Cottage cheese for weight loss: which is better, when to eat and what to combine with

Mechanism of weight loss

Cottage cheese can be the main and additional product for fasting programs, mono and long-term diets. Athletes include it in their diet on training days to speed up the process of building muscle mass while actively burning fat. All this is due to its beneficial properties:

helps maintain muscle mass;
accelerates metabolism;
enriches the body with calcium;
satisfies hunger for a long time;
improves digestion;
is a diuretic, eliminating excess fluid and swelling;
provides the body with additional energy;
fights compulsive overeating, as it has a beneficial effect on the nervous system: calms, improves mood, relieves irritability;
has lipotropic properties, accelerating fat metabolism.

Nutritionists say: even just by regularly adding it to your diet, you can keep your figure in good shape without any diets.

About the name. Translated from Old Church Slavonic, “cottage cheese” means “solid milk.”

Curd dishes: benefits and harms on a diet, weight loss and proper nutrition

In the tides of modern stores and hypermarkets, you can most often find the following varieties of this fermented milk product:

low fat (0%);
low-fat (1.8%);
classic (4-18%);
fat (19-23%).

Expert opinion

Taisiya Galushina

general practitioner, nutritionist, transfusiologist, expert of the Gercules.fit project

When following a diet, you should consume cottage cheese with a fat content of up to 5%. The minimum percentage of fat prevents the normal absorption of calcium (vitamin D); a large amount of phospholipids and lecithin are lost. Products with 0% fat content are a dummy, since they do not contain fat-soluble vitamins.

Fat cottage cheese is more balanced. It contains retinol and tocopherol, which are not present in the low-fat variety. However, the high fat content (more than 50%) does not allow its use during the period of losing excess weight. In addition, this product is contraindicated in a number of pathologies.

The harm and benefits of cottage cheese are determined by its chemical composition. It contains:

vitamins;
enzymes;
nutrients;
lactose and galactose.

The proteins contained in cottage cheese are easily digestible. The fermented milk product is quickly digested without burdening the digestive system. This happens thanks to tryptophan, which helps normalize the gastrointestinal tract.

Nutritionists recommend introducing cottage cheese into the diet, but only with strict adherence to its fat content. This product is a mandatory element of the diet of diabetics. And these are not all of its beneficial properties.

He is capable of:

improve the condition of teeth, hair and nail plates;
increase stress resistance;
maintain normal hemoglobin levels;
stabilize the functioning of the visual organs;
speed up metabolism;
restore intestinal microflora;
normalize the functioning of the nervous system.

Curd products have a positive effect on the reproductive functions of women and increase testosterone levels in men, thanks to the selenium and zinc they contain.

Their consumption leads to a decrease in the level of bad cholesterol and a reduction in the risk of atherosclerosis. The nutrients contained in cottage cheese strengthen the heart muscle and thin the blood, preventing blood clots.

Nutrition experts recommend consuming this fermented milk product with almost any diet. However, if previously it was believed that it could be eaten even at night, recent studies have revealed the presence of a high insulin index.

Expert opinion

Taisiya Galushina

general practitioner, nutritionist, transfusiologist, expert of the Gercules.fit project

Cottage cheese causes a very large release of insulin, although it has a low glycemic index and contains virtually no carbohydrates. That is, cottage cheese slightly increases blood sugar, but there is still a strong insulin response. This is a very important point, especially if you want to burn fat, because insulin interferes with weight loss. If you want to achieve good results, then when planning your diet you need to take both indicators into account, since each is important in its own way.

If we talk about harm, then first of all the product is contraindicated for people with lactase deficiency. In some older people, the casein contained in cottage cheese causes swelling. An expired product can cause serious poisoning.

This is interesting! Cottage cheese contains casein, a protein that accelerates muscle growth, so this product is included in the diet of all professional athletes.

Beneficial features

It has long been used to treat various diseases, so while losing weight, you can improve your well-being and health along the way. Its regular consumption:

reduces the risk of caries and fractures;
activates mental activity, increases concentration, increases endurance;
improves vision;
reduces cholesterol levels;
promotes increased production of growth hormones;
prevents anemia by increasing the level of hemoglobin in the blood;
in men, it increases the ability to conceive by raising testosterone levels.

Cottage cheese is one of the richest sources of protein available for breakdown, so it is an easily digestible product. To digest it, much less hydrochloric acid, gastric juice and enzymes are released than milk. Included in dietary nutrition for the treatment of hypertension and atherosclerosis, heart and liver diseases.

On a note. Cottage cheese is a rich source of protein and calcium, but it contains few vitamins.

Contraindications

Losing weight with cottage cheese involves consuming it in large quantities for a long time. In the presence of certain diseases, this is fraught with health problems, and therefore you need to know and observe contraindications for such hunger strikes:

allergy;
liver and kidney diseases;
increased stomach acidity;
digestive disorders;
cardiovascular pathologies.

With its long-term use, an exacerbation of all the above diseases is possible, as well as bloating, pain in the epigastric region, stool disorders, and flatulence.

Warning. Doctors warn that if you eat more than 200 g of cottage cheese per day, the salt balance in the body may be disrupted.

Kinds

According to production method

1. Traditional

In turn it happens:

Acid

Made from skim milk. The protein coagulates under the influence of lactic acid, which is formed as a result of lactic acid fermentation when starter is added to milk.

Acid rennet

To coagulate protein, pepsin (rennet) and a starter of lactic acid bacteria are used simultaneously.

2. Separate

Purified milk is separated to obtain:

skim milk;
cream with fat content up to 55%.

Acid-rennet proteins are used for thickening. Low-fat cottage cheese is obtained from milk, cooled, and then mixed with cream.

By fat content

Bold (more than 18%);
classic (4-18%);
bold/low-fat (1-4%);
low fat/diet (0%).

Other types

With additives (raisins, dried fruits, nuts, candied fruits);
calcined;
grained - prepared from cream and table salt;
dietary - from skim milk, citric acid solution, sourdough and calcium chloride;
table - made from buttermilk and skim milk, produced in the form of curds, sweet masses, creams, cakes (high-calorie, not suitable for weight loss);
albumin - from whey, but based not on casein, but on whey protein (albumin);
homemade - from pasteurized or raw milk, without stabilizers and foreign substances.

Depending on the origin, it can be cow (traditional), goat (very healthy) and sheep (has an unusual taste).

Interesting fact. To prepare just 1.5 kg of cottage cheese, 10 liters of milk are required.

How to choose

It is better to purchase transparent packaging (to evaluate visually) or by weight.

Signs of a quality product:

milky white shade;
granular, crumbly consistency (if it is homogeneous, most likely harmful palm oil was used in production);
unobtrusive smell of milk or yeast;
slight sour taste (but not sweet or pronounced sour);
leaves an oily residue on the fingers;
packaging - without damage;
Pay attention to the date of manufacture and expiration date.

Signs of poor quality:

yellow, uneven color, blue and greenish inclusions indicate the presence of mold;
too granular consistency, when the grains are hard and dry, or, conversely, excessively liquid;
bitter taste;
lack of milky smell;
does not leave a mark on the fingers;
defrosted;
abundance of additional ingredients in the composition;
damage and swelling on packaging;
expired expiration date, last days before the date on the package;
a suspiciously low price may indicate the presence of soy, vegetable fats and other cheap ingredients;
the presence of starch can only be detected at home by dropping iodine onto the curd mass (it will turn blue).

Which cottage cheese is best for weight loss?

Of the industrial products for weight loss, low-fat is ideal: it contains no fat and is the lowest calorie of all. It fits into many diets.

If you stick to eating natural products, prepare it at home. This way you will be sure that there are no harmful impurities. However, in this case, you will have to sacrifice calories and fat content, the increased values of which do not always fit into a weight loss program.

Goat milk contains more calcium, but it is rarely low-fat and has a high calorie content (about 160 kcal), so it is better to give preference to regular cow milk.

Be careful. Cottage cheese is an ideal environment for the proliferation of pathogenic organisms. If you doubt its freshness, it is better not to consume it, otherwise you may end up in the hospital with serious poisoning.

How to use

If you use cottage cheese incorrectly, there is a risk of not achieving results. One of the most controversial points is when it is best to eat it: in the morning or in the evening, before or after training. Such doubts are completely inappropriate for one simple reason: this product is so versatile and easily digestible that it can be included in the diet for both breakfast and dinner.

In the morning, it will give you a boost of energy and vigor, filling you quickly and for a long time so that you can last until your next meal without bouts of hunger. Add fruits and herbs to it.

In the evening, it will significantly facilitate digestion before bed, the stomach will work better without heavy and difficult-to-digest food. For dinner, you can prepare vegetable salads with its participation or dietary desserts. Another advantage of eating cottage cheese at night for the purpose of losing weight is preventing overeating. After it you definitely won’t be drawn to the refrigerator.

The same goes for sports. It can be eaten before training (30-60 minutes before) to recharge your energy and increase endurance. This will allow you to spend the maximum number of calories in the gym. Curd dishes will also be useful after exercise, as they will promote muscle recovery after physical activity, thanks to the natural casein they contain. Here it is better to give preference to drinks - smoothies and cocktails.

What it goes with: fruits, eggs, other dairy products, vegetables, herbs.

During a fasting day, you can eat up to 300 g (you can read how to do it correctly here); for longer diets, the daily intake should not exceed 200 g.

Lifehack. Never freeze this product - this will cause it to lose all its beneficial properties.

Expert opinions about cottage cheese

Alexey Kovalkov

One of the leading Russian nutritionists does not recommend eating cottage cheese at night. This is not due to the sugar content or calorie content, but to the high insulin index of this product. Cottage cheese eaten in the evening provokes increased secretion of insulin, which, in turn, suppresses somatotropic hormones.
Alexey Kovalkov, famous Russian nutritionist, MD. RANS, author of books, presenter of radio and TV programs

Natalya Fadeeva

Low-fat cottage cheese must be present in the diet of not only those losing weight, but also people with atherosclerosis or liver diseases. People with gastrointestinal problems need to regularly consume this fresh fermented milk product.
Natalya Fadeeva, PhD, nutritionist, endocrinologist

Yulia Bastrigina

Completely low-fat cottage cheese should not be eaten during a diet, explains a Nutrilite expert. It will not give you a feeling of fullness and can lead to subsequent “eating.” It is necessary to choose products with a low fat content.
Yulia Bastrigina, doctor, nutritionist of the personal weight control program Bodykey (Nutrilite)

Recommendations

When deciding on such weight loss, choose only dietary recipes. Keep track of how many calories you get out of it, because it is often suggested to mix the curd mass with sugar, jam, jam and other sweets that will contribute to weight gain, and not vice versa. The same applies to dried fruits: yes, they are healthy, good for fasting days, enhance cleansing and diuretic properties, but at the same time they contain a lot of calories.

Drink at least 2 liters of clean water per day to eliminate kidney problems.

Exercising is mandatory: on such diets you can not only lose weight, but also correct your figure.

Of all the cottage cheese diets, Maggi is considered the most balanced and popular (its principle is described on this page). It is better to avoid mono-diets.

If weight loss lasts more than 2 weeks and swelling appears on the face, bags under the eyes, and urination has become more frequent, although the drinking regime remains the same, be sure to check your kidney function. These are the symptoms they react to protein abuse.

With the world - one by one. Why are cheesecakes called that way, since they are made from cottage cheese? It's simple: in many Western countries this dairy product is considered a type of young cheese.

What to eat cottage cheese with for breakfast. What to cook with cottage cheese for breakfast: recipes from Yura Negrich

A full, hearty breakfast can set a good rhythm for your body for the whole day! But what to cook for breakfast? Healthy and nutritious cottage cheese is perfect for the first meal: it is well absorbed by the body and is rich in proteins, calcium and vitamins. And dishes made from cottage cheese are delicious and varied: cheesecakes, casseroles, pancakes, muffins and dumplings. For detailed recipes on what you can make from cottage cheese for breakfast from the super finalist, read our material.

Curd casserole with berry sauce

Ingredients:

cottage cheese - 500 g
eggs - 2 pcs.
sugar - 3 tbsp. l.
semolina - 2 tbsp. l.
vanillin - to taste
raisins - to taste

Ingredients for berry sauce:

berries - 250 g
sugar - 2 tbsp. l.
lemon juice - a few drops

Preparation:

Beat the eggs, add sugar and gradually add cottage cheese, and then semolina. Add raisins and vanilla. Mix all ingredients thoroughly.
Grease a baking dish with butter and sprinkle with breadcrumbs. Place the curd mixture there and smooth it out.
Sprinkle melted butter on top of the casserole and place in the oven preheated to 180 degrees.
Bake the casserole for 25-30 minutes.
Prepare the sauce: wash the berries and grind in a blender. Place on the fire, add sugar, lemon juice and simmer until the sugar dissolves.
Serve the casserole with the cooled berry sauce on top.

egg - 1 pc.
flour - 50 g
kefir - 300 ml
soda - 1/3 tsp.
sugar - 1 tbsp. l.
vanillin - to taste

Preparation:

Beat the egg with sugar.
Add cottage cheese, kefir, soda and mix thoroughly.
Add flour and knead the dough, the consistency of thick sour cream.
Place the dough in a preheated frying pan using a tablespoon and fry on both sides until golden brown.
Serve pancakes with sour cream or topping.

More on the topic: Oatmeal for breakfast - recipes

Curd pancakes with spinach

Ingredients:

spinach – 250 g
cottage cheese - 250 g
eggs - 2 pcs.
wheat flour - 2 tbsp. l.
corn flour - 2 tbsp. l.
vegetable oil - 2 tbsp. l.

Preparation:

Heat the spinach in a frying pan until soft. Let it cool.
Beat the eggs and mix with the cooled spinach. Then add pre-sifted wheat and corn flour, cottage cheese, salt and leave for 15 minutes.
Place the dough in a heated frying pan using a tablespoon and fry for 2 minutes on each side.
Serve pancakes with sour cream.

Lazy dumplings with berries and mozzarella

Ingredients:

cottage cheese - 300 g
egg - 1 pc.
flour - 2/3 cup
sugar - 2 tbsp. l.
butter - 50 g
dried rosemary - 1/3 tsp.
frozen berries - 250 g
mozzarella – 50 g

Preparation:

Rub the cottage cheese through a sieve or grind in a blender. Add the egg, 25 g of melted butter, 1 tbsp. l. sugar, rosemary and flour. Knead soft dough.
Sprinkle a board with flour, roll out thin dough sausages on it and cut them into pieces 1 - 2 cm long. Roll the pieces in flour.
Boil the lazy dumplings in salted boiling water for a few minutes.
Prepare the sauce: chop the berries with 1 tbsp. l. sugar in a blender.
Place lazy dumplings in a baking dish and top with berry sauce. Top with remaining butter and sprinkle with grated mozzarella.
Place the pan in the preheated oven for a few minutes.

Curd cupcakes

Ingredients:

cottage cheese - 150 g
eggs - 3 pcs.
butter - 150 g
sugar - 1 glass
flour - 1 cup
baking powder - 1 tsp.

Preparation:

Beat eggs with sugar.
Add melted butter and cottage cheese, mix thoroughly.
Add the sifted flour combined with baking powder and knead the dough to the consistency of thick sour cream.
Grease muffin tins and fill them 2/3 full with batter.
Bake the cupcakes for 30 minutes in an oven preheated to 180 degrees.

Recipes

When choosing dietary dishes made from cottage cheese, watch their calorie content and the range of additional products: you should tolerate them well.

Salads

Salad with vegetables (102 kcal)

Peel 2 red bell peppers from the seed box and cut into thin strips. Add 200 g of canned corn, 250 g of low-fat cottage cheese. Add salt and pepper at your discretion. Season with 10% sour cream. Mix. Sprinkle (optional) chopped basil and dill on top.

With tomatoes (75 kcal)

Blanch 4 medium-sized tomatoes, chop as desired. Add 100 g of grated ginger. Add 100 g low-fat cottage cheese. Add salt and pepper at your discretion. Season with cold-pressed olive oil (you shouldn’t skimp on it). Mix. Sprinkle any chopped herbs on top.

With vegetables and shrimp (94 kcal)

Boil and peel 300 g of king prawns. Cut 300 g of Chinese cabbage into square slices. Using your hands, randomly tear 150 g of lettuce leaves into large pieces. Cut 1 tomato and 1 cucumber into small cubes. Mix all ingredients. Add 200 g low-fat cottage cheese, 100 g pitted olives. Add salt and pepper at your discretion. Season with extra virgin olive oil and lemon juice. Mix. Sprinkle any chopped herbs on top.

With garlic and herbs (68 kcal)

Mix 250 g of low-fat cottage cheese with 4-5 crushed cloves of garlic. Sprinkle generously with chopped herbs - assorted dill, cilantro, parsley and basil. You can add green onion feathers. Pepper and salt are not necessary. You can season it with low-fat sour cream or natural olive oil. A recipe for those who suffer from cholesterol plaques. Fits well into a blood cleansing program (review of methods).

With greens and cucumber (60 kcal)

Mix 200 g of low-fat cottage cheese with 200 g of grated cucumber and 100 g of any chopped herbs. You can add pepper and salt for taste. It’s better not to season it with anything, as the cucumber juice will provide enough liquid. The dish perfectly satisfies hunger after a workout.

With fruits

Mix without any dressings or spices:

cottage cheese with banana: 200 g and 1 pc. (82 kcal) - to lift your mood;
with kiwi: 200 g and 3 pcs. (65 kcal) - for fat burning;
with orange: 200 g and 1 pc. (69 kcal) - to strengthen the immune system;
with prunes: 100 g and 3 pcs. (85 kcal) - for a laxative effect as part of a fasting cleansing day;
with raisins: 100 g per 50 g (80 kcal) - to cleanse the intestines and kidneys.

Breakfast options

Cottage cheese with honey: per 200 g no more than 30 ml (87 kcal);
with dill: for 200 g - 50 g (70 kcal), you can top it up with low-fat sour cream or add any other herbs;
with yogurt (calorie content will depend on the chosen yogurt): proportions are arbitrary;
with oatmeal: add 50 g of low-fat cottage cheese (80 kcal) to 150 g of warm (not hot!) porridge.

This healthy product can be added to any porridge (recipes and rating of the best). The main thing is that they are warm, not hot. And to reduce the calorie content of breakfast, it is better to cook them either in water or in low-fat milk. You can add any fruits and berries to them.

Cocktails

Smoothie (99 kcal)

Mix 100 g of low-fat cottage cheese, 1 orange and banana, 50 g of any berries in a blender.

Strawberry smoothie (87 kcal)

Mix 100 g of low-fat cottage cheese, 200 ml of kefir, 50 g of strawberries in a blender.

Cocoa cocktail (97 kcal)

Mix 100 g of low-fat cottage cheese, 100 ml of water, 100 ml of milk, 50 g of cocoa powder in a blender.

Fat burning cocktail (72 kcal)

Mix 200 g of low-fat cottage cheese, 100 ml of water, 20 g of ground red or black pepper in a blender.

Dietary pastries with cinnamon (135 kcal)

5 apples;
250 g low-fat cottage cheese;
1 kg 10% sour cream;
ground cinnamon and ginger (amount is at your discretion);
30 ml honey;
1 egg;
a little oil (any kind).

For apples, use only the pulp (peel, seeds, core). Cut them into thin slices. Place on the bottom of the multicooker, previously greased with a thin layer of oil. Mash the cottage cheese with a fork. Mix all ingredients and place on apple bed. Set the “Baking” mode for 30 minutes.

Cottage cheese is one of the most dietary products that are recommended for effective and safe weight loss: low-calorie, easily digestible, healthy. But there are also nuances in its use that are worth knowing about in order to achieve the desired results.

You can familiarize yourself with the cottage cheese diet (duration, effectiveness, options, and also to whom it is recommended) by reading our separate article.

Cottage cheese diet options

From the whole variety of diets based on cottage cheese, everyone can choose one that suits them in terms of duration, set of products, lifestyle and diet.

Three day diet

When on a mono-diet, cottage cheese is eaten in small portions. This technique is considered harsh and does not last more than 3 days. The principle is that you need to eat 60 g of cottage cheese at least 5 times a day. Weight loss ranges from 1 kg daily.

Weekly diet

Few people will dare to eat only cottage cheese for a week. The dietary table includes fish, vegetables, meat, and fruits in small quantities. But every day they eat 200 g of cottage cheese for breakfast and 100 g for lunch. This technique allows you to get rid of 4 kg of excess weight.

Fasting day

Its essence is that during the day you need to eat 600 g of cottage cheese in several doses. Each time another product is added: vegetables, dried fruits, kefir, etc. You are allowed to drink coffee, rosehip infusion, and green tea.

Maggi

This technique is designed for 14 days. It involves using medium-fat cottage cheese along with other foods and drinking a lot. Diet dishes are steamed, baked or boiled. The size of the portions is not specified, but meals are scheduled strictly by the hour. Alcohol, vegetable and animal fats, sugar are excluded from the diet.