Calcium and Weight Loss – Is It for Real?

We all know that drinking your milk and eating your greens will build strong healthy bones and teeth, but did you know that the calcium in these foods may also help you burn fat? It’s true! Recent studies reported that consuming higher levels of calcium can increase the metabolism and burn more fat. And it may even prevent fat storage! While further study is needed to prove this conclusively, there is good evidence to suggest that calcium is a dieters’ dream come true!

Does this mean that you need to increase your calcium intake above the RDA? No. Since most people only get between 600-700 gm per day and the daily RDA is 1000 mg, it just means you need to add more to the amount you are currently getting.

How to Increase Your Daily Calcium by Intake:

High calcium foods (more than 250 mg):

*1 cup plain non/low-fat yogurt
*1 cup plain non/low milk
*1 cup calcium fortified soy milk
*1 oz Swiss cheese
*½ cup tofu processed with calcium sulfate
*½ cup tofu processed with calcium sulfate

Moderate calcium foods (100 – 200 mg):

*3/4 cup calcium fortified orange juice
*1 oz cheddar or mozzarella cheese
*1 tbsp blackstrap molasses
*1/2 cup pudding
*1/2 cup frozen yogurt


Low calcium foods (less than 100 mg):

*1/2 cup cottage cheese
*3 dried figs
*1/2 cup broccoli
*1 oz milk chocolate bar
*1/2 cup pinto beans

*Be sure to read the food label as the above are only estimates. Ingredients and fortification may vary.

Source:The University of Texas Southwestern Medical Center Nutrition Tip Sheet

If you know you are not getting enough calcium from dietary sources, you can use supplements.


Although more studies are needed to prove conclusively that higher calcium intake can indeed help you burn more fat, there is no danger in increasing the calcium in your diet. And when it is combined with a wholesome low calorie diet and a good exercise program, there’s no doubt you will be healthier and thinner in no time!