Can You Really Lose Weight With Dates? Experts Tell the Truth

Another trend has taken social media by storm as more and more people are adopting the Milk and Date diet for weight loss. Social media and wellness blogs are flooded with posts claiming that this method is a quick and simple weight loss solution that also helps detoxify the body and cut weight in just a couple of days.

According to this diet, a person typically eats only dates and drinks milk for a few days. The thought process behind this diet is that eating dates offers natural sugars and fibre, and also contains some essential minerals.

Milk provides protein, calcium, and healthy fats, and when you have them together, you’ll feel full for a longer time, which in turn would help with fat loss.

This article will demystify this theory and help you understand how nutrition actually works. These diets and trends are short-term fixes, but if you genuinely want to feel healthy and strong, we’ve got you covered as we explore the risks, benefits and the truth behind this diet.

From children drinking milk to it being used in food, desserts, and drinks, milk has been a staple in the human diet for millions of years. It's rich in calcium and is very good for bone health. Here are some key reasons why milk is still a staple in many people's diets:

• High Protein:

Milk is an excellent source of protein, containing essential amino acids found in both casein and whey proteins. In addition to building and developing muscle, milk protein, protein, and other macronutrients can also help repair muscle, support your immune system, and promote growth.

• Great Source of Calcium and Vitamin D:

Calcium is crucial for the development of strong bones and teeth. In addition to that, Vitamin D helps your body absorb calcium.

Your bones will thank you when you’re older if you get these regularly! Taking calcium and Vitamin D also lowers your risk of osteoporosis and fractures in the long run.

• Fat:

Milk contains different kinds of fat, whether you drink whole, semi-skimmed, or skimmed milk. This fat can be used for energy and also helps in the absorption of other fat-soluble nutrients.

While there are numerous benefits to drinking milk, it cannot be considered a complete food for adults. Of course, when combined with other foods, milk can be very nutritious, but it cannot sustain an adult in the long term by itself.

Dates, often called nature's candy, can be found in many diets due to their nutrient density and natural sweetness. Many people consider dates a ‘superfood’, especially when it comes to losing weight. Here are some nutritional benefits of dates:

• Sugar boost:

Dates are a natural source of sugar, including glucose and fructose. They are perfect as an after-workout treat, during fasting, and work as a fast energy source.

• High Fibre:

Dates have fibre to aid with digestive issues or constipation, and also help regulate blood sugars if eaten in moderation.

• Source of minerals:

Dates are a rich source of potassium, magnesium, iron, and copper. These minerals are vital as they support heart function, water balance, and oxygen transport in the blood.

• Power of antioxidants:

Dates also contain multiple antioxidants, such as flavonoids and phenolic acids, which help alleviate inflammation and oxidative stress in the body.

Although dates have many benefits, they are also very high in calories and natural sugars. If weight loss is your goal, practice portion control when incorporating dates into your diet and pair them with protein and carbohydrates to prevent overeating.

While both foods have important nutrients, you cannot have them on their own, as they have their limitations:

• Unbalanced Macronutrients:

This milk and dates diet contains protein but consists mainly of carbohydrates. It also contains a little fat; however, it lacks essential fats like omega-3 and omega-6, leading to an imbalanced macronutrient intake and potential deficiency.

• Missing Micronutrients:

There is no vitamin C, vitamin K, folate, iron, or vitamin A in this diet. These micronutrients are essential for the proper functioning of the immune system, energy production, and other bodily organ functions.

• Lack of Variety and Satisfaction:

This diet can best work as a short-term fix, but you won’t be able to stick to it for a long time, as it is monotonous. Everybody gets tired of the same flavours every day, in and out, which can lead to poor nutrition and fatigue.

• Difficulty in Calorie Regulation:

Milk and dates are generally healthy foods, but if portions are not planned correctly, you can overconsume them or feel overwhelming hunger due to under-consumption.

• Blood Sugar Spikes:

Dates have natural sugar, but they can still cause blood sugar spikes. This is due to their high natural sugar content and lack of complex carbohydrates or fat to suppress digestion, leading to sudden increases in blood sugar levels.

The sudden spike can be particularly dangerous for diabetics and people with glucose intolerance.

Mono or Monotrophic diets involve people eating only one food group or type of food, and here, the milk and date diet is a type of mono diet. Experts are alarmed by such a limited variety of foods, and here's why:

• Risks of nutrient deficiency:

Mono-diets lack essential nutrients for health and energy, such as healthy fats, diverse protein sources, and a variety of fibre, vitamins, and minerals, which can lead to major health issues and deficiencies.

• Mental and physical fatigue:

Having limited options will increase your cravings, and create polygastric disturbance and patterns of disordered eating behaviours like anorexia or binge eating.

• Chronic health implications:

Restricting yourself to certain foods can also pose long-term risks to gut health, bone density, hormonal balance, metabolic function, immunity, and mental health.

• Unstable outcomes:

Mono-diets may induce rebound weight gain when you return to your previous eating patterns, leading to the ‘yoyo’ effect that is troublesome and makes it very difficult to see any real progress.

• Medical warnings:

Many medical professionals advise against this diet pattern, in particular for people living with diabetes, pregnant people, young people or adolescents, and those wrestling with an eating disorder or chronic illness.

Suppose you want to do a mono-diet for a short period. In that case, it isn't inherently harmful under certain dietary supervision, but living indefinitely on a dates-and-milk mono-diet is not going to work out or even be advised.

If you want to use dates and milk as part of a weight-loss approach, try to use them in combination with a balanced diet rather than focusing on a two-ingredient approach.

• Milk Smoothie:

Combine milk, Greek yoghurt, oats, some chopped dates, and nut butter for a tasty shake that gives an instant energy boost. This shake tastes great, is nutrient-dense and contains protein, fibre, healthy fats, complex carbohydrates, vitamins, and antioxidants.

• Balanced Breakfast:

Use milk as a base for overnight oats, and add two dates (chopped), berries, flaxseed, and a few nuts. A proper meal like this can help sustain your energy and keep you feeling full throughout the day.

• Smart Snacking:

Pay attention to your portion sizes. A single date (~20 g or 60 kcal) along with a 125 ml glass of skimmed milk (~90 kcal) is a sweet, balanced snack around 150 kcal, compared to a mono-diet of dates and milk.

• Include Vegetables and Wholegrains

Make sure you’re eating plenty of vegetables, whole grains, legumes, and lean protein as a part of your overall diet. Use dates and milk as supplements for a healthy diet, rather than relying on them as your only staples.

You can lose weight with dates and milk by savouring their sweetness in moderation within a balanced, nutrient-dense eating plan. But if you want a long-term solution, then avoid relying solely on dates and milk, and instead, embrace variety and balanced meals. Remember, sometimes it’s okay to indulge in a cheat meal to support your health and nutrition.

Q. Is it safe to consume only dates and milk for weight loss?

A. It is acceptable as a short-term plan, but you risk developing nutrient deficiencies and balance issues if you continue it for an extended period.

Q. What are the nutritional limitations of a dates and milk-only diet?

A. A diet with only dates and milk is deficient in healthy fats, vitamin C, iron, and folate.

Q. Can dates and milk provide complete protein and vitamin needs?

A. No. Combining dates and milk can provide some protein and micronutrients, but not the fat, essential vitamins, and minerals.

Q. Why do experts warn against long-term use of mono diets?

A. Mono diets can lead to nutrient deficiency, metabolic issues, rebound weight gain, and low satisfaction.

Q. What is a balanced alternative to a dates and milk diet?

A. Include dates and milk in an overall balanced diet that has a variety of foods like lean proteins, vegetables, grains, and healthy fats.