Is Cheese Good for Weight Loss - Dietitian’s Perspective
Barbara Kovalenko - Nutritional Consultant
My name is Barbara Kovalenko. I hold a Bachelor's degree in Human Nutrition from Bogomolets National Medical University in Ukraine and a Master's degree from Boston University in the United States. Over the past few years, I have gained valuable experience as a nutritionist and have since decided to share my knowledge and expertise with a wider audience. Currently, I am working as a nutritional consultant with the Lasta app.

Is Cheese Good for Weight Loss – Dietitian’s Perspective

Table Of Contents

Introduction: Why Cheese Can Be a Healthy Choice for Weight Loss?

Cheese is an essential staple in many cultures around the world, and its production has been around for centuries. Made by curdling milk from domesticated mammals such as cows, buffalo, goats, and sheep, there are currently an astonishing 1,800 varieties of cheese available worldwide.

In addition to its savory flavor profile, cheese is also a great source of essential nutrients like fat, protein, calcium, and sodium, with many varieties offering heightened levels of vitamin A, vitamin K, and other B-complex vitamins

Indeed, adding cheese to one’s dietary routine may provide incredible health benefits while contributing a delicious variety of flavor profiles.

Which Cheese Is Good for Weight Loss?

Many types of cheese, including mozzarella, blue cheese, and feta, can deliver crucial nutrients or give a range of health advantages. 

We will talk about some cheeses separately later, and now we offer you to get acquainted with the key findings of this product, which is so helpful for many people.

Is Cheese Good for Weight Loss

Blue cheese

Nutrient-dense blue cheese offers many significant health advantages. For instance, blue cheese has a higher calcium content than other cheese forms. One ounce of blue cheese has 150 mg of calcium in it. While the daily requirement for calcium depends on factors including age and sex, most individuals should get at least 1,000 mg each day.

The USDA provides the nutritional facts for a 1-ounce serving (28 grams) of blue cheese:

  • Calories: 100
  • Fat: 8.1g
  • Sodium: 326mg
  • Carbohydrates: 0.7g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 6.1g
  • Calcium: 150mg
  • Zinc: 0.8mg
  • Vitamin A: 56.2mcg
  • Vitamin B12: 0.3mcg

Spermidine, a substance found in blue cheese, may slow aging and lower the risk of cardiovascular disease. 

Researchers believe that spermidine has a beneficial impact on cardiac muscle cells and other cardiovascular system components, even though the precise cause of this effect is still unknown. 

The “French paradox,” in which fewer people die of cardiovascular disease in France despite ingesting, on average, more saturated fat, may be explained by the presence of spermidine in blue cheese.

Blue cheese has just enough lactose to be regarded as lactose-free. If you have lactose intolerance, this finding is encouraging. Additionally, blue cheese is naturally devoid of gluten, making it a wonderful option for people with gluten sensitivity or celiac disease who must follow a gluten-free diet. 

Also, read – Oat Milk vs Almond Milk: Which is Better

Cottage cheese

Low-calorie diets have cottage cheese as a key component, which is well-liked by people seeking to reduce weight. Tell someone cottage cheese is more than simply a dairy product when they inquire about it. Cottage cheese, which is also substantial in protein, makes you feel fuller while consuming fewer calories, so you may eat without worrying about gaining weight.

  • The cottage cheese diet is becoming increasingly popular among individuals looking to lose weight quickly. While it’s true that any diet that significantly restricts calories can reduce weight, the same may not always be confirmed for fat loss. 

Frequently, when a person is denying themselves the necessary nutrient intake for an extended time, the majority of their initial weight loss could come from water loss instead. 

Nevertheless, ensuring that calorie restriction does not become too extreme can help avoid such unintentional consequences, and it’s ultimately up to a person to ensure they’re getting all the nutrients their body needs while on the cottage cheese diet.

A great source of calcium is cottage cheese. There are 227 milligrams of calcium in one cup of 2% cottage cheese or roughly 18% of the daily required amount. This is similar to a cup of nonfat Greek yogurt, so cottage cheese is a beautiful alternative if you’re bored with yogurt.

  • Eating foods high in protein, such as cottage cheese, can help promote weight loss due to their ability to make individuals feel full with fewer calories. In addition, multiple studies have found that consuming protein-rich foods is associated with increased levels of satiety and more significant reductions in total calorie intake than lower-protein items. 

Additionally, eating more protein-rich foods may decrease the risk of snacking on unhealthy items by keeping you satisfied for longer periods. Adding more high-protein foods like cottage cheese to your diet is an intelligent way to improve your nutrition and health goals.

Also, read – Is Salmon Good for Weight Loss

Ricotta cheese

Ricotta cheese is a typical Italian component used in both sweets and signature dishes. Ricotta is a soft cheese with a mild flavor that may be used in both savory and sweet dishes. It is made from whey protein that has been cooked and acidified.

It is not just very flexible but also nutrient-rich and has been linked to a variety of health advantages. The nutrition profile of ricotta cheese may encourage weight loss, lower blood pressure, and maintain strong, healthy bones.

Whole-milk ricotta made with 1/2 cup (124 g) of the following ingredients:

  • Calories: 186
  • Protein: 9 g
  • Fat: 13 g
  • Carbs: 9 g
  • Sodium: 6% of the DV
  • Calcium: 20% of the DV

Ricotta cheese has a low carb count, making it a viable option for people who want to follow a ketogenic diet. In addition, it assists you in maintaining a lean physique by lowering body fat levels. 

Additionally, it aids in the growth of your body’s muscles. Your body’s excess calories are burned to build these muscles. The anti-inflammatory qualities of ricotta cheese are another quality that aids in weight loss.

You can get rid of extra weight from your body by using it to lessen inflammation in your body. Additionally, it contains vitamin B12, which boosts metabolism in your body and stops fat from building up in different places of your body. It aids in tummy removal and improves your physical appearance.

Metabolic diseases, including type 2 diabetes and cardiovascular disease, are exacerbated by inflammation. Consuming dairy products like ricotta cheese and others may reduce inflammation. In addition, there is evidence that dairy products may positively impact the biomarkers of inflammation.

Gouda cheese

Gouda cheese contains a lot of calories. But, on the other hand, most of these calories are suitable for weight loss. Therefore, some gouda cheese may help with weight loss, but the exact amount will depend on your circumstances.

The following nutritional value is provided by the USDA for 100 grams of Gouda cheese:

  • Water: 41.5g
  • Energy: 356 kcal
  • Protein: 24.9g
  • Fat: 27.4g
  • Carbohydrate: 2.22g
  • Sugar: 2.22g
  • Calcium: 700 mg
  • Magnesium: 29 mg
  • Phosphorus: 546 mg
  • Potassium: 121 mg
  • Sodium: 819 mg
  • Folate: 21 μg
  • Vitamin A: 563 IU

A high salt diet may have unfavorable effects. It might not be a good idea to put gouda cheese on top of your current diet if it already has a lot of sodium.

All nine essential amino acids are present in gouda cheese. These proteins’ basic building blocks, known as amino acids, give tissues and organs their shape and function. In addition, they provide energy while acting as messengers, enzymes, and antibodies.

A good source of zinc and phosphorus is gouda cheese. The metabolic processes that produce energy, store genetic material and activate enzymes depend on phosphorus. It functions as a buffer to support a typical acid-base balance. In addition, zinc controls immunological response, protein synthesis, and enzyme activity, which is necessary for healthy growth.

When eating Gouda, be mindful of your portion size. Because even a modest serving size includes a considerable number of calories, it’s simple to mistakenly eat more than one serving and significantly increase your calorie consumption. 

Gouda also has a high sodium content, with 348 mg per serving, or 15% of the recommended daily intake. To reduce salt intake, weigh your servings with a food scale before eating, and combine Gouda with naturally low-sodium foods. For example, add Gouda cheese cubes to a spinach salad, or use Gouda to flavor a crustless quiche loaded with vegetables.

Which Cheeses Should You Steer Away from When Losing Weight?

If you’re attempting to lose weight, you should avoid the following cheeses:

1.American cheese

This processed cheese often contains very little nutritional value and numerous unhealthy artificial ingredients and preservatives. Instead, opt for natural cheeses that provide a good amount of calcium and a range of other essential vitamins and minerals that contribute to overall health. 

By avoiding American cheese and instead including nutrient-dense substitutes in your diet, you can make sure to reach your weight-loss goals.

2. Cheddar cheese

One food item to avoid if you’re trying to shed a few pounds is Cheddar cheese – this type of cheese is exceptionally high in fat, with 30g of fat contained within 100g of cheddar

Additionally, it contains high levels of sodium and cholesterol, which are bad for your health in large amounts. By avoiding this type of cheese and opting for low-fat options, you can significantly reduce the number of calories consumed while obtaining the same flavorful experience.

Also, read – How to Get the Energy to Workout

Is Cream Cheese Good for Weight Loss?

Cream cheese quickly becomes a keto favorite for many dieters thanks to its impressive nutritional profile. According to the United States Department of Agriculture (USDA), a single ounce of cream cheese offers nearly 84 calories, 8 grams of fat, one gram of carbs, and 2 grams of protein. 

Cream cheese is a popular dietary staple that packs a powerful punch. Made from either cream or a combination of cream and milk, it contains beneficial lactic acid bacteria, which work together to reduce the weight loss benefits associated with it. 

While its tangy taste may be enjoyed by many, the health effects of cream cheese should be considered. This creamy indulgence can be incorporated into a healthy lifestyle and diet with reduced fats and calories.

This makes it an ideal addition to meals and snacks where you need more fat. Cream cheese has become so popular among those on low-carb diets that there are now wide varieties and flavors available in stores that can be used as part of this lifestyle.

Cream cheese has been popularized as a healthy dairy alternative, and for a good reason. 

  • Not only is it a great source of vitamin A, low in lactose, and a good source of antioxidants, but preliminary research suggests that the probiotic effects of consuming cream cheese may promote weight loss. 

From adding extra flavor to breakfast bagels to being an ingredient for home-cooked lasagna recipes, it’s clear why cream cheese has become so popular; its health benefits can no longer be overlooked!

Is Mozzarella Cheese Good for Weight Loss?

Eating an array of nutrient-dense foods is critical to weight loss success. While mozzarella cheese can undoubtedly fit into a healthy diet plan in moderation, it should be considered before adding it to your pizza or pasta dish. 

As America’s most famous cheese, according to the USDA’s Economic Research Service from 2005, mozzarella cheese packs a high-calorie punch that can make weight loss more difficult if consumed in excess. Therefore, understanding how the calorie and nutrient content will affect your weight loss goals is essential in making the right choice for a healthy lifestyle.

Mozzarella cheese is a nutritious food for weight loss due to its high protein content. 

Just one ounce of skim mozzarella cheese offers: 

  • 222 mg of calcium, 
  • 0.79 grams of carbohydrates, 
  • less than 1 gram of sugar; 
  • all essential considerations for an effective high-protein diet. 

Mozzarella cheese is an excellent Biotin source, also known as Vitamin B7. This water-soluble nutrient doesn’t get stored by the body, so it requires re-supply to ensure proper nutrition. Eating mozzarella cheese regularly gives you a nutritional boost that helps your body in many ways. 

It can help with weight loss due to its low-fat content and aid with overall health since Biotin is essential for helping the body metabolize food properly. A daily serving of this delicious cheese variant gives you access to all the benefits of having sufficient Vitamin B7 in your system.

Additionally, the low-carb content in mozzarella cheese makes it a great dietary option to reach weight loss goals – making it a delicious and intelligent snack choice!

Is Feta Cheese Good for Weight Loss?

Feta cheese is nutritious, with high levels of vitamins and minerals needed for a balanced diet. It is traditionally made from the milk of goats or sheep, and it packs quite a flavor punch – so much so that a little bit goes a long way. 

Feta cheese is a good source of:

  • Calcium
  • Riboflavin
  • Zinc
  • Selenium
  • Phosphorus

Numerous B vitamins, which assist a healthy nervous system, healthy skin, and energy production, are also present in feta cheese.

Feta cheese is an excellent source of calcium, with higher levels than many other cheese varieties. High quantities of this mineral are essential for keeping your bones and teeth healthy. Furthermore, there is evidence that consuming phosphorus and calcium can help improve bone density and prevent osteoporosis. 

Feta cheese also contains high phosphorus, making it a tasty option for your daily nutrient intake. Consider incorporating feta into your diet to enjoy the many health benefits associated with its consumption.

  • Feta cheese contains a unique type of fatty acid called conjugated linoleic acid (CLA). This exciting component has been shown to help reduce body fat and improve body composition over extended periods. 

Several different and rigorous experimental studies have been conducted on CLA, and the results are promising. Through its various properties, it may be possible for those consuming feta to experience numerous positive benefits in terms of their overall health outcomes.

As such, feta can be a great addition to weight loss plans as it adds a burst of rich, salty flavor without requiring large quantities. Moreover, feta cheese makes the perfect topping for any salad – adding just enough saltiness and creaminess while low in fat and calories. All in all, feta can be an excellent addition to any calorie-conscious menu.

Is Parmesan Cheese Good for Weight Loss

Is Parmesan Cheese Good for Weight Loss?

Parmesan cheese is an ideal choice for people trying to manage their weight. It packs a lot of calcium and protein, both of which support the body in metabolizing fat, allowing you to consume fewer calories without having nutrient deficiencies. 

Despite being a dairy product, parmesan is naturally lactose-free. However, it does have some micronutrients. It’s also a good source of:

  • Phosphorus
  • Sodium
  • Potassium
  • Magnesium
  • Vitamin A

Parmesan cheese is a favorite among many cheese lovers and has even been partially officially recognized for its health benefits in Europe. It’s classified as a functional food or a food with medicinal uses due to the bioavailable calcium found within it. This mineral helps to counteract osteoporosis and promotes good bone health. 

Parmesan isn’t just high in calcium; it also contains a significant amount of phosphorus, which is another integral component of healthy bones. With Parmesan regularly featured on dinner plates across the continent and abroad, this delicious yet nutritious cheese has become a dietary staple for many Europeans.

  • Calcium is a vital mineral for healthy blood pressure regulation. It acts as an electrolyte, and you wanted vessels to count promoting, contributing to their flexibility. This is important because flexible blood vessels can more efficiently respond to changes in external pressures. Studies have shown that a calcium-rich diet can help maintain healthy blood pressure levels. For those looking to increase their calcium intake, parmesan cheese is an excellent source of this nutrient. A single ounce of parmesan cheese provides approximately 335 mg of calcium – or close to 26% of the recommended daily value for adults.

On top of that, it is also low-lactose, meaning individuals with sensitivities to dairy products may be able to digest it without difficulty. With Parmesan cheese as part of a healthy balanced diet and regular exercise, anyone can enjoy a healthier lifestyle.

Parmesan cheese is a delicious, versatile food with several health benefits. It’s an excellent source of protein and calcium, two necessary elements for a balanced diet. Unfortunately, it also contains large amounts of calories, ultimately leading to weight gain when consumed in large volumes.

Excess weight can adversely affect our physical health and increase the risk of severe diseases like heart attack and stroke, making it essential to keep the intake of parmesan cheese under control. Luckily, this tasty cheese can still be enjoyed in moderation for its taste and nutritional value.

Also, read – Is Kombucha Good For Weight Loss

Are Mac and Cheese Good for Weight Loss – Read Carefully

While mac and cheese can be comfort food for some, it is unfortunately not an excellent choice for those who are trying to lose weight. 

Traditional mac and cheese dishes are made with butter, cheese, and milk, which contain high levels of saturated fats and sodium. Both these factors make mac and cheese a calorific dish, making it an unhealthy option if you want to stick to a diet promoting weight loss.

For weight loss, portion control can also be quite crucial in the case of mac and cheese. When trying to lose weight, if you absolutely must eat your favorite food, try to consume it in smaller portions rather than a full meal. 

Eating mac and cheese as a snack while on a diet will help you feel filled for longer and prevent you from consuming as much of it as you would if you were eating it for a meal.

Conclusion and final thoughts on the benefits of eating cheese

Regarding weight loss, people tend to ban cheese and other food items from cutting down on a few calories. However, contrary to popular belief, cheese can play a role in helping people reach their desired fitness goals. 

Cheese contains protein and essential nutrients that can improve metabolism, while the fat content adds richness and flavor. 

Therefore, weight watchers can keep cheese in their diet plans as they work towards their weight loss goals.

My name is Barbara Kovalenko. I hold a Bachelor's degree in Human Nutrition from Bogomolets National Medical University in Ukraine and a Master's degree from Boston University in the United States. Over the past few years, I have gained valuable experience as a nutritionist and have since decided to share my knowledge and expertise with a wider audience. Currently, I am working as a nutritional consultant with the Lasta app.