Patrick Oconnell
Cheese is often viewed as an indulgent snack that should be avoided when trying to lose weight. However, this is a misconception, as cheese can be incorporated into a healthy weight loss diet. While it is important to monitor intake due to cheese's varying sodium and fat content, it also delivers essential nutrients such as protein, calcium, phosphorus, zinc, and vitamins A and D. Cheese can help satisfy cravings and add flavour to meals, making it a nutritious and tasty addition to a balanced diet.
| Characteristics | Values |
|---|---|
| Cheese and weight loss | Cheese can be included in a diet for weight loss and can even be beneficial. Sustainable weight loss comes from long-term changes in lifestyle, such as adopting a healthy eating pattern, engaging in regular physical activity, and prioritising sleep. |
| Cheese as a source of nutrients | Cheese is a source of important nutrients, including protein, calcium, phosphorus, and healthy fats. |
| Cheese and satiety | The protein in cheese helps increase satiety (the feeling of being full) and reduce appetite, which can aid weight loss. |
| Recommended cheese types for weight loss | Cottage cheese, mozzarella, feta, cheddar, Swiss, and low-fat or reduced-fat cheeses are recommended for weight loss. |
| Serving size | The recommended serving size for cheese is 40 grams, and it's important to be mindful of portion sizes and overall diet composition. |
| Pairings | Pairing cheese with produce, such as avocado, olives, and tomatoes, or whole grains like bread or pasta, can help with satiety and prevent hunger. |
| Freshness | Cheese typically stays fresh for around 2 weeks when stored properly in the fridge. |
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What You'll Learn
Low-fat cheese varieties
Cheese is a good source of protein, calcium, and other nutrients, but it is also high in fat and calories. However, several low-fat and nonfat cheese varieties are available that can be included in a diet aimed at weight loss. Here are some low-fat cheese options:
Cottage Cheese
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is high in protein and low in calories, making it a popular choice for weight loss. A 1/2 cup portion of 1% cottage cheese provides about 80 calories and 12 to 14 grams of protein, with minimal saturated fat. It also contains calcium and phosphorus, which are important for bone health. Its high protein content can increase feelings of fullness and help decrease overall calorie intake, aiding weight loss.
Swiss Cheese
Swiss cheese is a low-calorie cheese, contributing to only 4% of a person's daily calorie allowance. It is also low in fat and sodium. Swiss cheese is a good source of protein, which is essential for muscle and bone health. It also contains Lactobacillus helveticus, a type of lactic acid bacteria with anti-inflammatory and antioxidant properties, which may offer additional health benefits.
Mozzarella
Mozzarella is a soft cheese that originated in Italy and is commonly made from cow's or buffalo milk. It is relatively low in fat and calories compared to other cheeses, with one ounce containing 6 grams of protein and 85 calories. Reduced-fat or fat-free mozzarella options are also available for those watching their fat intake.
Feta
Feta is a soft, salty cheese made from sheep's or goat's milk. It is typically packaged in brine to preserve freshness, which can make it high in sodium. However, it is generally lower in calories and fat compared to other cheeses, and a good source of protein.
Goat Cheese
Goat cheese, also known as chèvre, is made from goat's milk and has a tangy taste and soft texture. Soft goat cheese is generally lower in fat than hard goat cheese, with an ounce of soft goat cheese containing 80 calories and 6 grams of fat. It is also lower in sodium and cholesterol than many other cheeses.
Neufchâtel
Neufchâtel is similar to cream cheese but contains less fat and cholesterol due to the absence of added cream in the recipe. It is lower in calories than regular cream cheese, with one ounce containing around 72 calories and 7 grams of fat.
When incorporating cheese into a weight-loss diet, it is important to pay attention to portion sizes and choose low-fat or reduced-fat options to stay within daily calorie goals.
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High-protein cheese options
Cheese is a good source of protein and calcium, and some types of cheese may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease the risk of heart disease. However, because cheese can be high in sodium and fat, it is important to monitor intake.
Cottage Cheese
Cottage cheese is a protein-dense dairy product that is rich in casein protein. This slower-digesting milk protein gradually raises your amino acid levels and keeps them elevated for longer. It is also a good source of calcium and phosphorus, which are important for strong bones. A 1-cup serving of low-fat (1%) cottage cheese provides approximately 28 grams of protein. It can be added to baked goods, pancake batter, casseroles, or spread on toast. It can also be enjoyed with sweet or savoury toppings, such as fresh fruit or vegetables, for a nutrient-rich snack.
Parmesan
Parmesan is a hard cheese with a strong flavour. Grated Parmesan contains 8.45 grams of protein per ounce, while the hard variety has slightly more protein at 10.22 grams per ounce. It is also low in calories, and because it is high in protein, it keeps you feeling full for longer. Parmesan is also rich in calcium and phosphorus, which play a role in bone formation and mass. It can be added to pasta, pizza, or grated over other dishes.
Swiss Cheese
Swiss cheese has a mild, sweet, and nutty flavour. It is a good source of protein, with 7.3 grams per ounce. It also tends to be low in sodium and can help increase calcium intake. Swiss cheese is also a source of probiotics, which can improve digestive health. It can be paired with French onion soup, melted over toast, or sliced and placed on crackers.
Provolone
Provolone is a high-protein cheese with a creamy texture and a sweet taste. It provides 7.1 grams of protein per ounce and is rich in vitamin B12, which is essential for red blood cell formation and DNA synthesis. It is also a good source of probiotics for gut health. Provolone can be used in many savoury recipes, such as sandwiches, wraps, and pizzas.
Feta
Feta is a soft, salty white cheese that is typically made from sheep's or goat's milk. It is often packaged in brine to preserve freshness, which can make it high in sodium. However, it is relatively low in fat and calories compared to other cheeses, and each 40-gram serving is a good source of protein. It can be crumbled over salads, cooked vegetables, grains, and traditional Greek dishes like spanakopita (spinach pie), omelettes, and casseroles.
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Other high-protein cheeses include Edam, Romano, Gouda, Cheddar, Blue Cheese, Mozzarella, and Brie. These cheeses can be enjoyed in various dishes or on their own and can provide a good source of protein, calcium, and other nutrients.
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Cheese and weight loss myths
Cheese is often seen as an indulgent food that should be avoided when trying to lose weight. However, this is not necessarily true. While it is high in calories and fat, cheese is also a source of important nutrients such as protein, calcium, and phosphorus, which can make it a beneficial part of a weight loss diet. That being said, not all cheeses are created equal, and it is important to be mindful of serving sizes and the overall balance of your diet.
One of the main reasons cheese can be included in a weight loss diet is its high protein content. Protein helps increase satiety, or the feeling of fullness, which can lead to reduced calorie intake throughout the day. Dietitians often recommend cottage cheese for this reason, as it is high in protein and low in calories. Swiss cheese is another good option, as it has a slightly higher protein content than some other cheeses, and is also low in sodium.
Mozzarella is a popular low-fat cheese that can be a good choice for those watching their fat intake. It is relatively low in calories compared to other cheeses with similar protein content. Feta cheese is also lower in calories and fat, making it a suitable option for weight loss.
While some sources suggest that the probiotics in certain cheeses can boost metabolism and target belly fat, this is a myth. There is no evidence that any single food can target belly fat. Sustainable weight loss comes from long-term lifestyle changes, such as adopting a healthy eating pattern, regular physical activity, and prioritising sleep.
In conclusion, while cheese can be a part of a healthy weight loss diet, it should be consumed in moderation and as part of a balanced diet that includes a variety of nutritious foods. It is important to remember that weight loss is not solely dependent on cheese intake, but rather on overall calorie balance and lifestyle factors.
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Cheese and calcium intake
Cheese is a good source of calcium, which is necessary for optimal bone health. Blue cheese, Parmesan, and feta are especially rich in calcium. A 2014 study found that higher dietary intakes of calcium were associated with better bone mass in certain parts of the body.
Cottage cheese is a good option for those looking to increase their calcium intake while trying to lose weight. It is high in protein and low in calories, which can increase feelings of fullness and help decrease overall calorie intake. Mozzarella is another cheese that is relatively low in calories compared to other cheeses with a similar amount of protein.
While cheese can be a good source of calcium, it is also often high in fat and salt, so it should be consumed in moderation. It is important to be mindful of portion sizes and to consider low-fat or reduced-fat cheese options to stay within daily calorie goals.
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Cheese cravings and weight loss
Cheese is a beloved snack and ingredient, but it is often seen as an indulgence that should be avoided when trying to lose weight. However, this is not necessarily true. Cheese can be a part of a healthy weight loss diet and can even be beneficial. It is a source of important nutrients, including protein, which helps increase satiety and reduce appetite, and minerals like calcium and phosphorus.
When incorporating cheese into a weight loss diet, it is important to consider your specific cravings and choose varieties that fit within your eating plan. For salty cravings, hard cheeses like cheddar, Swiss, and Gruyère are good options as they are rich in calcium. Soft cheeses like Brie, Gouda, and Camembert can satisfy creamy cravings while being lower in fat than hard cheeses. For those who want to add flavour to their meals, creamy cheeses like Colby, Monterey Jack, and mozzarella are excellent choices, as they can help you stay under the healthy fats limit.
Reduced-fat or fat-free cheeses can also support a weight-loss journey. For example, mozzarella is a good choice as it is relatively low in calories compared to other cheeses with similar amounts of protein. Feta cheese, a Greek staple, is also lower in calories and fat than many other varieties. Cottage cheese, recommended by dietitians, is high in protein and low in calories, making it a great option to increase feelings of fullness and reduce overall calorie intake.
While cheese can be included in a diet for weight loss, it is important to be mindful of portion sizes and the rest of your diet. Cheese tends to be higher in fat and salt, so moderation is key. Additionally, cutting back on ultra-processed cheeses may benefit weight loss as they can contain added sugars and sodium, which can hinder weight loss and increase the risk of chronic diseases.
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Frequently asked questions
Cheese can be a part of a healthy diet for weight loss. It is a good source of protein, calcium, and phosphorus, which can help you feel full for longer. However, it is important to monitor your intake and be mindful of serving sizes as some cheeses can be high in sodium and fat.
Dietitians recommend cottage cheese due to its high protein and low-calorie content. Other good options include Swiss cheese, mozzarella, feta, and ricotta. These cheeses are relatively low in calories and provide a good amount of protein.
Cheese can be added to a variety of dishes to increase protein intake and add flavour. It can be used in baked goods, casseroles, smoothies, scrambled eggs, or as a topping for salads, fruits, or vegetables. It is important to be mindful of portion sizes and to balance your overall diet.
