Cottage Cheese: How Effective for Weight Loss? HealthifyMe - Blog HealthifyMe - Blog - The definitive guide to weight loss, fitness and living a healthier life.
You must have eaten cheese many times and are probably familiar with its three or four types. But are you aware of cottage cheese? Cottage cheese is a star ingredient in low-calorie diets and is popular among those trying to lose weight. So, when someone asks you about cottage cheese, tell them it’s not just a dairy product. Also being high in protein, cottage cheese increases feelings of fullness without increasing the calories, allowing you to eat without worrying about weight.
Cottage cheese is prepared by boiling and curdling milk in the presence of acidic substances such as vinegar or lime. While the milk boils, it forms into lumps of curd and then gets pressed to create a big chunk of cottage cheese. This slightly salty dairy product topped with fruit gives you the freedom to switch out super sugary desserts and satisfy your craving. So grab a cup of cottage cheese to get a nutritious, filling snack with very few calories from fat.
Here’s Why You Should Add Cottage Cheese to Your Diet Right Away
Cheese might not be the first food you think of when it comes to weight loss, yet some choices are better than others. For example, cottage cheese is allowed (and even encouraged) on most high-protein eating plans for weight loss. So you can say it is the unsung hero of the cheese aisle.
It’s hard to say that eating cottage cheese automatically helps you shed weight in that exact instant or has magical weight-loss powers. However, while no single food will cause you to lose weight, you will undoubtedly benefit from the satisfying protein of cottage cheese. So even if you’re not exactly looking to slim down, it’s never a bad idea to try cottage cheese and give it a moment in the sun.
Here are the top reasons you need more cottage cheese in your weight-loss diet.
High in Protein
Cottage cheese is an excellent source of protein with a low-calorie count. One hundred grams of cottage cheese has about 20 g of protein. Who would’ve thought cheese would have so much protein?
The super high protein level keeps you full between meals, reducing calorie intake and helping weight loss. Cottage cheese primarily consists of casein protein, which moves through your digestive system slowly, making you feel satiated.
Suitable for Your Digestive System
A study shows that a happy gut microbiome is the best cheerleader for weight loss. Cultured cottage cheese (either homemade or store-bought) is an excellent probiotic source like L.acidophilus and B.bifidum. These chocks full of active cultures suit your gut health and digestive system. Cottage cheese also has a good amount of magnesium and phosphorus, which helps with digestion and prevents constipation. A normal digestive system lets you stay on track with your eating patterns.
The HealthifyMe Note
Cottage cheese is a low-calorie cheese that’s very high in protein. So, it’s a tremendous nutritious cheese to add to your diet. Moreover, cottage cheese is healthier than a lot of other cheeses. So, it’s a mainstay of high-protein weight loss diets like keto and the perfect solution for lactose intolerant cheese lovers and athletes looking to lose weight.
Ways to Cook with Cottage Cheese
On a weight-loss diet, we’re always looking for healthier alternatives. Dairy foods like cottage cheese, especially the low-fat versions, can work just as well as eggs and ricotta. No doubt, it’s a popular choice for dieters and health enthusiasts. Still, everyone can add cottage cheese into delicious and filling recipes that are great for weight loss.
Cottage cheese is a fantastic toast spread in the place of peanut butter. Spread it on top of whole grain bread without exceeding your daily calories. Texture and flavour aside, you can also use cottage cheese to make a weight-loss-friendly lasagna. A 50/50 split of cottage cheese and ricotta can significantly lower your favourite lasagna recipe’s total fat and calories. Specifically, it serves as a good source of calcium.
From ranch dip to guacamole, you can use cottage cheese to ensure far less fat than mayonnaise or sour cream-based dips.
The HealthifyMe Note
There are many ways to enjoy diet-friendly yet delicious cottage cheese. Using cottage cheese, make a healthier dip, lasagna, protein-packed pancakes, and crepes. It also makes a perfect toast spread. To make it a balanced meal, you’ll need to add other foods to the cottage cheese puree or eat other foods along with your cottage cheese.
Healthy Cottage Cheese Recipes for Weight Loss
Cottage Cheese Pancake
What we like about this recipe is that one cottage cheese pancake has over 7 grams of protein. The serving size of two of these fills you up with 30% of your daily protein intake, so you’re not hungry one hour later.
Serves: 10 4-inch pancakes
Preparation time: 20 minutes
Ingredients
- Almond flour (or any other substitute for all-purpose flour): 3/4 cup
- Cottage cheese: 1½ cups
- Baking powder: ½ tbsp
- Vanilla extract: 1 tsp
- Kosher salt: ¼ tsp
- Eggs: 2
Method of Preparation
- In a bowl, whisk the eggs, vanilla, and cottage cheese together.
- In another bowl, whisk the flour, baking powder and salt.
- Mix the dry and wet ingredients until a smooth batter forms.
- Cook the pancakes until golden brown ensuring that the interior also gets cooked.
- Serve immediately, topped with sliced bananas, fresh berries, or crushed nuts.
Scrambled Eggs with Cottage Cheese
Nothing we love more than a simple recipe that has a fluffy texture. Cottage cheese is an irresistible add-on that gives a unique savoury flavour to the eggs. Scrambled eggs with cottage cheese offer a dose of protein for your mornings. Plus, it’s so easy to whip up!
Serves: 2
Preparation time: 5 minutes
Ingredients
- Eggs: 2
- Cottage cheese: 1/ 4 cup
- Salt as per taste
- Ground black pepper
- Finely chopped chives
Method of Preparation
- Crack the eggs in a medium bowl. Whisk until foamy.
- Stir in the cottage cheese, salt and black pepper.
- In a skillet, drizzle olive oil over medium heat. Pour in the eggs.
- Use a flat spatula to slowly scrape the eggs, creating folds for about 1 to 2 minutes.
- Garnish with chives and serve immediately.
Cottage Cheese Toast
Need a snack in 5 minutes? Try cottage cheese toast! Yes, this recipe is the best-kept secret on the internet! But of course, you can also turn it into a breakfast idea by changing the toppings.
Serves: 1
Preparation time: 5 minutes
Ingredients
- Whole wheat bread: 2 slices
- Cottage cheese: Take as per the toast size
- Ripe tomatoes (chopped): ½ tbsp
- Green onion: ½ tsp
- Sliced cucumber: ¼
- Olive oil to drizzle
- Salt and pepper as per taste
Method of Preparation
- Toast the bread.
- Spread cottage cheese on the toast and sprinkle with salt.
- Top the toast with sliced tomatoes, English cucumber, a drizzle of olive oil, chopped chives or green onion, a small pinch of salt and fresh ground pepper.
Conclusion
Cottage cheese, a powerhouse of protein, could be the perfect cheese option for weight loss if consumed correctly. Simply put, the benefits of cottage cheese are rooted in its high nutritious content and its role in reducing appetite. However, even though eating cottage cheese supports weight loss, it cannot compensate for a poor diet and sedentary lifestyle. Therefore, with a calorie-controlled diet, indulge in regular physical activity through exercise for long-term weight loss.
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