Calcium: at least 1200 mg per day
The studies follow one another and their conclusions are not alike …
Some say that people who consume a lot of calcium have less problems with overweight and obesity. This mineral would therefore play a key role in weight control and even stimulate weight loss on the condition of ingesting 1200 mg per day during the diet. Obtained result ? A loss of 11 kilos in six months with a low-calorie diet rich in calcium against 6.5 kg for people on a classic low-calorie diet.
Some do not hesitate to advance the role of calcium in the regulation of insulin – and therefore cravings – to explain these encouraging results. Likewise, it has been shown that in the event of a deficiency, calcium would concentrate more in the fat cells, preventing the combustion of these energy reserves. Hence the storage of fat and overweight.
Except on this last point, which is consensus, other medical studies are much less optimistic about the results to be hoped for on weight loss with calcium supplementation.
The real slimming benefits of calcium
Logically, calcium intakes in a low-calorie diet are mainly represented by natural semi-skimmed dairy products, sources of satiating proteins, by green vegetables, rich in fiber and therefore effective on satiety, as well as by seafood, such as mussels and shrimps, light proteins par excellence and satiating as well as certain fruits, with limited caloric intake.
Without forgetting certain mineral waters richer in calcium than others and pulses. Better satiated, we eat less and especially we no longer nibble between meals. Hence a loss of weight.
In addition, calcium has the task of capturing fats in the large intestine and preventing their assimilation. The more calcium we consume, the more calories we lose in the stool. But let’s not dream, the calorie loss remains measured.
Calcium: watch out for contraindications
High calcium intakes not only strengthen bones and prevent fat storage: it can also increase the risk of prostate cancer and in some cases lead to kidney stones. Before considering any calcium intake in the form of a dietary supplement, it is better to seek advice from your doctor or pharmacist.
Particularly because calcium intake must often be combined with vitamin D supplementation, which – good news – contributes to the fight against obesity, diabetes and hypercholesterolemia, not to mention excess abdominal fat. In this context, the calcium associated with vitamin D is indeed an anti-kilogram weapon!
Thanks to Prof. L. Cynober and Dr Jacques Fricker, authors of The Truth about food supplements, ed. Odile Jacob.
