Milk has gotten a bad rap over the last decade or so due to unfair targeting of its apparent fat content. Fortunately, due to its high calcium, B vitamins, potassium, and zinc, many people are beginning to include dairy into their current diets.

Contrary to myths, a cup of skim milk boasts 90 calories, less than one gram of fat, almost 9 grams of protein, and 12 grams of carbohydrates which makes it a nearly perfect after training recovery drink. The American Journal of Clinical Nutrition has completed studies proving its abilities to promote muscle mass maintenance and gains. Skim milk features a higher protein count than any of its counterparts such as soy milk, almond milk or rice milk and has earned its nickname as nature's perfect food.

Recent studies have also proved that consuming a diet containing 1,000 - 1,400 mg of calcium per day will help your body burn fat. While this applies to virtually all dairy products, be careful to consume low fat or non-fat dairy products to avoid an elevated intake of saturated fats. This means switching from full fat milk to skimmed milk - but not to worry, you won't be sacrificing any nutrients. In fact, you will be gaining them plus lowering your overall calorie intake.

Attempt to have three servings of dairy per day - in the form of skimmed milk, low fat cheese, and low fat yoghurt. By consuming this amount of dairy every day, you will be aiding weight loss from the abdominal region of the body, the prime spot for dangerous subcutaneous fat stores. Dairy is an essential part of your diet to help prevent osteoporosis and getting adequate servings every day is vital to your health.

Another added benefit of skim milk is that it increases levels of satiety after a meal. This means that you will eat less at the following meal due to an elongated digestive period. So, not only does milk help by speeding up your fat metabolism to burn more calories, it also can help you eat less.

The last great benefit to including skim milk into your diet is the effect it has on your cholesterol. Full fat milk is high in saturated fats and can raise your cholesterol levels; however, skim milk has the opposite effect. A recent study has come out suggesting that an increased intake of skim milk can lower your risk of heart disease and lower your cholesterol and blood pressure. What better reason to enjoy an icy cold glass of milk today?

So many people pig out before they start their diets. They think that since they are going to start, they might as well eat everything they are going to miss in enormous quantities. This really is a horrible way to start anything! You really need to ease into your diet, perhaps while eating a few special foods, but not an extra 5000 or so calories a day. Here are 5 ways to help ease into your diet.

1) Try to have one healthy meal a day. Maybe you have oatmeal for breakfast or a salad for lunch, or skip seconds for dinner. Eating three out of control meals before starting will make starting tougher for sure.

2) Start exercising before your diet starts. Just ease into it. Maybe a walk at lunch, or taking the stairs instead of the elevator, but just about anything.

3) Stop pigging out. Eat anything you'd like, including those special food you will miss, but not quantities all the time.

4) Clean out the junk food ahead of time. No, don't eat it all, just some of it, but if you have enormous stores of potato chips, candy, non diet soda, etc. get rid of it before starting! You will thank yourself later.

5) Mentally prepare yourself. You will be good, and should you slip, it's only a temporary setback. You will lose weight and must believe it. Mindset really does matter.

What you do before starting your diet can have as much effect on success or failure as what you do after you start!