Your body gets calcium from the food you eat, and this is essential to keep your bones healthy and prevent osteoporosis.If you're trying to lose weight on a low-cal diet, you need to make sure you get enough calcium.A deficiency in calcium may make it harder to lose weight.Since dairy foods are the easiest way to get calcium, it can be difficult if you're on a vegan diet.You can add calcium to your weight-loss diet by eating lots of leafy greens and other calcium-rich foods that are low in fat and calories.
Step 1: Purchase skim milk or low-fat milk.
skim milk has 190 calories and a higher calcium content than full-fat milk.Skim milk contains more calcium than whole milk.If you drink three glasses of skim milk each day, you will be on your way to getting the calcium you need.If you're between 19 and 50 years old, you need at least 1,000 milligrams of calcium a day.If you're over the age of 50, add 200 more milligrams per day.If you drink three 8-ounce glasses a day, you'll get 900 of the 1,000 milligrams of calcium you need.If you include low-fat dairy in your weight-loss diet, you will get plenty of calcium, but you may lose weight more quickly than you would if you left milk and other dairy products out of your diet.If you don't consume dairy products, look for non-dairy milks such as soy milk or orange juice that are fortified with calcium.
Step 2: You can have yogurt as a snack.
A significant source of calcium is found in yogurt, a weight-loss staple.You can add fruit, nuts, or berries to plain yogurt if you don't like it.A eight-ounce serving of fruit yogurt has a lot of calcium.If you only had two yogurt snacks in the day, you would get less than half of your daily allowance of calcium.Before buying yogurt, read the food label to make sure it's free of added sugar.Some yogurt has added sugars that make it more like a dessert.Dannon has 33 grams of added sugar.The American Heart Association does not recommend more than 24 grams of added sugar per day for women and 36 grams for men.Almonds are rich in calcium and can be used to increase the calcium in yogurt.
Step 3: Don't eat young cheeses.
You might think cheese is off limits if you're on a diet.You can lose weight with the help of mature cheeses such as cheddar and parmesan.You should watch your serving sizes.A serving of cheese is between 1 and 1 12 ounces.Thanks to high amounts of the chemical butyrate, these cheeses can help you lose weight.Since they contain very little lactose, aged cheeses such as Parmesan and Swiss may be good for you.Adding these cheeses to your diet is easy.You can put some cheese on a salad of greens.
Step 4: Milk can be used for drinks and hot cereals.
If you don't like drinking milk, you can still sneak dairy into your diet by mixing it into instant drinks or oatmeal that you would typically make with water.For a richer, creamier drink with a boost of calcium, you could use skim milk with instant hot chocolate.Since milk has a different consistency than water, you may need to add more to keep it from being too thick.There is no significant difference with skim milk.
Step 5: For breakfast, have calcium-fortified cereals and orange juice.
Adding calcium to breakfast cereals and orange juice in the morning can be an easy way to lose weight.To verify how much calcium is in a single serving, check the nutrition labels.Fat and calories can be found there so you can figure out how to incorporate calcium-fortified foods and drinks into your weight-loss diet.The amount of sugar in the cereals can be checked.Try to find one with a single digit amount.
Step 6: Herbs and spices are rich in calcium.
Some spices are good sources of calcium.A dash of calcium-rich herbs and spices, such as garlic, basil, and oregano, can give you a small calcium boost.The Italians use garlic and oregano in their sauces.parsley and basil are rich in calcium.A good source of calcium and helping you lose weight are found in cinnamon.Adding cinnamon to your tea will give you a calcium boost.cinnamon has 8% of your daily value of calcium.
Step 7: It's a good idea to snack on almonds.
Almonds are a good snack when you're on a weight-loss diet.One ounce of almonds provides 8 percent of your daily allowance of calcium.Almonds can help lower your blood pressure and body fat, decreasing your risk of developing a disease that would interfere with your weight loss goals.If you want to add calcium to your weight loss diet, you can add almonds to yogurt or salad.
Step 8: chia seeds can be sprinkled on yogurts or cereals.
A good source of calcium and other minerals is found in chia seeds, which are important for strong and healthy bones.A single ounce of chia seeds provides 18% of the recommended daily allowance of calcium.Because chia seeds have a bland flavor on their own, they are easy to incorporate into your diet, such as by sprinkling them on your cereals, yogurt, salad, vegetables, or rice.You may be able to lower your risk of heart disease by eating chia seeds.If you are overweight, chia seeds are a great way to lose weight.If you want to add chia seeds to your diet, you need to include 1.5 grams with two meals.chia seeds can be added to your salad at lunch if you sprinkle them on your oatmeal for breakfast.
Step 9: Greens and beans are included at lunch and dinner.
There are dark greens that are rich in calcium.Black-eyed peas and edamame add a boost of calcium to your meals.Adding seasonings to your vegetables will increase the calcium you get from them.The greens can be used in a soup, casserole, or stir fry.Adding beans and peas to chili along with a light source of meat such as chicken or turkey works well here.If you're having a salad for lunch, include dark leafy greens to add calcium.The calcium will be increased by a light dressing.
Step 10: You can add salmon to your diet.
Salmon is a good part of a weight-loss diet.It's a good source of calcium and is also good for you because it helps your body absorb it and regulates the amount in your blood.A good choice is sardines.The calcium content in the fish is increased by the bones.You can get up to 35 percent of the calcium you need with a single can of sardines.canned fish is an affordable and convenient way to add calcium to your diet.Add canned salmon to your salad or stir fry.
Step 11: For sandwiches, use whole-grain wheat bread.
Your body needs both calcium and phosphorus to build strong bones.If you're trying to lose weight, whole-grain bread is a good choice.If you're taking a supplement that includes phosphorus, watch your intake because it can be toxic.Whole grains provide a variety of other vitamins and minerals to your body.You can make waffles or pancakes for breakfast or have a sandwich on whole-wheat bread.
Step 12: Take the time to review your diet.
If you eat calcium will be absorbed better by your body.Determine how you can fit calcium-rich foods into your diet before you take a supplement.If you already get most of the calcium you need from food, you may want to add a yogurt snack or a glass of milk instead of taking a supplement.If you take too much calcium, it can negatively affect your heart health, so keep that in mind.Some circumstances may make it hard to get enough calcium in your diet.It can be difficult to get enough calcium if you are vegan, have osteoporosis, or are on a high-protein diet.
Step 13: You should talk to your doctor.
Before you start taking calcium supplements, you should talk to your doctor.If you take other vitamins or medications, you need to know if calcium supplements interfere with them.If you already have a high risk for heart disease, your doctor may advise against taking calcium supplements.Some cancer drugs and blood thinners may be affected by calcium supplements.You may experience side effects that are not comfortable.Your doctor can help you determine if calcium supplements are right for you by looking at your medications, medical history, and diet.
Step 14: Look for calcium carbonate.
Different types of calcium supplements are available.The most easily absorbed is calcium citrate.Heavy metal contaminants can be harmful to your body if you eat calcium from oyster shells.You should not drink calcium carbonate.There was little to no absorption of calcium from the calcium carbonate supplements.One-third of the calcium is absorbed from these supplements.If you take supplements, make sure they have been cleaned.The U.S. Pharmacopeia symbol indicates that the supplements meet high purification standards.
Step 15: The correct dose should be taken.
Since your body can only absorb a limited amount of calcium, you want to take no more than 500 milligrams at a time.You can take your calcium supplements with food.There could be instructions on the label about the maximum amounts for different age groups.Don't take any more calcium than is recommended for your age, follow the instructions carefully.Follow your doctor's instructions if you are told to take a different dose than the one on the bottle.It is possible to increase the amount of calcium your body absorbs by taking a calcium supplement with food.
Step 16: It's possible to get a Vitamin D supplement.
It's possible that you're getting plenty of calcium in your diet, but your body can't absorb it due to a deficiency in the sunshine.If you don't spend a lot of time in the sun, you may need a boost in vitamins D and K.People who live above 40 degrees latitude don't get enough sun exposure.Anyone who lives north of San Francisco or Beijing is included.Eggs, fortified milk and dairy products are good sources of vitamins D and E.You should aim to consume between 1,000 and 2,000 international units a day if you're taking aVitamin D supplement.
Step 17: Get enough vitamins and minerals to absorb calcium.
In addition to a calcium supplement, you should make sure your body has a sufficient amount of vitamins and minerals, which help balance and manage your calcium intake.Cod liver oil is a good source of Vitamins A and D, both of which are important in enabling your body to absorb maximum amounts of calcium.Boron and manganese can be found in almonds and fruits, as well as in supplements.If you want to maximize your body's ability to absorb calcium, you should avoid taking antacids while taking calcium supplements.