If you've been trying to lose weight, you already know the importance of nutrition and how it can drastically enhance your weight loss goals. You've probably already made research what kind of foods you should eat for best results. One particular food which has been getting mixed reviews is cottage cheese. When people following a diet hear about cheese, it's usually out of their shopping list. For them cheese naturally equals to making you fat and it's no different for cottage cheese but this can't be further from the truth. There are many cheese varieties and some are healthier than others. The good news is cottage cheese is one of the healthier ones and can be included in any weight loss diet.

Cottage cheese is a cheese curd product which is drained but unpressed, so during this process, there is some whey left and each curd remains loose. The curds are then washed to get rid of the acidity and the end result is sweet curd cheese. Cottage cheese is a bit chunky and soft and has a mild flavor. It can be pretty bland or tasteless for some or some people might not like the taste at all but nutrition-wise, it's good for athletes, bodybuilders, weightlifters and weight loss adherents. Here are a few reasons why cottage cheese is good for weight loss:

High in Protein - Cottage cheese is famous due to its high amount of protein. In 1 cup(225 grams) of creamed cottage cheese, you get a whopping 25 grams of protein. The protein in cottage cheese is mostly casein which is a slow-digesting protein released in your muscles within a time frame of 3-6 hours. Protein is very good for weight loss as it keeps you satiated and prevents hunger pangs. It also builds muscle, boosts your metabolism and these will help you during your exercise. Your goal should be to build some muscle and lose the fat. Anyone on a weight loss routine should definitely increase their protein intake and cottage cheese can be a good source if you don't really like to get your protein from animal products like fish or poultry although a varied diet is usually best.

Low in Fat - As compared to other cheeses, cottage cheese is lower in fat. In 1 cup(225 grams), there are 1.8 grams of good monounsaturated fats and 3.9 grams of saturated fats. Even being on a weight loss routine, you should not totally avoid fat as it's a nutrient which is needed by our bodies to function optimally.

Low in Calories - If you're the kind to count calories, cottage cheese is pretty low. In 1 cup(225 grams), you get 222 calories. Having a cup of cottage cheese can be considered a meal in itself and 222 calories per meal isn't a lot.

High in Calcium - Although calcium does not directly help weight loss, it's a vital nutrient your body needs because it helps build strong bones and healthy joints which are essential if you exercise regularly to lose weight. In 1 cup(225 grams) of creamed cottage cheese, you get 187 mg of calcium.

Good amount of Potassium - Potassium is a vital nutrient known as an electrolyte which can aid muscle recovery notably after a workout, so it can play an important role in your weight loss goals. In 1 cup(225 grams) of creamed cottage cheese, you get 234 mg of potassium.

There are two main types of cottage cheese ie the regular creamed cottage cheese and the dry curd. The above nutrition information is based on the regular cottage cheese and one drawback of the regular one is the higher amount of sodium which is at 819 mg for 1 cup(225 grams). Anyone on a weight loss diet should limit their sodium intake and a better alternative would be the dry curd cottage cheese which has less sodium, fewer calories, lower amount of fat, higher amount of protein than the regular one. That's not to say you should totally ditch the regular cottage cheese as it's still not a bad option if you can't get the dry curd version.

Since cottage cheese has a pretty mild flavor, you can add honey, crushed almonds or cinnamon to it to make it more palatable. Using cottage cheese mixed with some whey protein in smoothies is a great idea too.

Here is a simple but tasty recipe.

½ cup of dry curd cottage cheese
1 scoop of chocolate whey protein
1 cup of skim milk
1 cup of frozen fruits like bananas, blueberries or blackberries

Mix everything in a blender and you have a nice refreshing smoothie packed with protein and vitamins.