A major concern of dieting individuals is getting adequate nutrients while cutting back on calorie intake. Researchers at McMaster University report that a healthy weight-loss eating plan should include protein- and calcium-rich foods.

Authors of the study observed a group of overweight or obese premenopausal women who were on diets consisting of high, medium or low intake of dairy products, and differing amounts of protein and carbohydrates.

The team reported that volunteers on high-dairy and high-protein diets lost about the same amount of weight as the other participants, but improved their markers of bone density and had less abdominal fat than their counterparts on different eating plans.

The scientists said that maintaining bone density is especially important for women who have not yet reached menopause.

"These women are not only at the age when achieving and maintaining peak bone mass is of great importance, but in whom adequate dairy consumption would offset sub-optimal intakes of calcium and vitamin D," said senior author Stuart Phillips.

Considering that dairy products sometimes contain added hormones and high amounts of fat, individuals on weight-loss plans may want to consider consuming organic, low-fat, unpasteurized dairy products or natural nutritional supplements containing calcium and vitamin D in order to maintain bone health while dropping body fat.