Need suggestions on low‑fat milk for fat loss

[Tarun]

I'm on a fat‑loss journey and following a low‑carb diet. I try to get my proteins and other nutrients from whole foods, but I'm not sure about including milk. Can anyone suggest a good low‑fat milk for my routine? Is regular low‑fat milk available in the market? Any recommendations would help.

[Govind]

Soya milk is lower in calories and has some protein – you can have it with high‑protein, high‑fiber oats.

[Rajendra]

Tiger‑nut??

[Sameer]

[Varunesh]

What about... berest milk??? ☝️

[Arif]

You don't need to cut carbs for fat loss. If you prefer low carbs that's fine, but the key is an overall calorie deficit. No need to forcefully eliminate carbs.

[Swathi]

I just drink a 500 ml packet for about 30 rupees, giving me 15 g protein – I can't afford fancy milk gimmicks.

[Ehsan]

You can get Mother Dairy (1.5 % fat), Prabhat (about 1.3 % fat, mainly in Maharashtra), Govardhan Lite (1.5 % fat) and Amul Slim‑n‑Trim packets (1.5 % fat). I use any of these, but I usually pick Prabhat because it's cheap – around Rs 42 per litre.

[Priya]

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[Anupama]

[Mahesh]

Milk fats are actually healthy; even the saturated part is being shown to benefit the heart. Milk also provides fat‑soluble vitamins like D and K2, which many Indians lack. It adds fullness, richness and energy. You need enough fats for hormone production, and a glass of milk at night helps with that. The healthy fats in milk also improve your sat‑unsat ratio, so consider these points when comparing full‑fat and 1.5 % milk.