The myth that milk is fattening and leads to weight gain often makes it one of the first foods to be cut from the diet in a weight loss programme. However, the opposite is true: a diet rich in dairy, which provides sufficient calcium, allows the reduction in body fat and promotes weight loss. The weight loss potential of milk is tied to the enhanced nutritional quality offered by a dairy-rich diet. Low-fat and fat-free dairy products, e.g. milk or yoghurt, deliver positive results in a controlled-energy diet. Weight loss is a function of your body’s energy balance: to lose weight, your body must use more energy than it takes in. A negative balance can be achieved by increasing physical activity through exercise, so that energy use exceeds intake. It is therefore important to include nutrient-rich foods in the diet without increasing the total energy intake. The kilojoule (kJ) value of a food is merely an indication of the energy content. The secret of dairy’s contribution to weight loss is its naturally high calcium and protein content. Research has shown that the combination of nutrients in dairy, especially calcium and protein, promotes weight loss and maintenance owing to the impact on the energy metabolism. A diet rich in calcium suppresses the influx of calcium into fat cells, which, in turn, stimulates the breakdown of fat and inhibits fat storage. Including low-fat and fat-free dairy products as part of a kilojoule restricted diet can give positive results in weight management. In addition, dairy provides a valuable source of nutrients important for healthy blood and nervous systems, sight, muscle function, a healthy skin, controlled energy levels and even the growth and maintenance of the body as a whole. Reduction or exclusion of dairy products may lead to a nutrient deficiency that could hinder optimal health.