Eating plenty of dairy products can actually increase your ability to metabolize fat. A 2004 study published in Obesity Research compared a standard diet, a high-calcium diet, and a high-dairy diet to determine which was most effective in helping obese individuals lose weight (Zemel et al., 2004). The results of the study showed that a high-dairy diet was associated with significant weight and fat loss, particularly from the torso. The vitamin D and calcium in dairy products may facilitate this effect. To ensure you get enough, increase your consumption of milk, yogurt, and hard cheeses. Aiming to get three or four servings of dairy products can stimulate fat loss, while choosing nonfat dairy may reduce your caloric intake.