Of all of the foods that have had myths and fallacies associated with them perhaps none has received more attention than milk. It has been falsely accused of causing asthma, increasing mucus production, curing insomnia and even causing weight gain. But what you may not have heard is that it can help you lose weight. When combined with a diet low in calories people who consumed milk lost more weight and maintained more lean body mass than those who consumed the same low calorie diet with no milk intake. In addition, milk is high in protein and many other vitamins and minerals like vitamin D and Calcium. Furthermore it makes the perfect pre and post workout drink because it has the right amount of carbohydrates and proteins that research has shown optimize recovery and growth. Skim milk is ideal as it will provide the most protein, vitamins and minerals for the least amount of calories and fat. If you are lactose intolerant and have trouble drinking milk, try the lactose free varieties or try consuming other dairy products like yogurt and or cottage cheese. Whichever source you choose aim for including 2-3 servings per day whether you are consuming a low calorie diet or not.