This tasty food is also low in fat and calories compared to other cheeses.
Weight loss is a common goal for many people, often for health reasons. While many of us know that eating fewer calories and moving more can aid this process, it can be a lot easier said than done.
Restricting what you eat can be difficult to stick to and even leave you feeling hungry. Therefore, many experts advise making healthier food choices to ensure you are still eating enough but reducing the amount of calories you consume.
When thinking about healthier choices to make, swapping out regular cheeses such as cheddar for a specific type of the dairy product could be a good place to start. One expert revealed a range of health benefits to be found in cottage cheese – including its potential to help you lose weight.
Reema Patel, gut health specialist at Dietitian Fit, explained more. Taking to Patient.info She said: “This is because cottage cheese is a rich source of protein, whilst being low in fats and overall calories.”
Patient.info describes cottage cheese as “mild and creamy”, almost resembling natural yoghurt in thickness.
It says: “It has just a hint of salt and can range from very creamy to slightly tart in taste. This depends on how much fat the cottage cheese contains – less fat means more tartness.
“Cottage cheese is fast becoming a favourite among people who want to lose excess weight, tone their bodies, and build muscle. Why? It is low in calories and high in protein.”
According to the site, 113 grams of one percent fat cottage cheese contains:
- 14g protein – 30 percent of your daily allowance
- 0.63µg vitamin B12 – 29 percent of your daily allowance
- 9 µg of selenium – 19 percent of your daily allowance
- 134mg phosphorus – 13 percent of your daily allowance
- 61 mg of calcium – five percent of your daily allowance
- 11µg vitamin A – 1.5 percent of your daily allowance
- 1g fat – four percent of your daily allowance
- 406 mg dietary salt – 20 percent of your daily allowance.
It also contains around 81 calories. In comparison, a standard cheddar contains 37 grams of fat and 455 calories.
Reema explained that the protein content of cottage cheese can also help with weight loss. She said: “Consuming enough protein is important when losing weight, as it ensures any weight loss is mainly fat loss, rather than muscle loss.
“A higher protein diet also helps to keep us satisfied from food for longer, as it takes longer to digest. This means we may not need to consume as much food overall, aiding weight loss.”
On top of this, there’s an extra benefit in the types of cottage cheese that also contain probiotic bacteria.: “This can support gut health and digestion, which in itself can help support weight loss,” Reema added.
Her advice is backed by registered dietitian Julia Zumpano. She told the Cleveland Clinic that three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight.
These include the fact it is high in protein, low in fat and provides calcium. “Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release,” she said.
“Full-fat cottage cheese contains less fat than some other cheeses, and its high protein makes it an excellent low-fat option. Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.”
However, if you’re planning to add cottage cheese to your diet Reema advised limiting yourself to 200 grams daily due to the salt content. Adults shouldn’t be eating more than six grams of salt a day.
To lose weight safely, the NHS recommends:
- Eating a healthy, balanced diet
- Taking part in 150 minutes of exercise per week
- Setting realistic weight loss goals
- Eating more slowly and being mindful of what and when you’re eating
- Avoiding situations where you know you may be tempted to overeat
- Involving your family and friends with your weight loss efforts
- Monitoring your progress.
If you are concerned about your weight and the impact it has on your health you should speak to your GP.