Hello! Today I’ll tell you about cottage cheese - one of my main products that I use when losing weight. Cottage cheese is a protein fermented milk product that is sold in any modern store. It contains approximately 16-18 g of protein and up to 18 g of fat. That is, the same amount of protein as in beef or pork, and 2-3 times less fat - exactly what you need for weight loss. At the same time, cottage cheese is a very cheap source of protein. A pack of 300-400 g in our city costs up to 100 rubles. For comparison, the same amount of meat costs 200-250 rubles.
In short, cottage cheese is a real godsend for people losing weight)
Cottage cheese can be both a main and an additional product on a diet.
Basic - this means that we eat cottage cheese on its own, as the main product of the diet. The cottage cheese mono-diet is built on this approach for 3 and 7 days, when you eat only 5-9% cottage cheese, honey and some dried fruits for the corresponding period. I am categorically against such abuse of the body, so we will not consider it here.
Additional - this means that we simply include cottage cheese in our diet as a product to achieve the daily requirement for calories and dietary fat. I use exactly this method - I eat cottage cheese once a day in order to reach the protein requirement. This is very convenient, since gaining 164 g of protein per day from meat alone is quite problematic. At the same time, 300 g of “low-fat” cottage cheese immediately provides 48 g of protein at one time.
Including cottage cheese itself and complex dishes in the diet - dishes that contain cottage cheese as an integral part, for example, a casserole, reduces the total daily calorie content of food consumed. At the same time, you do not feel hungry - because there is a lot of protein, and you maintain the balance of nutrients and vitamins.
In addition to the fact that cottage cheese is an excellent product for weight loss, it has many other beneficial properties that have a positive effect on the human body.
Useful properties of cottage cheese
Here are the benefits of cottage cheese besides weight loss
- Reduces the risk of dental disease and bone fractures
- Helps maintain muscle mass
- Stimulates mental activity
- Increases concentration
- Increases stamina
- Reduces cholesterol levels
- Promotes the production of growth hormone (!)
- Increases hemoglobin levels in the blood
Etc.
Separately, I would like to dwell on the point about the production of growth hormone. Growth hormone or somatotropin is an anabolic hormone that our brain produces in the anterior pituitary gland. This hormone enhances protein synthesis and inhibits its breakdown, helps reduce the deposition of subcutaneous fat and enhances its combustion, and also affects the increase in the ratio of muscle mass to fat. This means that when we lose weight, we need a lot of growth hormone to maintain muscle loss, burn subcutaneous fat, and increase overall muscle mass. And cottage cheese helps in stimulating the production of this hormone.
Useful tips
The product should not be used by people who are lactose intolerant. It is not recommended to eat it in large quantities, or to create a diet that consists exclusively of cottage cheese. It is recommended to consult with your doctor to avoid negative consequences. For a number of diseases, a diet made from cottage cheese for weight loss will not only not give the desired result, but will also have a detrimental effect on health.
Particular attention should be paid to the quality of the product, since the benefit to the body or, conversely, harm depends on this factor. Good cottage cheese should not contain vegetable fats or many other unknown additives.
Types of cottage cheese
Cottage cheese varies depending on the type of production. Cottage cheese is mainly made from raw, pasteurized, whole or low-fat milk. Method - fermentation with pure cultures of lactic acid bacteria with or without the addition of rennet powder and calcium chloride with partial removal of whey.
We will not dwell in detail on the technological process here - it is quite complicated. The main thing to take away is that depending on the type of production, the resulting cottage cheese is of different consistency and with different percentages of fat content. Fat content is what is important to us.
The percentage of fat content depends on the plant where the cottage cheese is made. For example, our plant - VMK Vologda Dairy Plant, produces fat - 9%, semi-fat - 5% and skim - 1.8%. The fact that 1.8% is called low-fat is not entirely true) Because real low-fat is when there is 0% fat. And this also happens.
As if “low-fat” cottage cheese, but in fact 1.8% fat content
Bold cottage cheese 5% fat
How to cook diet scrambled eggs?
3 main methods of heat treatment of eggs have been developed. The product can be:
- boil in water, steam;
- fry;
- bake in the oven.
Standard preparation of scrambled eggs includes frying them in oils (animal or vegetable), however, in terms of the number of calories, the dishes are not suitable for the daily diet during diets. When developing complexes for weight loss, the steam method of cooking scrambled eggs or stewing methods with the addition of olive oil is used.
You should follow the following recommendations for preparing a low-calorie dish:
- it is important to maintain a daily portion of eggs per person of no more than 2 pieces;
- the optimal option for a dietary dish involves cooking without oils;
- dishes can be fried in a non-stick frying pan;
- Low-calorie dishes are those cooked in a slow cooker or oven;
- The benefits of a dish for weight loss increase with the inclusion of vegetables and herbs; the products contain fiber, vitamins, and microelements that improve metabolic processes in the body.
Nutritional value of cottage cheese
Depending on the fat content, cottage cheese may contain (in%): proteins - 13-18, fat - 0.6-18, carbohydrates - 3, milk sugar - 1-1.5, water - 64.7-77.7 , mineral substances 1-1.5. The energy value of 100 g of cottage cheese is 86-226 kcal.
Here is an example of the nutritional value of 9% cottage cheese
| Nutrient | Quantity, g |
| Squirrels | 18 |
| Fats | 9 |
| Carbohydrates | 3 |
| Cellulose | 0 |
| Water | 68 |
Calorie content of 9% cottage cheese : 169 kcal.
Glycemic index of cottage cheese: 27
Cottage cheese proteins contain all essential amino acids and have a beneficial effect on fat metabolism. That is, the protein and fat of cottage cheese are easily digestible. Therefore, it can be used for diseases of the liver, kidneys and stomach. And due to the fact that cottage cheese contains the amino acids methionine and choline, which help increase the content of lecithin in the blood, it can be used as a means of preventing atherosclerosis.
Delicious and healthy protein shakes
There are a huge number of recipes for cottage cheese cocktails for weight loss, reviews of which prove their effectiveness and health benefits. It would be more accurate to say that they are preparing not for weight loss, but for gaining muscle mass. But don’t be afraid of this wording. Protein shakes are ideal for all people who exercise. Protein is essential for repairing muscle tissue damaged during exercise. Therefore, cottage cheese-based smoothies containing a lot of protein are the best post-workout drink.
Preparing them is very simple - you need to mix all the ingredients and beat in a blender until a homogeneous mass is formed. Here are some delicious recipes:
You can also prepare delicious smoothies that will be an excellent option for a snack. For example, cottage cheese with strawberries and currants is prepared in two layers, and it also turns out beautiful. You need to grind 5 frozen strawberries with 1 teaspoon of honey in a blender. Then do the same with 1/3 cup of yogurt, a cup of cottage cheese and a tablespoon of frozen currants. Divide the empty glass into 2 parts with a silicone spatula. Pour the strawberry mixture on one side of the kitchen appliance, and the curd and currant mixture on the other. This smoothie contains only 204 kcal per serving.
Chemical composition of cottage cheese
Cottage cheese is rich in potassium, calcium, phosphorus, magnesium and other minerals.
| Micronutrient | Amount, mg |
| Potassium | 112 |
| Calcium | 164 |
| Phosphorus | 220 |
| Magnesium | 23 mg |
Potassium affects the functioning of body cells: regulates intracellular pressure; participates in the contraction of muscle fibers, including cardiac ones; maintains fluid composition inside cells; catalyzes organic chemical reactions, including those that promote endurance and oxygenate the brain; supports kidney function - prevents swelling and slagging; participates in the propagation of nerve impulses in the body.
Calcium is involved in the formation of bone tissue; affects the growth and health of teeth, hair, nails; participates in the contraction of smooth and skeletal muscles, including the heart and vascular walls; lowers blood pressure and reduces vascular permeability; participates in the synthesis of complex proteins and neurotransmitters; normalizes sleep, increases the body's resistance in stressful situations.
Phosphorus is involved in the formation of bone tissue, cell membranes, and tooth enamel; helps redistribute molecules of complex proteins for the synthesis of other substances necessary for the body; participates in cell division, growth processes, gene transfer; participates in protein and carbohydrate metabolism, promotes glucose absorption and energy accumulation; participates in the growth of brain tissue, nerve cells, cellular respiration, muscle contraction; helps protect the body from stress; supports kidney function.
Magnesium, along with phosphorus and calcium, is involved in the formation of bone tissue; improves the condition of teeth, nails, hair; promotes the synthesis of more than 300 enzymes; participates in the synthesis of ATP, which contributes to the release of energy and its supply to the cells of the body; participates in protein metabolism and nucleic acid synthesis; normalizes heart rate, reduces blood pressure, dilates blood vessels; has a calming effect on the central nervous system, protects against stress, improves sleep; relaxes smooth muscles; participates in the synthesis of serotonin and melatonin.
Serotonin is a substance that acts as a conductor of nerve impulses, and melatonin regulates the frequency of the sleep-wake cycle.
How to choose cottage cheese
The basic rule when choosing cottage cheese is to look at the production date and expiration date
Bottom right: production date and expiration date. It can be seen that the shelf life of cottage cheese is 10 days
If everything is ok with this, in principle, you can take it. Although you can still evaluate the packaging to ensure it is not damaged. When you open the package at home, check that the cottage cheese has a white or slightly yellowish color, uniform throughout the mass. The consistency should be soft, homogeneous, crumbly. Although sometimes there are highly compressed briquettes, so friability is not such an important indicator. The taste of the cottage cheese should be clean, without any foreign flavors. The smell is of a fresh fermented milk product - milk or yeast, without unpleasant aromas.
You should not buy cottage cheese if you see a swollen or damaged package, and along with it an expired or nearing expiration date. Also, you should not buy if it is visually clear that the cottage cheese is very yellow and contains inclusions of blue or green color - this is mold. If you bought cottage cheese, came home, tried it and felt a bitter or very sour taste, and also smelled an unpleasant odor, take the product back to the store. There's clearly something wrong with him.
Cottage cheese should be stored in the refrigerator in accordance with the expiration date on the package. Our cottage cheese, which I mentioned above, has a shelf life of 10 days from the production date.
For long-term storage, cottage cheese can be frozen in the freezer at a temperature of -25 to -30 degrees. When defrosted, the structure and consistency of the cottage cheese are completely restored. But I don't recommend doing this. For what? It's always better to go and buy a fresh pack.
Separately, I’ll say about grain cottage cheese - it’s a drop-dead thing. Although it costs more than usual. I also use it often on my diet. Such cottage cheese is obtained by fermenting skim pasteurized milk with the addition of cream and salt to the protein base. Due to this, the cottage cheese grains become large and have a pleasant creamy taste. At the same time, caloric content and dietary fat remain within normal limits. With delicious low-calorie syrup for breakfast - just right)
The cottage cheese is grainy, despite the fact that the package simply says “Vologda Cottage Cheese”
It is important to distinguish between cottage cheese, curd product and curd mass. Natural cottage cheese is the only healthy product that should be used on a diet. Curd product and mass are semi-finished products that contain artificial impurities. Such impurities can greatly differ in nutritional value and calories, and, accordingly, harm the weight loss process.
Is it possible to lose weight on cottage cheese?
This fermented milk product is often used for weight loss. After all, a large amount of easily digestible protein with an almost complete absence of carbohydrates and fats ensures improved metabolism. That's why cottage cheese is so often used for weight loss. This product is nutritious and satiates well. After it, you don’t feel hungry for several hours. But all this time the body is actively using up fat reserves to get energy.
Many people doubt whether it is possible to eat cottage cheese while losing weight, so they refuse it. But you shouldn't do this. Its benefits for weight loss are great:
- improves digestion;
- accelerates metabolic processes;
- removes toxins and excess water;
- normalizes cholesterol and sugar levels;
- helps cleanse the intestines;
- helps build muscle mass.
Eating cottage cheese during a diet is very popular. This type of weight loss is suitable for anyone, as it has almost no contraindications. It is easier to withstand, since this product is concentrated and saturates for a long time. If you do not use a mono-diet, but include it in your diet 1-2 times, you can lose 5 kg in a month. In addition, such nutrition will improve the condition of bones, protect against caries, strengthen the immune system and improve digestion.
Which cottage cheese is better to eat when losing weight?
It may seem that the less fat in the cottage cheese, the better. That is, it is correct to eat low-fat cottage cheese. However, it is not. In the article on how to lose weight quickly, I said that fat has no effect on whether we get fat or lose weight. Because weight is gained due to excess calories. That is, it does not matter what this excess will be due to - proteins, fats or carbohydrates. The very fact that the body received more calories than it expended is important.
Therefore, the correct answer to the question is that you can eat any cottage cheese if it fits into the daily calorie and dietary requirements.
As I already said, I use “low-fat” 1.8% and half-fat 5% cottage cheese from our VMK plant and grained 5% cottage cheese from Gryazovets OJSC “Northern Milk”. Therefore, every time I estimate how many kcal and BZHU will come into my body after I eat this or that cottage cheese.
Sometimes it happens that people make cottage cheese at home. I do not recommend using this type of cottage cheese when losing weight, as it may contain lactose - milk sugar. It is not found in cottage cheese from the store. Well, in general, you never know how to make homemade cottage cheese. It's better not to take risks.
Will low-fat cottage cheese be harmful when losing weight: properties, BZHU, benefits and harms
As for fruits, preference is given to citrus fruits, kiwi, green varieties of apples, maybe watermelon. Vegetables such as potatoes and corn are prohibited; beets and carrots should be consumed in moderation. Among the fruits included in the forbidden list are figs, grapes, persimmons and bananas.
An undoubted advantage of the diet is that the volume of permitted foods is not limited, but, of course, it should not be passed on. You should try to eat slowly, so you feel full faster. It is important to follow the recommendations for choosing and alternating products, which are given below.
In the first week, breakfasts should consist of cottage cheese and citrus fruits. You can eat an orange or half a grapefruit. Due to this, it is widely used to treat various diseases.
Diet food Leave a comment 4, Views. 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.
If you add honey to cottage cheese, the healing properties of this product will increase significantly. However, some people doubt the compatibility of these products. Previously, nutritionists classified honey as a sugar; products from this group should not be eaten with protein foods. But not so long ago, experts stopped classifying the delicacy in this category, since it contains not only glucose and fructose, but also a large number of other useful substances.
As recent studies have shown, cottage cheese at night when losing weight promotes sound, healthy sleep. This is explained by the fact that milk protein contains special amino acids that reduce anxiety and stress. Honey is a well-known sedative. Cottage cheese with vegetables Cottage cheese contains protein necessary for the normal functioning of the body.
Few people know that the amount of protein per g of product is close to the amount of protein contained per g of veal and pork. At the same time, there is much less fat in cottage cheese than in meat.
In addition to protein, cottage cheese contains: amino acids, B vitamins, micro- and macroelements: iron, phosphorus, zinc, potassium, calcium. The calorie content of cottage cheese is kcal. But this only applies to low-fat products.
Even nutritionists do not recommend consuming low-fat cottage cheese. This is due to the fact that the body cannot function normally if there are no fats at all. This is fraught with serious health problems. Vegetables are rich in fiber, which helps eliminate waste and toxins, which promotes weight loss.
Cottage cheese with greens for weight loss Do you want to quickly bring your weight back to normal, normalize digestion and get rid of excess fluid? Women suffering from excess weight are often tormented by the question - is it really possible to lose weight on cottage cheese? Nutritionists say that yes, it can be used to lose excess weight.
There are many weight loss programs that include cottage cheese dishes in the diet - mono-diets and complex diets. In the morning, the product can be eaten with fruits, and in the evening with vegetables and herbs. Cottage cheese dishes are good for snacking: casseroles, cheesecakes, smoothies.
Cottage cheese for breakfast will saturate your body with valuable protein and give you a boost of energy until lunch. Eating cottage cheese with vegetables for dinner while losing weight will improve intestinal function and ensure a good night's rest. But eating cottage cheese at night is not recommended, because it takes at least 2 hours to digest it. In the evening, you can eat such food only a few hours before bedtime.
Mono-diets are not recommended for more than 7 days. It is better to choose fasting cottage cheese days for weight loss, during which you are allowed to consume only fermented milk products and drink green tea and water. We also recommend a detailed article about popular cottage cheese diets with menus. To lose weight, you should not add sugar to cottage cheese and other dishes. In addition, during any diet you must drink at least 2 liters of pure still water.
Considering all the beneficial properties of fermented milk products, nutritionists recommend including cottage cheese dishes in your daily diet. Low-fat cottage cheese for weight loss can be consumed for no more than a week. It is healthier to eat a small amount of a product with a fat content that is comfortable for the body than a large portion of a dish devoid of beneficial vitamins. It is best to eat curd during the day because it digests slowly. For dinner, you can eat spoons of the product, mixing it with vegetables. You may also be interested in a recipe for cottage cheese casserole with vegetables and a cold appetizer of peppers stuffed with cottage cheese.
Including cottage cheese dishes in your diet for weight loss allows you to reduce your daily calorie intake and provide the body with the necessary vitamins and microelements.
The main condition is not to eat a product with sugar, flour and sour cream with a high percentage of fat content. Popular recipes with cottage cheese for weight loss:. Cottage cheese is valuable for people of all ages, both in everyday life and during weight loss.
Fermented milk delicacy will help you get rid of those hated kilograms without harm to your health.
Is it possible to eat cottage cheese on a diet?
We will tell you what to eat cottage cheese with when losing weight, so that the products are combined harmoniously. There are many such dishes, but first things first. The diet implies strict limits that not everyone can follow. Cottage cheese is a common diet product, and it is necessary to include it in the basic menu.
Cottage cheese is very useful for losing weight. Its energy value is simply a godsend for a balanced menu. In grams of the product there are 12 grams of protein and mg of calcium. If we make a comparison, the same amount is contained in pork ranges. If possible, preference should be given to homemade cottage cheese.
A low-fat product will not bring any benefit, because the body needs fats, even in small quantities. But, most importantly, calcium will not be absorbed from low-fat cottage cheese. Without it, calcium absorption will not occur, and accordingly, bones and teeth will suffer first. Fats are necessary for a losing weight body. Paradoxically, with them the process of losing weight is more effective. In addition, if you eat a large amount of the product, only part of the fat will enter the body.
Per gram – maximum 30 grams of fat. Due to calcium, bone tissue and teeth will always be healthy. Below is a list of foods that cottage cheese is best combined with for maximum benefits during your diet. As a rule, this food complements the curd component:. For breakfast for weight loss purposes, cottage cheese with fruit is a good option.
If you add prunes, dried apricots and almonds to it, and add a spoonful of honey instead of sugar, you will get the perfect dessert. Or you can treat yourself to a diet pie with apples and fruits. If you are on a diet, then for lunch you can eat cottage cheese with seasonings and flaxseed oil. The use of this oil is highly recommended by nutritionists. You can make a light vegetable salad, casserole or cheesecakes with cocoa and poppy seeds.
Make a light salad in the evening. To prepare them, you need to put a couple of spoons of a dairy product in a glass, put a finely chopped tomato on top, another layer of cottage cheese, then finely chopped celery. The final layer of cottage cheese completes everything and garnishes everything with pomegranate seeds, parsley sprigs and flax seeds. Do you want to quickly bring your weight back to normal, normalize digestion and get rid of excess fluid?
A three-day diet of cottage cheese with herbs is optimal for weight loss. It is suitable for those who are susceptible to allergies and suffer from swelling. During this period, you will have to stick to only eating dairy products, adding various greens to it.
Eat food correctly five times a day. Change the greens to your liking, add olive oil, garlic, your favorite herbs and spices, spread on black bread or crispbread, eat and lose weight.
How much cottage cheese can you eat per day when losing weight?
The principle is the same here - depending on
- daily calorie intake and BZHU,
- menu compiled for the day,
- fat content of cottage cheese, which is on hand.
In my case, my calorie and BJU numbers are 2006 kcal and 164/78/175
I have the following products available
100 g of “low-fat” 1.8% cottage cheese is 93 kcal and 16/1.8/3.3
100 g of semi-fat 5% cottage cheese is 117 kcal 15/5/3
100 g of grain cottage cheese 5% is 120 kcal 16/5/3
Therefore, for example, a menu with cottage cheese for the day may look something like this
One of my menu options for 1 day, taking into account 300 g of “low-fat” cottage cheese
In general, when using any product you need to adhere to a sense of proportion. On the one hand, you, of course, can eat 2 kg of cottage cheese per day, thereby filling your protein requirement. And then increase the rest of the indicators with the help of porridge, vegetables and fruits. But how long can you take this amount of product every day? )
Therefore, you need to take so much so that you don’t get sick of the cottage cheese, and you can eat it with pleasure. I eat cottage cheese every day. If it is “low-fat” 1.8% cottage cheese, then I eat 300 g. If it is semi-fat or grain-free 5%, then approximately 200-250 g per day. And everything is fine - it doesn’t get boring)
How to use it correctly
When losing excess weight with the help of egg whites, it is important to follow the main rule - the product must be boiled. The raw version is less easily absorbed by the body and takes longer to digest. There will be no weight loss effect when consuming raw protein. When choosing a recipe, you need to take into account your own weight and general health.
- 2 egg whites at night (before going to bed, you need to eat two boiled egg whites, this method of losing weight is recommended for body weight more than 80 kg, the duration of the course is one week, after a while the method can be repeated);
- boiled egg white (it is recommended to consume one egg white before bed if you have a body weight of up to 80 kg, the duration of the course will be seven days);
- egg white and kefir (2-3 hours before bedtime you should drink a glass of low-fat kefir and one boiled egg white; it is recommended to adhere to this diet for at least seven days);
- omelette made from egg whites (for 7-10 days at night you should eat an omelette made from two egg whites; it is better to prepare the dish using a double boiler or in a regular frying pan, but in a small amount of olive oil).
What to use cottage cheese with for weight loss
Despite all its benefits, cottage cheese can quickly get boring. To prevent this from happening, I recommend using different additives. I personally mix cottage cheese with low-calorie syrups from Mr. Djemius. Just the other day I ordered a new portion
The other day I ordered low-calorie syrups from the online store
I recommend all the flavors listed in the screenshot - tested by me personally)
In addition to syrups, cottage cheese can be mixed with honey, raisins and prunes. BUT! Always remember about calories and dietary supplements. Before mixing, weigh any additive and add calories and nutritional supplements to your daily value to control the numbers and not go beyond the target range.
Cottage cheese goes well with nuts: almonds, hazelnuts and walnuts. Nuts increase the amount of protein per intake, since they are a natural source of protein and increase fat content. You can also mix cottage cheese with fruits: banana, raspberries, strawberries, apples, pears and pineapples. This way you will increase your carbohydrate intake, since fruits mainly contain them. And you can also mix cottage cheese with vegetables: cucumbers, tomatoes, herbs. But I haven't tried it.
The most important thing to remember is that you do not need to mix cottage cheese with sour cream, sugar, jam, various store-bought jams and other sweets that contain sugar. After all, our task when losing weight is to avoid everything that contains sugar. Therefore, these supplements are not suitable for us.
Also an important point - do not forget to drink a lot of water. Minimum 2-3 liters per day. This will help relieve the protein load on the kidneys. In general, the advice is relevant not so much for cottage cheese, but in general for my diet plan, because it is based on taking an increased amount of protein.
Dinner for weight loss: the best recipes
You should not have dinner with a traditional glass of kefir or an apple. Give preference to vegetable or protein dishes.
We present to your attention the TOP 3 – PP dinners.
1st place: Fish with bell pepper
You will need: 1 kg of lean fish, 2 eggs, sweet pepper, dill, leek, juice of one lemon.
Sprinkle salted fish fillets with lemon juice. Cut the sweet pepper into half rings and finely chop the greens. Beat eggs with chopped onion. Grease a baking tray with oil and pour half of the beaten eggs onto it, then place the fish well sprinkled with dill on top. Place the pepper on the fish and pour the remaining mixture over everything.
Cover the prepared fish with foil and place in the oven to bake until done. At a temperature of 220 degrees, this will take about 20 minutes.
2nd place: Rabbit meat with celery and carrots
You will need: 500 grams of rabbit meat, carrots and celery - 1 piece each, onion, garlic, bay leaf, tomato. For tomato-sour cream sauce: 1 spoon each of sour cream and tomato paste.
At the bottom of the pot, place rabbit meat, pre-cut into pieces, stuffed with garlic and brushed with tomato-sour cream sauce. Season with salt, adding peppercorns and bay leaves. Top with sliced tomatoes, onions, celery and carrots. Fill 2/3 with water and place in the oven for 45 minutes.
3rd place: Salad with chicken and quail eggs
You will need: 100 grams of boiled meat, 2 eggs, cucumber, lettuce leaves, a small sweet and sour apple, salt, olive oil.
Having previously cut all the ingredients into cubes and strips, mix them in a salad bowl, season with oil and salt. Garnish the dish with lettuce leaves.
And the last piece of advice: learn to eat slowly, chewing your food thoroughly. Dine in silence, savoring every bite. This is the only way you can be satisfied, getting the maximum benefit from the prepared dish. Remember, proper dinner is the key to slimness and health!
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When to use cottage cheese correctly
There are many opinions on the Internet about when is the best time to consume cottage cheese. Some say in the morning, some in the evening. There are those who advocate eating cottage cheese before a workout, and even those who advocate eating it after a workout. But in fact, the secret is very simple - cottage cheese is such a universal product that you can eat it at any time. That is, you can eat it in the morning for breakfast and in the evening for dinner, as well as before and after training.
As I already said, cottage cheese is a universal protein concentrate. If you eat it for breakfast, it will be a great boost of vivacity and energy. If taken before training, it will act as a source of amino acids during training. If taken after a workout, it will help restore muscles due to the casein it contains. If for dinner, it will promote the production of growth hormone and serve as a remedy for overeating.
The main recommendation here is to take cottage cheese once a day. And when this will be is up to you. This is what I personally do: cottage cheese is my breakfast. 1 time per day 200 or 300 g depending on the fat content. Well, I already talked about this above.
Recipes with cottage cheese
So far I can’t boast of a large number of recipes with cottage cheese - I eat it just like that and sometimes mix it into a cocktail. That's why I'll tell you about this.
Breakfast with cottage cheese: 300 g of “low-fat” or 200 g of 5% cottage cheese mixed with 30-40 g (3-4 tbsp.) Mr. low-calorie syrup. Djemius Zero. The most delicious option is with blueberries.
Cottage cheese with fruits: you can use banana, kiwi, strawberries, etc. Quantity: 1 banana or 2-3 kiwis, 5 strawberries depending on size. Fruits should be cut into small pieces. The same thing, mix 300 g of “low-fat” or 5% cottage cheese with fruit and eat. If you use “low-fat” cottage cheese, then add 30 g of Greek yogurt (2 tbsp.). It won't be so dry.
Smoothie with cottage cheese: mix 150 g of “low-fat” or 100 g of 5% cottage cheese with 150 ml of skim milk, add berries or fruits of your choice. I usually use 1 banana, 2-3 kiwis, 5-8 large strawberries, 50 g blueberries or 50 g black currants. Not all at the same time, but one thing) Then throw it all into a blender and mix. Makes a delicious smoothie.
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.
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, 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.
What to remember
- Cottage cheese is a natural protein concentrate
- 300 g of “low-fat” cottage cheese is approximately 48 g of protein per serving
- Cottage cheese promotes active production of growth hormone
- Main microelements in cottage cheese: potassium, calcium, phosphorus and magnesium
- You can eat cottage cheese of any fat content, the main thing is to count calories and dietary fat
- Cottage cheese can be mixed with low-calorie syrups, fruits and nuts
- Cottage cheese can be eaten morning and evening, before and after training
- If you don’t like cottage cheese, don’t force yourself.
