Milk and Weight Loss

Make the most important meal of your day even better by including some milk. According to research published in the American Journal of Clinical Nutrition, overweight adults who drank a large glass of fat-free milk at breakfast took in nearly 10 percent fewer kilojoules at lunch than those who had fruit juice.

One explanation is that just one cup of fat-free milk provides eight grams of satiety-boosting protein (nearly 10 percent of the amount you need daily).