The 5 best cheeses you should eat for weight loss, according to the dietitians

Examined by dietitist Kelli McGrane, MS, RD

Key dishes to remember

• Cheese can help you feel more satisfied with a reduced calorie diet.

• Mozzarella, Switzerland, ricotta and cottage cheese are higher in protein, and FETA can be used in smaller quantities thanks to its high flavor.

• Being attentive to protein, fat and calories can help you select a cheese that supports your weight loss efforts.

It is unlikely that cheese is the first food to come to mind with regard to weight loss. Due to its density of calories, the recommended portions are often small, which gives the impression of a food that does not deserve a place on your plate. The good news? This is not true. In fact, not only can you include cheese in a power loss diet, but it can also be beneficial to do it!

Cheese is a source of significant nutrients, including proteins, which help you feel satisfied after meals and minerals, such as calcium and phosphorus. “In addition, the cheese adds flavor to meals, so that you do not feel deprived of cutting the calories,” explains Kelsey Sackmann, MS, RD. The key is to learn which cheeses to choose and how to integrate them into your diet.

The best cheeses to eat for weight loss

Any cheese can adapt to a personalized diet to meet your needs. That said, five types of cheese are distinguished to be particularly useful if you try to lose weight.

Cottage cheese

Thanks to its content -rich content, dietitists generally recommend cottage cheese to people who try to lose weight. “A portion with 1 cup of low -fat cottage cheese (1%) provides around 28 grams of protein,” explains Mandy Tyler, M.ED., RD, CSSD, LD. It is well above the amount found in most other cheeses, making it a good choice if you are looking to increase your protein intake. Proteins help you satisfy yourself longer and are essential to build and maintain muscle mass, a key element of weight loss. “In addition, cottage cheese contains calcium and phosphorus, significant nutrients for strong bones”, explains Tyler.

There are many ways to include cottage cheese in your diet. You can add it to bakery products or pancake dough, incorporate it into pans, spread it on toast or enjoy it in a bowl with sweet or salted toppings. “I suggest associating the cottage cheese with fresh berries for an afternoon snack rich in nutrients,” explains Tyler.

Related: the 4 best brands of cottage cheese, tested by dietitists and publishers to eat

Mozzarella cheese

Mozzarella cheese is a semi-SOFT cheese commonly made from cow’s milk or buffalo. It is a good choice for weight loss because it is relatively low in calories compared to other cheeses with a similar amount of protein. An ounce of mozzarella contains 6 grams of protein and only 85 calories, while the same amount of sweet cheddar has 7 grams of protein and 110 calories. ,,

“If you are on a weight loss trip and try to monitor your fat consumption, you can even opt for reduced or fatty mozzarella cheeses,” explains Patricia Kolesa, MS, RDN. Mozzarella is most often used in Italian cuisine, such as pasta and pizza, but it goes well with crackers and fruits.

Feta cheese

Feta cheese is a soft cheese traditionally made from sheep or goat milk. It is a basic food in Greek cuisine but has a range of culinary uses. An ounce of feta contains 75 calories, 6 grams of fat and 4 grams of protein. Similar to other cheeses, the FETA is a good source of calcium, a nutrient that benefits bone health. “Feta cheese can be a good choice for people looking to lose weight, because it is lower in calories and fats than many other varieties of cheese,” explains Tyler. “In addition, Feta cheese has a strong flavor, so a small quantity can be used to improve the overall flavor of the meal.”

Try to add this tasty cheese to your next salad, pasta dish or roasted vegetable stove. You can also cook feta blocks for a creamy aperitif or whisk it in a sauce full of flavor.

Swiss cheese

Swiss cheese is a hard cheese made from cow’s milk. It has a strong flavor and a unique appearance, often containing holes of different sizes. An ounce of Swiss cheese has 111 calories, 9 grams of fat and 8 grams of protein. Its slightly higher protein content makes a good choice for weight loss, as it can be more filled than cheeses with less protein per ounce. In particular, Switzerland is also low in sodium with only 53 milligrams per ounce, which makes it a potentially good choice for those who follow a low sodium diet.

Cheese

Ricotta cheese is actually not at all a cheese. Instead, it is made of whey, a by-product of the cheese manufacturing process. From a culinary point of view, ricotta is treated as a cheese and can be appreciated in the same way as other soft cheeses, such as cottage cheese or mascarpone. Ricotta cheese is usually made from cow or goat milk and is a good source of protein. A ½ cup portion of whole milk ricotta contains 186 calories, 13 grams of fat and 9 grams of protein.

From oven oven dishes in one night inspired by cannolis, there is no shortage of healthy ricotta recipes to try. “One in my favorite ways to use ricotta cheese is a spread on toast, which is a simple way to stimulate the protein content of your morning meal,” explains Tyler.

What to look for in a cheese for weight loss

Choose a higher protein cheese

All cheese contains proteins, but some contain higher amounts than others. For example, cottage cheese is a significant source of protein and can be used as the main source of protein in a meal or snack. Other cheeses, such as Feta and Mozzarella, contribute to proteins to a meal, but it is unlikely to offer enough as an autonomous source. Protein -rich cheeses can help satiety, which means that you will remain satisfied longer. This is particularly useful if you follow a reduced calorie diet. “Proteins digest at a slower rate, helping us feel longer and less likely to eat too much in the day,” says Kolesa.

Be aware of the content of the fat

The cheese is naturally rich in fats, although some cheeses are available in low varieties in fat or fat. Although higher foods are often higher in calories, it should be noted that fatty supply of fats is essential for the absorption and satiety of nutrients. If you try to lose weight, Tyler recommends being aware of the size of the portions and considering the low -fat options to help you stay in your daily caloric goal.

Limit highly processed cheeses

Reducing ultra -transformed foods, including highly processed cheeses – can lose weight. “There is no need for a black list of cheese, but some – like processed cheeses and creamy varieties rich in fat – additional calories, additives and fewer nutrients,” explains Sackmann. Examples of ultra-transformed cheeses include “canned cheeses with spraying, cream cheese and American cheese”, explains Kolesa. “These types of cheeses (can) contain added sugars and sodium, which can make weight loss more difficult and (can) increase the risk of other chronic diseases such as diabetes, heart disease and certain cancers,” she adds.

Enjoy cheese with foods rich in fiber or protein rich

From a nutritional and weight loss point of view, cheese is best when associated with fiber or protein -rich foods. “If weight loss is the objective, respect the size of the portions, add fibers and use it as a vehicle for the flavor,” explains Sackmann. Fruits, vegetables, whole grains and beans are rich in fiber and can be easily combined with cheese for a more balanced meal or snack. You can try this combination in our cottage cheese snack jar, which provides 20 grams of protein and 5 grams of fiber to help you keep full until your next meal.

The bottom line

Although cheese is considered a dense calorie food, it can certainly have a place in a weight loss food model. Cheeses such as mozzarella, Switzerland, ricotta and cottage cheese are higher in protein, helping you feel full longer, while Feta cheese can be used in smaller quantities thanks to its strong flavor.

In addition to providing proteins, including cheese in your diet can also help you make your meals more satisfactory. “Many people like cheese (for) flavors and creamy texture, so finding ways to include it in your food plan when you try to lose weight could help you stick to this food plan much better than (if you try) to ban cheese (completely),” explains Heidi Mcindoo, MS, Dr. Dr. to lose weight while enjoying all the advantages that cheese has to offer.

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