Researchers have found that drinking skim milk reduces the intake of calories. Fat free milk helps people feel sated because of its high protein content, lactose sugar, and thickness.

Studies have found that people who drink milk in the morning eat 50 fewer calories at lunch.

In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions - one in which they were served about 20 ounces of fat free milk, and one in which they were served the same quantity of a fruit drink (each contributing 250 calories to their breakfast).

During the four hours between breakfast and lunch, the men and women measured their feelings of fullness and were allowed to eat until they were comfortably full at lunch. The researchers found that the milk-drinking adults reported feeling fuller and more satisfied and therefore ate fewer calories at lunch.

The researchers suspect that milk's protein content (providing 16 percent of the daily value per cup), the lactose (the natural sugar in milk) or simply the thickness of the beverage may contribute to the feeling of satiety.

Research suggests choosing food that helps in enhancing satiety is an important factor in any weight management plan. These results are slated for publication in the July issue of the American Journal of Clinical Nutrition.