My non fasting period is 12-8. I’m a big soda drinker. So obviously cutting that shit out. I tend to have about two pint glasses of milk during the day with meals. One with my lunch at 12, and then one with my dinner at around 17:30-18:00.
It’s low fat milk with 48g of sugars per litre.
I’m 6’4, weighing 260 pounds. My age is 26. Goal weight will be in around 205-210 pounds.
So should I just cut out the milk altogether, or cut down.
If your goal is to lose weight, thats too much milk. Even if your goal is not to lose weight, adult sugar intake max is <24-30g a day (including all added sugars) and less than 50g natural sugars. milk sugars still increase your insulin response in a way that is not ideal for weight loss.
edit for correctness
In general, it’s best not to drink calories. The equal number of calories of food are more satiating keeping you feeling full sooner and longer. Thus it’s easy to over ‘eat’ on liquid calories - whether that’s soda, beer, etc.
However, if you’re factoring in that \~400 calories of milk a day it’s not something that by itself having or not having is going to change anything.
Good comments so far, but it’s important to note that the majority of the population is lactose intolerant. I believe it’s like 70% of the population and most don’t even know it. You could be trashing your stomach biome and not even knowing it besides the high caloric intake level.
Some good points here but, honestly, try it out for yourself and see it works. If you’ve worked out your daily calorie needs and you can work in some milk, which is better than soda (imo), then do so. Adjust if you need to and, if it works/doesn’t work, decide how you want to continue.
In the end, people are going to say what you should/shouldn’t do, but it’s up to you. Remember, not everyone has the same approach. Of course if it’s something extreme, then that’s a bit different. But I don’t see 2 cups of milk being the reason you don’t succeed, especially if you’ve worked it into your daily calorie needs.