he unique combination of calcium and protein that is present in milk, yogurt, and cheese helps the body to burn fat and store protein. Low-fat dairy products rev up your metabolism, causing your muscles to burn more fat, and block fat storage in your abdomen, thighs, and hips. Taking at least 1,000 milligrams of calcium per day has been shown to reduce the risk of heart attacks and strokes by increasing good (HDL) cholesterol in the bloodstream and decreasing bad (LDL) cholesterol. At the same time, the protein present in milk, yogurt, and cheese replaces the fat stored in cells by providing them with protein, the natural building block to activate all of the body's cells, tissues, and organs' metabolic functions.

Research shows that drinking two glasses of skim milk or eating two cups of yogurt or one serving of low-fat cheese per day may help you lose weight without cutting calories. Several studies have shown that people who regularly drink skim milk and eat yogurt lose an average of a pound and a half per month with no additional change whatsoever in their diets.

Nonfat milk, low-fat cheeses, and nonfat or low-fat yogurt have the same minerals, vitamins, protein, and calcium as whole milk without the added fat content; fat-free milk contains a healthy 220 milligrams of calcium and only 80 calories per glass.

What better snack food could you find than a glass of skim milk that lowers your cholesterol and reduces your waist size at the same time? Or try alternative high-calcium and fat-burning foods such as cheese, tofu, nonfat cottage cheese, spinach, collard greens, and calcium-fortified fruit juices; just be wary of fruit juices with high sugar content.