Cottage Cheese Good For Weight Loss? 5 Reasons
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.
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:
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.
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.
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.
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.
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.
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
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.
cup of dry curd cottage cheese
1 scoop of chocolate whey protein - I recommend Optimum
Gold Standard 100% Whey
1 cup of skim milk
1 cup of frozen fruits like bananas, blueberries or blackberries
everything in a blender and you have a nice refreshing smoothie
packed with protein and vitamins.