Registered dietitians believe that cheese can still be a part of a healthy weight-loss plan, as long as it is consumed in moderation and portion sizes are monitored carefully. Cheese provides protein, calcium, and other essential nutrients that can be beneficial for overall health. Experts recommend choosing cheeses like feta, ricotta, and parmesan, which are often used sparingly in the Mediterranean diet, known for its health benefits. These cheeses can add flavor to plant-based dishes, salads, or whole grains without adding too many calories.
When it comes to choosing the healthiest cheese for weight loss, dietitians agree that cottage cheese is a great option. Low-fat 2% cottage cheese is high in protein and lower in calories compared to other types of cheese. The protein content of cottage cheese helps to keep you feeling fuller for longer while also aiding in muscle building. Cottage cheese can be used in a variety of ways, such as topping salads, serving with fruit, or replacing higher fat cheese in recipes like lasagna. Other recommended cheeses for weight loss include Swiss cheese, mozzarella cheese sticks, parmesan, ricotta, and goat cheese, all of which provide protein and flavor without excessive calories.
It is essential to be mindful of portion sizes when consuming cheese, as it is easy to overeat and consume more calories than intended. The recommended serving size for cheese is usually around 1 ounce, which is roughly the size of a small pair of dice and contains about 100 calories. Pairing cheese with fiber-rich plant-based foods like vegetables, whole grains, or fruit can help create a more balanced snack and contribute to a feeling of fullness. Incorporating cheeses like Swiss, mozzarella, parmesan, ricotta, and goat cheese into a weight-loss plan can provide variety and satisfaction without derailing progress.
Mozzarella cheese sticks are another recommended option for weight loss, as they contain fewer calories and fat compared to full-fat cheese while still providing protein and calcium. Parmesan cheese is praised for its rich flavor, allowing for smaller amounts to be used without compromising taste. Sharp cheddar and blue cheese are also mentioned as flavorful choices that can enhance dishes with a small amount. The higher protein content of ricotta cheese contributes to a feeling of fullness, making it a great addition to a weight-loss plan. Additionally, goat cheese is noted for its slightly higher satiating effect and potential appetite suppressor compared to cow milk cheese.
A study found that goat dairy products may have a slightly higher satiating effect and appetite suppressor potential than cow milk cheese, making goat cheese a suitable option for those looking to manage their weight. The unique fatty acids in goat cheese are metabolized faster in the body, leading to quicker satiety. The tangy flavor and creamy texture of goat cheese can make smaller portions feel more indulgent, helping individuals feel satisfied with less. Goat dairy is a traditional component of the Mediterranean diet, known for its association with weight management and overall health. Overall, incorporating a variety of cheeses like cottage cheese, mozzarella, parmesan, ricotta, and goat cheese into a balanced diet can support weight-loss goals while still enjoying the flavors and benefits of cheese.
