Bushra Griffith
The keto diet is a low-carb, high-fat eating plan that limits carbohydrate intake to less than 50 grams per day. This restriction of carbs puts the body into a state of ketosis, where it uses fat instead of carbohydrates as its main fuel source. Because of this, cheese is allowed and even encouraged on the keto diet, as it is high in fat and low in carbs. However, not all cheeses are created equal, and some are better suited to the keto diet than others. Cheddar cheese, for example, is a popular choice for those on the keto diet due to its high-fat content and strong flavour, which can be satisfying in small quantities.
| Characteristics | Values |
|---|---|
| Allowed on keto diet? | Yes |
| Nutritional value | High fat, moderate protein, low carb |
| Recommended type | Sharp cheddar |
| Serving size | 3/4-oz slice |
| Calories | 86 |
| Fat | 7 g |
| Carbs | 0.4 g |
| Protein | 5 g |
| Other recommendations | Full-fat, grass-fed, high-quality |
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What You'll Learn
- Cheddar cheese is keto-friendly due to its high-fat, low-carb content
- Sharp cheddar has a stronger flavour, so you may be satisfied with less
- Full-fat cheddar is best for keto, as non-fat cheese has no fat
- Cheddar can be enjoyed melted on keto-friendly foods like burgers
- If you're not losing weight on keto, it's not necessarily the cheese's fault
Cheddar cheese is keto-friendly due to its high-fat, low-carb content
Cheddar cheese is a popular yellow cheese that ranges in flavor from sharp to mild. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs, making it a good fit for the keto diet. Sharp cheddar, with its more intense flavor, can provide a bigger dose of flavor with slightly lower fat content. A 3/4-oz slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein.
When choosing a cheese to eat on the keto diet, it is important to consider the flavor and how it fits into your overall diet plan. Mild-tasting cheddars may require larger portions to feel satisfied, potentially impacting the overall calorie and fat intake. Additionally, full-fat varieties of cheddar are generally recommended over low-fat or nonfat options, as they align better with the high-fat requirements of the keto diet.
While cheddar cheese is keto-friendly, it is important to remember that cheese is high in calories, so it should be enjoyed in moderation. Some people on the keto diet may also experience gastrointestinal side effects or water retention due to dairy consumption. Therefore, it is essential to monitor how your body responds to cheese and adjust your intake accordingly. Consulting with a healthcare professional or dietitian can provide personalized guidelines based on your specific circumstances, fitness goals, and medical conditions.
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Sharp cheddar has a stronger flavour, so you may be satisfied with less
Cheese is allowed and even encouraged on the keto diet, as it is high-fat and low-carb. However, some types of cheese are better suited to the keto diet than others.
Cheddar is a popular choice for the keto diet, as it is a yellow cheese that comes in a range of flavours from sharp to mild. A ¾-oz slice of sharp cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein. The stronger flavour of sharp cheddar may mean that you are satisfied with less, which is ideal for the keto diet.
A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This makes it a good fit for the keto diet, but you may need more than one slice to feel satisfied.
If you are following the keto diet, it is important to remember that not all cheeses are created equal. While cheddar is a good option, it is best to avoid low-fat and processed varieties, as well as cottage cheese.
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Full-fat cheddar is best for keto, as non-fat cheese has no fat
Cheddar cheese is a popular choice for those on the keto diet. This is because it is a high-fat, low-carb food, which fits well with the keto diet's focus on high-fat, low-carb eating. The keto diet is a high-fat, moderate-protein, and low-carb diet that aims to change the body's biochemistry to promote weight loss.
While cheese is allowed and even encouraged on the keto diet, some types of cheese are better suited to it than others. Full-fat cheddar is a good option for those on the keto diet as it fits the high-fat, low-carb criteria. A 1-ounce (28-gram) serving of regular cheddar provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. In contrast, the same serving size of low-fat cheddar has only about 2 grams of fat, and non-fat cheese has no fat at all.
If your goal is to fuel your body with fat through ketosis, full-fat cheddar is a better option than low-fat or non-fat cheese. However, it's important to keep in mind that cheese is high in calories, so it's best enjoyed in moderation. Additionally, some people find that they lose weight quicker and feel better when they remove dairy from their keto diet. If you are experiencing gastrointestinal side effects, water retention, or difficulty losing weight, it may be worth discussing the role of dairy in your diet with a healthcare professional.
It's also worth noting that some varieties of cheddar may be better suited to the keto diet than others. Sharp cheddar, for example, provides a bigger dose of flavor, which may make it a more satisfying choice. A 3/4-oz slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein. Ultimately, the amount and type of cheese you include in your keto diet may depend on your personal preferences, fitness goals, and medical conditions.
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Cheddar can be enjoyed melted on keto-friendly foods like burgers
Cheddar cheese is a keto-friendly food due to its high-fat, moderate protein, and low-carb content. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This makes it a good fit for the keto diet, which typically consists of high levels of fat, moderate protein, and very low levels of carbohydrates.
Cheddar can be enjoyed in a variety of ways on a keto diet. One popular option is to melt it on top of keto-friendly foods like burgers, sandwiches, lettuce-wrapped burgers, and low-carb bread. Its fairly low melting point makes it ideal for melting and adding a creamy texture to your meals.
When choosing a cheddar cheese for your keto diet, consider opting for a sharp variety as they tend to have a stronger flavor. This can help satisfy your cheese cravings with smaller portions, as you may need more than one slice of mild cheddar to feel satisfied.
Additionally, look for high-quality, grass-fed, and full-fat cheddar options. These tend to be the best varieties for the keto diet. While low-fat cheddar options are available, they may not align with the high-fat nature of the keto diet.
It is important to remember that while cheese is allowed and even encouraged on the keto diet, it should be enjoyed in moderation. Cheese is high in calories, and overconsumption may hinder your weight loss goals or cause gastrointestinal side effects.
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If you're not losing weight on keto, it's not necessarily the cheese's fault
Cheddar cheese is a popular yellow cheese that can be included in the keto diet. It is a good fit for the keto diet because it is high in fat and low in carbs. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. However, it is important to note that cheese is high in calories, so it should be consumed in moderation, especially if weight loss is the goal.
If you are not losing weight on the keto diet, there are several reasons why this may be the case. Firstly, it is important to ensure that you are correctly following the keto diet guidelines, which involve reducing carbohydrate intake to 30-50 grams per day and increasing the consumption of high-fat, moderate-protein, and low-carb foods. This shift in macronutrient ratios changes your body's fuel source from primarily burning carbohydrates to burning fat, which can lead to weight loss.
Secondly, even if you are following the keto diet correctly, it is possible to still consume too many calories, which can hinder weight loss. This can happen if you are eating large portions or snacking on high-calorie keto-friendly foods throughout the day, such as nuts, nut butter, fat bombs, cheese, or jerky. To create a calorie deficit, it is important to pay attention to portion sizes and choose lower-calorie options, especially if you are snacking multiple times a day.
Additionally, if you are not seeing weight loss results on the keto diet, it may be beneficial to discuss your diet with a healthcare professional. They can help rule out any medical issues that may be preventing weight loss, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, or hyperinsulinemia (high insulin levels).
While cheese can be a part of a keto diet, it is important to remember that not all cheeses are created equal. Full-fat, unprocessed cheeses like cheddar, goat cheese, Gouda, and blue cheese are generally considered better options on the keto diet due to their high-fat and low-carb content. On the other hand, cottage cheese, ricotta, and low-fat or processed cheeses are less keto-friendly and should be limited or avoided.
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Frequently asked questions
Yes, cheddar cheese is keto-friendly. It is a good fit for the keto diet because it is high in fat, moderate in protein, and low in carbs.
While cheese is allowed on the keto diet, it is best enjoyed in moderation. A 1-ounce (28-gram) serving of regular cheddar provides about 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
Cheese is considered nutritious and is one of the most nutrient-dense snacks due to its rich content of protein, "healthy fats", and calcium. Some studies suggest that cheese may also benefit cognition with age.
If you are not losing weight on a keto diet, you may want to reduce your cheese intake. Some people lose weight quicker and feel better when they remove dairy from their keto diet. If you are experiencing gastrointestinal side effects, water retention, or difficulty losing weight, you should consult your healthcare team.
Yes, other keto-friendly cheeses include Gouda, goat cheese, and blue cheese. Cottage cheese, ricotta, and low-fat and processed cheese varieties are not as keto-friendly and should be consumed in smaller amounts.
