Find out everything about the cottage cheese diet for weight loss: how it works, how it helps you lose weight, its pros and cons. We tell you how to eat cottage cheese to lose weight.
Cottage cheese diet for weight loss: pros and cons
Cottage cheese diet is a quick and proven way to lose weight. In a week you can fit into a new outfit, “dry” before a sports competition or photo shoot.
What is the secret and how to get back lost kilos in a month? In this article we will tell you how to eat cottage cheese correctly and how it will help you lose weight.
What are the benefits of cheese for weight loss?
Cottage cheese is rich in proteins – these are the building blocks of cells and other tissues of the body. And also calcium and phosphorus – they are necessary for healthy teeth, bones and heart. Full-fat cottage cheese contains B vitamins, selenium, zinc, and vitamin D, without which only a small portion of calcium is absorbed.
Doctors recommend eating cottage cheese with a fat content of 5%. A diet based on low-fat cottage cheese is suitable for those who monitor their glucose and cholesterol levels. Many vitamins are fat-soluble, meaning they are absorbed only in the presence of fat. These are, for example, carotenoids that form vitamin A in the body, as well as vitamins D, E and K. Therefore, nutrients from low-fat cottage cheese are not absorbed as well as from fatty cottage cheese.
Pros and cons of cottage cheese diet
Benefits of a cheese diet include:
- utility. Cottage cheese contains many antioxidants and nutrients. 100 grams of the product contains up to 15% of the daily calcium requirement.
- low carb. It will be useful for those who monitor their amount in the diet.
- Versatility. It is not necessary to eat this cottage cheese raw; You can use it to prepare various dishes, such as desserts, if you do not give up sugar during the diet.
Disadvantages of cheese diet:
- Monotony. To avoid getting bored, you have to be creative. Or if you choose a mono-diet, be patient.
- Nutrient deficiency. Yes, cottage cheese has a lot of them, but these are not all the nutrients that the body needs. If you are on a cottage cheese diet for more than a week, consult your doctor about which vitamin complex will help you avoid going into a deficiency.
- small fiber. Lack of fiber affects digestion and bowel function. Flax seeds, bran or soluble fiber will help here.
Contraindications for cottage cheese diet:
- Lactose intolerance. Cottage cheese is a fermented milk product, so it contains a small amount of lactose. People with mild intolerance can eat it without consequences, but if it is high, choose lactose-free cottage cheese.
- Allergy to milk protein. If you are allergic to casein, avoid all products containing milk. But alpha and beta lactoglobulin stop being allergic to fermented milk products.
- Chronic and acute diseases. For any disease, only a doctor can give nutritional recommendations. For example, cottage cheese is contraindicated in case of serious kidney diseases: it contains a lot of protein. And even if you have a mild cold, eat well and postpone losing weight until you’re fully recovered.
- Pregnancy and lactation. At this time, you can not limit yourself to food and go on diets: the lack of important substances and the lack of calories can harm the mother and the child.
Any diet with too many restrictions cannot last long. Especially if you are not getting important micro and macronutrients from vitamin supplements. If you have any doubts, be sure to consult your doctor.
Types of cottage cheese diet
Cottage cheese diet for weight loss comes in different forms. It all depends on your goals, health and abilities.
Here’s what you can eat cottage cheese on a diet.
Kefir-yogurt and mono-diet
A cottage cheese mono-diet is the most extreme option. The diet consists only of water and cottage cheese – no sugar, jam or other sweeteners. You can add a liter of kefir. For example, what bodybuilders do before competitions when they need to “dry out” quickly. They are often eaten before bed – the casein in cottage cheese helps muscle growth and recovery.
Choose a mono-diet only if you need to lose 1-2 kg before an important event. In order not to harm the body, you cannot stay on a mono-diet for more than three days.
Yogurt diet with fruits
In this option, you eat fruits with cottage cheese and get nutrients with them. But if you’re watching your sugar levels, beware: fruit has a lot of it.
The duration of the diet does not exceed 14 days.
Yogurt diet with vegetables
It is better not to eat starchy foods. There is a myth that cottage cheese and potatoes do not go together and cause indigestion. However, there is no scientific basis for this. You should stay away from potatoes, beans and rice, if only because they can interfere with weight loss.
The duration of the diet does not exceed 14 days.
How to get off the diet
If you follow some rules, you can lose weight quickly and effectively in cottage cheese. One of the main ones is a smooth exit from the diet.
30% weight loss regain lost weight Within a year, and after five years – all 80%. It is connected with:
- Metabolism. Fewer calories means slower metabolism, which is our body’s defense mechanism. If you eat 1000 calories for two weeks, and then suddenly return to the previous two, your body will not be able to cope and the lost kilograms will quickly return.
- Nutrient deficiency. Many diets, especially extreme diets, significantly limit how much micro and macronutrients we get. You should not suddenly include all food groups with them – this will reduce the potential harm to health.
- Gastrointestinal tract. The most important thing for our stomach is consistency and quantity of food. In the diet, we eat less, and cottage cheese, for example, is soft and easy to digest. If you immediately return to large amounts of solid foods, you may experience digestive problems.
Gradual withdrawal from the diet will help not only with physical adaptation, but also psychologically. Dietary habits change. Let’s say you ate cottage cheese and vegetables for two weeks, and now you’re back to eating pizza and meat. The smoother the transition, the lower the risk of failure.
Here are the basic rules for skipping a diet:
- Increase calories slowly;
- Continue to monitor your portion sizes;
- Move a lot.
The plan will also help you eliminate the diet correctly. You know yourself better. If you tend to overeat, try it Distribution of prepared healthy food. You can do this:
In the fourth week, you can eat 2,000 kcal per day or stop at 1,500 – calorie intake depends on your activity level, weight, health and rhythm of life. Such a smooth exit will help maintain weight and will not return extra pounds even after the cottage cheese diet. Food for weight loss with delivery Will reduce stress from you: you no longer have to think about what to eat for lunch and whether you will make it more in calories!
This is, for example, what a daily diet looks like in the Level Kitchen program “Subtract 1500”. And dishes are not repeated for a month!
conclusion
Therefore, cottage cheese in a diet is not only tasty and healthy, but also effective. And to lose weight on cottage cheese, it is important to remember variety and moderation.
It is not easy to suddenly switch to a new diet. Listen to your body and learn to understand when you are hungry and when you are full. And set realistic goals. For weight loss. With an extreme diet, you can lose 10 kilograms per month, but the main thing is a healthy and balanced lifestyle.
Frequently Asked Questions (FAQ)
What are the main benefits of cottage cheese diet for weight loss?
It’s fast: short-term diets with major restrictions allow you to lose extra pounds in a few weeks. In addition, cottage cheese contains many useful substances: protein for muscles, calcium for bones, vitamins and minerals for the overall health of the body.
Who should not go on a cottage cheese diet?
People with chronic diseases and illnesses in the acute phase, pregnant and lactating women are forbidden to go on any diet not approved by a doctor. The cottage cheese diet is not particularly suitable for people with kidney disease, gastrointestinal tract and people who cannot eat a lot of protein.
How to include cottage cheese in your diet for maximum weight loss?
No need to go on a cheese diet. Cottage cheese with up to 5% fat is a low-calorie product that can be used to diversify or replace certain foods without a complete diet. Here are some tips:
- Don’t forget about the calories – and they’re easy to go with low-fat cottage cheese.
- Choose low-fat or low-fat cottage cheese – this is a great option for those who get important nutrients from other foods.
- Include cottage cheese in different meals, make salads with it, bake cheesecakes or eat it as a snack.
Is it possible to choose a cottage cheese diet to suit different tastes?
Yes! Cottage cheese diet with fruit is suitable for those with a sweet tooth – the main thing is to watch the amount of sugar. And with a cottage cheese and vegetable diet, you don’t need to get used to new tastes. It is not necessary to eat cottage cheese raw – you can always prepare a variety of dishes of your choice.
