Top 10 low-fat cheeses for weight loss: a selection of useful types
The diet implies restricting the calorie content of the diet, so most foods with an increased proportion of fat are eliminated or minimized. Some milk derivatives fall into this category.
For example, cheeses are often banned for weight loss due to their high calorie content. However, the composition of cheeses is rich in proteins and nutrients, and it is easy to find low-fat varieties in stores. We offer you a selection of low-fat slimming cheeses that are perfect for a healthy diet menu.
Top 10 low-fat cheeses for weight loss
It is necessary to control the percentage of fat in the diet, but it is impossible to underestimate or remove this nutrient. Moreover, there should be variety: the supply should come from different sources, both plant and animal. Low-fat cheeses for weight loss solve the problem – they saturate the diet with proteins, healthy fats, vitamins and minerals, and also add a pleasant taste to dishes.
Fat content: Within 2-5%, low fat and low calorie cheese.
Taste qualities: Neutral weak taste, like smell, is practically not felt when consumed. But tofu complements and favorably sets off the taste of other ingredients. Similar to feta cheese, elastic consistency, white color.
What are the benefits: Strengthening the immune system, neutralizing free radicals, and inhibiting the aging process. Supports vascular elasticity, cholesterol levels and brain activity. Hemoglobin increases, the risk of stroke, heart attack, thrombosis, osteoporosis decreases. Muscle mass, endurance develops, recovery after workouts is accelerated.
KBZHU: Proteins – 8-8.5 g, fats – 4-4.5 g, and carbohydrates – 0.5 g. 70-75 kcal per 100 g of tofu. Sometimes a little higher, up to 10 units, depends on the manufacturer.
What can be used with: Cheese is combined with vegetables and herbs, noodles or rice. For soups, sauces or sweet dishes, it is better to use a soft variety, while hard tofu is suitable for frying, baking. Due to its high protein content, it can easily replace meat. An example of a dish is a salad of tomatoes, cucumbers, onions and cheese with a dressing of oil, balsamic vinegar.
Fat content: 30 to 40%, low fat and calorie content.
Taste qualities: Delicate slightly sweetish taste, no sour notes, fresh aroma. It resembles soft cottage cheese in consistency, and the color is white.
What are the benefits: Strengthening the body’s defenses, strengthening bone tissue and teeth, improving muscle function, stabilizing hormonal levels and pressure. Cheese is useful for weight loss, functions of the brain, gastrointestinal tract, heart and blood vessels, vision. In terms of composition: a lot of proteins, selenium, calcium and phosphorus, vitamins A, K and group B. Hunger is satisfied, recovery after physical exertion is facilitated.
KBZHU: Proteins – 10-11 g, fats – 9-13 g, carbohydrates – 3-3.5 g. 100 g contains from 147 to 174 kcal.
What can be used with: Combines with vegetables or herbs, fruits and berries, salmon, ham. Prepare pasta with ricotta, lasagne, dumplings or pies, PP-desserts. Examples of diet foods include casseroles, cheesecake, carpacho, egg and oat pancake or frittata, pâtés, baked apples and pears.
Fat content: In the region of 40%, cheese is from the category of varieties with a medium content of fat.
Taste qualities: Pronounced salty taste, creamy aroma, bright white color. High-quality cheese is elastic, moderately crumbly.
What are the benefits: Improving blood circulation and digestion, strengthening bones, tooth enamel, nail plates and hair, long-term satiety. The level of hemoglobin in the blood is stabilized, and the cells are better supplied with oxygen. Proteins in sirtaki are easily absorbed, quickly distributed by the body. Cheese contains a lot of vitamins PP, E, H, D and group B, as well as calcium.
KBZHU: Proteins – 10-11 g, fats – 17 g, carbohydrates – 8.0 g. A 100 g portion contains 225-230 kcal.
What can be used with: It goes well with vegetables, garlic, herbs and fruits. Examples of diet recipes: stuffed peppers, eggplant rolls, pancakes, omelettes. A popular dish is Greek salad. Other salads are also prepared, for example, from arugula, beets, sirtaki and walnuts.
Fat content: On average 35%, the cheese belongs to the medium-calorie varieties.
Taste qualities: Delicate and pleasant, but slightly bland taste, similar to curd cheese. Seemingly layered elastic balls of a bright white hue.
What are the benefits: Support and restoration of muscle structures, replenishment of energy, fight against fatigue, regulation of blood pressure. It is used to prevent anemia, osteoporosis, visual impairment. The defenses are strengthened, the work of the central nervous system, the condition of the skin, teeth and bones improves. This low-fat cheese is allowed for weight loss, as it is easily digested and does not slow down the process. In the composition of calcium, phosphorus, iron and selenium, fatty acids, vitamin B12.
KBZHU: Proteins – 20-21 g, fats – 20-21 g, carbohydrates – 0.5 g. A portion of 100 grams includes 260-263 kcal.
What can be used with: Combines with berries, herbs, fruits or vegetables, olives, ham. Served separately, on a cheese plate or as a dish, usually a salad. A popular recipe is caprese with basil, tomatoes, mozzarella. Cheese is fried, baked. Prepare pasta, cutlets, oat pancakes.
Fat content: About 40-45%, medium-calorie cheese.
Taste qualities: Usually salty taste with spicy notes and slightly sour tinge, curd aroma. Loose cheese, white-cream color.
What are the benefits: Normalization of the gastrointestinal tract functions, restoration of the balance of microbes in the intestine, improvement of the absorption of minerals. Teeth, bones, immunity, hair, nails become stronger and vision sharper. The emotional background stabilizes, headaches disappear. It contains vitamins D, A and group B, calcium, zinc and manganese, phosphorus, iron. Lots of protein, tryptophan, lactobacilli.
KBZHU: Proteins – 15-16 g, fats – 18.0 g, carbohydrates – 2-2.5 g. There are 235 kcal per 100 g. This is an average value, the indicators depend on the manufacturer.
What can be used with: It goes well with herbs (basil, oregano, rosemary), vegetables, black bread, grapes. If you use cheese for weight loss, then it is better to cook a Greek salad of tomatoes, onions, bell peppers, cucumbers and lettuce leaves, feta. Serve alone or as a dish, such as mushroom buyurdi or baked breast with cheese and spinach.
Fat content: Better to take 12-15%, which classifies the variety as low-fat cheeses.
Taste qualities: Sour milk, slightly salty taste with spicy notes, aroma is similar. The mass is elastic, tender, sometimes it can crumble.
What are the benefits: Help in building muscle volume, strengthening the body’s defenses, improving digestive processes. The water balance is maintained, the work of the central nervous system, heart and blood vessels is regulated, metabolism is accelerated. Long-term saturation occurs, the feeling of hunger decreases. It contains protein and healthy fats, vitamins A, PP, H and B, calcium, magnesium, phosphorus, zinc.
KBZHU: Proteins – 18-19 g, fats – 14.0 g, carbohydrates – 0.0 g. A 100 g serving contains 240 kcal.
What can be used with: It goes well with chicken, herbs (parsley and basil), vegetables, mushrooms. Can be eaten fresh, fry in a skillet without oil. Complement the slices of cheese with nuts, honey and grapes. Dish options: vegetable salads, PP-okroshka, oatmeal, sandwiches.
Fat content: About 40%, medium fat, limited intake.
Taste qualities: Moderately salty, fermented milk taste, as well as aroma. The color is white, cream or yellowish. The cheese is dense, elastic, layered.
What are the benefits: Energy saturation, invigorating, improving the processes of digestion and assimilation of food, accelerating metabolism. This cheese is used for weight loss, prevention of vascular diseases and osteoporosis. Improves mood, normalizes sleep patterns, strengthens bones, joints and teeth. Proteins, vitamins B, iron, calcium and phosphorus, zinc, copper are useful for health.
KBZHU: Proteins – 20-21 g, fats – 20-22 g, carbohydrates – 0.5 g. A 100-gram portion includes 280-286 kcal.
What can be used with: Fresh and stewed vegetables, herbs and herbs (tarragon, mint, basil), fish, sour cream go well with cheese. Serving options: alone or on a cheese platter, with a flatbread, pita bread or a glass of red wine. Suluguni is added to salads, snacks, PP-pies, kutabs and vegetable rolls.
Fat content: The variety with 9% or 17% fat is ideal for diets.
Taste qualities: Bright milky-creamy taste and aroma, sweet and sour, with a slight bitterness aftertaste. The cheese is homogeneous, with holes.
What are the benefits: Fast and long-lasting feeling of fullness, strengthening hair, skin, nails, musculoskeletal system. The cheese is low in salt and fat, so the variety is considered a dietary product. A high proportion of protein has a beneficial effect on muscles, helps to maintain the volume of muscle mass in a general calorie deficit. Oltermani, like any cheese, contains calcium and phosphorus, vitamins A, E, PP, B, C and D.
KBZHU: Proteins – 29-31 g, fats – 9-17 g, carbohydrates – 0.0 g. 100 g contains from 210 to 270 kcal, which depends on the percentage of fat.
What can be used with: Combines with any vegetables, herbs, nuts, fruits. It is used in the preparation of salads, sandwiches, soups, first and second courses and PP baked goods. Prepare fish and vegetable casseroles, minced chicken cutlets, julienne, cheese cakes or pancakes.
Fat content: On average 40-45%, it is better to take non-smoked natural cheese.
Taste qualities: Sour milk, pungent taste and aroma, as cheese is often sold smoked. The texture is fibrous and dense. Chechil is made in the form of threads woven into a ball, a pigtail or thick sticks.
What are the benefits: Giving strength and energy, normalizing sleep, improving the functions of the nervous system, beneficial effects on hair, bones and nails. Low-fat cheese is used for weight loss, as it activates metabolism and maintains muscle tone, maintains balance in the body during weight loss. It contains a lot of calcium, magnesium, phosphorus and potassium, iron, selenium. There are vitamins B, PP, A, D and E.
KBZHU: Proteins – 22-32 g, fats – 15-20 g, carbohydrates – 0.0 g. A 100 g portion of chechil contains an average of 260-280 kcal.
What can be used with: It goes well with vegetables, herbs, poultry or fish and ham, mushrooms. Chechil is served separately or taken for cooking casseroles, pies, salads, snacks. An example of a dish is chicken fillet in a cheese omelet.
Fat content: On average 15%, less fatty analogue of the famous Gouda cheese.
Taste qualities: Soft, delicate cheesy taste and spicy notes. The variety belongs to semi-hard, low-fat varieties. There are no holes in a homogeneous mass.
What are the benefits: Recovery after physical, mental activity, lowering sugar and bad cholesterol in the blood, strengthening joints, bones. Gaudette is one of the best low-fat weight loss cheeses. The work of the gastrointestinal tract improves, the intestinal microflora normalizes. In the composition: the optimal percentage of fat, a lot of protein, calcium and phosphorus, zinc, iron, vitamins. Contained in cheese Omega acids, which support the functions of the central nervous system, heart and blood vessels.
KBZHU: Proteins – 33-35 g, fats – 8.0-8.5 g, carbohydrates – 0.0 g. A portion of gaudette equal to 100 g contains 207-213 kcal.
What can be used with: Gaudette cheese is combined with vegetables, fruits and wines, potatoes, meat or poultry. Suitable for appetizers, sandwiches and hot first or second courses. They are added to casseroles, salads, cutlets or PP-pizzas, oat pancakes and baked with chicken fillet, potatoes.
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