The milk diet should be used mainly for those who want to lose weight fast, because in it some meals are replaced only by milk and other foods.
After the loss phase, a diet should be done to maintain the weight or to continue the weight loss gradually, maintaining the good functioning of the metabolism and the burning of fat.
How it works
On the first day of the diet, all meals should be replaced with milk, being allowed to use whole milk because it has more vitamins and promotes a satiety. From the second day, you can add light foods rich in protein, such as fruits, yogurt, cheeses, eggs and meats.
These foods stimulate the burning of fat in the body and increase satiety, controlling hunger and the desire to eat. However, it is important to remember that the milk diet should only be done for up to 8 days, because after this period it is necessary to reintroduce the other foods gradually to prevent weight gain.
Advantages of milk diet
The main advantages of the milk diet are simplicity and low cost, since it is an easy diet to be followed. In addition, milk is rich in nutrients such as calcium, vitamin A, D and K, and the consumption of other foods such as meat and eggs helps to add more nutrients on diet days.
So it is an easy-to-adapt diet in which you can eat different kinds of preparations, and your nutrients will help keep the body active despite the great calorie restriction.
Milk Diet Menu
The following table shows the 4-day example of the milk diet:
| Meal | Day 1 | Day 2 | Day 3 | Day 4 |
| Breakfast | 1 cup whole milk | 1 glass of milk whipped with 6 strawberries | 1 natural yogurt | 1 glass of milk |
| Morning snack | 1 cup whole milk | 1 pear | 1 apple | 1 slice of cheese |
| Lunch dinner | 1 cup whole milk | 1 lean meat steak + green salad | 2 scrambled eggs with cauliflower rice | 1 serving of roasted fish with vegetables |
| Afternoon snack | 1 cup whole milk | 1 glass of milk + 1 banana | 1 glass of milk with 1 slice of papaya | 1 natural yogurt |
After 8 days of diet, other foods should be added to the menu, such as brown rice, vegetables, brown bread, olive oil and nuts.
How to avoid the accordion effect
Because it is a restrictive diet, after 8 days of the milk diet it is necessary to reintroduce new foods gradually, always remembering to avoid sweets, juices, fried foods and foods rich in flour, such as cakes, biscuits and pasta.
In addition, it is important to drink plenty of water, practice physical activity and drink 2 cups of weight loss teas per day, such as green tea and maté tea, to combat fluid retention. See 5 weight loss teas.
Dangers of milk diet
The dangers of the milk diet are linked to the great calorie restriction of the diet, which can cause problems like dizziness, candor, malaise and discouragement. In addition, lack of nutrients can cause mood swings due to falling serotonin, which is the well-being hormone.
It is also important to remember that this diet is forbidden for people who are allergic to milk, while lactose intolerant should use the lactose-free version of milk and its derivatives. Here's how to make a healthy diet to lose weight.
