Though weight loss is recommended for individuals with high body mass indices, young women attempting such changes may put their bones at risk. However, research shows that protein and other nutrients from dairy foods may benefit their bone health.

Previous studies have indicated that weight loss through dieting can lead to bone problems. Researchers from McMaster University in Ontario conducted a study that investigated the combined effects of dairy, calcium, exercise and protein on the bones of 90 pre-menopausal women who had weight problems.

The experimental regimen included modest caloric restriction and daily aerobic and resistance exercises. Additionally, subjects were put on diets that varied by the amount of protein and dairy food.

After 16 weeks, results showed that subjects who ate higher protein food with an emphasis on dairy had healthier bones as well as more optimal levels of calcium and vitamin D, two nutrients that are essential to bone strength, as published in the Journal of Clinical Endocrinology & Metabolism.

"Our data provide a good rationale to recommend consumption of dairy foods to aid in high quality weight loss, which we define as loss of fat as opposed to muscle, and the promotion of bone health in young women who are at the age when achieving and maintaining peak bone mass is of great importance," said researcher Stuart Phillips, Ph.D.