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Can you lose weight and still eat cheese?

cheese and losing weight

Fantasizing about a cheesy, stringing pizza whilst on a diet? We’ve all been there, right ladies? But did you know that cheese can actually help you to lose weight?

We know, it’s music to our ears too!

We’re sure you know but the key to losing weight and keeping it off is to create a healthy diet, and to make sure it’s sustainable for the long term. And cheese can be a part of that healthy diet! Cheese is a nutrient-rich food, all you need to do is to watch out for your portion sizes because it’s calorie-dense.

So how can you keep cheese in your diet? We’re so glad you asked! Read on to find out more.

How to keep cheese in your diet

losing weight and cheese

What do we mean when we say cheese is calorie-dense? It’s high in calories, so even small portions of cheese have lots of calories.

How many calories exactly?

  • A 1-ounce slice of cheddar cheese has 115 calories
  • Goats cheese, gouda, Parmesan, and Roquefort have more than 100 calories per ounce.
  • Feta has 75 calories per ounce
  • Ricotta has 42 calories per ounce
  • Cottage cheese has 28 calories per ounce.

To put this into perspective, an ounce of tomato has just five calories. The USDA recommends limiting your consumption of hard cheeses like cheddar, goats cheese, gouda, Parmesan and Roquefort to 1.5 ounces per day.

Also Read: 18 daily habits for a healthy life

But the lower-calories, softer cheeses? You can eat lots more of those, the USDA recommends half a cup of ricotta a day or 2 cups of cottage cheese.

Cheese and causing weight gain

In the past, experts have recommended that you cut out cheese because it’s much more calories than some other foods, like fruit and vegetables. However, even though it has a high-fat content, you don’t have to cut cheese out completely.

A recent study has revealed that the consumption of high-fat dairy products has been linked to a lower risk of obesity and weight-gain, compared to low-fat dairy products. Surprising? Yes, but it’s been backed up by similar studies. Of course, the old mantra of ‘everything in moderation’ applies here.

Cheese and its good bits

Despite its bad reputation, cheese is an excellent source of numerous vitamins and minerals. It contains:

  • calcium
  • protein
  • vitamin A
  • vitamin B-12
  • phosphorus
  • potassium
  • zinc

In addition, research has shown that we have the potential to burn more fat when our bodies have enough calcium. Thanks to vitamin D, you can also build muscle and aid your hormonal health. Plus, as cheese is protein-rich, it reduces your appetite, boosts your metabolism and aids your weight loss goals.

Even when we’re on a diet, we still need some fat to help us to feel satisfied and full, although you’ll want to keep your saturated fat to below 7% of your daily calorie intake.

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How can you lose weight and still eat cheese?

So you want to know how you can lose weight whilst eating cheese? We’re so glad you asked, here’s our four top tips for losing weight without cutting out the cheese.

Choose a flavorful cheese

If you’re craving that nutty cheese flavor, then go for a strong, hard cheese because a little will go a long way. But if you prefer a mild cheese, then go for a feta, ricotta or cottage cheese which will give you the same taste but with fewer calories.

Go low-fat

Yeah, we know, but hear us out. Opt for full-fat dairy when you can experience the full flavor of cheese and enjoy it. When you’re having a sandwich or taco, skip the cheese because you have other flavors to make up for it.

Also Read: Here’s what foods you need in your fridge for weight loss

But when recipes call for ricotta, mozzarella or cottage cheese, then switch to low-fat cheese. The same for bagels and baking, choose low-fat cream cheese and you’ll save 3g of fat and 20 calories per tbsp.

Switch out mayo for cheese

We love that creamy mayo taste in our sandwiches, right? But instead, swap it for a slice of cheese. A tablespoon of full-fat mayo has 94 calories and 10g of fat, whilst low-fat cream cheese has 30 calories and 2.5g of fat.

Choose feta

cheese and weight loss

Feta is delicious, as well as offering benefits like good heart health and a lower fat content than regular cheese. Plus, to get that cheesy flavor into your salads, you need just a small amount.

Opt for cottage cheese

Cottage cheese is a rich source of protein, it’s super delicious as well as being one of the lowest cheeses for calories.

Also Read: 16 weight loss secrets you need to know about

So, there you have it ladies, you don’t have to cut out cheese altogether, just make a few swaps and you’re good to go.

Ready to achieve your weight loss goals?

We hope that this cheesy blog will help you boost your weight-loss efforts and achieve your healthy living goals, especially now you know that you don’t have to cut out the cheese altogether!

If you need a helping hand to achieve your weight loss goals, then that’s exactly why we created PhenGold! It has a multi-action formula that works to boost your body’s natural fat-burning ability whilst helping you curb your cravings and enhance your energy and metabolism.



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Written by PhenGold

Written by PhenGold

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.

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