Should You Drink Double Toned Milk in the Morning While Trying to Lose Weight?
If you are trying to lose weight, chances are you have asked yourself this question: Should I drink milk in the morning or avoid it?
Some people believe milk causes fat gain, while others say it helps with recovery and keeps the body tight. So what is the truth?
Let’s break it down in a simple and practical way — without myths and without confusion.
What Is Double Toned Milk?
Double toned milk is a low-fat version of milk where most of the cream is removed, but the protein and calcium content remains almost the same.
That is why it is commonly preferred during weight loss.
- Fat: ~1.5%
- Calories: Low
- Protein: Moderate
- Calcium: High
Calories in Double Toned Milk
- 100 ml: ~45 calories
- 250 ml: ~110 calories
- 500 ml: ~220–230 calories
Does Drinking Milk in the Morning Cause Weight Gain?
Weight gain does not happen because of one food item. It happens when total daily calorie intake is consistently higher than what the body burns.
A glass of low-fat milk in the morning does not automatically turn into fat.
If you walk regularly, stay active, and avoid excess junk food, milk simply becomes part of your nutrition — not a problem.
What Happens When You Start Drinking Milk in the Morning?
Many people notice these changes after including double toned milk in their routine:
- Better morning energy
- Reduced cravings during the day
- Improved recovery after walking or workouts
- No loose or saggy feeling in the body
This happens because milk provides protein, and protein helps preserve muscle during weight loss.
When muscle stays strong, the body looks tight instead of loose.
How Much Protein Does Double Toned Milk Provide?
- 250 ml milk: ~8 g protein
- 400 ml milk: ~13 g protein
- 500 ml milk: ~16 g protein
Protein plays a key role in maintaining body shape while losing fat.
The Thermic Effect of Milk
Digesting food itself burns calories. Protein has a higher digestion cost compared to fats and carbohydrates.
From 500 ml of double toned milk, around 15–20 calories are burned automatically during digestion.
This slightly reduces the net calorie impact of milk.
How Much Walking Is Needed to Burn Milk Calories?
500 ml of double toned milk contains roughly 225 calories.
- Normal walking: 45–50 minutes
- Brisk walking: 30–35 minutes
- Stairs or incline walking: 20–25 minutes
If you already walk daily, milk does not slow down your progress.
Best Way to Drink Milk in the Morning
What Works Best
- Drink after a morning walk or workout
- Keep the quantity between 250–300 ml
- Drink plain or slightly warm milk
What to Avoid
- Full-cream milk
- Adding sugar
- Drinking milk with biscuits or bread
- Large quantities late at night
When Milk May Not Feel Right
Milk may cause discomfort if:
- Physical activity is very low
- Sugar and refined carbs are already high
- Milk is combined with junk snacks
- Large amounts are consumed at night
In most cases, the issue is the overall routine, not milk itself.
Can Milk Help Make the Body Tight?
Milk alone is not magic, but it supports the process.
For a tighter body, these habits work together:
- Adequate daily protein
- Basic strength exercises
- Regular walking
- Proper sleep
- Controlled salt and sugar intake
Final Thoughts
Double toned milk is low in fat, moderate in calories, and helpful for protein intake.
When used wisely, it supports weight loss instead of blocking it.
Milk does not cause weight gain — habits do.