implication.

Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

More opportunity to confuse the masses. While having a breakfast including protein is a good idea, the implication that one can infer from this article is that some magical properties in milk will ramp up metabolism over some other carb+protein combo. Now if it was breakfast vs. no breakfast...perhaps that is another discussion.

At the end of the day, many people reading that magazine may be new to the fitness world and may be following the RDA recommendations for protein intake, so increasing protein via 3 glasses of milk would be a good start.

[Sizzler32]

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe. Turns out this childhood staple may be the ideal vehicle for your body’s most neglected nutritional needs. Each bottle delivers a package of micro- and macronutrients that can help you shake off body flab and replace it with firm muscle. And when you served it ice-cold, the creamy sweetness flows across your tongue with all the pleasure of a milk shake. Yum.

That’s the crux of what I'm calling "The Chocolate Milk Diet," which isn’t a diet at all. It’s essentially three eight-ounce servings of chocolate milk consumed at key points throughout your day: one when you wake up, a second before you exercise, and a third directly after your workout. Or, if it's your day off, just pattern them for morning, afternoon, and night. Sounds good, right? It is, and that’s why it’s so easy. But is this a free ticket to eat as much fried chicken as you want throughout the rest of the day? Unfortunately not, but alongside a healthy diet, it can help you drop lots of belly fat fast. Here are the four reasons why:


Secret #1: The Calcium Effect
Researchers have known for years about the role that calcium plays in building strong bones, but a more recent development deals with they way it affects your belly. A series of studies have shown that calcium can actually impede your body’s ability to absorb fat, and when researchers in Nebraska analyzed five of these studies, they were able to estimate that consuming 1,000 mg more calcium can translate to losing nearly 18 pounds of flab. What’s more, other studies have shown that dairy foods offer the most readily absorbable calcium you can find. Knock back three servings of brown cow and you’ll reach that crucial 1,000 mg threshold. At that point, any other calcium that you eat or drink is a bonus.

Secret #2: The Vitamin D Factor
All the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. That’s because vitamin D is responsible for moving calcium from your food to your body, which means if you’re running low on D, you’re probably also missing the calcium you need to stay slim. Other symptoms of the D deficiency are weak muscles, easily breakable bones, and depression—not a great combo for success. Now here’s why this is significant: Most experts agree that the average American isn’t getting enough D. Some estimate that only half the population is meeting the requirement and one study published in the journal Pediatrics found that 70 percent of American children had low levels of D in their diet. The thing is, your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up. Chocolate milk, like most milk, is fortified with vitamin D.



One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit. The best option is 1%, or low-fat chocolate milk. It has the fat you need to absorb crucial vitamins, yet at three cups a day, it will save you 120 calories over whole milk.

Secret #3: The Endurance Boost
If you want to lose the gut, you’ve got to exercise—no surprise there. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated then water, in fact, which I revealed recently on my Twitter account—and its natural sweetness helps push more energy into your muscles. Another study from 2009 found similar results, but it went one step further by asking participants which beverage they thought tasted better. Not surprisingly, 100% chose chocolate milk.

Secret #4: The Protein-Body-Weight Connection
Want to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.



What do you think about this? Does this hold water?

Why not just drink regular milk to save yourself from consuming extra sugar and calories???

[bejetah]

Why not just drink regular milk to save yourself from consuming extra sugar and calories???

x2 !

[PJR23]

Another amazingly helpful and informative article by Men's health....whatever

[Ed_Hitchens]

I canceled my Men's Health subscription because there was too much emphasis on "quick and easy!" as opposed to the true fundamentals of lifestyle change, like hard work, discipline, and keeping yourself motivated. The one or two nuggets in each issue just didn't justify the cost.

That being said, I do think 1% chocolate milk is a good post-workout drink. It provides a decent balance of carbs, protein, and fats, along with glycogen replenishment and an insulin spike. It's almost like a reward. Work out hard, chug a glass of chocolate milk, and hit the showers. Certainly cheaper than commercial concoctions...

[jcolson]

These magazines are amazing.

They seriously must hire writers right out of the middle school writing club.

It sounds so good though. haha.



And its all part of a complete breakfast!

[sid007]

So chocolate milk is the new diet soda? It cancels all the bad stuff out?

Only with a multi

[sid007]

Why not just drink regular milk to save yourself from consuming extra sugar and calories???

werd. I agree adding milk for weight loss in moderation. The extra sugar is choco milk is a no brainer.

[p4rad0x]

These magazines are amazing.

They seriously must hire writers right out of the middle school writing club.

It sounds so good though. haha.

And its all part of a complete breakfast!

Wow I remember eating all of that through middle school, and I enjoyed every bit of it ... although looking back at it now makes me sick.

[nkiritsis13]

I canceled my Men's Health subscription because there was too much emphasis on "quick and easy!" as opposed to the true fundamentals of lifestyle change, like hard work, discipline, and keeping yourself motivated. The one or two nuggets in each issue just didn't justify the cost.

I stopped subscribing after a while, then got another one recently for 5 bucks off of slickdeals. After skimming through the first few, I can't believe some of the garbage that they put in them for fitness. They have some nice articles on other stuff, but as you said, there is no "quick and easy" approach to good health at the end of the day. I read a little blurb in one of the mags about how chocolate milk is a good PWO drink, and it makes sense. But to over-sensationalize it like chocolate milk has some magical fat burning chemical in it for the average person is a bit much. That's the impression I always get from their "quick and easy" solutions considering what is likely the majority of readers.

[UofACATS]

Milk has naturally occurring electrolytes that keep you hydrated—more hydrated then water, in fact, which I revealed recently on my Twitter account

Oh the infamous and reliable Twitter account. What a joke.

Really? Seems confusing at best, certainly sensationalist.

Just what most Americans want to hear. They are addicted to soundbites and magic pills, so they will love this type of presentation. There is no reason that milk cannot be incorporated into a healthy diet, but just how will adding it help you drop weight? If you already had your protein levels in check and were in a daily caloric deficit, I can't see how adding milk would increase fat loss, as is the implication.

More opportunity to confuse the masses. While having a breakfast including protein is a good idea, the implication that one can infer from this article is that some magical properties in milk will ramp up metabolism over some other carb+protein combo. Now if it was breakfast vs. no breakfast...perhaps that is another discussion... increasing protein via 3 glasses of milk would be a good start.

This guy has it right.


Who reads "mens health" anyway? Hey lets discuss the benefits of the RDI Food guide pyramid next :thumbsdown: Point is just because somebody printed it doesn't mean it's not 100% bull****

[joejccva71]

You guys just see that pig fly outside your house?

[jcolson]

Oh the infamous and reliable Twitter account. What a joke.
Who reads "mens health" anyway? Hey lets discuss the benefits of the RDI Food guide pyramid next :thumbsdown: Point is just because somebody printed it doesn't mean it's not 100% bull****

Agree.

I think its funny that you didnt only say that some of it is bull, but that 100% of it is. Funny stuff.

[trance__dreamer]

You guys just see that pig fly outside your house?

[seanb1979]

Years ago I used to subscribe to them. I quit when they said the best breakfast you could have was frozen cheese pizzas.

I mean, ****ing really?

[UofACATS]

Years ago I used to subscribe to them. I quit when they said the best breakfast you could have was frozen cheese pizzas.

I mean, ****ing really?

I remember too when they said "leftover pizza" as a recommendation for breakfast. "Men's Health" is not for any of us.

I also hate studies that say "do this" coupled with a good diet and exercise = better shape! Really? You're kidding right?

Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout.

http://arigtfo.ytmnd.com/

[bbejj123]

well of course it will help with weight loss if your diet is dialed in, and of course they would preform better chocolate milk has protein and carbs, where the carb fortified drink probably only has carbs, and muscle doesnt burn all that much 10cals/lb., but as for 1 and 2, they hold water , i suppose they all do, but its not necessarily due to milk per se

[taffer]

What is that thing on the stick..... seriously we don't have them in Australia!

[seanb1979]

What is that thing on the stick..... seriously we don't have them in Australia!

ill bite... its a corndog

[krott5333]

well duh, carbs, protein, and fat for breakfast, pre, and post workout.. the 3 most important meals of the day, gives you all the macronutrients.

Obviously not the best choice, why drink sugary chocolate milk when you can have protmeal?

[jcolson]

muscle doesnt burn all that much 10cals/lb.

You're right, but your numbers are off. Muscle comes in second place in the least metabolic tissue. That is until you start exercising and it starts gobbling up energy.

A litte more than you thought.

Organ or tissue/Daily metabolic rate
Adipose (fat) = 2 calories per pound
Muscle = 6 calories per pound
Liver = 91 calories per pound
Brain = 109 calories per pound
Heart = 200 calories per pound
Kidneys = 200 calories per pound

The heart and kidneys are pretty hardcore. Now if we could just grow our brains a little bigger, we might burn some real calories.

[Simmo0508]

Stopped reading at "...Men's Health"

[mrbaker3]

I'm going to catch so much **** for this...

At least Men's Health backs up their claims with sources and studies. They sensationalize, of course. They have to sell magazines somehow. They're a business and need to make money, so they have to come up with things to sell their stuff.

It beats the hell out of a lot of advice here sometimes, between the broscience here and the random advice that has no studies to back it up.

You might not agree with some of the stuff they say, but they do cite their sources. It might be an obscure study or a small sample size, but they do their research.

Go into reading them with skepticism, and use your own prior knowledge. Don't just hate on Men's Health because they publish articles that at first make you go "What the..." Instead, go look up the studies they quote, see if they're legit and make your own conclusion.

[UofACATS]

I'm going to catch so much **** for this...

At least Men's Health backs up their claims with sources and studies. They sensationalize, of course. They have to sell magazines somehow. They're a business and need to make money, so they have to come up with things to sell their stuff.

It beats the hell out of a lot of advice here sometimes, between the broscience here and the random advice that has no studies to back it up.

You might not agree with some of the stuff they say, but they do cite their sources. It might be an obscure study or a small sample size, but they do their research.

Go into reading them with skepticism, and use your own prior knowledge. Don't just hate on Men's Health because they publish articles that at first make you go "What the..." Instead, go look up the studies they quote, see if they're legit and make your own conclusion.

What you said is plenty reasonable. Here's my response to the study.

subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks.

They compared milk to a carbohydrate-replacement beverage and a sports drinks. Great study. They should do Whey vs Redbull next. Get sponsors and stuff.

I want to know if it was double blind. 49% longer dosen't mean **** unless you tell me the actual time they pedaled for. Pedaling even harder? I'd like that substantiated please. How about the secret 1% choc milk formula vs another protein, carb, fat source? You know, apples to apples. They don't mention any of this because the mens health reader doesn't care to know. They want the "secret" that's all. And if the secret is stop being so lazy, eating crap, and start working out, well that's sad but if it's three cold glasses of 1% chocolate milk than yay! That's easy, I can do it.

The reason why I'm "hating" is because adding 3 servings of chocolate milk a day for mr. joe average who reads mens health is going to make them even fatter, and little else. How about mentioning *replacing* some of your current calories with the three delicious shakes? Cause to me that sounds more reasonable.