When it comes to weight loss, cheese is often seen as a food to be avoided due to its high calorie and fat content. However, experts point out that cheese can actually be a part of a healthy weight loss plan when consumed in moderation. Cheese is not only filling, but it also provides essential nutrients such as protein, calcium, and other vitamins and minerals. Registered dietitians emphasize the importance of portion control when including cheese in a weight loss diet. In fact, cheese, particularly when enjoyed in small amounts, is a staple in the Mediterranean diet, which is known for its association with weight management and overall health.
While any type of cheese can be included in a weight loss plan, cottage cheese is often recommended as a top pick for healthy cheese due to its high protein content and lower calorie count compared to other cheeses. A serving size of half a cup of low-fat 2% cottage cheese provides approximately 91 calories and 12 grams of protein. Protein is known to increase satiety and aid in muscle building, which are important factors in weight loss. Cottage cheese can be versatile, whether added to salads, served with fruit, blended into recipes, or used as a lower fat substitute in baked dishes.
In addition to cottage cheese, other cheeses are also recommended for weight loss due to their protein content and flavor profiles. Swiss cheese is a favorite for its high protein content of 8 grams per slice, while mozzarella provides a similar nutrition profile to Swiss cheese and is lower in sodium compared to cheddar. Parmesan is rich in flavor, allowing for the use of smaller amounts to add taste without excessive calories. Other flavorful cheeses such as sharp cheddar and blue cheese are also recommended in moderation. Ricotta cheese is another great option due to its high protein content, which contributes to a feeling of fullness.
Goat cheese is highlighted as having a slightly higher satiating effect and moderate appetite suppressor potential compared to dairy made from cow milk. Goat dairy products are traditional components of the Mediterranean diet and have been associated with increased satiety and appetite regulation. Some fatty acids in goat cheese are metabolized faster than those in cow milk cheese, leading to quicker feelings of fullness. The tangy flavor and creamy texture of goat cheese can also make smaller portions feel more indulgent, aiding in feelings of satisfaction and fullness. Ultimately, when incorporating cheese into a weight loss plan, it’s important to be mindful of portion sizes and pair cheese with plant-based foods that provide fiber and balance the meal or snack.
