Cottage cheese diet for weight loss: effective menus

The cottage cheese diet will help you strengthen your nails, make your hair beautiful and lose 3 extra pounds in 3 days! Find out more about its advantages, get 21 diet options and recipes for curd cheese, dessert, and casserole!

Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Cottage cheese is a source of calcium, proteins and substances that can break down fat. That is why this product is often included in the menu for those who want to lose weight. Nutritionists have also compiled several effective weight loss methods based on it; the varieties, features and effectiveness of some of them will be discussed in this article.

Recommendations

Regardless of which version of the cottage cheese diet for weight loss you choose, there are golden rules that will bring you closer to your cherished goal much faster. Here are some of them:

Choose fresh cottage cheese with a low percentage (4-5%) of fat content. It is better to avoid low-fat ones, since they will deprive your diet of the required fats, and too fatty ones will hinder weight loss. Buy homemade or prepare it yourself.
Be sure to drink at least 2 liters of clean, non-carbonated water a day, in addition to tea, juices and coffee, otherwise there is a high risk of intoxication of the body.
If possible, eliminate salt and sugar.
Avoid alcoholic drinks.
Do not neglect physical exercise, especially if you have chosen a long-term cottage cheese diet. However, the loads should not be exhausting; give preference to walking, swimming or do yoga.
A visit to the bath/sauna, massage and body wraps will improve the results.
Take vitamin and mineral complexes to compensate for the deficiency of nutrients necessary for normal functioning.
After a detox event, do not overeat on food, make your choice in favor of protein foods, including dairy products, as well as fruits.
To maintain good shape in the future, have a curd fasting day every week.

Rules for a one-day cottage cheese diet

If you decide to try a fasting day with cottage cheese, you should start by choosing a quality product. Many people prefer to use low-fat cottage cheese, they say, this is more consistent with the concept of “dietary”. This is not entirely correct, since a fat-free product contains practically no nutrients.

A few days before the planned unloading, you should limit the consumption of fatty, fried and salty foods. Also, do not abuse alcohol, carbonated drinks and sweet pastries;
the evening before the fasting day, you can prepare a serving of vegetable salad with olive oil or natural yogurt for dinner. This will prepare the body for restrictions;
During the day, in addition to cottage cheese, you must drink at least 2 liters of liquid. This could be pure water, green tea, infusion of medicinal herbs;
per day you need to eat about 600 grams of fermented milk product, dividing it into equal portions. It is allowed to add berries, herbs, and seasonings to the cottage cheese;
the intervals between meals should be the same, otherwise you may feel hungry and eat something unplanned;
the day after unloading, it is recommended to include oatmeal with water or milk, fresh fruits, lean meat or fish in the diet;
On this day it is recommended to refrain from serious physical activity and avoid stress. The calorie content of the diet on such a day is significantly reduced, so serious exercise can harm the body.

To obtain visible results, it is recommended to carry out fasting days regularly, alternating them with physical exercise or any physical activity.

To avoid getting tired of cottage cheese, you can experiment with additives - for example, supplement your meal with a glass of milk or kefir, arrange an unload on cottage cheese and apples, prepare all kinds of casseroles and puddings without sugar.

Contraindications

Much has been said about the beneficial properties of cottage cheese, but despite this, the cottage cheese diet has its contraindications. Pregnant and lactating women, teenagers and those with individual intolerance to menu components will have to avoid it.

For chronic diseases, consultation with a specialist is required before the event!

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Curd and oatmeal

A diet with cottage cheese, oatmeal and apples is an almost balanced healthy diet that is easy to stick to for 3 days. What to eat:

Breakfast: 2 apples, porridge without milk.
Lunch: 120 g of low-fat cottage cheese, three small green apples, oatmeal in water with a teaspoon of honey.
Dinner: apple, 120 g cottage cheese.

We recommend that you familiarize yourself with the “Oatmeal, cottage cheese and apples” diet in more detail.

The classic cottage cheese diet can last 2, 3, 5, 7 days and even a month. Depending on its duration, you can say goodbye to 2-15 kilograms. If you have no contraindications for such a diet, and for the sake of the treasured number on the scales you are ready to eat even so little, then choose the appropriate option and act.

For 2 days

This cottage cheese option for losing weight cannot be called a diet in the classical sense; it is more fair to call it a fasting diet. In a couple of days you can become 1-2 kg lighter without harming your body.

Eat up to 800 grams of the main product daily, 5% fat, divided into 5-6 meals. Fruits, berries and sugar, including its substitutes, are prohibited! In addition to cottage cheese, do not forget to drink a lot - water, herbal and/or green tea, black coffee.

Eat after 2-3 hours; this pattern will allow the calcium contained in the product to be absorbed as much as possible.

For 3 days

The curd express diet, designed for 3 days, will help you lose weight by 1.5-3 kg (the result depends on how many extra centimeters are on the waist and hips).

The daily diet includes 500 grams of fermented milk product and the same amount of kefir with minimal fat content. Divide the provisions into 5 equal portions and eat throughout the day. You are allowed to drink water and green tea in unlimited quantities; it is not forbidden to drink a glass of rosehip decoction to saturate the body with vitamin C.

For 5 days

The weight loss program proposed above can be extended over 5 days, but there is another, more satisfying, so to speak, but no less effective.

Drink a liter of one percent kefir a day and eat 500 grams of cottage cheese. If desired, one day the drink can be replaced with low-fat milk. Do not forget to drink water and herbal decoctions in unlimited quantities, then by the end of this cottage cheese diet you will be able to lose 3-5 kilos.

For 7 days

Eating only cottage cheese for a week is unhealthy, so if you want to lose weight without developing health problems, we recommend eating according to the following plan.

4 times a day, eat 100 grams of cottage cheese and a teaspoon of bran, steamed with boiling water. In addition to this, in the morning and evening, in addition to everything else, drink a glass of low-fat kefir or fermented baked milk.

It is possible to improve the taste of a fermented milk product by adding berries and fruits, but it is better to avoid sweet ones (grapes, mangoes, bananas).

For a month

Only the most desperate, or those who madly love cottage cheese, can endure a month of diet. To avoid a deficiency of macro- and microelements, as well as vitamins, within 4 weeks, you need to eat not only fermented milk products, but also lean meat (beef, poultry), legumes, and plant foods. The latter speeds up the metabolism, but you have to give up grapes, figs, bananas, persimmons and potatoes, they are quite high in calories. And if you add greens to your diet, waste and toxins will be eliminated faster. A nutritionist will help you create a menu for the month; if you cannot contact him, use the weight loss program “Maggi” (curd variety) or Osama Hamdiy, we will talk about them in detail below.

Results and reviews of those who lost weight on the cottage cheese diet

Nutritionists recommend eating cottage cheese once every 7-10 days. This option for a fasting day is very popular among women and men of all ages, as it has several advantages:

Regular consumption of fresh cottage cheese has a positive effect on the condition of hair, skin and nails. This is due to the high content of proteins, fats and minerals in the product;
curd products have practically no contraindications for consumption; you can lose weight with their help at any age;
a cottage cheese fasting day for weight loss is well tolerated psychologically, since there is no feeling of hunger or other unpleasant sensations during the day;
this method of losing weight does not require large financial costs;
fermented milk products do not put excessive stress on the digestive tract, the body receives a kind of “respite”;
During unloading, nutritionists allow cottage cheese to be supplemented with many other products - berries, fruits, vegetables and herbs. By experimenting, you can choose the best option in each specific case.

Regular fasting days contribute not only to weight loss, but also to a significant improvement in your psycho-emotional state. Your mood will not worsen during the day, as often happens on a diet or during complete starvation.

It’s hard for many people to sit on the same cottage cheese all day - eating the same product causes negative emotions. However, this is the method that allows you to quickly lose extra pounds and improve your well-being. There are many options for a lightweight one-day diet, several of which can be called the most popular.

This unloading always gives the desired effect! During the day you need to eat at least 500 grams of low-fat cottage cheese and drink about 2 liters of clean water. If you feel hungry, you can add 1-2 more meals and 200-300 g of cottage cheese.

Everything here is clear from the name - in addition to the main product, you need to take kefir. Ideally, this is a glass of kefir for each meal, with a fat content of no more than 2%. But you can alternate, for example, eat cottage cheese with a cup of unsweetened green tea in the morning, and kefir for second breakfast, etc. Before you arrange a cottage cheese and kefir fasting day, do not forget to purchase the required amount of kefir and cottage cheese.

This method is well suited for those who cannot imagine their life without sweets. During the day you need to eat about 600 grams of low-fat cottage cheese and up to 2 cups of berries. Almost all berries have a rich taste and low calorie content, which is very important in the process of losing weight!

This day is one of the most delicious. Just imagine - an apple baked with cottage cheese and cinnamon (without sugar, of course) and a cup of tea... Isn’t it delicious? But there are other options, the main thing is that during the day, along with cottage cheese, you should eat unsweetened apples in any form (fresh or baked in the oven).

Bananas contain a lot of vitamins, but due to the high content of starch and sugar, you should limit yourself to 1-2 fruits.

Honey and cottage cheese

This combination not only improves mood, but also saturates the body with essential vitamins and microelements. For 500 grams of cottage cheese, it is recommended to take no more than 50 grams of natural honey. An excellent addition to the diet would be a decoction of linden, chamomile or mint flowers.

Cottage cheese with greens

This “union” is an excellent basis for many dishes, especially appetizers. It is also suitable for unloading. The fermented milk product should be mixed with a small amount of any herbs (dill, cilantro, parsley). You can add a clove of garlic, passed through a press.

In this case, a handful of dried apricots, plums or grapes is a supplement to the daily diet. This unloading will effectively cleanse the intestines and increase blood glucose levels. You can also make a delicious compote and drink it throughout the day instead of tea.

Combinations of products can be changed, and it is also not forbidden to consume the daily allowance of cottage cheese in the form of a casserole cooked in the oven without oil.

In pursuit of a slim figure, women sometimes resort to strict diets and even starvation. Compared to them, a fasting day even on cottage cheese does not seem like a test. In general, everything depends on proper preparation and adherence to nutrition during the day. Weight loss depends on many factors:

age;
metabolism;
the number of extra pounds;
ratio of muscle and fat mass in the body, etc.

As reviews show, the results can vary quite significantly - the most strict option (cottage cheese and water) allows you to lose up to 1.5 kilograms per day. A combination with berries or herbs will give about 1 kg minus. For fruits and cottage cheese, the numbers will be lower - 500-700 grams. The result will only last if you follow proper nutrition and exercise. Regular one-day diets will help you achieve your desired weight faster without unnecessary discomfort.

Anna, 31 years old

My gynecologist advised me to use cottage cheese and apple relief during pregnancy. I practiced them 1-2 times a month. I believe that it was only thanks to them that I gained the normal amount (16 kg) during pregnancy, and also did not experience any problems with my teeth or hair. And now sometimes I arrange it and keep my figure in order.

Svetlana, 48 years old

It’s hard for me to stay on diets for a long time; the best thing for me is fasting days once a week. I alternate pure cottage cheese with pure kefir. And the weight remains normal, and the stomach is restored. And I'm not hungry at all.

Marina, 24 years old

My weight loss began with a one-day mono-diet. I especially liked the curd ones. I lost 16 kg in six months! Now I'm slim and beautiful! Once a week I give myself a day on cottage cheese, so as not to gain weight again.

Natalya, 34 years old

My grandmother taught me to organize cottage cheese fasting days. She still looks cool to me at 80 - thin, energetic, very active. Once a week she only cooks cottage cheese with honey and drinks herbal tea, she says that this is her secret. And I want it that way, so I also made such “diet for a day” a habit.

I am Mikhail, the owner of this site. I love to cook, and I have the appropriate education as a food industry technologist (more detailed information here). True, I work in a different field, but I enjoy doing what I love in my free time. Everyone at home likes it, especially my wife))) I’ve also been a vegetarian for several years, which is why there are so many eggless cottage cheese recipes on the site.

First of all, choose the main component of the diet carefully. Do not buy cottage cheese containing vegetable fats, starch, or bearing the proud name of “curd product.” Extra inclusions may well harm your results. The 3-day cottage cheese diet comes in several versions. First - you take 600-800 g of fresh cottage cheese with 5% fat content, divide it into 5 meals and eat every 2-3 hours.

The advantage of this approach is that it ensures more complete absorption of calcium. Scientists have proven that a small amount of milk fat is only beneficial in this process. You can only drink water with lemon juice, green tea or natural coffee. Sweets are prohibited on this diet, including artificial sweeteners in cottage cheese or drinks.

The second option is with low-fat cottage cheese. You can take 800-1000 g of cottage cheese and serve 4-5 meals. The caloric content of the diet will be similar, but there is a little more protein in low-fat cottage cheese, so this unloading option is recommended for those who regularly perform strength exercises and do fitness.

The third version of the cottage cheese diet includes additional products. On the first day, you can eat 1 soft-boiled egg for breakfast, and eat one 200 gram pack of cottage cheese for lunch and dinner. On the second day, breakfast remains the same, and 200 g of berries, which can be thawed, are added to the lunch portion. On the third day, you should unload 1 kg of low-fat cottage cheese.

Judging by the reviews, the cottage cheese diet is well tolerated. No wonder. The main product is rich in protein, you will not experience a strong feeling of hunger or suffer from inconvenience with unusual foods. You can buy cottage cheese in any store, it is convenient to carry with you. In addition, it has been proven that the calcium contained in this product slightly speeds up metabolism.

But due to the fact that the diet is completely salt-free, most of it will be water. Professional nutritionists do not always approve of this diet, recommending that “beginners should not stick to a pure cottage cheese diet, but a cottage cheese-apple diet. Reviews from nutritionist Marianna Trifonova indicate that eating cottage cheese alone is only suitable for absolutely healthy people, and only in the short term.

The thing is that the dairy product does not contain dietary fiber, and some people may have problems with bowel movements on a diet. And the diet also has contraindications. It should not be followed by those who have problems with overeating. In this case, any mono-diet can provoke a breakdown, so you should lose weight on the most varied diets. You also need to take into account the standard “no” protein diets – kidney, liver and heart diseases.

Important: before going on a cottage cheese diet, consult your doctor.

Cottage cheese diet Perhaps only those who really love this product can eat only cottage cheese for several days.

At the same time, any mono-diet deprives the body of a significant part of necessary and important substances, and therefore can cause damage to health. That is why different options for cottage cheese weight loss have been developed, in which cottage cheese is combined with other products.

You can stick to it for two weeks, since in addition to protein, this diet also contains carbohydrates and fiber. The rules are:

It is advisable to eat vegetables fresh, but you can also bake them in the oven, make salads with a small amount of vegetable oil, or stew them;
300 grams of cottage cheese are allotted per day;
the norm of vegetables is up to half a kilogram;
Any vegetables are allowed except potatoes; cabbage, zucchini, tomatoes, carrots, and cucumbers are especially good;
You need to drink at least two or three liters of liquid per day: this can be water, herbal infusions, as well as tea and coffee (weak, unsweetened).

Diet options

If you love cottage cheese, but not so much that you can eat it alone for several days, a diet that involves combining a fermented milk product with other components of the menu is suitable for you. There are more than a dozen options for cottage cheese diets for weight loss, and all of them will be presented below.

Dukan "Maggi" curd Milk-curd Kremlevskaya Curd-buckwheat Curd-yogurt Curd-kefir Curd-oat Hamdiy curd Egg-curd

Curd and fruit

Losing up to 3 kilograms in 3-4 days is quite possible with the cottage cheese and fruit weight loss program; its advantage is that it is easily tolerated, because cottage cheese gives a feeling of fullness, and fruits give lightness. Don't forget to drink plenty of fluids - water, herbal infusions and green tea. If you combine such nutrition with physical activity, the result will be even better.

2x2 Curd-banana Curd-apple

The diet will have to be abandoned if there is an individual intolerance to the foods included in the diet, kidney disease or gastrointestinal tract diseases. Even if there are no visible contraindications, be sure to consult a specialist.

Curd and vegetable

Vegetables can satisfy the need for fiber, therefore the cottage cheese-vegetable method is considered quite effective when you need to lose several kg.

Carrot-curd “Popular”

Benefits and harms

pros

Nails are less likely to break, hair is shiny and tooth enamel improves, because cottage cheese contains a lot of calcium. The bones will be strong and the problem of osteoporosis will not appear.
Minerals and vitamins make the complexion fresh.
Methionine, an amino acid found in cottage cheese, increases the rate of fat breakdown.
Bacteria in fermented milk products work to restore intestinal microflora.
Protein is a building material for muscles, athletes can continue to train during.

Minuses

A limited range of products leads to a lack of substances needed by the body, so the duration of the hard version is 3 days, and the extended versions are 7 days. It is important to use fresh cottage cheese and carefully monitor the shelf life. The product is perishable, so carelessness can lead to poisoning.

Who is the curd diet contraindicated for?

People with milk protein and lactose intolerance;
Those who are allergic to foods included in the diet menu;
With problems of the digestive system;
During pregnancy and breastfeeding;
Minors.

Cottage cheese and fruits

If instead of complex carbohydrates you take fruits with their dietary fiber and vitamins, then in combination with cottage cheese you will get a nutritious, tasty diet, with which you can easily relieve the body in a day. It is possible to use it longer as a dietary food.

Fruits can be different: grapefruits, bananas, pears, apples, grapes, etc. The most popular cottage cheese-based fruit diets are banana and apple.

Curd and banana

Meals for 3 days:

Divide 800 grams of low-fat cottage cheese and 2 large ripe bananas into 4 equal portions. Eat together after 3 hours.
Every 2 hours, alternate 200 g of cottage cheese, half a banana - 8 doses in total.
Same as the first day.

Cottage cheese-apple diet

A low-calorie diet with apples and cottage cheese occupies a leading position among those who want to lose weight. The diet on cottage cheese and apples lasts 9 days, weight loss can be up to 10 kg.

Days 1 – 3: 1.5 kg of fresh green apples, baked or puree without sugar
4 – 6 days: 350 g of cottage cheese 0% fat;
Day 7: half a kilo of green apples;
8th day: 350 g of cottage cheese;
Day 9: half a kilo of green apples.

Curd and yoghurt

If you diversify the curd mono-diet with yogurt, you will get another version of the diet - curd-yogurt. It lasts 7 days, during which you can lose 6-7 kg. It is recommended to prepare yogurt yourself, without sugar, with a spoonful of honey and a handful of berries and fruits. Choose the daily diet that suits you:

3 meals a day // for breakfast and lunch, two tablespoons of low-fat cottage cheese and one and a half glasses of yogurt; for dinner, reduce cottage cheese to one spoon and yogurt to 2/3 cup.
5 meals a day // every 4 hours, eat one spoon of cottage cheese with an incomplete glass of yogurt.

Advantages and disadvantages of a cottage cheese diet for weight loss

The first stage that must be completed before starting a weight loss course is to study the disadvantages and advantages of the curd method for body correction. Getting to know the pros and cons will allow you to determine how suitable the diet is and whether a rather meager menu will provoke health complications.

The advantages of the cottage cheese diet include:

eating cottage cheese forces the body to begin consuming energy from fat reserves;
the fermented milk product satisfies perfectly - the feeling of hunger does not bother you for a long time, it is easy to give up snacks;
The results will please you after just a few days of the cottage cheese diet - in a week you will be able to get rid of 2-4 kg (if you do simple sports or just do exercises or jogging every day, these results will be significantly increased);
fermented milk product improves digestive and metabolic processes, increases the level of beneficial microflora in the intestines;
thanks to some substances contained in the product (enzymes, minerals), intensive breakdown of fatty tissue begins;
cottage cheese is perfectly digestible - the load on the digestive organs is reduced;
thanks to the diuretic effect, excess fluid is removed, reducing the risk of swelling;
a healthy diet contributes to the normal functioning of the heart, digestive tract, kidneys, and liver;
there is a positive effect on the nail plates, hair, teeth.

The cottage cheese diet also has disadvantages that can cause you to refuse a healthy menu. Among the disadvantages, there are a considerable number of contraindications and the need to consume vitamin complexes (cottage cheese does not contain fiber or other elements that the body needs for normal functioning).

The main prohibitions of the cottage cheese diet:

serious diseases of the digestive tract;
kidney pathologies;
allergic reactions to fermented milk products;
pregnancy, lactation period;
chronic diseases during exacerbation.

To completely avoid unpleasant complications, it is recommended to visit a doctor before losing weight, undergo a medical examination, and consult a nutritionist.

Cottage cheese diet - benefits for the body

The useful properties of the product include:

with moderate fat content (up to 4-5%), it is a dietary product;
it is used for medicinal purposes for obesity, diabetes, atherosclerosis and hypertension with obesity;
it is used for circulatory failure, liver and biliary tract diseases;
it is rich in calcium and phosphorus, contains proteins, milk fats, and substances that promote the breakdown of fat;
a cottage cheese diet will have a beneficial effect on the condition of nails, teeth, hair, bones and will reduce the risk of developing osteoporosis;
the protein of this product is easily absorbed by the body, and we quickly feel satisfied with cottage cheese;
Its regular use speeds up metabolism and improves the functioning of the nervous system;
sometimes the diuretic effect is also beneficial due to the high content of calcium salts in the product.

Cautious Rules

We have two news - good and not so good. Good: yes, you can lose 5 – 10 kg in a week. Not really: it's not safe for everyone.

If you have at least once watched a show about losing weight, then you know that people in a large weight category in the first week easily lose not only 5 - 10 kg, but all 15. This is possible, but only if your initial weight is really very big. When we are talking about a starting weight of 70 kg, such a sharp drop is out of the question.

Why? All your organs, including your heart and spine, need time to rebuild. The heart pumps blood differently at 150 and 60 kg, and sudden weight loss will not allow the body to adapt. The result is a potential health risk.

One more thing - don't get excited about losing a lot of weight in the first week. Now you will read about the essence of the cottage cheese diet and be excited that you can lose all your excess weight with it. This is wrong. Gradually, the percentage of weight loss will decrease and this is normal, because first the water goes away, then the “fresh” fat mixed with muscles if you don’t have physical activity, and lastly the “old” fat goes away along with the visceral fat – fat inside the organs.

It’s easier for water to leave, just like for muscles, but that same fat doesn’t give up so easily. Therefore, remember that the cottage cheese diet will start the processes you need, but you cannot stop after it - you need to switch to a healthy diet, as recommended by nutritionists.