How to Include Cheese in a Weight Loss Diet

There’s no need to ban cheese from your diet when trying to lose weight. In fact, cheese can bring joy and flavor to many dishes, from burgers to salads and sandwiches. But with so many varieties available, you might wonder if some cheeses are better for weight loss than others. Here’s what dietitians say about incorporating cheese into your health and weight loss goals.

Can Cheese Help With Weight Loss?

Cheese is an essential part of the dairy food group. According to the U.S. Department of Agriculture (USDA), about 90 percent of Americans don’t consume enough dairy. Including cheese in your diet can help fill that gap. Krista Wale, a registered dietitian from Louisiana Nutrition Associates, explains, “Cheese can be part of a weight loss diet plan, especially if eaten in moderation.”

Cheese provides numerous nutritional benefits. It’s a rich source of calcium, fat, and protein. Protein is particularly beneficial for weight loss because it helps curb appetite. Kelly Kennedy, a registered dietitian and nutrition manager for Everyday Health Group, adds, “Cheese has a rich mouthfeel that makes it satisfying to eat, especially when losing weight. It provides fat and protein, both of which contribute to a feeling of fullness.”

Understanding portion sizes is crucial when including cheese in your diet. Here are some general guidelines for serving sizes and calorie content:

• 1 ounce (oz) of hard cheese like Parmesan (111 calories) or cheddar (115 calories)
• 1 oz of soft cheese like brie (95 calories)
• ½ cup of cottage cheese (90 calories)
• ¼ cup of shredded cheese (110 calories)

Kennedy suggests using cheese as a condiment rather than a main ingredient to enjoy its flavor without consuming too many calories. Opting for extra-thin slices from the deli can also help manage portion sizes.

What Does the Research Say About Dairy and Weight Loss?

While the calcium in cheese isn’t directly linked to weight loss, a meta-analysis found that consuming more dairy while on a calorie-restricted diet helped people lose weight and body fat. Calcium is particularly beneficial for postmenopausal women as it aids in improving bone strength and body composition.

There’s an ongoing debate about whether lower-fat or full-fat dairy is better. The USDA recommends fat-free or low-fat dairy products to reduce calorie and saturated fat intake. However, some studies suggest that full-fat dairy may be beneficial. A review found that whole-fat dairy foods did not cause weight gain but increased lean body mass and reduced body fat. Fermented dairy products like Swiss, provolone, Gouda, cheddar, Edam, Gruyere, and cottage cheese may also lower the risk of cardiovascular disease and protect against type 2 diabetes.

Which Diets Include Cheese?

Several diets incorporate cheese:

• Mediterranean diet: Includes low to moderate amounts of cheese such as brie, chevre, feta, manchego, Parmigiano-Reggiano, pecorino, and ricotta.
• Balanced diet: Encourages cheese in moderation with options like low-fat or reduced-fat cheese.
• High-protein diets: Cheese provides a good amount of protein per serving.
• Keto diet: Frequently includes cheese due to its high-fat content.
• Low-carb diets: Often feature cheese because of its minimal carbohydrate content.
• Vegetarian diets: Use cheese as a source of protein and calcium.
• Heart-healthy diet: Can include low-fat or reduced-fat cheeses in moderation while avoiding highly processed and salty cheeses.

Which Diets Exclude Cheese?

Some diets exclude cheese:

• Vegan diet: Omits all animal products, including dairy, but plant-based alternatives like nut and soy-based cheeses are available.
• Plant-based diets: Some variations allow limited dairy consumption, while others exclude all dairy products, including cheese.

Which Cheese Is Healthiest to Eat?

All cheeses can fit into a healthy diet, but some are better suited for certain goals. The key is to choose a cheese you enjoy and eat it in moderation. Here are some recommendations based on different nutritional needs:

Lowest in Calories

• Low-fat cottage cheese: About 84 calories per 100 grams, high in protein.
• Fresh mozzarella: Approximately 70 calories per ounce.

Lowest in Sodium

• Swiss cheese: Only 53 milligrams of sodium per ounce. Look for low-sodium versions of favorites like cheddar and mozzarella.

Highest in Protein

• Parmesan: 10 grams of protein per ounce.
• Other high-protein options: Romano (9g), Gruyere (8g), provolone (7g), and Swiss (7g).

Lowest in Fat

• Naturally lower-fat options: Pepper jack and Colby jack (6-7 grams of fat per slice).
• Low-fat varieties: Low-fat Swiss (1g fat per ounce), fat-free cottage cheese (0g fat per half-cup).

Contains Probiotics

• Probiotic-rich cheeses: Certain brands of Swiss, provolone, Gouda, and cheddar. Look for labels indicating “aged” or “raw milk” to ensure they contain live cultures.

Lowest in Lactose

• Hard cheeses: Cheddar, Parmesan, and Swiss have less lactose. Lactose-free cheeses are also available.

Dietitian-Recommended Cheeses

• Wale: “Cottage cheese, part-skim mozzarella, Swiss, feta, and ricotta are some of the healthiest cheeses available. These options are lower in calories and sodium.”
• Kennedy: “Low-fat cottage cheese with probiotics is a great choice for its protein and calcium content.”

What’s the Best Way to Eat Cheese?

Kennedy suggests pairing cheese with fruits, vegetables, whole grains, and nuts to create a balanced and nutritious diet

A Quick Review

Cheese can be part of a weight loss diet when consumed in moderation. It provides essential nutrients like calcium, protein, and fat, which can help with satiety and curb appetite. Low-fat and lower-sodium options are available for those with specific dietary needs. Portion control and choosing the right types of cheese are key to incorporating it into a healthy diet

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