Nutritionists say the 6 best cheeses for weight loss

 

 You don't have to give up cheese if you want to lose weight. 

Is cheese a food you have to eliminate from your diet if you want to lose weight? Think again. Eating cheese is delicious, and many cheeses are low in calories and high in protein, so they can be incorporated into your diet plan. We asked nutritionists which cheeses are best  for weight loss and how you can incorporate them into a balanced diet. 

Is cheese good for your health? 

Cheese can be part of a healthy diet, especially if you're trying to lose weight. Cheese is a source of protein, which plays an important role in satiety. 1 Therefore, cheese may help  you feel fuller longer after a meal or snack, which may help reduce your overall calorie intake. In addition to protein, cheese provides important nutrients such as calcium, vitamin D, and phosphorus, all of which are important for bone health. 2 

ats found in cheese include: Fats such as conjugated linoleic acid (CLA) have been shown to support weight loss by reducing body fat and increasing muscle mass. 3 Fat also contributes to satiety, so eating a bowl of cheese will make you feel fuller. 

 6 Best Cheeses  for Weight Loss 

1. Cottage cheese 

Cottage cheese is an excellent high-protein choice for those looking to lose weight. With 180 calories and a whopping 24 grams of protein per cup of reduced-fat cottage cheese, it's one of the most satiating foods around. 5 

Whether you combine cottage cheese with fruit for a high-protein breakfast, like this Raspberry Honey Cottage Cheese, blend it into a smoothie, or use it as a base for savory dishes like salads and casseroles, this cheese pairs well with many recipes. 

2. Parmesan  cheese 

is another option for those who want to lose weight but still enjoy the full flavor of cheese. Unlike many other cheeses that add a lot of calories to your diet, Parmesan cheese has a  strong flavor, so a small amount will make you feel full. Just one tablespoon of grated Parmesan will add a delicious cheesy flavor to your dish and add about 20 calories, says registered dietitian  Alyssa Smolen. 

 Parmesan cheese is versatile, making it easy to incorporate into your diet. Sprinkle or grate it on top of salads, pasta, or vegetables for a flavor boost  without adding extra calories. Or, try making some cheesy Parmesan chips.

 3. Labneh 

 Labneh, a Middle Eastern cheese, is less known for  its balanced nutritional value and its potential to help with weight loss. This flavorful, low-calorie soft cheese has a consistency similar to sour cream and is made from strained yogurt, which means it's packed with gut-friendly probiotics. Two tablespoons contain 3 grams of protein with 45 calories. 7 "I love it as a garnish for seared salmon, as a salad topping, or spread on whole-grain toast or crusty pita," says Lauren O'Connor, M.S., RDN, author of the cookbook Healthy Cooking for One. Lemon-fried baby zucchini labneh makes a great side with  chicken or fish. 

 4. Partially Skim Mozzarella 

 Mozzarella has a high water content, which keeps calories and fat down. "Like ball-shaped mozzarella, full- or part-skim mozzarella is lower in calories and sodium and, especially in the case of part-skim mozzarella, may also be lower in saturated fat," explains Mandy Enright, R.D., M.S.,  author of 30-Minute Weight Loss Cookbook: 100+  Easy Recipes for Sustainable Weight Loss. One ounce (ounce) of part-skim mozzarella contains about 70 calories and 7 grams of protein. 8 Enright recommends enjoying mozzarella on its own as a snack  with  fruit, serving it as a Caprese salad with tomatoes and basil, or adding it to sandwiches with other stir-fried vegetables. This Mozzarella, Basil, and Zucchini Frittata is also great.

 5. Goat Cheese 

If you're looking to lose weight, consider goat cheese. Goat cheese is lower in fat than other cheeses and often contains up to one-third fewer calories per serving. 9 One ounce of goat cheese has about 75 calories compared to 115 calories for a 1-ounce serving. Cheeses like cheddar, provolone, and Swiss are good choices, explains Katie Drakeford, MS, RD, owner of Drakeford Consulting LLC. 

Plus, because goat cheese is spicy, a little goes a long way. Just a pinch adds extra flavor to a dish. That's why we love grilled vegetable salads with goat cheese and omelets with goat cheese and fresh herbs.

 6. Quark 

Quark is a popular, satiating, protein-rich alternative in Germany that you should add to your shopping cart, says Rachel Weiss, MS, RD, a Germany-based nutritionist. A 1/2 cup serving of fat-free cottage cheese contains about 90 calories and 11 grams of protein, nearly double the protein for the same calorie count of  other cheeses. 10 

"It's creamier and richer than Greek yogurt, with a smooth texture that's easy to eat even for people who don't like cottage cheese," says Weiss. "Spread it on whole-grain toast with a sprinkling of cinnamon on top, mix it with chopped herbs for an easy veggie dip or  spread, blend it into smoothies to thicken them, use it in a variety of recipes, or simply stir it into fruit." "Stay in it and enjoy it purely," she recommends.