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Milk (2% / half fat) for Weight Loss
3.4g protein per 100g · Complete
Fits in moderation
On a calorie deficit, protein protects muscle and crushes hunger. Target 1.4–1.8g per kg of bodyweight from lean, low-calorie sources.
The numbers
Per 100g
3.4g
Daily target (70kg)
~112g
1 cup
8g
Servings/day to hit target
14×
Why it works for weight loss
For weight loss, look for high protein-to-calorie ratio — lean meats, fish, egg whites, low-fat dairy. Milk (2% / half fat) isn't a top pick — reduced fat but same protein as whole milk. a good middle ground.
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