Which Milk Is Best For Weight Loss?

Have you ever seen that ad where the bloke goes to the corner store and asks for a bottle of milk only to be confronted by a never-ending list of options as the shopkeeper tells him all the variants available? It's pretty relatable, huh?

Every time you go down to the shops, you’re faced with a million different types of milk, all claiming to be good for you in one way or another.

But what’s the best for blokes on a weight loss journey? We’ve done a bit of research and here are our thoughts.  

The OG. A 250ml glass of full cream milk contains 8g of protein, 300mg of calcium and 10g of fat — 6g of which is saturated fat. While full cream milk is choc full of calcium and protein, which is good, its relatively high saturated fat content means it probably should be avoided if you are overweight or at risk of heart disease. 

Low-fat milk contains all the same nutrients as its full cream equivalent. The only key difference is that low-fat milk is, well, lower in fat, containing between 0 to 4g per glass. Some people argue it doesn’t taste as good as full cream, but it’s better for you, especially if you’re on a weight loss journey. This is probably our pick for milk drinkers looking to shed the beer belly. 

From a nutritional perspective, soy milk is the closest you’ll get to a glass of cow's milk from a plant-based source. It generally contains between 8 to 10g of protein per 250g glass and is lower in saturated fat than cow's milk. Soy milk is considered the best milk option for vegans, but sometimes it contains added sugar and vegetable oil (you can buy low-fat soy options, though). On the face of it, soy milk is a good option if you want to avoid dairy, but it might not be appropriate for men with certain medical conditions, so if you’ve got any significant medical issues, consult your doctor before switching to soy. 

A favourite of those on paleo and low-carb diets, almond milk is low in calories and basically sugar-free. Unfortunately, unsweetened almond milk is low in protein and calcium, but you can buy varieties with added protein and calcium, which we advise you to do if you are on a weight loss journey.

While apparently tasty, macadamia milk contains no naturally occurring calcium and isn’t exactly great for the waistline with around 100 calories and 5g grams of monounsaturated fat per 250ml glass. It also contains added sugar, so it probably isn’t the best choice for blokes on a weight loss journey.

Made from oats, water and oat flour, oat milk is much lower in protein than cow's milk with just 4g per 250ml serving. Likewise, it has basically no natural calcium and a lot more carbohydrates than other varieties of milk. Likewise, oat milk can often be sweetened with sugar, so if you’re on a weight loss journey, you should opt for the unsweetened variety. 

Favoured by vegans and people with nut allergies, rice milk is made from brown rice and water. Like almond milk, it’s naturally low in protein and calcium, while it also contains more sugar and calories. Another one you should probably avoid if you’re on a weight loss journey.

Made from water and coconut flesh, we’d advise you to definitely steer clear of this if you’re on a weight loss journey as it contains 10g of fat and 10g grams of sugar per 250ml serving. It also has low levels of protein and calcium, so it’s basically a no-go from our perspective.