Which cottage cheese is best for weight loss: fat content, recipes, reviews and results

Lactic acid products are the type of food that is not advisable to give up not only as the body grows, but also in old age. Particular attention should be paid to cottage cheese; it is not only a nourishing product, but also a dish that, if consumed correctly, will help normalize the functioning of internal organs. Cottage cheese is not used so rarely for weight loss, and cottage cheese diets are rightfully considered the safest and most healing.

Cottage cheese is one of the main sources of protein with good digestibility and a reasonable price, because on the scale of the economic crisis, many people are interested in a cheap source of protein, and those who need iron need increased protein consumption.

Do I need to tell you what cottage cheese is? I think everyone knows that this is a fermented milk product that is obtained by fermenting milk using either lactic acid or rennet. The whey formed during the production process is removed.

Now we are talking specifically about cottage cheese, and not about a curd product or curd mass. Only natural cottage cheese is healthy and does not contain preservatives, thickeners, starch, sweeteners or vegetable fats.

Useful properties of cottage cheese

It has long been used to treat various diseases, so while losing weight, you can improve your well-being and health along the way. Its regular consumption:

reduces the risk of caries and fractures;
activates mental activity, increases concentration,
increases endurance;
improves vision;
reduces cholesterol levels;
promotes increased production of growth hormones;
prevents anemia by increasing the level of hemoglobin in the blood;
in men, it increases the ability to conceive by raising testosterone levels.

Cottage cheese is one of the richest sources of protein available for breakdown, so it is an easily digestible product. To digest it, much less hydrochloric acid, gastric juice and enzymes are released than milk. Included in dietary nutrition for the treatment of hypertension and atherosclerosis, heart and liver diseases.

Cottage cheese contraindications

Losing weight with cottage cheese involves consuming it in large quantities for a long time. In the presence of certain diseases, this is fraught with health problems, and therefore you need to know and observe contraindications for such hunger strikes:

allergy;
liver and kidney diseases;
increased stomach acidity;
digestive disorders;
cardiovascular pathologies.

With its long-term use, an exacerbation of all the above diseases is possible, as well as bloating, pain in the epigastric region, stool disorders, and flatulence.

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Which cottage cheese is better for weight loss

It is usually believed that only low-fat cottage cheese is suitable for weight loss. There is some truth in this statement - the lower the fat content of the product, the lower its calorie content. But a well-thought-out diet takes into account not only the properties of each product, but also the characteristics of their combination. And from the point of view of which cottage cheese is better, you need to decide, understanding whether the diet you choose creates a severe fat deficiency.

In a low-fat diet, whole cottage cheese

milk in small quantities (up to 100 grams per day) has the right to life. Especially if it lasts longer than one week. The fact is that along with food we receive vitamins necessary for normal life, some of which (A, D and K) are fat-soluble. Therefore, if you completely eliminate fat from your diet, your body will lack these vitamins.

Today you can find the following types of cottage cheese on sale:

fatty (19-23%) – produced from whole milk; when losing weight, you can eat it rarely and in small quantities;
classic (4-18%) - made from milk from which the cream has been previously skimmed; with a fat content of up to 9%, it can be used in diets as one of the main products;
low-fat (1.8%) – milk additionally undergoes a defatting process, an excellent dietary product, but the calcium content in it is also reduced;
low-fat (0%) - this type appeared relatively recently, as a response to consumer requests. In fact, it is pure protein, which contains a minimum of calories, but its benefits are minimal.

Sometimes it is sold artificially enriched with calcium and it is difficult to call it a 100% natural product. In general, you should not get carried away with dairy products with 0% fat content. During their production, milk undergoes so many types of processing that it loses almost all of its beneficial properties.

Advantages and disadvantages of the cottage cheese diet

It is believed that cottage cheese helps reduce caloric intake and burn fat tissue. Indeed, this product is very healthy, it contains many vitamins and minerals: magnesium, iron, calcium, vitamins A, B, E, P. Each of these elements is vital for the body, not to mention proteins! But there is a nuance: all these advantages apply to a greater extent to ordinary homemade, non-fat cottage cheese, while advertising and food manufacturers try to sell low-fat cottage cheese. And most weight loss recipes require low-fat foods.

Firstly, most of the beneficial components, including vitamins and amino acids that our body needs, are fat-soluble. Therefore, when the manufacturer processes the curd mass to remove fats from it, useful components also evaporate from the food along with the fats.

Secondly, fats themselves are valuable components. Violation of the balanced composition of the product leads to worse absorption: in the absence of fats, calcium and phosphorus are simply not absorbed. In general, this is not a problem when there are other sources of phosphorus and calcium, but the nature of the weight loss diet is such that you most likely will not have any other source of minerals. Unless you take them in capsules. So to talk about the special benefits of low-fat cottage cheese is disingenuous or an unconscious exaggeration. Its benefits are limited to feeling full and reducing waist size.

However, with waist size, everything is not so simple: having lost excess pounds in 3 days or 2 weeks, over time you will gain them again. Ruthless medical statistics say: only 13% of people who lose weight through diet maintain the weight. The rest are gaining weight again, or even gaining more weight than they had when they cut back their menu.

All quick solutions are short-term. If you need to lose a few kilograms in 3 days at any cost, a cottage cheese diet will help. But to prevent the lost kilograms from returning after this, you need to wisely quit your diet, balance your diet and exercise at least three times a week. However, if you balance your diet, play sports, get enough sleep and give up alcohol, you will already lose weight, without any cottage cheese diet. Maybe it won’t happen so quickly, but you won’t have to worry about the results!

How much cottage cheese can you eat per day when losing weight?

If you decide to lose weight and choose cottage cheese products as a weapon in your fight against excess weight, then remember that a sense of proportion is important in everything. If your diet includes a bucket of cottage cheese filled with jam, sour cream, and sugar every day, then you should expect the opposite result. The extra pounds will not keep you waiting and will appear in folds on your body. When losing weight, cottage cheese should be eaten in quantities determined by the fat content of the product. The daily allowable load of fat per day is 25-50 g. 0.5 kg of 5% cottage cheese contains 25 g of fat.

Methods of use

There are a great many ways to lose weight using cottage cheese - from a mono-diet to including it as a main or additional product in the diet of almost any diet. It is best to consume cottage cheese in the morning or at night. A light cottage cheese breakfast provides a boost of energy and the absence of hunger almost until lunch. A portion of cottage cheese with yogurt or kefir eaten for dinner will ensure normal and complete sleep. At lunchtime, it is better to eat more complex dishes made from cottage cheese: pudding, casserole, etc.

A mono-diet is usually carried out on cottage cheese with a fat content of 4-9% and can last from 3 to 7 days without harm to health. In this case, only green tea, 1-2 teaspoons of honey, 1-2 unsweetened fruits (usually apples), a handful of dried fruits (dried apricots, raisins, prunes) and a glass of lactic acid product per day are allowed on the menu. The calorie content of such a diet is minimal and ranges from 600 to 900 kcal, which is much lower than the average physiological minimum. Therefore, active physical activity is excluded for this period.

The result can be weight loss of up to 3-5 kilograms per week. If you sit for 3 days only on low-fat (1.8%) cottage cheese and unsweetened green tea, you will lose up to 3-4 kilograms. But this is mainly the result of green tea's diuretic effect rather than fat burning.

You need to exit such a diet smoothly; even after 3 days, metabolic processes have time to slow down. Therefore, if after it you start overeating again, the lost kilograms will immediately return to their places.

When is the best time to eat cottage cheese?

It is better to eat cottage cheese in the first half of the day, as it takes much longer to digest fermented milk products - 2-3 hours. For comparison, fermented baked milk, kefir, and natural yogurt take about an hour to digest.

If you add a spoonful of sour cream and a spoonful of sweet jam to cottage cheese for dinner, then consider that your stomach will be empty in at least 3-4 hours. This is fraught with long periods of falling asleep and unpleasant sensations.

Therefore, for dinner, we can recommend eating cottage cheese in small quantities, for example, adding 2-3 tablespoons to a light vegetable salad.

In addition, homemade cottage cheese often contains incompletely fermented milk sugar (lactose), and many people experience heartburn due to it, which is bad in itself, and even more so at night, since gastritis or peptic ulcers may worsen. Store-bought cottage cheese does not have this drawback - it does not contain lactose.

And finally, any food that is consumed frequently becomes boring purely psychologically. If you eat cottage cheese every day for several weeks, you will most likely get extremely tired of it. It would be a pity to give up an excellent dietary product because of banal satiety.

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How to use

If you use cottage cheese incorrectly, there is a risk of not achieving results. One of the most controversial points is when it is best to eat it: in the morning or in the evening, before or after training. Such doubts are completely inappropriate for one simple reason: this product is so versatile and easily digestible that it can be included in the diet for both breakfast and dinner.

In the morning, it will give you a boost of energy and vigor, filling you quickly and for a long time so that you can last until your next meal without bouts of hunger. Add fruits and herbs to it.

In the evening, it will significantly facilitate digestion before bed, the stomach will work better without heavy and difficult-to-digest food. For dinner, you can prepare vegetable salads with its participation or dietary desserts. Another advantage of eating cottage cheese at night for the purpose of losing weight is preventing overeating. After it you definitely won’t be drawn to the refrigerator.

The same goes for sports. It can be eaten before training (30-60 minutes before) to recharge your energy and increase endurance. This will allow you to spend the maximum number of calories in the gym. Curd dishes will also be useful after exercise, as they will promote muscle recovery after physical activity, thanks to the natural casein they contain. Here it is better to give preference to drinks - smoothies and cocktails.

What it goes with: fruits, eggs, other dairy products, vegetables, herbs.

During a fasting day, you can eat up to 300 g (you can read how to do it correctly here); for longer diets, the daily intake should not exceed 200 g.

Lifehack. Never freeze this product - this will cause it to lose all its beneficial properties.

Cottage cheese at night for weight loss

Many representatives of the fair sex, who monitor their figure and weight, have used this technique more than once. The growth hormone produced at night is the most energy-consuming, therefore, by introducing a little fermented milk products into the diet before bed, existing fat deposits will be burned at a faster rate. However, do not get carried away; a small portion will be enough to achieve the effect.

Cottage cheese at night when losing weight is a great way to keep your figure under control, even without exercising.

In addition to this method, there are many more options on how to lose weight using this fermented milk product and get all the benefits of cottage cheese for weight loss. To do this, you can use cottage cheese as one of the components of most dishes, especially since today there are many recipes for weight loss.

What to use cottage cheese with for weight loss?

For weight loss, it is better to eat cottage cheese with non-starchy vegetables (tomatoes, cucumbers, peppers, young carrots and beets, etc.), herbs and berries.

You can eat it for breakfast as a separate dish, or you can take it to work if you need low-calorie snacks. If you get tired of the taste of cottage cheese, beat it in a blender with fresh or frozen berries to create a low-calorie protein smoothie.

It is good to prepare sandwiches with cottage cheese and herbs on whole grain bread and crispbread. Cottage cheese baked goods, all kinds of dietary cheesecakes, casseroles, muffins and cottage cheese cakes with the addition of zucchini, pumpkin and oatmeal are very tasty.

The main thing is to remember that on a hypocaloric (low-calorie) diet, cottage cheese should be eaten without sugar, otherwise the whole point of using this product as a dietary product will be lost.

Recipes

When choosing dietary dishes made from cottage cheese, watch their calorie content and the range of additional products: you should tolerate them well.

Salads

Salad with vegetables (102 kcal)

Peel 2 red bell peppers from the seed box and cut into thin strips. Add 200 g of canned corn, 250 g of low-fat cottage cheese. Add salt and pepper at your discretion. Season with 10% sour cream. Mix. Sprinkle (optional) chopped basil and dill on top.

With tomatoes (75 kcal)

Blanch 4 medium-sized tomatoes, chop as desired. Add 100 g of grated ginger. Add 100 g low-fat cottage cheese. Add salt and pepper at your discretion. Season with cold-pressed olive oil (you shouldn’t skimp on it). Mix. Sprinkle any chopped herbs on top.

With vegetables and shrimp (94 kcal)

Boil and peel 300 g of king prawns. Cut 300 g of Chinese cabbage into square slices. Using your hands, randomly tear 150 g of lettuce leaves into large pieces. Cut 1 tomato and 1 cucumber into small cubes. Mix all ingredients. Add 200 g low-fat cottage cheese, 100 g pitted olives. Add salt and pepper at your discretion. Season with extra virgin olive oil and lemon juice. Mix. Sprinkle any chopped herbs on top.

With garlic and herbs (68 kcal)

Mix 250 g of low-fat cottage cheese with 4-5 crushed cloves of garlic. Sprinkle generously with chopped herbs - assorted dill, cilantro, parsley and basil. You can add green onion feathers. Pepper and salt are not necessary. You can season it with low-fat sour cream or natural olive oil. A recipe for those who suffer from cholesterol plaques. Fits well into a blood cleansing program (review of methods).

With greens and cucumber (60 kcal)

Mix 200 g of low-fat cottage cheese with 200 g of grated cucumber and 100 g of any chopped herbs. You can add pepper and salt for taste. It’s better not to season it with anything, as the cucumber juice will provide enough liquid. The dish perfectly satisfies hunger after a workout.

With fruits

Mix without any dressings or spices:

cottage cheese with banana: 200 g and 1 pc. (82 kcal) - to lift your mood;
with kiwi: 200 g and 3 pcs. (65 kcal) - for fat burning;
with orange: 200 g and 1 pc. (69 kcal) - to strengthen the immune system;
with prunes: 100 g and 3 pcs. (85 kcal) - for a laxative effect as part of a fasting cleansing day;
with raisins: 100 g per 50 g (80 kcal) - to cleanse the intestines and kidneys.

Breakfast options

Cottage cheese with honey: per 200 g no more than 30 ml (87 kcal);
with dill: for 200 g - 50 g (70 kcal), you can top it up with low-fat sour cream or add any other herbs;
with yogurt (calorie content will depend on the chosen yogurt): proportions are arbitrary;
with oatmeal: add 50 g of low-fat cottage cheese (80 kcal) to 150 g of warm (not hot!) porridge.

This healthy product can be added to any porridge (recipes and rating of the best). The main thing is that they are warm, not hot. And to reduce the calorie content of breakfast, it is better to cook them either in water or in low-fat milk. You can add any fruits and berries to them.

Cocktails

Smoothie (99 kcal)

Mix 100 g of low-fat cottage cheese, 1 orange and banana, 50 g of any berries in a blender.

Strawberry smoothie (87 kcal)

Mix 100 g of low-fat cottage cheese, 200 ml of kefir, 50 g of strawberries in a blender.

Cocoa cocktail (97 kcal)

Mix 100 g of low-fat cottage cheese, 100 ml of water, 100 ml of milk, 50 g of cocoa powder in a blender.

Fat burning cocktail (72 kcal)

Mix 200 g of low-fat cottage cheese, 100 ml of water, 20 g of ground red or black pepper in a blender.

Dietary pastries with cinnamon (135 kcal)

5 apples;
250 g low-fat cottage cheese;
1 kg 10% sour cream;
ground cinnamon and ginger (amount is at your discretion);
30 ml honey;
1 egg;
a little oil (any kind).

For apples, use only the pulp (peel, seeds, core). Cut them into thin slices. Place on the bottom of the multicooker, previously greased with a thin layer of oil. Mash the cottage cheese with a fork. Mix all ingredients and place on apple bed. Set the “Baking” mode for 30 minutes.

Cottage cheese is one of the most dietary products that are recommended for effective and safe weight loss: low-calorie, easily digestible, healthy. But there are also nuances in its use that are worth knowing about in order to achieve the desired results.

You can familiarize yourself with the cottage cheese diet (duration, effectiveness, options, and also to whom it is recommended) by reading our separate article.

Dietary dishes made from cottage cheese for weight loss

Considering all the variety of dishes made from dairy products, the cottage cheese diet can be very tasty and fits perfectly into any diet. You will enjoy such dietary dishes made from cottage cheese for weight loss as cheesecakes, casseroles, omelettes, numerous salads, cottage cheese pancakes and cheesecakes. You can choose options for preparing food from this product by steaming or in the oven, in a slow cooker.

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Rules for quitting the diet

Leaving a diet is a critical stage that can either consolidate the effect or lead to digestive disorders and rapid weight gain. Let's say you adhered to a diet for at least 3 days. When the last day expires, do not rush to the refrigerator for a cutlet and chocolate, but add carbohydrates to your diet gradually. If you were stuck on kefir and cottage cheese, you will have to add 20 grams of carbohydrates per day. Otherwise, all of them will turn into fatty tissue in the body, not into energy.

In addition, carbohydrates at the exit from the diet regime are not buns and cakes, but buckwheat, vegetables and fruits. Add them to your diet gradually. It is better to give up baked goods, sweets and alcohol for 2 months - this is ideal. But since holidays, anniversaries, corporate events, and weddings may come between you and the pursuit of ideals, try to stay without sweets and alcohol for at least a month. This is necessary so as not to gain back the lost weight immediately. Also, to maintain the result, you should arrange fasting days every week - an apple-curd diet is suitable for this.

It happens that food restriction does not give the desired effect. You've been on a strict mono-diet for a week, and the scales still show the same numbers. There may be several reasons. The first is diseases of the endocrine system. For example, if you have metabolic syndrome and are not taking or have not taken medications, dietary restrictions alone will not help normalize your weight. The second possible reason is “habituation”. In people who have too often restricted themselves in food, the body eventually stops losing weight with the next diet. Finally, don't try to extend your diet if you haven't lost weight in a few days. Prolonging the cottage cheese mono-diet can be harmful to the kidneys.

If you are not satisfied with the methods of this diet, or you don’t have time to cook, and you want to get quick results without harm to your health, then choose our thoughtful and healthy weight loss menu for the week:

Salad with cottage cheese and vegetables for weight loss

Numerous variations of salad with cottage cheese and vegetables for weight loss are especially popular. They cook quickly, contain few calories, satiate the body, and bring benefits and pleasure. For example:

In 10 minutes, a dish of cottage cheese, sweet peppers, tomatoes, radishes, and onions will be on your table. Vegetables need to be cut into small pieces, mixed with a dairy product, and season the mixture with salt and pepper. One serving of the dish contains only 49 calories.

Another dietary dish can be prepared by taking a dairy product, fresh cucumbers, a stalk of celery, Chinese cabbage, chop everything, then season with olive oil, balsamic vinegar, add salt and pepper. One serving of the treat contains 195 kilocalories.

In a frying pan

Curd dishes turn out to be dietary only when oil is not used for their preparation.

Cheese pancakes, pancakes or pancakes should be cooked on a non-stick coating.

Cheesecakes with honey and fruits

The classic recipe for diet cheesecakes is boring, so we suggest you add a little creativity.

You will need:

400 g cottage cheese;
2 pears;
large egg;
1 tsp. baking powder;
3 tbsp. l. poppy;
4 tbsp. l. honey;
1.5 tsp. cocoa.

How to cook:

Mix cottage cheese, honey and egg.
Add poppy seeds, cocoa and baking powder.
Grate the pear and combine with the dough.
Place future cheesecakes in a preheated frying pan and fry on both sides.

Pancakes

Cottage cheese diet flatbreads are perfect for your breakfast. They can be served with berries and fruits.

Compound:

150 g cottage cheese;
2 eggs;
½ tsp. salt;
vanillin;
250 g oat flour;
spices - to taste.

Step by step recipe:

Combine all ingredients except flour and mix.
Add spices (cinnamon, ginger, vanilla).
Add oatmeal to the dough and rub thoroughly.
Knead, take apart and form into sausages.
Roll out each piece, coat and place in a frying pan.
Fry on both sides for 2-3 minutes.

Curd and carrot casserole

This is another not only tasty, but also life-giving recipe from cottage cheese for weight loss. To prepare it, you need to grate one carrot and mix it with an egg, 2 tbsp. spoons of sugar, salt and any spices of your choice. Add 200 grams of cottage cheese to the resulting mixture; you can also add nuts, raisins, fruits or berries. Bake the delicacy for half an hour in the oven, set the temperature to 180 degrees.

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Cooking in the oven

Cooking in the oven is very convenient for many housewives - you don’t need to constantly watch the dish, you just need to set the temperature and wait for the bell to ring.

You can make cottage cheese muffins, puddings, cookies, and pies in the oven.

Casserole

The recipe for dietary cottage cheese casserole does not require a lot of money and time.

Ingredients:

100 g 5% cottage cheese;
1.5 tsp. semolina;
2 tbsp. l. milk;
small chicken egg;
1.5 tsp. granulated sugar.

Step-by-step preparation:

In a separate bowl, combine semolina and milk, stir.
Beat the egg with sugar.
Carefully fold the resulting foam into the mixture, add cottage cheese.
Bake at 180 degrees for 40 minutes.

This dish will perfectly please you for breakfast or dinner.

Cheesecake

The most delicate dietary cheesecake will decorate both the holiday table and everyday breakfast.

For the test:

2 tbsp. l. chopped oatmeal;
200 g cottage cheese;
50 g bran;
honey to taste.

For filling:

300 g cottage cheese;
egg;
150 g berries (in season or frozen).

Let's get started:

Knead all the dough components.
Cover the prepared and lightly greased pan with it, making the edges of the future pie 1.5-2 cm high.
Place in the oven at 200 degrees for 10 minutes.
Beat the cottage cheese and egg with a blender - this will be the filling of your delicacy.
At this time the base is already ready, take it out. Transfer the filling.
Decorate the product with berries, put it in the oven again for half an hour.