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Bariatrics and Weight Loss

Your guide to the best and worst milks for weight loss

close up of a woman enjoying a glass of milk through a straw.

08/15/2025

By Erica Seebeck, APRN, Bariatric Medicine, Internal Medicine, Norwalk Hospital, part of Northwell Health

When it comes to milk, the options seem endless, from traditional dairy to a vibrant array of plant-based milk. With all the variety, which ones are your best allies in reaching your weight management goals?

Let's explore the world of milk and discover how to pick the perfect pour for your healthy lifestyle.

Learn more about the comprehensive Weight Management Program at Nuvance health part of Northwell Health

What makes a milk "weight loss friendly"?

When you're aiming for weight loss, the key is to create a gentle calorie deficit while still getting all the nutrients your body needs. The milk you choose can contribute to this balance in a few important ways:

Calories: This is often the first thing people look at and for good reason! Lower calorie options can help you stay within your daily calorie targets without feeling deprived.
Protein content: Protein is a superstar for weight management. It helps you feel full and satisfied, which can reduce the urge to snack between meals. It also supports muscle maintenance, which is important for a healthy metabolism.
Fat content: While fat is essential for your body, it's also calorie dense. Different types of milk have varying amounts of fat, including saturated fat. Choosing lower-fat options can help manage calorie intake, but some healthy fats can also contribute to satiety.
Sugar (added sugars): This is a big one! Many flavored or sweetened milks, both dairy and plant-based, can pack a surprising amount of added sugar. These "empty calories" can quickly add up and hinder your weight loss efforts. Always look for "unsweetened" versions.

Nutrient density: Beyond calories, consider the vitamins and minerals. Milk can be a great source of calcium, vitamin D and vitamin B12, which are vital for overall health.

Understanding these factors will help you navigate the dairy and non-dairy aisles with confidence!

Dairy milk options: What you need to know

Traditional dairy milk, often from cows, has been a staple for generations, offering a rich source of protein, calcium and vitamin D. However, dairy milk comes in various fat percentages, which significantly impacts its calorie count and how it fits into a weight loss plan. For those with lactose intolerance, lactose-free dairy options are also available, providing similar nutritional benefits without digestive discomfort.

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Skim milk (fat-free)

Skim milk is essentially whole milk with almost all the fat removed. This makes it the lowest calorie dairy milk option.

Pros for weight loss: With minimal fat, skim milk is an excellent choice for reducing calorie intake. It still provides a good amount of protein, calcium and vitamin D, making it a nutrient-dense option without the extra calories from fat.
Considerations: Some people find skim milk less satisfying due to its thinner consistency and lack of fat. While it's low in fat, it's important to remember that some vitamins (like vitamin D) are fat-soluble, meaning they are better absorbed when consumed with some fat. However, skim milk is often fortified to ensure you still get these vital nutrients.

Low-fat (1% or 2%) milk

Low-fat milk strikes a balance between whole milk and skim milk, offering some fat for flavor and satiety while still being lower in calories than full-fat versions.

Pros for weight loss: Low-fat milk provides a good source of protein and essential nutrients like calcium and vitamin D, with fewer calories and less saturated fat than whole milk. It can be a satisfying option that helps you feel full without overdoing it on calories.
Considerations: "Is 2% milk good for weight loss?" Yes, it certainly can be! It offers a good compromise, providing a creamier texture than skim milk while still being a sensible choice for calorie management. It's a popular option for those who want some fat for flavor and absorption of fat-soluble vitamins but are still mindful of their overall calorie and saturated fat intake.

Whole Milk (full-fat)

Whole milk contains all its natural fat content, giving it a rich, creamy texture and flavor.

Pros for weight loss: While higher in calories, the fat content in whole milk can be very satisfying, potentially leading you to feel fuller for longer. It's also packed with nutrients like calcium, vitamin D and vitamin B12.

Considerations: Whole milk is the highest in calories and saturated fat among dairy options. If your goal is weight loss, consuming whole milk in larger quantities might make it harder to create the necessary calorie deficit. It's not "bad," but it requires more mindful portion control compared to skim or low-fat versions. For heart health, managing saturated fat intake is often recommended.

Other dairy options

Ultra-filtered milk: This type of dairy milk goes through a special filtration process that concentrates protein and calcium while reducing lactose (sugar). This can result in a milk that's higher in protein and lower in sugar per serving, which can be beneficial for satiety and calorie management.
A2 milk: A2 milk comes from cows that produce only the A2 beta-casein protein, which some people find easier to digest than the A1 protein found in most conventional dairy milk. Its nutritional profile for weight loss is similar to regular dairy milk of the same fat content.

Exploring plant-based milks for weight loss

The world of plant-based milks, also known as milk alternatives or non-dairy milks, has exploded, offering fantastic options for those with lactose intolerance, dairy allergies, or simply a preference for plant-based living. The key to choosing a plant milk for weight loss is to always opt for unsweetened versions, as added sugars can quickly turn a healthy choice into a calorie trap.

Unsweetened almond milk

Almond milk is made from ground almonds and water, often fortified with vitamins and minerals.

Pros for weight loss: Unsweetened almond milk is one of the lowest calorie milk alternatives available, making it an excellent choice for calorie control. It's also naturally low in saturated fat.
Considerations: While low in calories, unsweetened almond milk is also very low in protein compared to dairy or soy milk. This means it might not contribute as much to satiety on its own. It's important to ensure you're getting enough protein from other sources in your diet.

Soy milk

Soy milk is made from soybeans and water and it's one of the most nutritionally complete plant-based milks.

Pros for weight loss: Unsweetened soy milk is a fantastic option because its protein content is comparable to cow's milk, which helps with satiety and muscle maintenance. It's also a good source of essential amino acids and often fortified with calcium and vitamin D. Some studies suggest soy may have heart health benefits.
Considerations: "Is soy or oat milk better for weight loss?" For protein content, soy milk often has the edge, which can be beneficial for feeling full. While there have been past discussions about soy and hormones, current scientific consensus generally considers moderate consumption of whole soy (not processed) products safe and beneficial for most people.

Oat milk

Oat milk, made from oats and water, has gained immense popularity for its creamy texture.

Pros for weight loss: Unsweetened oat milk offers a lovely creamy texture that can make it a satisfying addition to coffee or smoothies. It contains some fiber, which can aid digestion and contribute to fullness. It's also often fortified with vitamins and minerals.

Considerations: "Is soy or oat milk better for weight loss?" While delicious, unsweetened oat milk tends to be higher in carbohydrates and calories than unsweetened almond or soy milk. If you're watching your carbohydrate intake, or if you're not careful with portion sizes, the calories can add up more quickly. Always choose unsweetened versions to avoid a significant sugar boost.

Coconut milk (beverage type)

This refers to the thinner, drinkable coconut milk found in cartons, not the thicker canned variety used in cooking.

Pros for weight loss: Unsweetened coconut milk beverage can offer a unique flavor profile.
Considerations: While it's lower in calories than canned coconut milk, the beverage version is still often higher in saturated fat (though it contains medium-chain fatty acids, which are metabolized differently) and lower in protein compared to other plant milks like soy or almond. This makes it less ideal for promoting satiety or providing a significant protein boost for weight loss. Use it sparingly or choose "light" versions.

Hemp milk

Hemp milk is made from hemp seeds and water.

Pros for weight loss: Unsweetened hemp milk is a good source of omega-3 fatty acids, which are beneficial for heart health. It also provides a decent amount of protein and healthy fats, contributing to satiety.

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Considerations: While a good option, its calorie count can be slightly higher than unsweetened almond milk. Always check the nutrition label to ensure it aligns with your calorie goals.

Rice milk

Rice milk is made from brown rice and water.

Pros for weight loss: Rice milk is generally hypoallergenic, making it a good choice for those with multiple food sensitivities.
Considerations: For weight loss, rice milk is generally less ideal. It's typically high in carbohydrates and very low in protein and fat, meaning it offers little to no satiety. This can lead to feeling hungry sooner after consuming it, potentially making it harder to manage overall calorie intake. It's also often less nutrient-dense than other milk alternatives.

Which milk is best for your weight loss journey?

So, which milk is best when losing weight? The answer truly depends on your personal preferences, dietary needs and how you incorporate it into your overall eating plan. However, based on nutritional profiles, here are some top picks and those to enjoy in moderation:

Top picks for weight loss

Unsweetened almond milk: If your primary goal is to keep calories as low as possible, unsweetened almond milk is often the winner. It's incredibly versatile and works well in smoothies, coffee or cereal.
Skim milk: For those who prefer dairy, skim milk offers the lowest calorie count while still providing a powerful punch of protein and essential nutrients.

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Unsweetened soy milk: A fantastic all-rounder, unsweetened soy milk provides a great balance of protein, moderate calories and a good nutrient profile, making it very supportive for satiety and overall health.

Milks to enjoy in moderation (or be mindful of)

Whole milk: While nutritious, its higher calorie and saturated fat content means portion control is key if weight loss is your goal.
Sweetened plant milks (oat, coconut, rice, etc.): These can quickly add significant amounts of sugar and calories without much nutritional benefit for satiety. Always check labels and prioritize "unsweetened" versions.

Rice milk: Due to its high carbohydrate and low protein/fat content, it's generally less filling and less supportive for weight loss goals.

Key takeaways for choosing your milk

Always check the nutrition label: This is your best friend! Compare calories, protein, fat and especially added sugars.
Prioritize "unsweetened" versions: This is perhaps the single most impactful choice you can make when selecting any type of milk for weight loss.

Consider your overall diet: Milk is just one piece of the puzzle. How it fits into your daily meals and snacks matters most.
Focus on protein for satiety: If you find yourself hungry shortly after a meal, consider a milk option higher in protein to help you feel fuller for longer.

Don't forget nutrient density: Ensure your chosen milk contributes positively to your intake of important vitamins and minerals like vitamin D and calcium.

Practical tips for incorporating milk into your healthy lifestyle

Choosing the right milk is a great start and here are some practical, encouraging tips to help you integrate it seamlessly into your healthy eating habits:

Power up your smoothies: Blend your chosen milk with protein powder, fruits and leafy greens for a nutrient-packed, satisfying meal or snack.
Pair with fiber-rich foods: Enjoy your milk with whole-grain cereal, oatmeal, or a handful of nuts to boost fiber and protein, enhancing fullness.

Practice portion control: Even the "best" milks can contribute to excess calories if consumed in very large quantities. Be mindful of serving sizes.
Hydrate with water first: Sometimes, thirst can be mistaken for hunger. Reach for water throughout the day and enjoy milk as a nutritious addition to your meals or snacks.
Listen to your body: If you experience digestive discomfort with dairy, explore lactose-free options or the wide variety of plant-based milks. Finding what feels good for your body is key.
Focus on overall balance: Remember, weight loss is a holistic journey. It's about making consistent, positive choices across your diet, staying active, managing stress and getting enough sleep. Milk is a wonderful component, but it's part of a bigger picture.

The bottom line: Making smart choices about the milk you drink can be a simple yet powerful step on your path to a healthier weight and a more vibrant you. By understanding the nutritional differences and focusing on unsweetened, protein-rich options, you're empowering yourself to make choices that truly support your well-being. Here's to a healthier, happier you, one delicious glass of milk at a time!

Need support meeting your weight-loss goals? Book now with a bariatric medicine specialist