The Secret To Eating Cheese And Still Losing Weight
The secret is all about learning which cheeses work against you, and which will help you in your goals.
There are over 400 different types of cheese in the world, and they all have different nutritional values. Breaking them down into different categories can be hard.
What you want to pay attention to is which have the most fat and salt. These include cheddar and other hard cheeses.
It is best to stay away from them.
There are plenty of delicious cheeses that are low in both fat and salt. The best of these are the fresh cheeses.
Fresh cheeses are the ones that are soft and creamy. They include cottage cheese, cream cheese, mascarpone, mozzarella and ricotta. You may think of these in terms of the high-fat recipes that they are often part of, but thats not the only way to eat them.
Cottage Cheese And Sodium
You can cut calories and fat from your diet and promote healthy weight loss by substituting cottage cheese for other foods. Here are some suggestions:
- Add cottage cheese to your morning smoothie.
- Top cottage cheese with fresh berries, mango, or pineapple for a healthy snack.
- Substitute cottage cheese for mayo in chicken salad and egg salad.
- Substitute cottage cheese for sandwich spreads like mayo or for butter on toast.
- Substitute cottage cheese for ricotta cheese in lasagna.
Ways Eating Cheese Can Help You Lose Weight
Because who doesn’t love cheese?
It’s no secret that cheese is pretty phenomenal. In fact, according to one survey, more people would give up oral sex than would give up cheese . If you’re trying to drop pounds, then you probably expect a lot less cheese in your futurebut we have some good news for you. The dairy product can actually help you slim downparticularly if you swap it into your diet in place of higher-calorie, less-nutritious options:
Top Your Toast With Mascarpone, Not ButterMost people have only eaten mascarpone as an ingredient tiramisubut it’s actually a great butter substitute if you just can’t part with the creamy stuff. Mascarpone tastes just as rich and indulgent, but it has 62 calories per tablespoon . That’s 40 percent fewer calories!
Spread Sandwiches With Cream Cheese, Not MayoEach tablespoon of full-fat mayonnaise has 94 calories and 10 grams of fat. A tablespoon of whipped cream cheese, in comparison, has 30 calories and just two and a half grams of fat. If you eat sandwiches on the regular, that can add up to some huge caloric savings.
Snack on Fresh Mozzarella, Not Potato ChipsEven if you go with a version made from whole milk, you’ll still only set yourself back 85 calories if you indulge in an ounce of fresh mozzarella . Plus, you’ll be taking in more than six grams of filling protein. In fact, in , people who ate a high-protein, moderate-calorie cheese snack ate less during their next meal.
Recommended Reading: Does Laughing Cow Cheese Need To Be Refrigerated
Is Cheese Fattening Or Good For Weight Loss
Cheese is a delicious and nutrient packed food that is rich in protein, calcium, vitamin B12 and selenium. It comes in a wide range of varieties, some of which include feta, mozzarella, ricotta and cottage cheese.
If you are watching your weight, you may be wondering whether you should include cheese in your diet. The short answer is yes, you can still continue eating cheese, but should do so in moderation.
Which Cheese Is Good For Weight Loss
These Are the Best Cheeses to Eat and Still Lose Weight, According to DietitiansBrie. Monica Auslander Moreno, MS, RD, LDN, and nutrition consultant for RSP Nutrition, recommends brie because its high in vitamins B6 and B12, which can help boost energy. Cottage Cheese. Feta. Goat Cheese. Parmesan. String Cheese..
Also Check: Does Babybel Cheese Need To Be Refrigerated
Does Ricotta Cheese Have Less Sodium Than Cottage Cheese
Ricotta cheese is lower in sodium and but higher in fat compared to cottage cheese. So, low-fat and low-sodium versions of these cheeses are fine in moderate amounts. Atkin’s diet: In some phases of the Atkin’s diet, high fat low-carb dairy is permissible. In this respect, ricotta cheese wins over cottage cheese.
A Wonderful Choice For A Healthy Lunch Or Snack
Cottage cheese can make the basis of a great high protein, low carbohydrate lunch or snack. Just one half-cup serving of low-fat cottage cheese has 16 grams of protein and cottage cheese has only 5 to 6 grams of carbohydrate per 100 grams. If you’ve avoided cottage cheese because you think the only way of serving it is to plop it onto a piece of lettuce, you’re in for some good news. Plain cottage cheese can be used to produce some wonderful meals and now there are flavoured tubs of cottage cheese available, such as our favourites Bulla Cottage Cheese with Sweet Chilli, Bulla Cottage Cheese with Sundried Tomato and Basil, and Bulla Cottage Cheese with Onion and Chives.
Don’t Miss: Philly Cheese Steak Pizza Dominos
Micronutrients In Ricotta Cheese
The first thing to look at is the amount of micronutrients in ricotta cheese.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of ricotta cheese provides you with approximately :
- Calcium: 21% of the DV
- Selenium: 21% of the DV
- Phosphorus: 16% of the DV
- Riboflavin: 11% of the DV
- Vitamin A: 9% of the DV
- Zinc: 8% of the DV
- Vitamin B12: 6% of the DV
And some other vitamins and minerals in less significant amounts. Thats a decent amount of vitamins and minerals per 100 grams compared to a lot of other foods. But on the other hand, not that amazing compared to a lot of other cheeses.
One benefit ricotta cheese does have over most other cheeses is that it does not contain a lot of sodium. This is a stumbling block for a lot of people when it comes to cheese.
Not An Ideal Source Of Fat For Keto
Ricotta Cheese is not an ideal source of fat for keto because they are high in carbs.
Your body will only be able to use fats as energy if you restrict your net carbs to 20g – 30g per day. Thus, it is important to get your fats from high-fat foods that are also low in net carbs.
Recommended Reading: Does Babybel Cheese Need To Be Refrigerated
Health Benefits Of Cottage Cheese
1. Weight LossIf youre looking to lose weight, cottage cheese is a great food to add to your diet. High in protein and low in calories, its an ideal ingredient for your favourite meals. The protein helps increase feelings of fullness, which can lead to a reduced calorie intake and weight loss. Cottage cheese also contains a good amount of dietary calcium, which has been associated with metabolic processes that reduce fat accumulation and speed up fat loss.
2. High in ProteinCottage cheese is rich in protein, with a low calorie count. Cottage cheese is made up mostly of casein protein, rather than whey protein, meaning it moves through your digestive system slowly, making you feel full for longer. This makes you less likely to overeat, and more likely to curb your cravings. Its an excellent post-workout food as protein helps repair, recover and build more muscle, as well as prevent muscle breakdown.
3. Good for Your Digestive SystemCultured cottage cheese is a good source of probiotics since its rich in good bacteria and chock full of active cultures like L.acidophilus and B.bifidum. These cultures are great for your gut health and digestive system. Cottage cheese also has a good amount of phosphorous, which helps with digestion, as well as magnesium, which can help prevent constipation.
These 3 Cheeses All Have Less Than 12 Grams Of Fat Per Serving
- Cheddar , 1.5-ounce serving: 155 calories, 10 g fat, 6 g saturated fat, 38 mg cholesterol, 14 g protein
- Parmesan , 1.5-ounce serving: 133 calories, 10 g fat, 7.5 g saturated fat, 44 mg cholesterol, 10 g protein
- Monterey , 1.5-ounce serving: 157 calories, 11 g fat, 7 g saturated fat, 33 mg cholesterol, 14 g protein
Recommended Reading: Where Can I Buy Brick Cheese
Top 8 Nutrition Facts And Health Benefits Of Ricotta Cheese
Ricotta is the most famous, traditional Italian whey cheese. Non-salted and un-ripened ricotta is low-calorie, nutritious and protein and mineral rich dairy product. 100 g fresh part skim-milk ricotta carries just 138 cal/3.5 oz.
Because ricotta is a whey-based cheese, whey protein accounts for about 40Ã¢â¬â45% of the solids in it. Hence, it is preferred cheese in milk-allergens who are allergic to major milk protein, casein.
Lactose content in fresh ricotta is relatively smaller than other soft cheese like mozzarella, cottage cheese, etc. Some traditional aged ricotta composes very small amounts of lactose which makes it easier to digest in lactose intolerance people. Certain enzymes in ripening cheese convert lactose into more easily digestible lactic acid.
Ricotta is gluten-free dairy product which makes it an important food item that is rich in protein, minerals and vitamins for Celiac disease people.
It contains good amounts of calcium , magnesium and phosphorous and together with vitamin-D these minerals work in the growth and development of bone and teeth, especially in the children.
What Is Ricotta Cheese
Ricotta cheese is a type of cheese that is made from cow, goat or sheep milk whey. Its known for its creamy, soft texture and mild, slightly sweet taste.
Often considered one of the healthiest cheese varieties, ricotta cheese nutrition contains all nine essential amino acids and is high in protein, calcium and selenium, as well as several other important vitamins and minerals. Its also incredibly versatile and works well in recipes ranging from dips and spreads to salads, pasta dishes and desserts.
Although fresh ricotta is the most popular variety, it can also be aged to help extend its shelf life. Some of the most common types of aged ricotta include:
- Ricotta salata: This type of ricotta is pressed, salted and aged for at least 90 days.
- Ricotta forte: Also known as ricotta scanta, this cheese is soft and fermented with a strong and pungent flavor.
- Ricotta infornata: This form of ricotta is baked until it develops a brown crust.
- Ricotta affumicata: This variety is smoked, giving it a gray crust and distinct taste and aroma.
Also Check: Best Philly Cheesesteak Pizza
Storage And Food Safety
Store ricotta cheese in the refrigerator, with the temperature below 40 degrees Fahrenheit. The product’s shelf life is around 2 weeks when sealed or 5 to 7 days after opening.
Keeping it past these times can result in the development of unwanted mold, yeast, and bacteria. Don’t let ricotta cheese sit out of the fridge for longer than 2 hours at room temperature or half that if it is above 90 degrees.
Canned Or Spray Cheese
The USDAs listed macros for spray cheese 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz could probably fit into your keto diet. The problem: Its heavily processed cheese that isnt really, well, cheese. These contain a lot of stabilizers, fillers, and oils that dont provide much nutritional benefit. All youre doing is adding additional gunk that your body doesnt recognize, and that can lead to inflammation, says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research so this type of cheese is one to skip.
You May Like: Goat Cheese Charcuterie
Highest Calorie Cheese: Double Gloucester
Cals: 415 highest calorie countFat: 35g joint highest in fatSaturated fat: 21.9gSalt: 1.7gPrice: £1.55 at Tesco
Verdict: A strong, savoury flavour, this is the sort of cheese we end up eating chunks of in between putting some in a sandwich. But these nutritional figures should hopefully make us lay off the mindless snacking. Double Gloucester is again quite similar to Cheddar in the sense that its a hard cheese with a high amount of fat. Every 100 grams has over 30 grams of fat and 415 calories making it officially the highest calorie cheese. So, although its tasty, its actually the least healthiest cheese on the market.
How To Use Ricotta Cheese
Ricotta is easy to use and very versatile, but it isnt quite the same as harder varieties of cheese.
To put it another way this cheese isnt something youll see on wine platters or in sandwiches.
Here are some tasty ways to use ricotta.
- Omelets: Put a little ricotta inside a meat-based omelet for a creamy, cheesy filling.
- With berries: For a quick and simple dessert mix your favorite berries into a bowl of ricotta.
- Dip: ricotta makes a great dip just add some black pepper, salt, finely diced onions, and chives.
- Scrambled eggs: For truly delicious scrambled eggs, try making them with ricotta. All you have to do is beat some ricotta with your eggs in a bowl, add salt and pepper, and then cook the mixture in a bit of butter.
There are all kinds of ways to use ricotta, and it can work well as an addition to almost any dish.
Even putting it in soups and stews can upgrade the overall flavor, so experimenting with new recipes is a great idea too.
You May Like: Does Babybel Cheese Need To Be Refrigerated
Sargento Balanced Breaks Natural White Cheddar With Almonds And Cranberries
One tray: 190 calories, 13 g fat, 4.5 g sat fat, 180 mg sodium, 12 g carbs, 2 g fiber, 7 g sugar, 7 g protein
According to the International Osteoporosis Foundation, cheeseespecially cheddar, parmesan, and mozzarellaare considered a calcium-rich food and consuming more daily calcium can help fight against osteoporosis and bone disease. These handy little trays take your snack to the next level by pairing creamy white cheddar slices with sea-salted, roasted almonds and dried cranberries. Normally it would behoove you to steer clear of dried fruit, as itâs often high in sugar. However, this snack keeps the sugar counts under control capping it at 7 grams.
Read Also: Is Cheese A Good Treat For Dogs
Can Eating Cheese Be Beneficial For Weight Loss
As you can see from the nutritional information of the various cheeses above, they are rich in protein. Protein has a high satiety, meaning it helps to fill you up. Indeed, numerous studies have found that eating a protein rich diet can assist with weight loss because it satisfies appetite and increases energy expenditure slightly.
This means that the consumption of cheese can assist with weight management. This is especially true for cheeses that dont have too many calories but have a high protein content. A good example is cottage cheese a one cup serving has 207 calories and 23 g of protein. For this reason, many weight loss diets often include cottage cheese.
This study involved 60 adults who included protein rich foods like cottage cheese in their diets. After one year, the diet helped decrease body weight by an average of 2.8 kg in women and 1.4 kg in men.
As mentioned previously, not all cheeses are created equal. When choosing cheeses for weight loss, read nutrition labels and opt for ones that are high in protein but do not contain too many calories.
Read Also: Does Babybel Cheese Need To Be Refrigerated
Does Ricotta Cheese Make You Lose Or Gain Weight
You still need a final piece of the puzzle. The amount of calories in ricotta cheese.
Ricotta cheese contains around 174 calories per 100 grams. 11.8 of these calories come from carbohydrates .
The amount of calories in ricotta cheese is medium to above average compared to most whole foods. Compared to other cheeses ricotta cheese is a fairly low-calorie cheese per 100 grams which makes ricotta cheese one of the better cheeses for weight loss.
On the other hand most of these calories come from fats and protein which are both considered filling. Consuming enough protein is also important for weight loss.
Ricotta cheese is certainly not the worst food for weight loss but if you struggle a lot with overeating calories you might want to choose other foods.
Certain people want to avoid ricotta cheese altogether because of lactose and dairy intolerance problems.
Strength: Good Appetite Suppression
Cheese is quite high in protein and fat, and mostly lower in sugars, making it a good food to help improve fullness and suppress hunger. Because protein is less efficiently converted into stored fat in our bodies, cheeses with higher protein content would be best for this role.
Harder cheeses like cheddar, Swiss and Parmesan tend to fit this role well.
You May Like: What Sauce Is On Philly Cheese Steak Pizza
What Is The Healthiest Sliced Cheese
Swiss cheeseSwiss cheese has almost twice the protein of American cheese and less salt, but also 50 percent more calories and fat. The stronger taste of Swiss may mean that you need fewer slices, so your sandwich is healthier overall. Provolone and cheddar are usually lower in calories than Swiss, but higher in salt.