Learn How to Choose Cheese for Weight Loss

Of all the variety of existing methods of weight loss, there are those that can give pleasure. To do this, they must be based on favorite products, so that even a limited menu was not a burden. Since cheese in the diet is usually contraindicated, its fans are ideal one of the special weight loss systems, which does not exclude, but, on the contrary, recommends eating this valuable protein product. But the main thing is that the cheese diet is very effective for normalizing body weight and at the same time not hungry at all.

Useful properties of cheese

Cheeses are a product of milk processing and are healthy food. They are characterized by a high protein content (up to 25%), which is absorbed better than dairy, as well as a large number of nutrients that favor the digestive system and the body as a whole. stored during digestion in the gastrointestinal tract and penetrate into the bloodstream.

Regular consumption of cheeses allows:

  • To establish the work of the gastrointestinal tract;
  • Speed up metabolism
  • Improve the condition of the skin, hair, and nails;
  • restore vision.

These products are especially useful for women over 40 years of age, as they are a rich source of calcium and phosphorus needed to strengthen bones.

The caloric content of each type of cheese varies considerably depending on the amount of fat and protein. Since it is recommended to reduce the energy value of the diet during the diet, a low-fat product is usually chosen for weight loss. The content of proteins, minerals, and other nutrients that are in the optimal ratio of it can be called milk concentrate.

Cheese on a diet

The main question that excites all the thinners – whether it is possible to eat cheese on a diet and if so, which is better to choose and how much cheese a day you can eat. Most nutritionists claim that during a diet, this product can be the optimal source of protein, without which there can be no normal weight loss. Protein deficiency leads to the fact that instead of fatty deposits begin to break down muscle tissues, and this is fraught with many negative consequences for the body. After all, high-quality muscles are not only beautiful relief muscles but also good heart work, reliable support of the spine, normal condition of all other internal organs.

In most cases, doubts about whether it is possible to eat cheeses when losing weight are associated with their high energy value. However, it should be taken into account that in this case, the caloric content depends on the amount of fat, which does not apply to either plant or traditional animals. This is special milk fat, thanks to the features of which cheese methods of weight loss are highly effective.

The beneficial properties of milk fat include:

  • It contains conjugated lino-left acid, an essential fatty acid that causes the body to extract energy from fat stores. With the simultaneous use of linoleic acid and calcium, in large quantities present in cheese products, this process is greatly accelerated.
  • It is fully absorbed by the body and unlike other types of lipids is not deposited in subcutaneous fat tissue.

Therefore, even if during the weight loss to use fatty cheeses, the resulting kilocalories will be spent completely, without escrow, and at the same time contribute to the burning of existing sediments. In addition, all such products contain probiotics, which have a number of positive effects on the gastrointestinal tract:

  • normalize the intestinal microflora;
  • Neutralize toxins;
  • localize and eliminate inflammatory processes.

Thanks to this action, gastroenterologists recommend using cheeses in small quantities in the presence of colitis, diarrhea, and other gastrointestinal disorders.

A slice weighing 30 grams is enough to quench hunger, and its energy value will be no more than 135 kcal, even if you take the variety with the highest calorie. Therefore, choosing what cheese is on the diet, you can be guided by your own taste preferences and not an indicator of fat. Even with a strictly limited calorie diet, you can consume a certain amount of a variety that will meet the requirements of the diet, rather than exclude cheeses from their diet completely.

But the best solution for fans of such products will be a cheese diet. In it, nutritionists have already calculated the acceptable rate of its consumption, and also picked up the rest of the diet, which will make nutrition as useful as possible for rapid weight loss.

Features of the cheese diet

There are several variants of the diet under consideration, each of which is a type of protein method of weight loss with a similar principle of action. When carbohydrates are excluded from the diet, their own fat stores begin to be used as energy sources, which ensures rapid weight loss. The most effective are cheese diets combined with moderate physical activity.

The duration of the cheese diet should not exceed 7 days, as the lack of carbohydrates in the diet can negatively affect health. With good tolerance, without negative reactions in the form of digestive disorders, it is allowed to extend the process of weight loss up to 10 days.

Weight loss during this period is quite rapid and usually is 1 kg per day. Thus, in one course you can throw up to 7-10 extra pounds. Repeat cheese diet is recommended no more than 2 times a year.

The rules of such weight loss are quite simple:

  • Eat 6-7 times a day in small portions;
  • to observe the drinking regime – to drink at least 2 liters of water a day;
  • follow the chosen menu option clearly.

It is recommended to avoid late dinners. Ideally, you should give up food 4 hours before bedtime.

It is best to use this system of nutrition in the summer. Because of the heat, meat is poorly digested, and cheeses can be an ideal alternative source of protein. To eat them better with vegetables, then the effectiveness of weight loss will be maximum.

Stop it! No more cooking yourself and counting every calorie. The cheese diet is simple, tasty, and very effective. Learn how to choose cheese for weight loss, and lose 1 kg a day!

Pros and cons

All cheese diets have several important advantages:

  1. Enough ease of observance, as not accompanied by a strong feeling of hunger.
  2. Simplicity, unpretentiousness, lack of need to prepare special dishes or count calories consumed.

Also, the use of a relatively large amount of cheese products allows you to get all the benefits described above.

At the same time, consider the likely harm of this method of weight loss:

  1. The absence of carbohydrates negatively affects the body, including worsening the breakdown of lipids and leads to the intoxication of the remnants of their incomplete decay.
  2. Excess protein increases the risk of some serious diseases of the kidneys, liver, joints, and tissues caused by metabolic disorders.

To eliminate the harmful effects of a cheese diet on health, it is necessary to strictly adhere to the rules, not exceed its duration and follow the recommended menu.

Menu options

It is recommended to use not very salty, not too fatty, and non-spicy varieties to compile the menu. The optimal fat is 10-12%. You can only consume 1 type of cheese or a few, to your liking, if the other is not specified in the rules of the diet.

Unloading days

Learn How to Choose Cheese for Weight Loss

Start using a cheese diet is recommended with unloading days, arranged once a week. There are a lot of options for such days. For example, you should use the following options:

Option 1:

  • Breakfast – 2 apples, 30 grams of mozzarella;
  • Lunch – 70 grams of Adygean;
  • Lunch – 100 grams of Russian, 1 apple;
  • Dinner – 1 apple.

Option 2:

  • The daily diet consists of 300 grams of cottage cheese 0% fat and 150 grams of any cheese products, which should be divided into equal portions and eaten during the day for 5-6 receptions;
  • You can drink herbal infusions (from lime, chamomile, mint) and lean water.

Option 3:

  • 5 times a day – 70 grams of any cheese production with 1 whole-grain bread and 50 grams of dry wine;
  • 300 ml of pure water or green tea between meals.

Any of these options of unloading day allows you to lose an average of 1 kg of excess weight.

For 3 days

The cheese diet for 3 days

The cheese diet for 3 days is carried by the body without stress or negative consequences. But because of the limited menu is quite tight.

First Day :

  • In the morning – 2 baked apples with nuts;
  • For lunch – 30 grams of unsalted cheese;
  • In the afternoon – 2 baked apples with nuts and 1 tsp honey;
  • Snack – 30 g ricotta;
  • In the evening – 2 baked apples.

Second Day:

  • 2 fresh apples in the morning;
  • For lunch – 100 grams of mozzarella;
  • In the afternoon – cabbage salad with 20 grams of grainy cottage cheese;
  • Snack – 2 eggs, 30 g feta;
  • In the evening – 2 baked apples.


  • In the morning – 50 grams of ricotta;
  • For lunch – 2 fresh apples, 30 grams of Dutch;
  • In the afternoon – a salad of green vegetables with 30 grams of grainy cottage cheese;
  • Snack – 30 g mozzarella;
  • In the evening – 1 apple, a slice (10 g) of Dutch.
  • Every day before each meal (for 20 minutes) you should drink a glass of warm water to speed up metabolic processes and breakdown of fat deposits. If You feel hungry, you can drink 200 ml of kefir or yogurt.

Week 1

Cheese for Weight Loss

With this version of the diet, you need to eat according to the following scheme:

First Day:

  • 2 fresh apples in the morning;
  • For lunch – 100 grams of mozzarella;
  • In the afternoon – cabbage salad with 20 grams of grated feta;
  • Snack – 2 eggs, 30 grams of Russian (low fat);
  • In the evening – 2 baked apples, 1 slice.

Second Day:

  • In the morning – 50 grams of ricotta;
  • For lunch – 2 fresh apples;
  • In the afternoon – a salad of green vegetables with 30 grams of grainy cottage cheese;
  • Snack – 30 g ricotta;
  • In the evening – 1 apple, 1 slice of Dutch.

Third Day:

  • In the morning – 2 baked apples with nuts;
  • For lunch – 30 grams of unsalted cheese;
  • In the afternoon – 2 baked apples with nuts and 1 tsp honey;
  • Snack – 30 g mozzarella;
  • In the evening – 2 baked apples, 1 slice.

Fourth Day:

  • In the morning – 1 hard-boiled egg, 30 grams of Dutch;
  • For lunch – 30 grams of cheese, 1-2 tomatoes;
  • Afternoon – 150 ml cheese cream soup with broccoli;
  • Snack – 200 g vegetable salad with 30 grams of grainy cottage cheese;
  • In the evening – 100 g lentil puree, 20 g of mozzarella.

Fifth Day:

  • In the morning – 2 tomatoes, 30 grams of Dutch;
  • For lunch – 100 grams of grainy cottage cheese;
  • Day – 150 g chicken breast, 2 cucumbers, 30 grams of mozzarella;
  • Snack – 200 ml pumpkin smoothie with yogurt;
  • In the evening – 150 g of stewed vegetables, 30 g ricotta.

Sixth Day:

  • In the morning – tomato salad with cubes of Adygea (20 g);
  • For lunch – 200 ml kefir;
  • 200 ml cheese soup, 150 g boiled fish;
  • Snack – 2 apples;
  • In the evening – 200 g carrot salad with 25 grams of grated cheese.

Seventh Day:

  • Morning – 150 g pea puree, 30 grams of Dutch;
  • For lunch – 30 grams of nuts without additives;
  • In the afternoon – 100 grams of grilled veal, potatoes (2 pieces), 30 grams of cheese;
  • Snack – 200 ml yogurt, 1 egg;
  • In the evening – 2 tomatoes, 30 g of feta.

To quench a strong feeling of hunger is allowed cabbage salad with lemon juice or low-fat kefir.


This menu can only include one variety or more (optional), but not necessarily 10 different, as can be solved from the name. “10 pieces of cheese” means that within 10 days, consuming mainly cheese, you can lose 10 kg of weight. Only solids – Dutch, Russian, Cheddar, and others – are allowed to be used, alternating them to your liking.

Cheese for Weight Loss
Cheese for Weight Loss

Each meal should be consumed 30 grams of cheese of the above varieties, as well as the following products:

First Day :

  • 8:00 – 200 ml milk;
  • 10:00 – cucumbers, greens;
  • 13:00 – 4 tomatoes;
  • 16:00 – 1 egg;
  • 18:00 – 100 g boiled chicken breast.

Second Day:

  • 8:00 – baked potatoes (2 pieces);
  • 10:00 – 200 ml kefir;
  • 13:00 – 150 g cabbage salad;
  • 16:00 – 200 ml milk;
  • 18:00 – 200 g of boiled carrot salad.

Third Day:

8:00 – 150 g pea puree;
10 a.m. to 200 ml yogurt;
13:00 – 200 g of boiled asparagus;
16:00 – cucumbers, herbs;
18:00 – 100 g of bean puree.

Fourth Day:

8:00 – 200 ml milk;
10:00 – 2-3 Bulgarian peppers;
1 p.m. – 150g boiled broccoli;
16:00 – lettuce salad;
18:00 – 100 g of boiled red meat.

Fifth Day:

  • 8:00 – 2 tomatoes, greens;
  • 10:00 – 200 ml kefir;
  • 13:00 – 200 g eggplant stewed with garlic;
  • 16:00 – cucumbers, herbs;
  • 18:00 – 150 g of fish per pair, 50 g of celery.

After 5 days on the diet should take a break from the right diet (1-2 days) to consolidate the results. Then you need to repeat all the days in the same order.

You can drink any sugar-free beverages throughout the course. The total daily volume of liquid should not exceed 1 litre, as the menu includes a large number of vegetables containing water.

On cheese sandwiches

The main essence of weight loss on cheese sandwiches is that the menu includes only this dish, but the daily calorie intake should not exceed 1200 Kcal. When making sandwiches, you need to follow these rules:

  1. The basis should be bread, whole grains, or bran bread in a total amount of no more than 500 grams per day.
  2. Cheeses are cut into thin slices, their daily norm is determined according to the calorie content: low-calorie can be taken more, more fatty – less.
  3. As a supplement is allowed to use cucumbers, tomatoes, greens, leaf salads.
  4. The maximum weight of one sandwich is 15 grams.

There is no menu per se on this cheese diet. You just have to eat one sandwich every hour. Women are allowed to eat 12 sandwiches a day, and 16 for men. In between, you can drink clean water or green tea. The course lasts no more than 10 days.

Wine and cheese

Wine and cheese for weight loss
Wine and cheese

Such a menu is also quite simple. For one day it is allowed to use:

  • 350 g of cheese products;
  • 350 ml dry red wine;
  • Seven loaves.

This amount is divided into 7 servings and consumed at equal intervals. You can stick to this diet for no more than 3 days.


The cheese diet as a type of protein and low-carb method of weight loss has a number of contraindications. It cannot be observed in the presence of such diseases:

  • Heart, kidney, or liver failure;
  • Metabolic disorder;
  • Digestive disorders, chronic constipation.

Also, similar methods of weight loss are not suitable for milk allergy or individual lactose intolerance. In all other cases, strict adherence to the recommended duration and rules of nutrition is required. This will help to avoid the appearance of adverse reactions and harm to health.

Getting out of the diet

At the end of the cheese diet, you can not pounce on the usual food, otherwise, all the lost pounds will return. Every day you need to add a small amount of carbohydrates to the diet, gradually increasing their amount to allow the digestive system to switch to the usual mode of work. At the same time, it is important to ensure not only low-calorie but also healthy nutrition to prevent the appearance of problems with the functioning of the gastrointestinal tract.

First of all, useful dishes should be included in the menu:

  • Low-fat meat and fish broths;
  • Light soups;
  • Porridge on water or milk;
  • Fruit puree.

Such food will help to normalize digestion and maintain the results achieved in weight loss.

It is also recommended to continue eating fractionally for 2 weeks, to avoid late dinners, to consume at least 1.5 liters of water per day.

Types of cheeses for diet

Modern manufacturers offer more than 400 types of cheese products, which differ in their composition, manufacturing technology, nutritional value, and taste. During weight loss, it is generally recommended to use varieties with a low percentage of fat, which is made from skimmed milk.

In general, all of these products are divided into 3 types by the amount of fat contained:

  • Skimmed – less than 15%;
  • Lungs – 15-40% fat;
  • Normal – 40-60%.

High-quality low-fat (skimmed and light) species to taste and useful properties are almost indistinguishable from fatty, and some even surpass them in some indicators.

Low-fat cheeses on a diet

Low-fat cheeses on a diet
Low-fat cheeses on a diet

Since there are quite a lot of low-fat and light types of product, when choosing it is necessary to pay attention not only to what cheese is low-fat and non-calorie but also which of them corresponds to two other indicators:

  • The amount of protein in the composition – ideally should be 15-20%;
  • Taste qualities – that was not sharp and not very salty.

Most of all these requirements meet brine and curd cheeses, the technology of which allows preserving the structure of cottage cheese. The list includes:

  1. Brynza – 170-250 kcal, 20% fat, 20% protein. The ratio of proteins, lipids and kcal cheese is considered to be the best product in dietary nutrition.
  2. Ricotta – 170-180 kcal, 8-24% fat, 11% protein. The most easily digestible variety, because it is made from whey, does not contain milk proteins, and only albumin – a protein contained in human blood.
  3. Mozzarella – 150-270 kcal, 17-24% fat, 28% protein. Mozzarella cheese is well combined with vegetables, herbs, olives and berries. With the same caloric content as most curd species, it contains the maximum amount of protein.
  4. Feta – 290 kcal, 24% fat, 17% protein. It has an average calorie content, does not contain carbohydrates, but there are varieties with fat content up to 50% and high calorie – in particular fetaki. But there are no strict prohibitions as to whether fetaki can be consumed during weight loss, as it contains an increased amount of calcium, which contributes to the rapid breakdown of milk fat.
  5. Adygea – 240 kcal, 14% fat, 19% protein. Soft Adige cheese with curd consistency is suitable for use in salads and sandwiches.
  6. Tofu – 70-90 kcal, 5% fat, 8% protein. This is a low calorie soy cheese suitable for vegetarian weight loss. High-quality plant protein, which contains tofu cheese, is quickly digested and gives the necessary energy to the muscles, so it is recommended for those thinner who are looking for a substitute for meat protein.
  7. Suluguni – 258-300 kcal, 20-45% fat, 18% protein. In addition, the product contains about 7% salt, and in the smoked version, produced in the form of pigtails, also “liquid smoke.” Therefore, it is not recommended to use such a cheese suluguni for weight loss – the diet may not be very good for health.

All of these types are dietary, as is the curd itself, so are widely used in diets for weight loss. Since almost every one of them has several varieties, in any case, it is recommended to choose a white low-fat variety with the lowest calorie content. In addition, brine varieties can be eaten when there is no ban on salt consumption on the diet, or pre-soaked in water if it is not possible to buy an unsalted variety.

Solid and semi-solid varieties

Solid and semi-solid varieties
Solid and semi-solid varieties

The most common question as to whether cheeses can be eaten when losing weight concerns hard and semi-solid varieties such as Dutch, Russian, Parmesan, Swiss, and others. This is because they contain the highest percentage of lipids and are the most caloric among all other varieties of cheese products.

However, such products have an important property necessary for getting rid of fat deposits – they include lecithin, thanks to which significantly improves lipid metabolism, which does not allow fats to be deposited. Lecithin is also responsible for the permeability of cell membranes and stimulates the activity of enzymes that provide fat-splitting processes. Therefore, even if cheese and fatty, on a diet, it is possible to use, but in a limited amount in accordance with the allowable calorie intake of the daily diet.

Processed cheeses

In addition to doubts about the admissibility of eating hard varieties when losing weight, no fewer questions arise as to whether processed cheese can be processed in a diet. This product differs from the others discussed above, its composition and way of production.

eating hard varieties when losing weight

Processed cheeses come in several types:

  • Slices – quite dense in structure, can be cut into slices;
  • Sausages – with various additives, including “liquid smoke” and smoked shell;
  • Pasty – the fattest in composition;
  • Sweet – with flavors and sweeteners.

Almost all of them are high-calorie, they have a lot of fat, but it easily breaks down. They also contain a large amount of casein – a high-quality protein with a full set of essential amino acids.

For a cheese, diet is more suitable varieties with low fat and lack of carbohydrates. But when choosing an option, consider that they include several not quite harmless components:

  • Phosphate and dangerous non-natural food additives with E-code;
  • Plenty of salt
  • Citric acid.

Also in the composition often there are carbohydrates that make such products undesirable in the diet.

As to whether it is possible to eat sausage cheese during weight loss, all nutritionists and doctors do not advise using it not only during weight loss but even with a normal diet. The “liquid smoke” contained in it can cause severe allergic reactions, cause severe damage to the lining of the gastrointestinal tract, leading to complex forms of ulcerative lesions and other diseases. Thus, processed cheeses can be used for weight loss, but you need to choose quality varieties that cost almost as much as solid varieties.

In general, cheeses can and even need to be consumed. But it is better if it will be unsized and unsalted varieties. Any home product is ideal, and smoked is better to minimize or completely exclude from the diet.

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