How long will it take to start seeing results?

Weight loss is a highly personal experience and depends on a lot of factors such as your fitness levels, nutrition, underlying ailments, mental health etc. The timelines, thus, differ from person to person - however, most of Fitelo’s clients have experienced great outcomes for their weight loss goals within 90 days of getting started with our programs.

Can I pause my Fitelo plan?

The pause feature is currently active for our 9-month and 12-month programs

How is Fitelo different from other fitness platforms?

We hate calorie counting, don’t believe in extreme gymming, never recommend supplements and lastly, encourage cheat meals! :)

Book Your Free Consultation

Back

Fact Checked

8 min read

Updated On Jan 2025

Fact Checked

Digestive health Health Weight Loss

Updated On Jan 2025

Lose Weight Without Giving Up Cheese: The Surprising Benefits

Item: Lose Weight Without Giving Up Cheese: The Surprising Benefits
Rating: 4.9
Author: Fitelo

Table of content

Written By: Tanusha Kumari
Writes On: Counseling, Food & Fitness

8 min read

Medically reviewed by Ravneet kaur
MS, Food & Nutrition By Punjab Agricultural University, Punjab, India

Table of content

Cheese for weight loss is the villain in every diet story… but is it really? Creamy pasta and cheesy pizzas have always been projected as the enemy of healthy eating.

A study published in Dairy Science and Technology found that moderate cheese consumption can be part of a balanced diet without contributing to weight gain.

Here’s the big question: does cheese really deserve its bad reputation? Before you write it off completely, let’s explore its nutritional content, health benefits, and effects on your weight loss journey.

Nutritional Value of Cheese

Let’s talk about cheese! Cheese is a yummy food made from milk, salt, beneficial microbes, and something called rennet. People have been making cheese for more than 4,000 years, but we’re not exactly sure where it started.

Cheese and Protein Content

Cheese is a great source of high-quality protein, which is crucial for building and repairing muscles. Protein also helps with satiety, keeping you feeling full for longer and reducing overall calorie intake.

Adding cheese to meals in moderation, can contribute to weight loss by preventing overeating and supporting lean muscle growth.

The Role of Healthy Fats in Weight Loss

Some types of cheese, like mozzarella and cottage cheese, contain healthy fats that can support weight loss. Healthy fats help regulate hormones, improve brain function, and provide sustained energy, all of which contribute to a balanced diet.

When consumed in moderation, these fats can be beneficial for overall health and weight management.

Cheese’s Calcium and Metabolism Benefits

Calcium, abundant in cheese, plays a significant role in regulating metabolism and promoting fat-burning processes. Studies suggest that calcium helps the body break down fat more effectively, potentially leading to better weight management.

Incorporating calcium-rich foods like cheese into your diet can support not just your bones but your metabolism as well.

How Does Cheese Help In Weight Loss?

Cheese provides essential proteins, calcium, and healthy fats that support muscle growth, metabolism, and digestive health. Consuming it in moderation can aid weight loss and make healthy eating more enjoyable. Read further about its benefits:

1. Provides Satiety: Cheese is high in protein and fat, which can help keep you feeling full and satisfied for longer periods of time. This can help reduce the overall amount of calories you consume throughout the day.

2. High In Calcium: Cheese is a calcium-rich food, that is important for maintaining strong bones and may also play a role in weight loss. In addition, some studies have suggested that people who consume higher amounts of calcium have a lower body weight and body fat percentage.

3. Promotes Muscle Mass: Cheese is also high in protein, which is essential for building and repairing muscles. Also, maintaining muscle mass is important for weight loss, as it helps to boost metabolism and burn calories.

4. Versatile Ingredient: Cheese for weight loss is super versatile, meaning you can include it in various dishes. This makes it easier to create a variety of meals that are not only good for weight loss but also delicious.

5. Healthy Snack Option: Cheese can be a convenient and satisfying snack. Pair it with whole-grain crackers, fruits, or veggies for a tasty and filling snack that won’t derail your weight loss efforts.

6. Nutrient Combination: In addition to protein and calcium, cheese contains other essential nutrients like phosphorus, zinc, and vitamin B12. These contribute to overall health and well-being.

If you are looking to lose weight, it is important to choose lower-calorie and lower-fat cheese options, such as reduced-fat cheese, cottage cheese, or cheese made from skim milk. You can also pair cheese with other healthy foods, such as fruits, vegetables, and whole grains, to create satisfying and nutritious meals that support weight loss.

Other Health Benefits Of Cheese

Cheese is a delicious and versatile food that you can use to make a variety of dishes. In addition, It is a good source of many important nutrients. Further, let’s check out some potential health benefits:

Rich Source of Calcium
Cheese is a calcium powerhouse, providing a nutrient vital not just for strong bones and teeth but also for muscle function, nerve signaling, and blood clotting.
High in Protein
Protein is the building block of the body, vital for tissue repair and maintenance. Cheese provides a rich source of protein, supporting muscles, skin, and other essential body functions.
Packed with Vitamins and Minerals
Cheese offers a variety of vital nutrients. Vitamin A promotes vision and skin health, while vitamin B12 is crucial for nerve function. Minerals like zinc and phosphorus further support immune health and strengthen bones.
Supports Weight Management
Although cheese is calorie-dense, it can promote feelings of fullness and satisfaction, reducing overeating. This satiety makes it a helpful addition to a weight management plan when consumed in moderation.
Heart Health Benefits
Studies suggest that moderate cheese consumption may lower the risk of heart disease. The calcium and protein content in cheese can help regulate cholesterol levels and support healthy blood pressure.
Promotes Gut Health
Certain cheeses contain probiotics—friendly bacteria that support a healthy gut. These beneficial microbes enhance digestion and contribute to overall digestive well-being.

Enjoy Cheese in Moderation
Cheese isn’t just a tasty indulgence—it’s a nutrient-dense addition to your diet. With moderation, you can savor its benefits while supporting your overall health and well-being.

Types Of Cheese

Cheese can vary in texture and flavor, depending on factors such as the type of milk used the processing method, and the aging process. Some cheeses are soft and creamy, while others are hard and crumbly. Some cheeses for weight loss are mild and delicate, while others are sharp and also tangy.

According to IDFA, more than one-third of the milk in the U.S. is used to make cheese. In 2020, the U.S. made a whopping 13.25 billion pounds of cheese, and on average, each American eats about 40 pounds of cheese every year.

There are eight main types of cheese:

Blue (like Gorgonzola)
Hard (like Parmesan)
Pasta filata (like mozzarella)
Processed (like American)
Semihard (like cheddar)
Semisoft (like Havarti)
Soft and fresh (like ricotta)
Soft and ripened (like brie)

Choosing The Best Cheese For Weight Loss

Opt for lower-fat cheeses like ricotta, mozzarella, and cottage cheese for weight loss. Full-fat options like cheddar and brie can be enjoyed in moderation. The key is portion control and mindful choices to stay within your calorie goals.

Low-Fat and Reduced-Calorie Cheese Options

If you’re looking to cut back on fat and calories while still enjoying the taste of cheese, opt for varieties like ricotta, mozzarella, and cottage cheese. These types are naturally lower in fat and calories, making them ideal for weight loss while satisfying your cheese cravings.

Full-Fat Cheese: Friend or Foe?

Full-fat cheeses like cheddar and brie are not enemies of weight loss. They contain healthy fats that can help keep you feeling full and support a healthy metabolism. The key is moderation. Incorporate these cheeses occasionally as part of a well-balanced diet. Remember, consuming fats in appropriate amounts doesn’t necessarily lead to weight gain.

Mastering Cheese Serving Sizes for Weight Loss

Portion control is crucial when incorporating cheese into a weight-loss diet. A standard serving size is about 1 ounce (28 grams), approximately the size of two dice. Keeping track of your cheese intake helps maintain your calorie goals while allowing you to enjoy your favorite foods as part of a successful weight-loss plan.

Which Cheese Is Good For Weight Loss?

When it comes to weight loss, cheese often gets a bad reputation due to its high calorie and fat content. However, some varieties, when consumed in moderation, can be a healthy addition to a balanced diet. Let’s explore the cheeses that can support your weight loss journey!

1. Cheddar Cheese

Origin & Characteristics:
Cheddar cheese, originating from the English village of Cheddar in the 12th century, is a hard cheese with a smooth texture and a sharp, tangy flavor. Its flavor intensifies as it ages, ranging from a few months to several years.

Usage:
It is versatile and can be used in sandwiches, burgers, macaroni, soups, and more.

Weight Loss Benefit:
When consumed in moderation, cheddar provides essential nutrients and fits well into a balanced diet.