Even skim milk can be too fatty when you’re trying to lose weight by cutting fats from your diet. If you’ve decided to give up cow’s milk altogether, it’s time to try the best milk alternatives for weight loss.
From lactose free or goat’s milk to delicious milk replacement extracted from nuts and seeds, these tasty beverages can satisfy your milk craving while helping you avoid fatty cow’s milk. Whether you’re a vegan or simply want to lose weight, give these healthy alternatives a try.
1. Lactose Free Fat-Free Milk
If lactose is the main reason why you’re trying to give up cow’s milk, you can easily find low-fat lactose free milk. With only 90 calories per serving (an 8 ounce glass), it also cuts back on the fats, delivering a negligible amount per serving. It’s more expensive that regular milk, but if you have even the lightest form or lactose intolerance, it can improve your digestion.
2. Low-Fat Goat Milk
When you’re only allergic to cow’s milk, low-fat goat milk is definitely one of the best milk alternatives for weight loss. An 8 ounce glass has 100 calories that come from both protein and fat (2.5g with 1.5g saturated fat). Goat milk is also richer in minerals and has a healthy amount of conjugated linoleic acid, which is a proven weight loss aid.
3. Soy Milk
If you’re vegan, you’ll be happy to know you’re spoiled for choice when it comes to milk alternatives that come from plant sources. One of the most popular cow’s milk replacements is soy milk, which has 105 calories and 4g fat in every 8 ounce serving. With more protein that other faux milks, it’s also available in more tasty sweetened versions with the same amount of calories per serving.
4. Almond Milk
One of the best milk alternatives for weight loss for vegans for vegans, almond milk is available in low calorie options as well as full fat. You can easily find unsweetened almond milk with only 70 calories and 2.5g fat in a single 8 ounce serving. While there’s little protein in natural almond milk, you can find fortified options with extra protein added.
5. Rice Milk
With less protein than soy milk or cow’s milk, rice milk is made by mixing rice powder with water and it’s definitely better as an occasional treat when you’re on a diet. Each 8 ounce servings packs up to 120 calories, but it’s got less fat than other milk alternatives, just 2g fat. You can find it unsweetened, or with different flavors, that usually deliver more calories.
6. Coconut Milk
One of the best milk alternatives for weight loss, coconut milk has more fat than other options, but none of it is saturated. An 8 ounce servings deliver up to 90 calories and 10g fat. You can find plenty of flavored options, but don’t count on it for your daily protein intake, since it has very little nutritional value when it comes to protein.
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7. Hemp Milk
With 110 calories and 7g fat in an 8 ounce serving, hemp milk is a great option if you’re suffering from iron deficiency, which can cause weight gain. With plenty of omega-3 fatty acids, hemp milk has less calories in unsweetened versions.
8. Oat Milk
One of the best milk alternatives for weight loss, oat milk has no cholesterol and it’s very high in vitamin E, a very important antioxidant. Unfortunately, it’s not the tastiest option, since it retains much of the flavor of oats. It also packs more sugars that other lactose free milk replacements, with 130 calories per serving and 2.5g fat.
9. Cashew Nut Milk
Store bought cashew milk is definitely lighter on the calories than the homemade varieties. Making milk from 1/4 cup of cashews will take you towards 200 calories, while the processed and commercially available options only deliver 80 calories per 8 ounce serving and 10 grams of fat.
10. Flax Milk
Definitely one of the best milk alternatives for weight loss, an 8 ounce serving of flax milk only contains 25 calories, with 2.5g fat, and plenty of calcium and vitamin D. Made from cold-pressed flax oil, it’s also rich in omega-3’s, but it lacks when it comes to protein, and the natural taste isn’t very pleasant, forcing many dieters to go for flavored or sweetened versions with more calories.