Is Milk Only Diet Good for Weight Loss?

Popular diets have been used (and used right now) to achieve a fast weight loss. Most of the popular diets get “viral” in social media; but most of them lack scientific validity and are not safe for your health (1).

Milk Only Diet is a diet based food restriction. The Milk Only Diet is popular in blogs, and it assumes that you can lose weight in 4 weeks by consuming only skim milk during that month.

However, any food restriction could lead to deficiencies and health risks (2).

Keep reading to know more about it, because in this article, we will address the query “Is Milk Only Diet Good for Weight Loss?”. Additionally, this article also presents what are the drawbacks of a Milk Only Diet, what other diets you can try, and how to incorporate milk in a healthy lifestyle.

Is Milk Only Diet Good for Weight Loss?

No, doing a Milk Only Diet is not good for weight loss; it is probable that you actually lose weight, but it will not be healthy. Consuming only milk will not provide you with essential nutrients like vitamin C, fiber, and minerals like iron (3).

What are the Health Drawbacks of a Milk Only Diet?

Doing a Milk Only Diet will have some drawbacks on your health. Milk does not have fiber, vitamin C, and the iron content (0.05 mg/100 g Milk) does not fulfill your requirements (3).

Not consuming fiber has negative effects on your gastrointestinal health; in the short-term, the lack of fiber can produce constipation and intestinal inflammation. In the long-term, a low consumption of fiber could increase the risk of diverticulosis and even colon cancer (4).

On the other hand, vitamin C is one of the most known vitamins for its role in our immune system and is associated with preventing scurvy. However, vitamin C has potent antioxidant properties good for preventing diabetes, cardiovascular diseases, and cancer (5).

Iron deficiency is the main cause of anemia, especially in children. Anemia has severe consequences, for example, it could increase the risk of gastrointestinal infections, produce weight loss, fatigue, and weakness in the muscles (6).

What Other Diets Can You Try for Weight Loss?

You can try a lot of diets with scientific evidence. You can check a brief overview of the Mediterranean Diet, the Keto Diet, and low-fat diet in the next paragraphs (2).

The Mediterranean Diet is a well established plan based on whole-grain products (for example: breads and oatmeal), nuts and almonds, healthy fats (for example: olive oil and olives), lean meats, and dairy products (2).

The Mediterranean Diet provides a lot of antioxidants and fiber from whole grains, nuts, and olives. Plus, the healthy fats like Omega-3 in olives are known to be cardio protective and neuroprotective (2).

The Keto Diet is quite restrictive, this diet focuses on a very low carbohydrate consumption (< 50 g a day). However, if you do a Keto Diet under professional monitoring, you can achieve good results in weight loss and consuming all the nutrients you need (7).

The low-fat diets reduce the fat intake to 20 g a day. Low-fat diets can be very effective for weight loss, but as well as the Keto Diet, it should be done under professional supervision to prevent deficiencies in liposoluble vitamins like vitamin D, E, and A (7).

What is the Nutritional Value of Milk?

Milk is very nutritive food. Milk contains high quality proteins (it provides you with all the essential amino acids), vitamin D and vitamin A, some B vitamins, and minerals like calcium (3).

The high quality proteins are needed for a strong immune system and a proper growth and development in children. Moreover, essential amino acids are also needed to produce some hormones and neurotransmitters (8).

Vitamin D and calcium are essential for good bone health and prevent osteoporosis. Specifically, vitamin D is also crucial to improve your immune system, and protect you against diseases (9).

B vitamins are known for being important in children’s cognitive development; but B vitamins are also a key part of our metabolism, without them, you can not absorb all the nutrients in your foods (10).

Are Vegetable Milks a Good Substitute for Milk?

Vegetable milks are only a good substitute for milk if you have an allergy to milk’s protein. Vegetable milks like coconut, almond, and rice have very low content of protein (< 1%) (11). 

Soy milk, instead, has a good content of protein (approximately 3.5 %), but it lacks essential amino acids like Methionine and Cysteine. You can complement the soy milk’s amino acids with cereals like oatmeal, because oatmeals contains Methionine and Cysteine (11).

Can Milk be Part of a Healthy Diet?

Of course! Milk is part of a healthy diet. You can incorporate Milk in your day with delicious smoothies. Smoothies are a good way to combine fruits and milk, this will add antioxidants to your diet. Check out this website for smoothies recipes


This article addressed the query “Is Milk Only Diet Good for Weight Loss?”. Additionally, this article also presented what are the drawbacks of a Milk Only Diet, what other diets you can try, and how to incorporate milk in a healthy lifestyle.


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