Cheese, often seen as a high-calorie indulgence, may not be the first food that comes to mind when embarking on a weight loss journey. However, it can play a beneficial role in your eating plan, helping to manage hunger and provide important nutrients without derailing your goals. While cheese is calorie-dense, it’s also packed with protein and essential minerals such as calcium and phosphorus, making it a valuable component of a balanced diet.
Nutrition experts highlight that selecting the right cheeses and managing portions can allow cheese to complement a weight loss regimen without guilt. “Cheese adds a rich flavor and creaminess to meals, making it easier to adhere to a reduced-calorie eating plan,” says Kelsey Sackmann, MS, RD. Let’s explore some of the best cheeses to support your weight loss efforts.
Top 5 Cheeses for Weight Loss
1. Cottage Cheese
Cottage cheese is a top choice for those aiming to lose weight due to its high protein content. A single cup of low-fat cottage cheese (1%) provides approximately 28 grams of protein, significantly more than most other cheeses. “Protein is a key player in weight loss as it helps control appetite and supports muscle maintenance,” explains Mandy Tyler, M.Ed., RD, CSSD.
Additionally, cottage cheese is rich in calcium, supporting bone health, and is versatile in recipes. It can be added to baked goods, spread over toast, or paired with fruit for a satisfying snack. “Pairing cottage cheese with fresh berries creates a nutrient-dense, filling snack,” Tyler suggests.
2. Mozzarella Cheese
Mozzarella is a semi-soft cheese that can be an excellent option for those seeking weight loss-friendly choices. With only 85 calories and 6 grams of protein per ounce, mozzarella delivers a satisfying amount of protein without the high-calorie count of some other cheeses. “If you’re reducing fat intake, low-fat or fat-free mozzarella is a great option,” says Patricia Kolesa, MS, RDN. Mozzarella is a staple in Italian dishes like pizza and pasta but also works well with crackers and fruit.
3. Feta Cheese
Feta, traditionally made from sheep’s or goat’s milk, is another cheese that can support weight loss. An ounce of feta contains 75 calories, 6 grams of fat, and 4 grams of protein. “Due to its bold flavor, a small amount of feta can go a long way in enhancing the taste of meals, making it an ideal cheese for weight-conscious eaters,” Tyler notes.
Feta is great in salads, pastas, or roasted vegetables, and can also be baked into dishes for a creamy texture.
4. Swiss Cheese
Swiss cheese is a hard cheese known for its distinctive appearance and rich flavor. Each ounce contains 111 calories, 9 grams of fat, and 8 grams of protein, offering a filling option for those looking to lose weight. Additionally, Swiss cheese is low in sodium (only 53 mg per ounce), making it suitable for individuals on low-sodium diets.
“Swiss cheese’s higher protein content makes it a good choice for longer satiety,” says dietitian Kolesa. It’s perfect for sandwiches, wraps, or simply as a snack on its own.
5. Ricotta Cheese
Despite its soft texture, ricotta is technically not a cheese but rather a byproduct of the cheese-making process. Made from whey, ricotta is an excellent source of protein, offering 9 grams per half-cup serving of whole milk ricotta. While higher in fat (13 grams per serving), ricotta is still a versatile addition to weight loss diets.
“Ricotta can be used in a variety of dishes—from baked pasta to overnight oats—and is a great way to increase the protein content of your meals,” says Tyler.
Tips for Choosing Cheese While Focusing on Weight Loss
Prioritize Higher-Protein Cheeses
Cheeses like cottage cheese and Swiss are packed with protein, which aids in feelings of fullness and helps prevent overeating. However, some cheeses, like feta and mozzarella, can still provide beneficial protein but should be paired with other protein-rich foods to create a well-rounded meal.
Be Mindful of Fat Content
Cheese is naturally high in fat, so it’s important to choose low-fat or reduced-fat options if you’re aiming for a calorie-conscious diet. While fat is essential for nutrient absorption and satiety, keeping portions in check is crucial for weight loss.
Avoid Highly Processed Cheeses
Ultra-processed cheeses—like spray cheeses, cream cheese, and American cheese—often contain additional sugars and preservatives, which can contribute to unwanted calories and sodium. These should be limited in a weight-loss-focused eating plan.
Pair Cheese with High-Fiber or Protein-Rich Foods
Cheese is best enjoyed when paired with fiber-rich vegetables, whole grains, or legumes, which can help boost satiety and make meals more balanced. Combining cheese with high-fiber foods, such as fruits, vegetables, and beans, can enhance its nutritional value.
Conclusion
Though cheese is calorie-dense, it doesn’t need to be avoided in a weight loss diet. By choosing higher-protein options like cottage cheese, mozzarella, ricotta, and Swiss, and incorporating them into balanced meals, you can enjoy cheese without derailing your goals. Feta’s strong flavor allows you to use it in smaller portions, adding a burst of taste while keeping calorie counts in check.
Remember, the key is moderation and mindful selection. When used wisely, cheese can be a satisfying and nutritious addition to any weight loss plan.
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