Keto Diet Cheese: 5 Types to Eat and 5 Types to Avoid

The ketogenic diet, or the keto diet for short, is a high-fat (70 to upwards of 80 percent), moderate-protein, and low-carb diet. A common goal on the plan: to change your body’s biochemistry and, in turn, lead to weight loss.

“Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat,” says Olivia Wagner, RDN, a functional dietitian at Liv Nourished in Chicago. In metabolic terms, this process is called ketosis.

One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. “Cheese can add flavor, variety, and new textures into your meals,” says Wagner, adding that the best varieties for the keto diet are high-quality, grass-fed, and full-fat. (Just remember: Cheese isn’t “unlimited” in a keto diet, as it still contains calories and carbs; it’s also high in saturated fat, which is a less heart-healthy option than unsaturated fats, per the American Heart Association. )

RELATED: What Are the Potential Health Benefits and Risks of the Keto Diet?

Cheese might not be the first food you think of when it comes to weight loss, and yet some research suggests the food may be beneficial for this purpose. For example, in a study on more than 2,500 men who self-reported their intake of dairy products, a higher consumption of cheese specifically was associated with a lower BMI after a five-year follow-up, per an study published in October 2018 in Nutrients. (That said, cheese is high in calories, and so while it can fit into a weight loss or maintenance diet, it’s best enjoyed in moderation.)

Some studies have also suggested that cheese may benefit certain health outcomes, too. Cheese may be linked to better cognition with age, concluded an observational study published in the Journal of Alzheimer’s Disease in February 2021. And an earlier meta-analysis on 29 cohort studies, which involved more than 938,465 people and was published in the April 2017 issue of the European Journal of Epidemiology, found that participants who ate 10 grams (g) of cheese (or about ⅓ of an ounce) per day had a slightly lower risk of cardiovascular disease than those who did not. (However, this conclusion was based on a single study. It also relied on “food frequency questionnaires,” a method that’s validated by science but is error-prone because it relies on the memories of participants. It’s also important to note that in all of this research, the authors write that more research needs to be done to determine a potential mechanism.)

If you find that your results are plateauing while on keto, you may want to take it easy on the cheese, says April Murray, RDN, founder of Orange County Nutrition Coaching in Costa Mesa, California. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she says. If you find you tolerate it okay, there’s no reason to omit it, but if you’re struggling with gastrointestinal side effects or water retention — or if you find that you’re not losing weight despite being in ketosis — it may be time to discuss the role of dairy in your diet with your healthcare team.

If you’ve decided to add cheese to your keto diet menu, you should also know that not all cheeses are created equal. Here’s what you need to know about which cheeses to eat, which to limit, and which to skip altogether.

RELATED: 15 Burning Questions About the Keto Diet, Answered

The 5 Best Types of Cheese to Eat on the Keto Diet

Do Milk, Cheese & Yogurt Have Carbohydrates?

Dairy foods like milk, cheese, and yogurt are typically recognized nutritionally for containing calcium and protein. While these dairy-based items tend to be higher in protein and fat, they do have some carbohydrates. Naturally occurring carbs should still be considered a part of dairy’s nutrition profile.

Lactose, Natural Milk Sugar

Dairy foods contain a balance of protein, fat, and carbohydrates. The proportions depend primarily on the amount of milk fat and protein included. The carbs in dairy foods come from a naturally occurring sugar that is unique to milk, called lactose. Some amount of lactose is in the majority of dairy foods except for those that purely isolate the fat, like butter, or the protein, like whey powder.

Lactose is a type of sugar, meaning it is a monosaccharide that is quickly broken down. Lactose gives the sweet flavor to plain milk and yogurt. It contributes 4 calories per gram. Because it is a sugar, it is important that diabetics and dieters monitor the amount they consume.

Carbohydrates in Milk

What Food Group Has the Least Amount of Carbohydrates?

Milk has a pretty consistent amount of lactose in it, making the carbohydrate values similar across different types. One cup of whole milk has about 12 g of carbohydrates. One cup of low-fat milk, which has 1 percent milk fat, has about 13 g of carbohydrates. One cup of nonfat milk, which has no fat included and is also called “fat free,” has about 13 g of carbohydrates, too. Look out for added sugars in flavored milk, such as chocolate or strawberry, which will significantly increase the carbohydrate values.

Carbohydrates in Cheese

Since cheese is high in protein and fat, it tends to be very low in carbohydrates. One ounce of cheddar cheese has less than half a gram of carbs, which will show up as a zero on the Nutrition Facts panel. There are a few more carbohydrates in mozzarella cheese, since it is a little lower in fat. It has about 1 g per ounce. American cheese, which is actually considered a “processed cheese food” rather than a true cheese, also has about a half a gram of carbohydrates per ounce.

Carbohydrates in Yogurt

Calories in Paneer Cheese

Yogurt tends to have a wider range of carbohydrates because of the many different types. Yogurt can be made from whole, low-fat, or nonfat milk. There are also high-protein Greek styles. Yogurt can also be sweetened with sugar, high fructose corn syrup, or sugar-free artificial sweeteners. Check the Nutrition Facts on the label to see exactly how many carbohydrates are on the brand and type of yogurt purchased.

Plain yogurt from whole milk will have about 11 g of carbohydrates per cup. A low-fat fruit-flavored yogurt will have about 47 g of carbohydrates per cup. And a flavored sugar-free nonfat yogurt will have about 18 g of carbohydrates per cup.

17 Low Carb Cheese (High Fat/Protein!)

Let’s talk low carb cheese, ya’ll! You know that I am a sleuth when it comes to finding delicious low carb foods for you…

While cheese isn’t commonly thought of when searching for low carb snacks, it should be! Because it’s a fantastic option when looking for high protein low carb foods.

There are SO many different types that there’s something for everyone. It’s also rich in protein and calcium and OH SO tasty! The best part? Almost all cheeses are considered high fat low carb foods, making them keto friendly.

I’ve taken the guesswork out to make snacking your main priority! Here we go…

Best 10 Low Carb Cheese Options

It’s hard to narrow down the list of the top low carb cheese options because they’re all so danggg good! So let’s take a look at the varieties that have under 1 gram of carb per 1 ounce serving…

Here are the 10 best low carb cheese options:

1. Cheddar cheese
2. Brie cheese
3. Parmesan cheese
4. Gruyere cheese
5. Manchego cheese
6. Burrata cheese
7. Provolone cheese
8. Goat cheese
9. Muenster cheese
10. Mozzarella cheese

What Are the Carbs in Cheese?

Surprisingly, there really aren’t a lot of carbs in cheese, which is great news for us low carb eaters! Check out the carb counts below of some of my favorite low carb cheese options. Get to munching!

See below from the USDA Food Composition Databases for the carb counts in 1 ounce of cheese (the size and shape of about 4 small die):

1. ZERO grams of carbs in gruyere cheese
2. ZERO grams of carbs in manchego cheese
3. ZERO grams of carbs in burrata cheese
4. 0.3 grams of carbs in provolone cheese
5. 0.5 grams of carbs in brie cheese 
6. 0.6 grams of carbs in cheddar cheese
7. 0.9 grams of carbs in parmesan cheese (hard, not shredded)
8. 0.12 grams of carbs in goat cheese
9. 0.32 grams of carbs in muenster cheese
10. 0.68 grams of carbs in mozzarella cheese
11. 1 gram of carbs in gorgonzola (crumbled)
12. 1 gram of carbs in romano cheese
13. 1 gram of carbs in swiss cheese
14. 1 gram of carbs in gouda cheese
15. 1 gram of carbs in feta cheese
16. 1. 5 grams of carbs in cream cheese 
17. 3 grams of carbs in ricotta cheese

If you don’t see your favorite cheese on the above list, leave me a comment below and I’ll be sure to add it in.

Please note that different brands and types (low fat, reduced fat, whole milk, etc,) will yield varying nutritional carbohydrate counts — read the label on specific products to get an extract breakdown.

Cheese To Watch Out For

The exception to these cheeses are specialty cheeses, which often use ingredients such as wine, fruit, or chocolate—this will ultimately change the carb count.

Also, look out for Gjetost Cheese — it’s a Norwegian cheese that’s best described as a caramel tasting, butter-y fudge like cheese. Needless to say, this stuff contains 12.1 grams of carbs per ounce!

Why Are There Less Carbs In Cheese Than Milk

There are fewer carbs in cheese than in milk due to lactose, milk’s naturally occurring sugar, which translates into a carbohydrate. Most lactose is removed during the cheese making process, when it’s broken down into glucose, then lactic acid.

Unfortunately, there’s no such thing as a low carb milk. However, there are plenty of milk alternatives, lower in carbs/calories, that’re made from: almonds, coconut, cashews, flax, etc. Be sure to check the labels and get unsweetened when available.

How To Eat Cheese On A Low Carb Meal Plan

Here are some tips on eating cheese when you are living the low carb lifestyle!

How Can I Eat Cheese For Dessert?

A fantastic way to eat healthier for dessert is by pairing low carb fruits with cheese.

Personally, berries, cheese and crackers (with low carb flour) are my go-to snack. They also travel well, so I can grab them and go!

You can also make a low carb cheesecake (don’t forget about your sugar alternative options such as erythritol!) or fatbombs combining cream cheese and your favorite crust/fruit.

How Can I Eat Cheese For Lunch?

A personal snacking combination of mine is low carb jerky with low carb cheese. They’re both great sources of protein and satiate my mid-day hunger pains! Hanger no more!

They also make for great snacks on the go — bring a few cheese sticks and a bag of jerky on your next hike and you’ll be one happy adventurer.

How Do I Turn Cheese Into A More Substantial Snack?

I’m a professional snacker and there’s nothing I love more than a handful of low carb nuts, but that simply isn’t enough to tide me over till the next meal…

So I like to throw together my own little high protein low carb snacks box (watch out Starbucks) with some low carb cheese, hard boiled eggs, nuts and low carb peanut butter on celery — De-lish (and wayyy less expensive)!

Cheese Recipes

Still hankering for some cheese? Think beyond cheese sticks and slices my friends…

Cheese isn’t just a flavor booster in your low carb beans for chili! It’s the taco shell, the sauce, the dessert, the chips, the whatever you want it to be! Check out these other cheesy recipes to get inspired:

Conclusion

I hope you learned a little something and are now a cheese whiz! Hah! I love to read your comments! Write them below!

Low-Carb Cheese Options for the Keto Diet

While the keto diet comes with plenty of restrictions, it also allows you to eat plenty of one of the most beloved forms of dairy – cheese! But not all cheeses are as keto-friendly as others. To help you fill your fridge with keto-friendly fromage, here’s a full list of high-fat, low-carb cheese types!

1. Halloumi Cheese

Fat: 9g of fat per ounce
Carbs: 0g carbs per ounce*

Halloumi cheese originated in Cyprus and is extremely popular throughout Greece and the Middle East. Traditionally, Halloumi is garnished with mint leaves to add flavor, which can also act as a preservative. Because of Halloumi’s high melting point, it’s commonly enjoyed grilled or fried.

This high-fat, low-carb cheese is the perfect addition to the ketogenic diet. Halloumi is also a great source of protein, with 7 grams for every 1-ounce serving!

2. Feta Cheese

Fat: 7g per ounce
Carbs: 3g per ounce*

Feta cheese has been a staple of Greek cuisine since the early 20th century. The word feta means “slice,” likely because the 17th-century Greek practice of barrel-aging cheese involves slicing the cheese before placing it into the barrels.

With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta’s crumbly texture makes it easy to sprinkle on top of salads or soups. True feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

3. Cream Cheese

Fat: 9g per ounce
Carbs: 2g per ounce*

Best known as the go-to bagel spread, cream cheese was first produced on a small scale by New York and Philadelphia dairy farmers in the mid-18th century. Then, in 1872, William A. Lawrence became the first person to mass-produce cream cheese, making him the de facto “inventor.”

With 9g of fat and only 2 grams of carbs per ounce, cream cheese is one of the top keto-friendly cheeses. In addition to bagels, cream cheese can be used in snacks, such as pickle roll-ups. To make a pickle roll-up, spread a slice of nitrate-free deli meat with cream cheese. Then, lay your pickle in the middle of the deli meat and roll it up. Finally, slice it evenly and enjoy!

4. Brie Cheese

Fat: 8g per ounce
Carbs: 0.1g per ounce*

Originally from northern France, Brie gained popularity in 774 when the French Emperor, Charlemagne, tried and fell in love with it at a monastery. After that day, he commanded it to be delivered regularly to his castle! It’s been a staple of French cuisine ever since. Brie is traditionally cut into wedges and served charcuterie-style with crackers and cured meats. To make a keto-friendly charcuterie board, simply swap traditional crackers with parmesan crisps!

Brie is an ideal keto-friendly cheese option! With 8 grams of fat and only 0.1 grams of carbs per ounce, it’s an excellent addition to the keto diet.

5. Goat Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Like Brie, this spreadable high-fat, low-carb cheese originated in France. It’s also commonly referred to as Chèvre, which means “goat” in French.

Goat cheese has 0 grams of carbohydrates and 9 grams of fat! Because of the protein structure differences when compared to cow’s milk, goat cheese is often more easily digested and is naturally lower in lactose. For those who enjoy its tangy taste, goat cheese is an excellent ingredient to use in frittatas or omelets.

6. Gruyere Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Said to be developed in Gruyeres, Switzerland, the exact origin of gruyere cheese is the subject of much debate. For a time, Austria laid claim to its origins until the European Union (EU) got involved, ruling in favor of Switzerland’s claim.

Since Gruyere melts easily, it makes a great fondue. It also pairs well with meats and vegetables. With 9 grams of fat and 0g of carbs, it’s a dream come true for cheese lovers following the keto diet.

7. Mozzarella (Whole Milk)

Fat: 6g per ounce
Carbs: 1g per ounce*

Mozzarella was first made near Naples, Italy, using water buffalo milk. Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged!

With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health! Pair it with fresh tomatoes and basil for a fresh Caprese salad. ^[1]

8. Parmesan Cheese

Fat: 7g per ounce
Carbs: 1g per ounce*

Parmesan cheese is a widely-popular cheese used in pasta, antipasto salads and other traditional Italian dishes. Authentic Parmigiano-Reggiano is created in the provinces of Parma, Reggio Emilia, Modena, Bologna and Mantua. Only cheese in these provinces can receive the official name of Parmigiano-Reggiano.

Parmesan cheese can easily be worked into a keto diet, so long as you leave behind the pasta. For keto dieters, try using Parmesan as a salad topper, or eat it as a midday snack with meat or veggies.

9. Swiss Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Best known for its holey appearance, Swiss cheese is referred to as Emmental cheese in Europe because it was first created in the Emmental Region of Switzerland.

With 9 grams of fat and 0 grams of carbohydrates, this makes for an ideal high-fat, low-carb cheese! While a swiss cheese sandwich isn’t going to fly on the keto diet, it can easily be worked into chef salads or paired with your favorite nitrate-free deli meat for a quick snack.

*The nutritional information provided in this article is sourced from the FDA FoodData Central.

Sources:

[1] www.ncbi.nlm.nih.gov

5 carbohydrates your body needs

by Stephanie Margolis, R.D.

When I think carbohydrates, I default to bread, rice, pizza, pasta, etc.  I don’t always think yogurt, grapes, green beans, strawberries, etc.  So let’s get straight to the point on this one – not all carbs are bad! Carbs are one of the main macronutrients needed by your body, but are also the ones that bring up the most debate. One of the reasons controversy and confusion surround carbs is because the category is so broad. You will find sugar, starches, and fiber all in one family. Your body needs carbohydrates. With them your brain, muscles, and body systems would struggle to function.

This does not mean to fill up on sugary, processed foods. Successful integration of carbohydrates into a healthy lifestyle must center on whole carbs. This means carbs found in their most natural and unrefined form. Not only do these foods fit into a healthy lifestyle, but they are overflowing with other nutrients such as fiber, antioxidants, phytochemicals, and vitamins.

Carbohydrates are the body’s preferred source of fuel, craved by the brain and muscles to supply energy. It is true that restricting carbohydrates can lead to weight loss, but it is not a long-term solution and can cause serious damage to the body. Many studies have proven that a long-term, low-carbohydrate diet shows no weight loss benefit after 3-6 months.

*Note: The information listed below is not specific to breastfeeding or pregnant moms. For more nutrition guidance visit our pregnancy and breastfeeding nutrition articles.

Carbs: Be Balanced

Your best bets for whole carbohydrates are found in fruits and vegetables. Consuming at least 8 servings of these nutritious gems provides the vitamins and minerals your body needs to function at its best. But you don’t have to stuff yourself with foods you aren’t too fond of, whole grains can also help you reach your goal. Look for a carb that is high in fiber and low in sugar. These carbs tend to be minimally processed, whole grains, vegetables, fruits, and beans.

Other Foods to Consider

Dairy products such as almond milk, rice milk, Greek yogurt, and cottage cheese provide a healthy dose of carbs while also packing a powerful protein punch. Some of these foods can be high in added sugar so it’s best to choose unsweetened versions. For example, 6 ounces of flavored Greek yogurt contains 28g of sugar whereas plain Greek yogurt contains only 14 grams. If you feel plain Greek yogurt is too bitter, add berries or a small amount of coconut sugar to the snack and stir. This way you get a touch of sweet while also being in control of the amount of sweetener added. “Superfoods” such as goji, cacao, chia, and flax are also a great source of carbs and can be added to many foods for a little boost.

Foods to Avoid

Many processed carbs should be avoided. These foods are refined flour, sugar and white rice. While the list is underwhelming, when you really start to look at foods and their labels, you will find a large percentage of packaged foods include at least one of these ingredients. For example, white bread, white pastas, candy, and soda top the list of foods to avoid. Some research studies have linked these foods to an increased amount of inflammation in the body (ie: fibromyalgia, asthma, allergies, and arthritis), type II diabetes, obesity, and heart disease. It is best to completely eliminate these foods and focus on incorporating the whole carbs addressed above.

Macros

To have a completely balanced diet you want to incorporate the right number of carbs, protein, and fat for YOUR body. Getting too much of one or restricting another can lead to longer-term health consequences. One of the most common pitfalls I see with my clients is the over-restriction of carbs and high intake of protein. Macronutrients refer to carbs, fats, and protein – the three basic components of every diet.

Balanced Carbs: As I’ve fully covered above. Whole grains + produce = GOOD. Sugary, processed, carbs = NO GOOD

Balanced Protein: Don’t become protein obsessed! The typical American diet is more than adequate when it comes to protein. Instead of focusing on getting more and more and more protein, focus on high quality proteins.

Balanced Fats: Good fats are your friends! For years it was thought that fats make you fat but we have since learned that good fats (omega-3s, unsaturated fats, etc) help the body function optimally and we need them in our lives! Avoiding saturated fats from fried, highly processed foods is a good thing. Passing on the avocado, olive oil, and walnuts is not such a good thing.

While exact percentages can vary, daily macronutrient percentages are found in the following ranges:

*A note from the R.D. about macros: Figuring your calorie and macro levels can help get you started to a healthier lifestyle. As with much nutritional advice, I have often found that when I calculate a client’s initial numbers, we may have to go back and tweak things after 1-2 weeks if there’s been no progress. This can seem confusing and frustrating, but while these calculations are very well-researched, they are still averages and your body may just need a few more grams of fat and less carbs than the “average”. Therefore, it’s good to know where your information is coming from and to also work with a healthcare professional to make sure you are getting the foods that are right for you.

When I am creating a meal plan for the general population I break it down to around 40-50% carbohydrates, including all the “good carbs” mentioned above.   Plus 20-25% fat, and 25% protein. This may not be the perfect composition for you and your body, but I have found that most of my clients find success with this mix. My advice is finding what works for you, your family and what helps you become the healthiest you can be.

Can You Have Dairy On Keto? 6 Keto Diet-Approved Dairy Products

If you’re familiar with the keto diet by now, then you know it’s based on swapping your body’s main and preferred source of energy from carbohydrates to fat. By consistently eating a diet very low in carbs, high in fat, and moderate in protein, your body will go into ketosis—which can result in weight loss. But the diet can be a bit trickier to maintain than a simple definition lets on—especially when it comes to certain food groups, like dairy.

From the outside looking in, it might seem like the keto diet is essentially a free pass to eat all the butter, cheese, and heavy cream your heart desires. But before all you dairy devotees out there jump on the trend train, a little FYI: Keto is not exactly an ice cream-filled dream.

If the dairy you choose to eat has minimal carbohydrates and is without added sugar, you can enjoy it within the bounds of a keto diet. But if your dairy products contain too many carbs (coming from lactose) or have an abundance of added sugar, it can throw you out of ketosis and set you back in your goals, explains Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. “A keto follower has to be mindful, read nutrition labels, and be their own detective to stay in ketosis,” Beckerman says.

Here’s everything you need to know about eating dairy on keto.

So, can you have dairy on the keto diet?

Yes, with caveats. It’s a little complicated like, you know, everything in life these days.

Some dairy products are actually great sources of protein, fat, potassium, and calcium, and make a lot of sense for keto. But the keto diet’s actually a bit more restrictive when it comes to other dairy foods—and that’s due mostly to one thing: Dairy equals sugar, which equals carbs. Let’s break down some pros and cons of eating dairy on keto.

Pros of eating dairy on the keto diet:

• The fat content is solid. Regardless of whether you’re doing keto or not, dairy contains fat, which takes longer to digest and helps us stay full for longer, Beckerman explains.
• It can help you snack less. Because most dairy products are able to adequately supply the body with valuable protein, fat, and calories, you may be less likely to go scavenging for food in between meals, Beckerman says.
• You’ll get calcium, phosphorus, and vitamin D. Dairy supplies all three of these nutrients, which are needed not only for maintaining healthy bones, but also are integral to balancing mood and regulating hormones, Beckman explains.

Cons of eating dairy on the keto diet:

• The sugar content. Dairy products actually have sugar in them, explains Scott Keatley, RD, of Keatley Medical Nutrition Therapy. The sugar Keatley’s talking about comes in the form of lactose; that lactose then breaks down into glucose, which is the sugar your body uses to push you out of ketosis, explains Keatley. “So, you can’t go hog wild on dairy.”
• Bloating or diarrhea. Some people have a hard time tolerating the lactose in dairy products due to lactose intolerance or lactose sensitivity, Beckerman notes. This can lead to some not-so-pleasant gastrointestinal side effects.
• It’s easy to overdo it. If you want to eat daily to help you stay full longer, you can’t just chow down on, say, soft serve. You’ll want to focus on eating lower-lactose foods like Greek yogurt, hard cheeses, and cottage cheese, Beckerman says, rather than jumping straight into milk or ice cream (to avoid potential GI issues, too!).

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So which dairy foods

don’t work on a keto diet?

A quick look at the nutrition facts can help you determine which dairy products might be a do and a don’t. For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, RDN, LD, NASM-CPT, registered dietitian and certified personal trainer in Portland, Maine.

“It really comes down to looking out for added sugar,” Pride says. “Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.”

So, to make navigating the dairy aisle easier, remember these dairy are generally no-nos in large amounts on keto:

• Ice cream
• Flavored milks
• Sweetened yogurts
• Some soft cheeses
• Sugary pudding

What are the best dairy foods for keto dieters?

1.

Butter

Butter is an ideal source of fat on the keto diet, says Tammy Lakatos Shames, RDN, of Nutrition Twins. That’s because it has zero carbs and about 11 grams of fat per tablespoon, she says.

If you’re set on incorporating butter into your keto lifestyle (and honestly why wouldn’t you be?), buying high-quality grass-fed butter, which is higher in omega-3 fatty acids—an essential, healthy fat for your body and brain—is the best option, per Pegah Jalali, RD, a nutritionist with Middleberg Nutrition.

2. Hard and soft cheeses

Cheese gets the green light on the keto diet. But if you’re worried about your lactose intake, then Keatley says you’ll want to go for harder cheeses, like Parmesan, which typically have fewer carbs than soft cheese, explains Lyssie Lakatos, RDN, of the Nutrition Twins.

Semi-hard cheeses—like Swiss are keto-friendly too, Lakatos adds. Take a cue from Jenna Jameson and melt some semi-hard cheese over some eggs for breakfast (or honestly, whenever). And while, yes, hard (and semi-hard) cheeses do have fewer carbs than soft cheese, that doesn’t mean all soft cheeses are off the table.

Brie cheese, for example, has less than a gram of carbs per ounce, per the USDA. Mascarpone and creme fraiche are good options too, says Lakatos, since they give you tons of added flavor and creaminess for very few carbs.

General keto cheese recommendations:

• Parmesan. One tablespoon of the stuff has less than a gram of carbs, according to the USDA.
• Swiss. Another good pick—it has less than 2 grams of carbs per cup of shredded cheese, per the UDSA
• Brie. It’s the perfect spreadable cheese and less than 1 gram of carbs per ounce,per the USDA.
• Mascarpone and creme fraiche. Lakatos recommends these two for a cheese that will give you tons of added flavor and creaminess for very few carbs.

Brand recommendations:

• Horizon Organic Mild Cheddar Sticks. These have less than a gram of carbohydrate per stick, Beckerman says.
• Horizon Organic Mozzarella String Cheese. This one has 2 grams of carbohydrates, making it the perfect portion-controlled snack, per Beckerman.
• Kite Hill Almond Milk Ricotta. Coming in at 5 grams of carbohydrates per ¼ cup serving, this ricotta will help you stay in ketosis while also looking out for dairy-free folks.
• Organic Valley Whole Milk Ricotta Cheese. Another great ricotta that’s about 3 grams of carbohydrates per ¼ cup serving, per Beckerman. It’s rich and sweet at the same time and can be easily integrated into keto-friendly pancakes or muffins for an added touch of protein, she says.
• Good Culture Organic Whole Milk Classic Cottage Cheese. This cheese contains a mere 3 grams of carbohydrates per 1 cup serving, per Beckerman. “It’s perfectly creamy and full of calcium so it can even help balance and stabilize mood,” she says.

4. Whipping cream

Here’s the thing: Milk isn’t a great option on the keto diet, says Jalali. Whole milk has 12 grams of carbs per cup, and low-fat or skim has even more. And don’t even get me started on ice cream (way too much sugar).

Cream, on the other hand—whipping or whipped—is totally doable on the keto diet.

But be mindful of how much you’re consuming. Nutritionally speaking, overdoing it on the whipping or heavy cream is not a wise decision, Beckerman warns. “Although delicious and keto-friendly, it’s not the most nutritious option, as it’s laden with a ton of calories, saturated fat and is low in valuable protein,” she says. The RD recommends sticking to 1 tablespoon per day.

Now if it’s whipped cream you’re after (and not whipping cream, to add to your coffee), due to the mere lack of nutrition, you should aim for the serving size of 2 tablespoon per day, Beckerman says. “That’s because it’s mostly void of valuable nutrition and can heighten ferocious sugar cravings,” she adds.

But if you’re really in the mood for a dollop of whipped cream, it might be best to, uh, whip it up yourself (one cup of the whipped stuff has under 4 grams of carbs and just over 43 grams of fat), since most store-bought versions have added sugar. To do that, all you need is heavy whipping cream, a hand mixer and a mixing bowl, and you whisk until the cream becomes fluffy. Add a pinch of pure vanilla extract for some flavor.

5. Cream cheese

Cream cheese is another keto-friendly food…as long as you don’t spread it all over a bagel.

But, at just 1 gram of carbs per ounce, per the USDA, you can absolutely enjoy a bit spread on celery stalks or halved strawberries, says Jalali—or, if you’re feeling creative, you can add it to any sauce to make it a bit creamier (and fattier).

6. Cottage cheese, sour cream, and Greek yogurt

All three of the dairy products are grouped together because they have similar carb content—about 11 grams of carbs per cup, per the USDA. So, these are doable, as long as you keep your carb content in check, says Lakatos (so, maybe have half a cup with keto-friendly berries instead of a full cup).

There is, however, one hack that many keto dieters use: “A common keto hack for yogurt is to make keto yogurt by mixing one part tangy sour cream—Wallaby Organic European Cultured is my fave—with one part heavy cream,” says Jalali. “This combination will have less carbs and higher in fat than traditional yogurt.”

Can you do keto without dairy?

Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swaps—like unsweetened almond milk for regular ole dairy milk and plant-based yogurts for usual dairy yogurt. That being said, however, “you still want to be sure you’re looking for unsweetened or no sugar added options to make sure the products fit your needs,” Pride explains.

Equally as important? Making up for any lost nutrients (calcium, protein, potassium) that you might’ve previously been getting by your yogurt, dairy, and cheese consumptions. For calcium, Pride says to consider sardines, tofu, kale, and fortified almond milk and for potassium, avocados, spinach, salmon, and edamame. And let’s not forget about keto’s big player: fats. To keep up with those sans-dairy products, go for nuts, avocados, seeds, and plant-based oils.

Now, not to be repetitive or anything, but just to make sure it’s clear: You don’t need to ditch dairy entirely if you want to do keto. In fact, there are plenty of dairy options that will fit in with your 50-grams-of-carbs-a-day (or fewer!) lifestyle, Jalali says.

“All foods are basically allowed on the ketogenic diet, it is a matter of the portion,” she says, adding that that means you might have more wiggle room with certain dairy products, like butter and heavy cream, but not so much with others, like milk or ice cream.

“As a whole, it’s best to always read labels and nutrition facts to get the full story on a dairy product before diving in,” Beckerman says. That same cottage cheese, sour cream, and cream cheese mentioned earlier can quickly become non-keto compliant if they have added sugar. Don’t let marketing fool you. Be your own detective when it comes to choosing products, Beckerman warns.

Elizabeth Bacharach
Elizabeth Bacharach is the Assistant Editor at Women’s Health where she writes and edits content about mental and physical health, food and nutrition, sexual health, and lifestyle trends across WomensHealthMag.com and the print magazine.

Alexis Jones
Assistant Editor
Alexis Jones is an assistant editor at Women’s Health where she writes across several verticals on WomensHealthmag.com, including life, health, sex and love, relationships and fitness, while also contributing to the print magazine.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Cheddar Cheese Vs Mozzarella Cheese

calories

Both mozzarella cheese and cheddar cheese are high in calories. Cheddar cheese has 27% more calories than mozzarella cheese – mozzarella cheese has 318 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is lighter in protein, heavier in fat and similar to mozzarella cheese for carbs. Cheddar cheese has a macronutrient ratio of 23:4:74 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Cheddar Cheese	Mozzarella Cheese
Protein	23%	27%
Carbohydrates	4%	3%
Fat	74%	70%
Alcohol	~	~

90,000 cheese is protein or carbohydrates – 25 recommendations on Babyblog.ru

13 simple steps to switch to the right diet

Still can’t switch to the right diet? Check out this clear, easy-to-understand step-by-step diagram!

1. Classic Power Supply Diagram
The first thing to remember is a clear standard PCB diagram. It will help you learn once and for all what and when to eat during the day. So, in the classical sense of healthy eating, we should have 5 meals.

Breakfast = complex carbohydrates and / or protein (long-cooked oatmeal, berry or nut guest, sugar-free muesli, fruit smoothie, scrambled eggs, etc.). Sweet, if you want, is also best eaten for breakfast and until 12 noon.

First snack = depending on the density of the breakfast, it can be a guest of nuts, any fruit, some dried fruit, whole grain bread with curd cheese, etc.

Lunch = carbohydrates + protein + fiber. For example, buckwheat with baked chicken + vegetable salad.

Second snack = mostly protein or some slow carbohydrates. The main thing, as in the first snack, is to monitor the serving size. A snack doesn’t have to be as big as lunch.

Dinner = protein + fiber. Chicken / meat / beans / eggs / cottage cheese + salad.
That’s it! A very simple and working correct nutrition scheme.

2. Make a shopping list.
Yes, you can come to the store as soon as possible and put the usual set of products in the basket. But! After all, we are smoothly switching to proper nutrition, so make sure in advance that the shopping list includes poultry meat, vegetables and fruits of different colors, greens, cottage cheese, whole grain bread, eggs.

3. Buy more greenery
Continuing to the previous point – there should be a lot of greenery! This is not 2 green onion feathers, but a full plate of different types of green salad. You will surely understand the feeling of cheerfulness and freshness that these green “friends” will give you.

4. Do not go to cafes and shops hungry
Well, with this point everything is clear. Each of us has sinned by buying or ordering too much unnecessary and unhealthy food because of hunger.

5.Replace canned food with freezer
Salted tomatoes, crunchy cucumbers, and canned pineapples are all delicious, but the amount of salt and industrial preservatives should get you thinking. Instead, it is best to place a pack of frozen green beans and a mixture of vegetables in the basket. Modern quick shock freezing is useful and allows you to preserve vitamins from vegetables and fruits.

6, Stop eating prepared food!
Yes, yes, leave the bags with dumplings, frozen pasties, ready-made dumplings and pancakes to someone else.

7. Give up white bread
If you find it difficult to imagine your dinner without it, then it is better to choose whole-grain flour, yeast-free pita bread and similar lightweight options.

8. Switch to natural sugar
Honey and fruit should replace candy and white sugar in tea. The latter is not even worth thinking about! If a few calories are still spent on the candy for digestion, then sweet tea will instantly enter the bloodstream and disturb stability.

9. Try to give up street-cafe food
Gatherings with friends, of course, are not prohibited.However, it is better not to eat in a cafe more than once every 2 weeks. But even so, you can choose healthier and healthier food than before.

10. Buy small portions of “bad food”
Not everyone will be able to immediately refuse a packet of chips with beer, but drinking it with carrots is also a bad option. Therefore, in exceptional cases, once a month you can afford chips, but … the smallest pack. Yes, the big one is cheaper and more profitable, but we want to please ourselves, not overeat.

11. Make healthy food visible!
Apples, bananas, healthy cereal cookies are the right place in the center of the table! Do not hide them inside the refrigerator.May they always be within reach.

12. Don’t count calories!
If you think that proper nutrition is about meticulous counting of calories and weighing each gram, then you are wrong. The only thing to worry about is serving size. Believe me, you can fill up half a bowl of spaghetti if you add fresh vegetable salad to your diet.

13. Drink water
Standard advice, but very important and decisive! It is imperative to ensure that the body receives the right amount of clean fluid.

90,000 good or bad? Fats or Proteins? The whole truth about cheese!

Cheese – everyone’s favorite product sometimes undeservedly moves into the far corner of the refrigerator as extremely fatty and harmful to the figure … Did you know that cheese is the leader in calcium content! So, 100 grams of hard cheese contains 1300 mg of calcium, which is 130% of the daily requirement. And unlike milk, this product is absorbed by 90%! But cheese contains 50% fat, you say…. So let’s figure out what is cheese?

Cheese is made from milk, special lactic bacteria (starter cultures) and rennet.Some cheeses also add butter. It turns out that cheese is a protein product with a decent fat content. And processed cheeses are very fatty, but more about them later.

Cheese is a fatty product … or is it not?

As a rule, there are cheeses with 60, 50, 45 and 25% fat content. Most often, we see two numbers on store shelves: 60% and 50%. And it seems to us that these are just crazy numbers, because you don’t want to eat extra fats! And for those who are on a diet, such fats seem transcendental at all.However, do not rush to draw conclusions. Manufacturers indicate the percentage of fat in dry matter, and in the finished product, this fat content is reduced to 20-30%. And if you try and find a cheese in which the percentage of fat in dry matter is 25%, then this is an extremely dietary product. But there are also pitfalls here!

Fatty dairy products contain more calcium, or not?

If you are told that fatty dairy products are healthier because they have more calcium, this is not entirely true.Calcium and fat are not interconnected, it even happens on the contrary, manufacturers reduce the fat content of dairy products, but artificially enrich them with calcium. But don’t fall for this trick!

The point is that calcium is absorbed together with vitamin D. And this very vitamin D is absorbed with fats. Therefore, cheese (a product containing fat) brings so much calcium to our body, and at the same time vitamins A, E, D, B1, B12, essential amino acids and minerals!

Cheese consumption rate

Still, you should not abuse cheese, as well as any other products.30-50 grams of cheese a day is more than enough. And it is better if you eat it separately from the bread, and not as you are used to: in combination with sausage and a thick piece of loaf.

So what is the harm of your favorite cheese?

Everything is trite: there is a lot of salt in the cheese. Yes, cheese is an extremely salty product. It is the salt that spoils it, but unfortunately this product cannot be prepared without salt. The only thing you can do is soak the feta cheese before eating. It is enough to hold it in fresh milk or water for an hour for some of the salt to come out.This also applies to other pickled cheeses.

Types of cheeses

Cheeses differ in the following types (fats, proteins and calories are indicated per 100 g):

Hard cheeses : Parmesan and its types, Swiss, Cheddar, Maasdam, Emmental, Gruyere, etc. (fat – 28-35 g; proteins – 23-33; kcal: 340-420)

Semi-hard cheeses : Russian, Lithuanian, cream, Dutch, Gouda, etc. (fat – 22-30 g; proteins -22 -28; kcal – 330-350)

Pickled cheeses : suluguni, feta cheese, feta, Adyghe, mozzarella, etc.(fats -18-25; proteins – 17-25; kcal: 215-300)

Soft cheeses : all cheeses with mold: Camembert, brie, gorgonzola, Roquefort, etc. (fats – 30; proteins – 20; kcal – 350-400)

Processed cheeses : Processed cheeses are made from milk, butter, cottage cheese and any other ingredients. As a rule, these are high-calorie cheeses. Their main danger is that, in addition to proteins and fat, they often contain carbohydrates (sweet cheeses, or with various additives). That is why processed cheeses are not recommended for overweight people.Processed cheese is bad for your figure.

Based on what has been said, we can conclude that the fatter the cheese, the richer in proteins. Hard cheeses are leaders in protein, fat and vitamins!

The author of the article: Alexandra Petrovicheva (psychologist-nutritionist). I help people gain harmony, teach them how to eat right, get rid of addiction to sweets, overeating and psychological dependence on food.

BJU in CHEESE: hard, semi-hard and soft

90 140 20 90 143


90 140 20 90 143


90 140 56 90 143


Food component	Adyghe cheese (per 100 g of product)
Proteins
Fats
Carbohydrates	1.5
Water

Cheese is considered one of the healthiest and most nutritious dairy products.Each variety differs not only in texture, aroma and taste, but also in its composition.

How much protein is in cheese

Milk treat – a source of easily digestible protein that helps to tone up and restore muscle tissue. Most of the protein composition is represented by such essential amino acids as tryptophan, methionine, and lysine. Most of the protein is found in hard and semi-hard varieties. The most famous of them are “Russian” (23 g), “Cheddar” (24 g), “Emmental” (28 g), “Parmesan” (30 g).

In brine cheeses, protein is slightly less, for example, in “Adygeyskiy” – 20 g, in “Suluguni” – 20.5 g, in “Feta” – 14 g. The least protein in a home-made product is no more than 15% of total mass.

Vegetarians can benefit from eating tofu to replenish protein stores. 300 g of this product contains the same amount of protein as 150 g of lean meat.

Essential amino acids play an important role in the proper functioning of the human body.For example, tryptophan improves metabolism, quickly recovers strength after exhausting workouts, and lysine helps to strengthen the immune system and the synthesis of collagen.

Carbohydrate content in 100 grams of cheese

Hard and some soft varieties have a minimum carbohydrate content. For some cheeses, the indicator is practically zero. These are “Russian”, “Dutch”, “Lambert”, “Parmesan”. Such foods can be consumed in moderation on fasting days.A higher content of carbohydrates was noted in brine, processed, cottage cheese, and smoked varieties. For “Adygeyskiy” the indicator is 1.5 g, for “Hohland” – 5 g, for “Sausage” – 4 g.

The maximum amount of carbohydrates is contained in sweet glazed curds (over 30%).

This hard and semi-hard dairy product is ideal for those on a carbohydrate-free diet. However, for athletes, carbohydrates in moderation are just as important as protein.They replenish the body’s energy reserves, reduce the consumption of proteins.

Mass fraction of fat in cheese

Mass fraction of fat in a popular fermented milk product, on average, is about 30% of the total mass. One standard serving of cheese (100 g) can satisfy one third of the daily requirement for this nutrient.

The caloric content of a product is determined mainly by fats, represented to a greater extent by saturated fatty acids.

A direct relationship was found between the amount of lipids in cheese and the milk used for its production.The higher the fat content of the milk, the greater the energy value. Least of all lipids in very hard varieties, for example, “Parmesan” – less than 27%, in semi-hard “Rossiyskiy” – 30%, in “Adygeiskiy” – 20%. The latter belongs to the brine varieties, which differ in a small amount of fat compared to the rest. Read more about the calorie content of cheese in our publication.

Table of food composition of cheeses of different grades

To choose the most suitable product in terms of chemical composition, it is recommended that you familiarize yourself with the BZHU table, where several varieties of cheese are presented.

90 140 20 90 143
90 140 20 90 143

90 140 56 90 143


90 140 26 90 143

90 140 50 90 143


90 140 20 90 143

90 140 45 90 143


90 140 23 90 143
90 140 30 90 143

90 140 41 90 143


90 140 30 90 143

90 140 50 90 143


90 140 21 90 143
90 140 19 90 143

90 140 51 90 143


90 140 20 90 143

90 140 50 90 143


90 140 26 90 143

90 140 11 90 143

90 140 45 90 143


90 140 30 90 143
90 140 27 90 143

90 140 13 90 143
90 140 26 90 143

90 140 55 90 143


90 140 23 90 143
90 140 19 90 143

Cheese brand	Proteins, g	Fats, g	Carbohydrates, g	Water, g
Adyghe	1.5
Curd	6	3
Cream	6	2.5
Russian	0.3
Lambert	24	0	40
Hochland	12	22	5
Sausage	4
Mozzarella	16	1
Dutch	26	0	40
Tofu	4	3	More than 70
Philadelphia	6	25	3
Parmesan	Less than 1	25
Amber	3
Friendship	2	52

Table BZHU – food composition of Adyghe cheese (per 100 g of product)

Knowing the BJU indicators, you can include the most useful product in your daily diet.Each of them is of great value for the body, as it saturates it with a large amount of proteins and fatty acids.

Dutch Cheese – calorie content, useful properties, benefits and harms, description

Calories, kcal:

352

Carbohydrates, g:

0.0

In Russia, Dutch cheese is called the cheese, the recipe of which was brought back by Peter I. Dutch cheese belongs to the category of hard cheeses, is produced in the form of cylinders of round or oval shape, has a thin crust of light yellow color. The cheese mass is elastic, dense, but it breaks well, the eyes are round or oval, unequal in size. Dutch cheese has a spicy, slightly sour taste and aroma. Close relatives of the Dutch are Yaroslavsky and Kostroma cheeses.

Calorie content of Dutch cheese

The calorie content of Dutch cheese is 352 kcal per 100 grams of product.

Composition and useful properties of Dutch cheese

A traditional product must contain the following ingredients: pasteurized cow’s milk, mesophilic starter culture, salt and calcium chloride, annatto dye is allowed. Dutch cheese contains B vitamins, minerals, essential polyunsaturated fatty acids.Cheese is a source of fast-digesting protein, which is necessary for the building of cells in the body (calorizator). The use of cheese improves skin condition, strengthens bone tissue and tooth enamel, and promotes better sleep.

The harm of Dutch cheese

Excessive consumption of Dutch cheese can exacerbate gastrointestinal and kidney diseases. Cheese should not be consumed by those with a milk protein intolerance.

Selection and storage of Dutch cheese

When buying cheese, you should pay attention to the composition of the product, which should not contain flavors and artificial preservatives.It is better to buy cheese in factory packaging, the special gas environment of which allows the cheese to “breathe”.

The shelf life of a whole head or a block of cheese is 90 days at room temperature and high humidity. The cut piece or slicing should be put into the refrigerator, previously wrapped in cling film.

Dutch cheese in cooking

Dutch is a universal cheese, it can be eaten on its own, only, preferably without nuts. The cheese melts perfectly, therefore it is suitable for all dishes where baked cheese is used.Dutch cheese can be fried in batter, preparing an unusual hot appetizer. The cheese is used in salads, sauces, soups, and is part of the cheese fondue mixture.

For more information on Dutch cheese, see the video of the TV show Test Purchase.

Especially for Calorizator.ru
Copying of this article in whole or in part is prohibited.

90,000 Online Calorie Calculator – Calorie Counter.

Using the free calorie calculator, you can create a menu of a specific calorie content or calculate the energy value of your breakfast, lunch and dinner free of charge and without registration.The calculator is a giant food base and works like a street coffee machine: you simply select the desired product or ready-made dish, indicate its weight and add it to your menu.

The menu is displayed directly under the site logo and shows the total number of kilocalories (kcal) in the selected products, as well as the calculation of the content of proteins, fats and carbohydrates in them. You can print it or save a quick link that allows you to share the menu with others or come back to it in the future.

First of all, the calculator is useful for people who are going to monitor their diet and count calories in order to get rid of excess weight and maintain a normal body weight in the future. Calorie control is one of the most effective ways to lose weight. This online counter will make this process convenient and fast. The advantage of the calculator is that there is no need to use a special kitchen scale and weigh each product separately.

Also, the calorie calculator will be useful for athletes, bodybuilders and fitness fans who want to control the amount of proteins, fats and carbohydrates in their menu. For example, building muscle mass using this site can be used to compose a protein diet menu. And for the so-called “drying” (fast weight loss process), you can make a menu with a low carbohydrate content.

By the way, this site can also be used for purely reference purposes. Basically, this is an online table of calorie content of foods, broken down by categories.If you do not need to make a menu, but just need to find out how many calories are in a particular product, then we advise you to use a quick search in the food base at the very top.

Step 1. Find the product you want.

If you have already selected a product, then simply enter its name in the quick search found at the top of each page. In the drop-down prompt, the system will offer you all the options available. Click on the one you want.

If you have not decided yet and just want to choose a product, go to the category you are interested in and just click on it.

Step 2. Enter the mass and add to the menu.

After clicking on the product, a pop-up window will open in which you need to select the desired weight (ie how much you are going to use in grams) and click “Add”.

The added product will automatically move to the summary menu located at the top of the page (right below the site name)

Step 3. Print the menu or save the quick link.

If necessary, the menu can be printed or you can get a quick link by which it will be opened in the future. The corresponding buttons are to the right of the total calorie count:

The norm of calories per day

As such, there is no single and generally accepted daily calorie intake. According to the recommendations of the World Health Organization “, the energy supplied to the body (in calories) must be balanced with the energy expended. “. Thus, your individual calorie intake depends primarily on the nature of your work, level of physical activity, gender, age and a number of other factors. However, on the Internet you can find many tables and calculators of unknown origin offering information about daily rates, allegedly based on authoritative sources.We believe that the quality of this information is rather doubtful.

The most reliable way to determine the individual calorie requirement is the usual calculation of the energy value of the food consumed during the day (or several days).Just put your usual daily ration on paper. Write down what and how much you ate during the day. Calorie content can be directly calculated using information from food labels and using our website. Provided that you are healthy and your weight does not change much with the current diet, the results obtained can be conditionally considered your daily norm.

To lose weight, it is necessary to slightly reduce the daily energy value of the diet. While maintaining the same lifestyle, there will be a slight calorie deficit as the costs remain the same.This will lead to the gradual burning of your fat reserves. What exactly should be the deficit is up to you. We strongly advise against increasing it sharply, because it will not lead to anything good. Reduce your calorie intake gradually and lose weight slowly. This way you don’t have to torture yourself and get frustrated from time to time. And of course, we strongly recommend that you consult with your doctor or qualified dietitian before making any dietary changes.

90,000 Protein, fat and carbohydrates: prioritizing

1 Carbohydrates

Our main source of energy is like gasoline in cars.We get them from fruits, vegetables, berries, cereals, cereals, baked goods, sugar and sweets. Simple carbohydrates, containing only sugar and starch, are completely broken down by our body and instantly “charge the batteries”. However, they are not as simple as they seem: the feeling of satiety comes very quickly and leaves just as quickly. Complex (they are rich in whole grains, cereals, vegetables, fruits and berries) contain starch and fiber, which is not absorbed, but perfectly saturates and improves digestion. Nutritionists advise leaning on complex carbohydrates and not overusing simple ones: the latter make us eat more.

Many weight loss systems are skeptical about carbohydrates because they can be converted into fat. But for this, you must immediately eat at least 300 g of carbohydrates, that is, a loaf of bread (600 g), or a pan of rice (2 kg), or 60 teaspoons of sugar, or 2 packs of marshmallows (400 g), or 3 kg of apples. Do not trust pseudo-dietitians: carbohydrate food should account for 55-60% of the daily calorie intake of .

Best sources of carbohydrates:

• rye and whole grain bread;
• porridge;
• vegetables (the daily allowance for losing weight is 500-600 g; for example, a tomato + a 5-centimeter piece of cucumber + 2 carrots + onion + half a glass of cauliflower + 5 sweet pepper rings + half a beet).

Too Much Sugar?

1. Every day I eat sweets, marshmallows, marshmallows.
2. Every day I eat cookies, cakes, pastries, buns.
3. 3-4 times a week, or even more often, I drink sugary drinks, soda, store juices, compotes.
4. If you don’t eat filled yoghurt or drink sweet drinking yoghurt, your day will be wasted.
5. Every time I add sugar to tea, coffee, cocoa.

The more statements you agree with, the more confidently you can say that you are consuming a lot of sugar. Eat sweets 1-2 times a week. Prefer natural yoghurts with fillings with the addition of fresh or frozen berries. And gradually get used to less sweet coffee and tea. The following technique helps to do this. Drink half a cup of tea with half your usual sugar level, gradually adding water.

Dish containing carbohydrates

Spaghetti casserole ( n ortium 8, each serving 395 kcal)

Requires: 350 g of durum wheat spaghetti.

For tomato sauce: 300 g ground beef (up to 10% fat), 2 onions, 3 medium carrots, 400 g chopped fresh or canned tomatoes, 4 cloves of garlic, 1 glass of low-fat broth, 1 tsp each. salt and ground paprika, ½ tsp. black pepper, 2 tsp. basilica.

For white sauce: 2 tbsp. l. butter, 3 tbsp. l. (with a slide) wheat flour, 1 liter of 0.5% milk, 1 tsp. ground green or white pepper.
On the surface: 50 g grated cheese (up to 17% fat).

What to do:
Cook the spaghetti until al dente. Prepare tomato sauce. Brown the minced meat in a saucepan. Add finely chopped onions, grated carrots, tomatoes, chopped garlic and water. Sprinkle with spices. Simmer until the white sauce is cooked.

To prepare it, melt the butter in another saucepan, add flour and, stirring constantly, pour in the milk. Bring to a boil, cook for a couple of minutes. Remove from heat and pepper.

Place half of the tomato sauce, half of the spaghetti on top of it and half of the white sauce on top of a wide, flat baking dish. Then again the tomato sauce, the remaining spaghetti and white sauce. Sprinkle with grated cheese. Bake in the oven at 225 ° C for about 30 minutes.

2 Proteins

It is the main material for the construction and repair of cells and tissues, hormones and antibodies, so children with their growing body need more protein than adults – 1–1.2 g per kilogram of weight.Proteins are made up of twenty different amino acids, nine of which we should get with food – meat (beef, veal, pork, lamb, chicken, turkey, rabbit), fish, seafood (shrimp, mussels, crayfish, crabs, octopus and so on. ), eggs, dairy products, soybeans, legumes and cereals. These products should account for 10-15% of the daily calorie intake.

The body spends 30% more energy on the breakdown of proteins than on the breakdown of carbohydrates. That is, by eating protein foods, we provide ourselves with an additional opportunity to burn calories! These slimming properties of protein are abused by supporters of the “Kremlin”, the Atkins diet and others.On such diets, you can really lose weight quickly, but the weight will soon return. And great damage will be done to health: excess protein is harmful to the kidneys, pancreas, and gallbladder. Another weak point is its close proximity to fats. Usually, with every gram of protein, we get a gram, if not more, of fat. The exceptions are low-fat dairy products, lean fish, chicken, and skinless turkey.

Best protein sources:

• soy;
  • eggs, meat and fish;
  • legumes;
  • nuts and seeds, however, remember that they are high in fat.

How much protein do you need?

The daily allowance is 0.8 g per kilogram of weight. That is, a woman weighing 60–65 kg needs to eat about 50 g of protein daily. This is exactly what is contained in:
150 g of beef;
180 g of cheese;
180 g sunflower or sesame seeds;
200 g of peanuts or almonds;
200 g beans or lentils;
200 g of tuna;
250 g salmon;
300 g peas;
8 eggs.

Even clearer:

The daily rate is 0.8 g per kilogram of weight.That is, a woman weighing 60–65 kg needs to eat about 50 g of protein daily.

A portion (90 g) of lean cooked meat – 18 g protein
A portion (100 g) of lean fish – cod, pink salmon, boiled or cooked in a double boiler – 20 g
100 g of low-fat cottage cheese – 18 g
In a plate (250 ml) of meat or fish broth – 8 g
In a chicken egg – 8 g
In a glass of 1.5% milk – 6 g
In a glass of low-fat yogurt or kefir – 6 g
A portion (100 g) of soy meat – 10 g
Per serving (150 g) of pea garnish – 12 g
In a slice (40 g) rye bread – 3 g
Per serving (150 g) of pasta, rice or buckwheat garnish – 4 g

Which proteins are better absorbed?

Food protein Digestibility rate,%
Egg albumin 98
Milk protein 97
Meat protein 94
Fish protein 92
Soy 86
Peas, beans 71
Rice 66
Wheat gluten 60

Dish containing protein:

Indian red lentils (6 servings, 165 kcal each)

Required: 1 ½ cup red lentils, 2 cups water, 3 large tomatoes, ½ fresh pepper chili, 1 tsp eachl. salt, curry, coriander and turmeric, 1 tbsp. l. olive oil.

What to do:
Rinse lentils with cold water and place in a saucepan. Add water, diced tomatoes, salt and spices. Cook over low heat, stirring occasionally, for about 15 minutes. Add water if necessary. Finally, drizzle with olive oil and stir.

3 Fats

The unsaturated or, as they are also called, “soft” fats, necessary for our body, we get from vegetable oil, nuts and fish.Unhealthy saturated (“hard”) – from meat, dairy products, as well as coconut, butter and palm oil. The most difficult thing is to find and neutralize the so-called hidden fat. Most of it is found in cheese, pastries, sausages and chocolate.

Fat certainly has its virtues. They are part of cells, participate in the production of hormones, help the body absorb vitamins A, E, D and K. Fat is a building material for nerve tissue. Like a pillow, it supports the internal organs. Therefore, it is impossible to completely abandon it: the hormonal balance will be disturbed, skin, nails, hair will suffer.

Safe in every sense norm – 40-50 g of fat per day , which is 30-35% of the daily caloric content of our diet. The ratio of saturated and unsaturated fats is also very important: 2/3 should be “soft” and only 1/3 should be “hard”. How can this be achieved? Cook not in butter, but in vegetable oil, reduce the amount of sweets and pastries in your diet, buy exclusively low-fat cheese, meat and dairy products, and eat fish 2-3 times a week. And it’s not scary if the fish is oily 1-2 times a week.As we have already said, it contains a lot of unsaturated fatty acids necessary for the body. Besides fish, “good” fat contains nuts and seeds. But they are best used during cooking, rather than eaten in handfuls as a snack.

The best sources of fat:

• olive, sunflower oil;
• a fish;
• nuts, seeds;
• avocado.

Where do fats hide?

A small piece of Napoleon cake contains 35 g of fat. This is exactly how much, for example, is contained in 2 tbsp.l. butter or vegetable oil. We will find the same 35 g in …

a package of seeds (80 g)
potato chips (110 g)
handfuls of nuts (70 g)
large portion (160 g) French fries
3 tbsp. l. mayonnaise
3 slices (75 g) smoked sausage
jar of olives (150 g)
puff pastry (85 g)

The choice is yours!

1. How do you grease your bread – butter or light margarine?
2.What kind of cheese do you eat more often – 40% or more or less than 17%?
3. What oil do you cook with – butter or vegetable oil?
4. How do you dress the salad – mayonnaise or vegetable oil?
5.What do you prefer to drink tea with – a puff or a bun with raisins?
If in most cases you chose the first option, then most likely you have a lot of solid fats in your diet

! 1 g of fat contains 9 kcal. For comparison: 1 g of protein or carbohydrates – 4 kcal, that is, half as much.

Dish containing fats:

White fish under a nut coat

Serves 4, each 350 kcal

Required: 400 g of white lean fish (tilapia, cod, hake, pike, pike perch), 100 g of peeled shrimp , 3 tbsp. l. lemon juice, ½ tsp. salt and black pepper.
To the surface: ½ cup of a mixture of different nuts (peanuts, almonds, etc.), ½ cup of sunflower seeds, ½ cup of chopped dill, 1 tsp. turmeric, a pinch of salt, a little water.

What to do:
Place the fish fillets in a flat baking dish (only defrost the frozen fish slightly). Drizzle with lemon juice, pepper and salt. Leave on for 30 minutes. Put the shrimps on top in an even layer. Grind nuts, seeds and dill in a blender or crush in a mortar and add a little water (you should get a thick, pasty mass). Place the nut butter on the fish and shrimp and bake in the oven at 200 ° C for about 30 minutes.

Text: Evgeniya Danilova

Feta cheese – chemical composition, nutritional value, BZHU

Feta cheese contains
4.1 g
carbohydrates per 100 g of product, this is approximately
6% of all energy from a serving, or
16 kcal.

Calorie content
– 264 kcal.
Feta cheese composition:

fats – 21.28 g,

proteins – 14.21 g,

carbohydrates – 4.09 g,

water – 55.22 g,

ash – 5.20 g.

Total content
sugars – 4.1 g,
fiber – 0.0 g,
starch – n / a.

Cholesterol content – 89.0 mg,
trans fats – n / a.

Feta cheese – proteins, fats, carbohydrates (BJU)

100 g of feta cheese contains 19% of the daily protein intake,
fat – 25% and carbohydrates – 1%.

Vitamins


Of the fat-soluble vitamins, feta cheese contains A, beta-carotene, D, D3, E, and K.From water-soluble – vitamins B1, B2, B3 (PP), B4, B5, B6, B9 and B12.

Vitamins, content		Percentage of the daily value per 100 g
Vitamin A	125.0 μg	13.9%
Beta carotene	3.0 μg	0.1%
Alpha carotene	0.0 mcg	0.0%
Vitamin D	0.4 μg	2.7%
Vitamin D2	n / a	0.0%
Vitamin D3	0.4 μg	2.5%
Vitamin E	0.2 mg	1.2%
Vitamin K	1.8 μg	1.5%
Vitamin C	0.0 mg	0.0%
Vitamin B1	0.2 mg	12.8%
Vitamin B2	0.8 mg	64.9%
Vitamin B3	1.0 mg	6.2%
Vitamin B4	15.4 mg	3.1%
Vitamin B5	1.0 mg	19.3%
Vitamin B6	0,4 mg	32.6%
Vitamin B9	32.0 μg	8.0%
Vitamin B12	1.7 mcg	70.4%

Mineral composition


The ratio of minerals (macro- and microelements),
contained in feta cheese are presented in the table
using diagrams.

Minerals, content		Percentage of the daily value per 100 g
Calcium	493.0 mg	49.3%
Iron	0.7 mg	6.5%
Magnesium	19.0 mg	4.8%
Phosphorus	337.0 mg	48.1%
Potassium	62.0 mg	1.3%
Sodium	917.0 mg	70.5%
Zinc	2.9 mg	26.2%
Copper	0.0 mg	3.6%
Manganese	0.0 mg	1.2%
Selenium	15.0 μg	27.3%
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