Which cheeses are best for a keto diet. How do different cheese varieties fit into a ketogenic lifestyle. What makes certain cheeses more suitable for keto than others. Can cheese be part of a healthy low-carb eating plan.

Understanding the Ketogenic Diet and Its Relationship with Cheese

The ketogenic diet has gained significant popularity in recent years as an effective method for weight loss and improved metabolic health. This low-carb, high-fat dietary approach aims to shift the body’s primary fuel source from carbohydrates to fats, inducing a metabolic state known as ketosis. In this state, the body becomes incredibly efficient at burning fat for energy.

But where does cheese fit into this dietary equation? Cheese, with its rich fat content and relatively low carbohydrate profile, often emerges as a staple food for many keto enthusiasts. However, not all cheeses are created equal when it comes to supporting ketosis.

Why is cheese considered keto-friendly?

Cheese is generally considered an excellent food choice for those following a ketogenic diet due to its macronutrient composition. Most cheese varieties are:

• High in fat
• Moderate in protein
• Low in carbohydrates

This nutrient profile aligns perfectly with the keto diet’s requirements, making cheese an ideal food to help maintain ketosis while providing essential nutrients and satisfying flavor.

The Best Cheeses for a Ketogenic Diet

When adhering to a ketogenic lifestyle, certain cheese varieties stand out as particularly beneficial. These cheeses not only offer the right macronutrient balance but also provide additional nutritional benefits that can support overall health.

Cheddar Cheese: A Keto Staple

Cheddar cheese has long been a favorite among cheese enthusiasts, and it’s also a top choice for those on a keto diet. A one-ounce (28-gram) serving of mild cheddar cheese typically provides:

• 9 grams of fat
• 7 grams of protein
• Less than 1 gram of carbohydrates

This macronutrient profile makes cheddar an excellent keto-friendly option. Its versatility in cooking and snacking further enhances its appeal. From melting atop low-carb burgers to adding depth to keto-friendly casseroles, cheddar cheese can be incorporated into a wide array of keto recipes.

Gouda: A Flavorful Keto Option

Gouda, with its rich, slightly sweet flavor, is another cheese that fits well into a ketogenic eating plan. Per one-ounce (28-gram) serving, Gouda typically offers:

• 8 grams of fat
• 7 grams of protein
• 1 gram of carbohydrates

This nutrient composition makes Gouda an excellent choice for keto dieters. Its low melting point also makes it ideal for use in various keto-friendly recipes, from topping burgers to enhancing the flavor and texture of low-carb mac and cheese alternatives.

Goat Cheese: A Tangy Keto-Friendly Choice

Goat cheese, also known as chevre, offers a unique tangy flavor that can add variety to a keto diet. A one-ounce (28-gram) serving of goat cheese typically provides:

• 9 grams of fat
• 7 grams of protein
• Minimal carbohydrates

Beyond its keto-friendly macronutrient profile, goat cheese offers additional benefits. It’s lower in lactose compared to many cow’s milk cheeses, making it a potential option for those with mild lactose intolerance. Goat cheese can be enjoyed in various ways on a keto diet, from crumbling over salads to incorporating into keto-friendly appetizers and main dishes.

Blue Cheese: A Bold Keto Option

Blue cheese, known for its distinctive flavor and creamy texture, is another excellent choice for keto dieters. A one-ounce (28-gram) serving of blue cheese typically contains:

• 8 grams of fat
• 6 grams of protein
• 1 gram of carbohydrates

This nutrient profile aligns well with keto diet requirements. Blue cheese’s strong flavor means a little goes a long way, potentially helping with portion control. It can be used to add depth to salads, create flavorful keto-friendly dips, or as a sauce for low-carb vegetable noodles or steaks.

Cheeses to Limit or Avoid on a Ketogenic Diet

While many cheese varieties are keto-friendly, some types may not align well with the diet’s principles. Understanding which cheeses to limit or avoid can help maintain ketosis and maximize the benefits of a ketogenic lifestyle.

Cottage Cheese: A Keto Conundrum

Cottage cheese, often touted as a healthy cheese option, presents a challenge for strict keto dieters. A half-cup (114-gram) serving of full-fat cottage cheese typically contains:

• 5 grams of fat
• 14 grams of protein
• 5 grams of carbohydrates

While not excessively high in carbs, the carbohydrate content can add up quickly if consumed in larger quantities. This makes cottage cheese a food to be cautious with on a ketogenic diet. If incorporated, it should be consumed in moderation and carefully factored into daily carb allowances.

Low-Fat Cheeses: Not Ideal for Keto

Given that the ketogenic diet emphasizes high fat intake, low-fat cheese varieties are generally not recommended. For example:

• Regular cheddar: 9 grams of fat per ounce
• Low-fat cheddar: About 2 grams of fat per ounce
• Non-fat cheese: 0 grams of fat

Opting for full-fat cheese varieties is crucial for those aiming to maintain ketosis and derive energy primarily from dietary fat. Low-fat and non-fat cheeses not only lack the necessary fat content but often contain added ingredients to compensate for the reduced fat, potentially increasing their carbohydrate content.

Processed Cheeses: A Keto No-Go

Processed cheeses, including varieties like American cheese and spray cheese products, are best avoided on a ketogenic diet. While these products often contain sufficient fat, they typically include a mix of cheese and non-cheese ingredients that may not align with keto principles. These additional ingredients can include:

• Whey powder
• Canola oil
• Artificial colors
• Preservatives

These additives can potentially introduce hidden carbs and unnecessary processed ingredients into the diet. Sticking to natural, minimally processed cheeses is generally the best approach for those following a ketogenic eating plan.

Incorporating Cheese into a Ketogenic Meal Plan

Integrating cheese into a ketogenic diet can be both delicious and nutritious when done thoughtfully. Here are some strategies for incorporating keto-friendly cheeses into your daily meals:

Breakfast Ideas

1. Cheese and vegetable omelet
2. Keto-friendly cheese and egg muffins
3. Crumbled goat cheese over a bed of leafy greens

Lunch Options

1. Cheddar-topped bunless burger with avocado
2. Mixed green salad with blue cheese crumbles and olive oil dressing
3. Cheese and cold cut roll-ups

Dinner Suggestions

1. Baked chicken breast topped with Gouda
2. Cauliflower “mac” and cheese using a blend of keto-friendly cheeses
3. Zucchini noodles with a creamy blue cheese sauce

Snack Ideas

1. Cheese crisps made from baked cheddar
2. Celery sticks with cream cheese
3. Olives stuffed with goat cheese

When incorporating cheese into a keto meal plan, it’s important to remember that while cheese is keto-friendly, it should still be consumed in moderation as part of a balanced diet. Tracking macronutrients and portion sizes can help ensure that cheese consumption aligns with overall keto diet goals.

The Nutritional Benefits of Cheese on a Ketogenic Diet

Beyond its macronutrient profile, cheese offers several nutritional benefits that can support overall health while following a ketogenic diet. Understanding these benefits can help keto dieters make informed choices about incorporating cheese into their meal plans.

Calcium Content

Cheese is an excellent source of calcium, a mineral essential for bone health, muscle function, and nerve transmission. For those on a ketogenic diet who may be limiting their intake of calcium-rich foods like milk, cheese can help ensure adequate calcium intake.

Vitamin B12

Many cheese varieties, particularly those made from animal milk, are good sources of vitamin B12. This vitamin plays a crucial role in red blood cell formation, neurological function, and DNA synthesis. For individuals following a ketogenic diet that may limit certain food groups, cheese can be an important source of this essential vitamin.

Conjugated Linoleic Acid (CLA)

Some cheeses, especially those made from the milk of grass-fed animals, contain conjugated linoleic acid (CLA). CLA is a type of fatty acid that has been associated with various health benefits, including potential anti-inflammatory and fat-burning properties.

Probiotics

Certain types of cheese, particularly aged varieties, contain probiotics – beneficial bacteria that can support gut health. While the ketogenic diet sometimes limits fermented foods, incorporating probiotic-rich cheeses can help support a healthy gut microbiome.

Potential Considerations and Precautions

While cheese can be a valuable component of a ketogenic diet, there are some considerations and potential precautions to keep in mind:

Calorie Density

Cheese is calorie-dense, and overconsumption can lead to excessive calorie intake even on a ketogenic diet. It’s important to be mindful of portion sizes and to incorporate cheese as part of a balanced meal plan.

Sodium Content

Many cheese varieties are high in sodium. While sodium requirements may be higher on a ketogenic diet due to increased excretion, individuals with hypertension or other conditions requiring sodium restriction should monitor their cheese intake carefully.

Lactose Intolerance

While many hard, aged cheeses are low in lactose, individuals with severe lactose intolerance may need to exercise caution or opt for lactose-free alternatives.

Quality Matters

Opting for high-quality, minimally processed cheeses from reputable sources can help maximize nutritional benefits while minimizing potential additives or contaminants.

Cheese Alternatives for Keto Dieters

For those following a ketogenic diet who may need to limit or avoid dairy, there are several cheese alternatives that can provide similar flavors and textures while maintaining keto-friendly macronutrient profiles:

Nutritional Yeast

Nutritional yeast is a deactivated yeast that offers a cheesy, nutty flavor. It’s low in carbs and calories while providing a good amount of protein and B vitamins. It can be sprinkled on dishes as a cheese substitute or used in sauces and dressings.

Nut-Based Cheese Alternatives

Many companies now produce nut-based cheese alternatives, often made from almonds, cashews, or macadamia nuts. These products can vary in their carbohydrate content, so it’s important to check labels carefully. Some brands offer keto-friendly options that are low in carbs and high in healthy fats.

Coconut-Based Cheese Alternatives

Coconut-based cheese alternatives are another option for those avoiding dairy. These products are often high in fat and low in carbs, making them potentially suitable for a ketogenic diet. However, they may not provide the same protein content as dairy cheese.

Seed-Based Cheese Alternatives

Some companies produce cheese alternatives using seeds like sunflower or pumpkin seeds. These can provide a cheese-like texture and flavor while offering a different nutrient profile. As with all alternatives, it’s crucial to check the nutritional information to ensure they align with ketogenic diet principles.

When considering cheese alternatives, it’s important to carefully review the ingredient list and nutritional information. Some plant-based cheese alternatives may contain added starches or sugars that could increase their carbohydrate content, making them less suitable for a strict ketogenic diet.

The Best and Worst Cheeses to Choose

The keto diet is a low carb, high fat diet often used to promote weight loss.

The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source.

For that reason, certain foods are better suited for the keto diet than others. In particular, cheese is an ideal keto food due to its high fat, moderate protein, and low carb content.

This article reviews some of the best and worst types of cheese to eat when following a keto diet.

Those who follow a keto diet severely limit their carbohydrate intake.

Further, keto dieters typically prioritize foods that are high in fat to make up for the calories they miss out on when restricting carbs.

This means cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs.

Still, some cheeses are more suitable than others due to variations in fat content and level of processing.

Summary

Cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Still, some types may be better than others due to variations in fat content and level of processing.

These cheeses boast a high fat content and are minimally processed, so they’re a perfect match for the keto diet.

Cheddar cheese

Cheddar is a popular yellow cheese.

Varieties range in flavor from sharp to mild, so most people can find a type that suits their taste preferences.

Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This means it’s a good fit for the keto diet (1).

With a perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting atop sandwiches, lettuce-wrapped burgers, low carb bread, and casseroles.

Gouda

Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk.

With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet (2).

Gouda has a fairly low melting point, so it can be used to top burgers or added to your favorite keto mac and cheese recipe.

Goat cheese

Goat cheese, also known as chevre, is a creamy cheese made from goat’s milk. It boasts a tart flavor that is sometimes described as gamy or earthy.

A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent cheese to enjoy when following the keto diet (3).

While not particularly good for melting, goat cheese works well in appetizers, salads, casseroles, and omelets.

In addition, goat cheese is lower in lactose than many other kinds of cheese made from cow’s milk. As such, people with lactose intolerance may be better able to digest it (4).

Blue cheese

Blue cheese is a unique cheese. It’s made using cultures of a specific type of mold to develop deep flavors and a creamy texture.

Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving (5).

Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

Summary

Some of the best cheeses to eat on the keto diet are cheddar, Gouda, blue cheese, and goat cheese due to their suitable high fat and low carb content.

Cheeses to avoid on the keto diet include higher-carb and processed varieties.

Cottage cheese

Cottage cheese is a fresh cheese made by separating casein curds and liquid whey — the two major milk proteins.

While cottage cheese is generally considered a healthy cheese option, its nutrient profile doesn’t work well with the keto diet.

A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs (6).

While it’s not particularly high in carbs, even small amounts add up quickly. Thus, it’s best not to eat too much cottage cheese when on a keto diet.

Low fat cheese

Considering that the keto diet focuses on high fat, low carb foods, it’s best to avoid low fat cheese varieties.

Regular cheddar provides 9 grams of fat per 1-ounce (28-gram) serving. For comparison, the same serving size of low fat cheddar or colby cheese has about 2 grams of fat. You can even buy nonfat cheese, which has no fat (1, 7, 8).

If your goal is to fuel your body with fat through ketosis, you should stick to full-fat cheese.

Processed cheeses

Another cheese category you’ll likely want to avoid if following a keto diet is processed cheeses.

This includes varieties like American cheese, spray-can cheese, and other products that contain a mix of cheese and noncheese ingredients.

While they usually have plenty of fat, they tend to also contain ingredients that you wouldn’t find in naturally produced cheeses. These may include whey powder, canola oil, added colors, and preservatives (9, 10).

A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases. That means you should limit how many processed foods you eat, regardless of whether you follow the keto diet (11, 12).

Summary

While most cheeses fit well into the keto diet, some types are not ideal due to their nutrient ratios and level of processing. These include cottage cheese and low fat and processed cheeses.

The keto diet is a low carb, high fat diet. It requires strict adherence to maintain ketosis, a state in which your body uses fat instead of carbs as its primary fuel source.

To make up for calories lost through carb restriction, keto dieters eat many high fat foods such as cheese.

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

If you’re following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Just one thing

Try this today: Hungry for a snack? Make these keto-friendly appetizer bites. Spread goat cheese on a thick slice of cucumber, top with smoked salmon or turkey, and finish with another cucumber slice. Assemble with a toothpick and enjoy! You can add fresh dill, “everything bagel” seasoning, or mashed avocado for extra flavor.

Was this helpful?

The 9 Healthiest Types of Cheese

Many varieties of cheese can provide protein and other important nutrients, including mozzarella, blue cheese, and feta, among others.

Cheese is a dairy product that comes in hundreds of different textures and flavors.

It’s produced by adding acid or bacteria to milk from various farm animals, then aging or processing the solid parts of the milk.

The nutrition and taste of cheese depend on how it is produced and what milk is used.

Some people are concerned that cheese is high in fat, sodium, and calories. However, cheese is also an excellent source of protein, calcium, and several other nutrients.

Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis. That said, some cheeses are more nutritious than others.

Here are 9 of the healthiest types of cheese.

Mozzarella is a soft, white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo or cow’s milk.

Mozzarella is lower in sodium and calories than most other cheeses. One ounce (oz.), or 28 grams (g) of full-fat mozzarella contains (1):

• Calories: 85
• Protein: 6 g
• Fat: 6 g
• Carbs: 1 g
• Sodium: 6% of the Daily Value (DV)
• Calcium: 11% of the DV

Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum (2).

Both animal and human studies show that these probiotics may improve gut health and regularity, promote immunity, and decrease inflammation in your body (3, 4, 5).

One older study in 1,072 older adults found that drinking 7 oz. (200 milliliters) per day of fermented dairy containing Lactobacillus fermentum for 3 monthssignificantly reduced the duration of respiratory infections, compared to not consuming the drink (6).

Therefore, dairy products like mozzarella that contain this probiotic may strengthen your immune system and improve your body’s response against infections. However, more research is needed.

Mozzarella tastes delicious in Caprese salad — made with fresh tomatoes, basil, and balsamic vinegar — and can also be added to many recipes.

summary

Mozzarella is a soft cheese that’s lower in sodium and calories than most other cheeses. It also contains probiotics that may boost your immune system.

Blue cheese is made from cow, goat, or sheep’s milk that has been cured with cultures from the mold Penicillium (7).

It is typically white with blue or grey veins and spots. The mold used to create blue cheese gives it a distinctive odor and bold, tangy flavor.

Blue cheese is very nutritious and is a good source of calcium. One oz. (28 g) of blue cheese made with whole milk contains (8):

• Calories: 100
• Protein: 6 g
• Fat: 8 g
• Carbs: 1 g
• Sodium: 14% of the DV
• Calcium: 12% of the DV

Since blue cheese is high in calcium, a nutrient necessary for optimal bone health, adding it to your diet may help prevent bone-related health issues.

In fact, calcium deficiency may be linked to decreased bone strength and an increased risk of osteoporosis, which causes bones to become weak and brittle (9).

Blue cheese tastes great on top of burgers, pizzas, and salads made with spinach, nuts, and apples or pears.

summary

Blue cheese has distinctive blue or grey veins and a tangy taste. It’s a good source of calcium, which may promote bone health and help prevent osteoporosis.

Share on PinterestImage credit: Sunny Forest/Adobe Stock

Feta is a soft, salty, white cheese originally from Greece. It’s typically made from sheep’s or goat’s milk. Sheep’s milk gives feta a tangy and sharp taste, while goat’s feta is milder.

Because feta is packaged in brine to preserve freshness, it can be high in sodium. However, it is typically lower in calories than most other cheeses.

One oz. (28 g) of full-fat feta cheese provides (10):

• Calories: 75
• Protein: 4 g
• Fat: 6 g
• Carbs: 1 g
• Sodium: 14% of the DV
• Calcium: 11% of the DV

Feta, like all full-fat dairy, provides conjugated linoleic acid (CLA), which is associated with many benefits, including reduced body fat and improved body composition (11).

One study in 54 people with obesity found that taking 3 g of a CLA supplement per day for 3 months decreased body fat mass and body fat percentage, compared to a placebo (12).

Thus, eating CLA-containing foods like feta may help improve body composition.

However, research is limited and has mostly focused on CLA supplements. Therefore, more studies on the effects of foods that contain CLA, such as feta, are needed.

To add feta cheese to your diet, try crumbling it over salads, adding it to eggs, or whipping it into a dip to eat with fresh vegetables.

summary

Feta is a Greek cheese that’s higher in salt but lower in calories than other cheeses. It also contains CLA, a fatty acid linked to improved body composition.

Cottage cheese is a soft, white cheese made from the loose curds of cow’s milk. It’s thought to have originated in the United States.

Cottage cheese is much higher in protein than other cheeses. A 1/2-cup (110-g) serving of low fat cottage cheese provides (13):

• Calories: 90
• Protein: 12 g
• Fat: 3 g
• Carbs: 5 g
• Sodium: 15% of the DV
• Calcium: 9% of the DV

Since cottage cheese is high in protein but low in calories, it is often recommended for weight loss.

Several studies indicate that eating high protein foods like cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss (14).

A study in 30 adults found that cottage cheese was just as filling as an omelet with a similar nutrient composition (15).

Thus, adding cottage cheese to your diet may help you feel fuller after meals and reduce your calorie intake.

It tastes great spread on toast, blended into smoothies, added to scrambled eggs, or used as the base for dips.

summary

Cottage cheese is a fresh, clumpy cheese that’s loaded with protein. Adding cottage cheese to your diet can help keep you full and may support weight management.

Share on PinterestImage credit: Eugene Mymrin/Getty Images

Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese.

A 1/2-cup (124-g) serving of whole-milk ricotta contains (16):

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

The protein in ricotta cheese is mostly whey, a milk protein that contains all of the essential amino acids that humans need to obtain from food (17).

Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels (18, 19, 20).

One review of 22 studies found that supplementing with whey protein reduced levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and hemoglobin A1c, a marker of long-term blood sugar control. However, this study focused on whey supplements rather than whey from dairy foods (20).

While ricotta may offer similar benefits, more research on whey from whole foods is needed.

Ricotta cheese tastes delicious in salads, scrambled eggs, pasta, and lasagna. It can also be used as a base for creamy dips or served with fruit for a sweet-and-salty snack.

summary

Ricotta is a creamy, white cheese that’s loaded with protein. The high quality whey found in ricotta may promote muscle growth and help lower blood pressure.

Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. It’s made from raw, unpasteurized cow’s milk that’s aged for at least 12 months to kill harmful bacteria and produce a complex flavor (21).

The final product is loaded with nutrients. One oz. (28 g) of Parmesan cheese provides (22):

• Calories: 111
• Protein: 10 g
• Fat: 7 g
• Carbs: 1 g
• Sodium: 15% of the DV
• Calcium: 26% of the DV

A 1-oz. (28-g) serving also contains 16% of the DV for phosphorus (22).

Since Parmesan is rich in both calcium and phosphorus — nutrients that play a role in bone formation — it may promote bone health (23).

One 2014 study in around 5,000 adults found that higher dietary intakes of calcium and phosphorus were significantly associated with better bone mass in certain parts of the body — including the femur, the longest human bone (24).

Finally, since it is aged for a long time, Parmesan is very low in lactose and can usually be tolerated by most people who have lactose intolerance (25).

Grated Parmesan can be added to pastas and pizzas. You can also sprinkle it on eggs or spread slices on a cheese board with fruit and nuts.

summary

Parmesan is a low lactose cheese that’s high in calcium and phosphorus, which may promote bone health.

Share on PinterestImage credit: Sunny Forest/Adobe Stock

As the name suggests, Swiss cheese originated in Switzerland. This semi-hard cheese is normally made from cow’s milk and features a mild, nutty taste.

Its signature holes are formed by bacteria that release gases during the fermentation process (21).

One oz. (28 g) of Swiss cheese contains (26):

• Calories: 111
• Protein: 8 g
• Fat: 9 g
• Carbs: less than 1 g
• Sodium: 2% of the DV
• Calcium: 19% of the DV

Since it is lower in sodium than most other cheeses, Swiss cheese is often recommended for anyone who needs to monitor their salt intake, including people with high blood pressure (27).

What’s more, research shows that Swiss cheese hosts various compounds that inhibit angiotensin-converting enzyme (ACE) (28).

ACE narrows blood vessels and raises blood pressure in your body — so compounds that stifle it could theoretically help lower blood pressure (29).

However, studies on the effects of other types of cheese that contain compounds that can inhibit ACE have found no effect on blood pressure (30).

Furthermore, more research is needed, as there are no studies on the effects of Swiss cheese on blood pressure specifically.

To incorporate Swiss cheese into your diet, you can eat it with fruit or add it to sandwiches, egg bakes, burgers, and French onion soup.

summary

Swiss cheese has less sodium than most other cheeses and offers compounds that may help lower blood pressure. However, more research is needed.

Cheddar is a widely popular semi-hard cheese from England.

Made from cow’s milk that has been matured for several months, it can be white, off-white, or yellow. The taste of cheddar depends on the variety, ranging from mild to extra sharp.

One oz. (28 g) of sharp cheddar cheese contains (31):

• Calories: 115
• Protein: 7 g
• Fat: 9 g
• Carbs: 1 g
• Sodium: 8% of the DV
• Calcium: 15% of the DV

In addition to being rich in protein and calcium, cheddar is a good source of vitamin K — especially vitamin K2 (32).

Vitamin K is important for heart and bone health. It prevents calcium from being deposited in the walls of your arteries and veins (33).

Inadequate vitamin K levels can cause calcium buildup, inhibiting blood flow and leading to an increased risk of blockages and heart disease (34, 35).

To prevent calcium deposits, it’s important to get enough vitamin K from foods. As K2 from animal foods is better absorbed than K1 found in plants, K2 may be especially important for preventing heart disease (32, 33).

Eating cheddar is one way to increase your vitamin K2 intake. You can add it to charcuterie plates, vegetable dishes, burgers, and eggs.

summary

Cheddar is rich in vitamin K2, a nutrient that prevents calcium from building up in your arteries and veins. Getting enough vitamin K2 may decrease your risk of heart disease.

Share on PinterestImage credit: Aleks/Adobe Stock

Goat cheese, also known as chèvre, is a tangy, soft cheese made from goat’s milk.

It’s available in several forms, including spreadable logs, crumbles, and varieties made to resemble Brie.

Goat cheese is highly nutritious, with 1 oz. (28 g) providing (36):

• Calories: 75
• Protein: 5 g
• Fat: 6 g
• Carbs: 0 g
• Sodium: 6% of the DV
• Calcium: 3% of the DV

In addition, goat’s milk has more medium-chain fatty acids than cow’s milk. These types of fat are rapidly absorbed in your body and less likely to be stored as fat (37, 38).

Furthermore, goat cheese may be easier for some people to digest than cheese made from cow’s milk. This may be because goat’s milk is lower in lactose and contains different proteins.

In particular, goat cheese contains A2 casein, which may be less inflammatory and less likely to cause digestive discomfort than the A1 casein found in cow’s milk (39, 40).

Crumbled goat cheese can be added to salads, pizzas, and eggs. What’s more, whipped goat cheese makes a delicious dip for fruit or vegetables.

summary

Goat cheese is lower in lactose and contains proteins that may be more easily digested than those in cheeses from cow’s milk.

Cheese is a widely consumed dairy product.

Most cheeses are a good source of protein and calcium, and some offer additional health benefits. In particular, certain cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease your risk of heart disease.

However, as some cheese can be high in sodium or fat, it’s still worth keeping an eye on your intake.

Overall, cheese can be a nutritious addition to a healthy, balanced diet.

Cheese diets: losing weight by summer delicious

05/15/2018

Summer, sea, bikini – the inevitable proximity of the beach season makes us increasingly look for miracle remedies to tighten our figure. And if sports, despite all its usefulness and effectiveness, unfortunately, will not give an instant effect, then some diets will allow you to lose a couple of extra pounds quickly, and most importantly, without harm to the body. One of these diets is cheese, the features and varieties of which we will discuss in the article.

Peculiarities of the cheese diet

Why should a cheese-based diet be preferred? Cheese is a dietary product enriched with protein. Due to the content of numerous nutrients and vitamins in cheese, the body will be provided with all the necessary elements, and will also avoid weakening. By limiting the diet and reducing the amount of carbohydrates, you can easily lose weight, and a sufficient amount of protein will allow you not to feel hungry and tired.

In addition to the above, the cheese diet has other undeniable advantages:

• cheese is easy to digest and does not cause a feeling of heaviness;
• efficiency: you can lose up to 5 kilograms in a week;
• due to the fractional nutrition, there will be no feeling of hunger;
• is easy to return to normal diet.

And of course, for all cheese fans, the diet will be a real pleasure, because you will eat enough of your favorite product per day and even choose which kind of cheese to treat yourself to on a given day. But in order to get the maximum effect and achieve your goals, you should still follow some recommendations.

Things to remember during and after the cheese diet

The ideal time to start this type of diet is during the summer. Nutritionists say that in the heat, the human body needs less meat and more animal proteins, which can be provided by frequent consumption of cheese. So you can not be afraid and boldly lose weight with the help of your favorite dairy product for the long-awaited trip to the sea.

For best results, choose low-fat cheeses, optimal fat content is 40% or less. So lovers of hard cheeses can safely use Parmesan, aged Cheddar, as well as the author’s “Novgorod-Seversky” cheese. Those who prefer soft cheeses can treat themselves to Brynza, Feta and Ricotta.

It is very important not only to follow the diet, but also to get out of it correctly. Otherwise, the lost kilograms will return even faster than they were dropped. Due to the nutritional value of cheeses, after the diet, other foods can be introduced into the diet gradually, without experiencing an urgent need for them. Fruits, vegetables, bread should be added in small portions within 3-5 days. And to maintain the effect obtained, adhere to the principles of fractional nutrition further.

Types of cheese diet – choose your favorite

1. Cheese diet with fractional diet

Duration: 8-10 days.

How much you can lose: 5 kg.

Features: frequent meals in small portions. Breakfast is best to start at 8 am, and the last snack should be done no later than 8 pm. It is advisable to eat every two and a half hours.

Sample menu:

• breakfast – tea/coffee without sugar;
• second breakfast – soft-boiled chicken egg;
• lunch – 200 g of boiled chicken or beef;
• afternoon snack – 150 g of hard cheese;
• dinner – 250 g fat-free cottage cheese;
• second dinner – a glass of yogurt.

It is recommended to drink as much liquid as possible during the diet, namely, herbal decoctions, green tea, water.

2. Cheese diet with 3 meals a day

Duration: 7-10 days.

How much to lose: 5-7 kg.

Features: food should be taken 3 times a day, completely excluding fruits, sugar and juices from the diet. You can eat moldy cheeses, but at the same time reduce portions.

Sample menu:

• breakfast: 100 g of hard cheese or 200 g of low-fat cottage cheese, coffee without sugar and cream;
• lunch: light soup without potatoes (vegetable or cream soup), vegetable salad with cheese, coffee;
• dinner: 70 g of cheese and natural yoghurt or kefir.

3. Diet for lovers of the classic couple: cheese + wine

Duration: 2 days (no more!).

How much you can lose: up to 1.5 kg.

Features: the diet menu consists of 5 meals, during each you need to eat 100 g of hard cheese with a crust of bread and drink 50 ml of dry white wine. Between meals, you need to drink about half a liter of liquid (green tea or clean water).

Choose the diet that you like the most, but remember: only patience, willpower and the right approach will allow you to get the figure of your dreams!

Category: Expert advice

Share on social networks:

Recent publications

All tips

Cheese diet – quickly and effectively

Protein is an indispensable element in nutrition, without it the body starves and gets sick. It is on protein that they pay the most attention in various diets, protein diets are considered the most sparing, although inferior.

One of the foods with a lot of complete protein is cheese, but cheese protein belongs to a special type – it is a protein from animal milk, which was originally intended for feeding cubs, and therefore it is digested more easily than the usual meat protein.

There are many options for a cheese diet, none of which can be called ideal, since they are quite strict and restrictive. However, due to calorie reduction, but protein supplements are relatively easy to tolerate – the main thing is not to overdo it and not stick to them for a long time.

The benefits and choice of cheese

Cheese is a protein-fat concentrate of milk, which means that it also contains vitamins with minerals. Cheeses contain a lot of fat-soluble vitamins A and D, cheeses are rich in calcium and phosphorus, which is important for bone and circulatory systems, cheese contains special substances that stimulate the production of endorphins and give rest to the nervous system.

Cheeses are traditionally made from cow’s milk, although there are also goat, buffalo, mare or soy cheeses made from plant-based milk. In addition, for people with impaired digestion of milk sugar, lactose-free cheeses are used.

Various ingredients are added to the cheese – salt, spices, mold for sourdough and spice, cheeses are melted and soaked in special sauces . All this is done with the aim of diversifying tastes. Cheeses differ in the level of fat content and hardness, this is important for making a diet – it mainly requires low-fat varieties of cheeses, not more than 10-15% fat, without spices and unsalted. Give preference to hard cheeses.

About diets

All kinds of cheese diets are divided into two groups – unloading and low-calorie . The essence of the first is a shake-up of the body due to a sharp restriction of nutrients and a load of protein for one or two days in combination with wine.

In the second diet there is a restriction of the intake of carbohydrates in the body, their replacement with fats and proteins from cheese, as well as the addition of additional products to the diet. Due to this, the splitting of one’s own carbohydrate and fat reserves is stimulated.

Both diet options are strict and should be practiced no more than once every six months – the body is too stressed.

Contraindications

Unloading diet with cheese and especially alcohol is strictly prohibited for people with diseases of the nervous system, kidneys and liver, pregnant and lactating, as well as people taking medications.

Others who wish to use the cheese diet should consult a doctor and assess their health status. Remember that you should not unload for more than two days (with the cheese-wine option) and sit on a cheese diet for more than ten days in a row. In addition, before starting, during the diet and after its completion, a course of multivitamins is necessary, since dieting limits the body in vitamins.

Wine and cheeses

This is one of the most extreme unloadings – it significantly strains the liver, but the French are very fond of it, connoisseurs of fine wines and expensive cheeses. On our Russian cheese and port wine, this will, of course, be completely different, so choose quality cheese and dry white wine. As a result of such unloading, the body, on average, loses from a kilogram to two. There is no need to talk about a poor liver.

The daily ration includes:

• a piece of wholemeal bread,
• five servings of cheese – an average of 60-70 g each,
• five glasses of wine – about 50 ml each, 9001 4
• drinking in in the form of pure water or unsweetened green tea – up to two liters per day.

We eat five times a day, eating cheese and drinking it with wine, the last glass – no later than seven in the evening. It is advisable to do this during the holidays or weekends – the body can react sharply to cheese and alcohol.

You will have a hard time – alcohol stimulates your appetite, and cheese will “burn” in your stomach extremely quickly, drink water, it will be easier, and the dehydration effect of alcohol will be less.

The authors position this diet as a ten-day diet and promise weight loss by 10 kilograms , hence its name – you do not need to buy ten varieties of cheese for the diet. According to its creators, it is well tolerated: despite all its severity, there is no feeling of hunger and a painful desire to empty the refrigerator.

Doctors are not so optimistic in such statements and warn that such a load of protein is only possible for an absolutely healthy liver and kidneys, if you have problems, you must refuse it, otherwise you will get an exacerbation.

In addition, almost no one, except perhaps the authors themselves, can not stand all ten days – with all the love for meat and cheese, ten days of constant consumption can make you hate it for the rest of the time. And remember that such a sharp reduction in carbohydrates in the diet can lead to a dangerous condition – acetemia, this is the accumulation of ketone bodies (acetone and its metabolites) in the blood, which can lead to toxicosis and nausea.

Ten Cheese diet menu

Day 1

• For breakfast – hard cheese (20 g), yogurt (200 g), apple.
• For lunch – hard cheese (20 g), three large tomatoes, a bunch of greens.
• For an afternoon snack – hard cheese (20 g), fresh cucumber (100 g).
• For dinner – 100 g boiled chicken breast (without skin).

Day 2

• For breakfast – boiled potatoes (200 g), hard cheese (30 g).
• For lunch – salad of 100 g of cabbage mixed with 100 g of radish.
• For an afternoon snack – a glass of milk, hard cheese (20 g).
• For dinner – boiled carrots (200 g), hard cheese (20 g).

Day 3

• For breakfast – salted pea puree (150 g), tea without sugar.
• For lunch – salted boiled asparagus (200 g), hard cheese (30 g).
• For an afternoon snack – hard cheese (20 g), cucumber (200 g).
• For dinner – boiled beans with salt (100 g), hard cheese (15 g).

Day 4

• For breakfast – hard cheese (20 g), 20 ml of yogurt, bell pepper (100 g).
• For lunch – boiled salted broccoli (100 g).
• For an afternoon snack – hard cheese (40 g), lettuce leaves (6 pcs.).
• For dinner – 100 g of boiled meat – veal, rabbit or fresh beef.

Day 5

• For breakfast – hard cheese (20 g), 100 g tomatoes, 200 g kefir.
• For lunch – eggplant stewed with garlic, salted (200 g), hard cheese (20 g).
• For an afternoon snack – hard cheese (20 g), fresh cucumber (100 g).
• For dinner – celery root (50 g), boiled turkey breast (100 g) without skin.