When overweight or obese people eat fewer calories and either eat a little dairy or a lot of dairy, they lose about the same amount of weight and belly fat—dairy doesn’t help them lose more.

Eating more dairy doesn’t make your body burn more calories at rest—your metabolism stayed the same whether you ate a lot or a little dairy while dieting.

Eating more dairy while dieting didn’t make bad cholesterol go up or good cholesterol go down—it didn’t hurt heart health markers at all.

People who ate more dairy didn’t move more or less than those who ate less dairy—both groups were equally active, so activity levels didn’t affect the results.

Eating more dairy while dieting doesn’t reduce inflammation in fat tissue—both groups had the same levels of immune cells and inflammatory signals in their fat.

Eating more dairy doesn’t make fat cells shrink faster when people are on a diet—both groups’ fat cells got smaller at about the same rate.