Cheese on a diet – is it possible to eat and which one, how to choose calorie content, variety and composition

The content of the article

Dietitians around the world are constantly arguing about the possibility of introducing cheese into the diet of a person who wants to lose weight. Opinions are different, but they all agree on the usefulness of such a product as a source of protein, lactic acid and macronutrients. To understand whether it is possible to eat cheese on a diet, you need to know the basic rules of choice – the percentage of fat content, calorie content, the amount of protein of animal origin and taste.

Diet cheese

A huge number of cheese varieties are created in the world, but not every one of them is recommended to be used during weight loss, although it is not forbidden to enjoy a small piece of even fatty hard cheese. The main condition is quality, the composition should not contain harmful vegetable fats, because the useful properties of cheese depend on following the correct cooking technology. Often the cost of a good product is much higher than the price of low-quality analogues. But the main question is not even in calories, but in the amount eaten.

Classification table for cheeses by production method:


No ripening

Cottage cheese



Trou du Crus, Afidelis


“Fluffy” crust

Bree, Camembert

Semi-solid and hard pressed


Maasdam, Parmesan



Gouda, Cheddar, Edamer



Feta, feta cheese, suluguni


With mold

Roquefort, bavaria blue



Rambola, viola



Sausage cooked

The benefits and harms of cheese for the body

Very often cheese products are used as an addition to salads, snacks and sandwiches. If you eat it during breakfast, lunch or a late dinner, problems with excess weight will not be added. Due to the protein content and the ability to produce the hormone responsible for satiety, you do not need to eat a large amount to satisfy hunger. In addition, different varieties are rich in calcium, phosphorus, magnesium and potassium, lactose, vitamins A and D, which helps maintain health. But the situation of individual intolerance is quite real.

Different varieties of cheese and vegetables on a plate

Is it possible to eat cheese with a diet

The question of whether it is possible to eat cheese on a diet worries many people who want to lose weight, because this product is used in the diet of almost any person and it is difficult to refuse it. Nutritionists recommend choosing low-calorie cheese for a diet, abandon hard and over-seasoned varieties (especially salty and spicy), as well as varieties with fillers. The main selection criterion is the quality and expiration date: you can’t eat moldy, even after cutting off the mold, because it is fraught with serious poisoning.

How to distinguish low-quality product:

  • carefully consider the composition on the package (not acceptable in the composition of impurities of palm oil or other vegetable fats);
  • homogeneous color, without bright spots and traces of “revitalization” (soaking, slicing);
  • catch the aroma, the absence of extraneous odors;
  • can’t be cheap.

Cheese diet

A large number of weight loss programs allow the use of rennet products. The diet on cheese and coffee has been gaining special popularity recently, because there is no need to constantly cook something, and this saves a lot of time. Its duration is 10 days. During weight loss, it is forbidden to eat vegetables and fruits, you can only eggs and sour-milk drinks (a glass of kefir or homemade yogurt without fillers). But there are other variations – a cheese and wine diet or a standard cheese diet (you can add soup or salad with vegetables to the diet).

Cheese and a glass of red wine

Ducan’s diet

France, as you know, is the birthplace of cheese making, so this product in the nutrition system from the French nutritionist Pierre Ducane could not have done without it. Given the features of the food system, the question of whether it is possible to cheese on a Ducane diet, definitely will not work. The nutrition system is divided into 4 stages, the diet of each of them has its own characteristics, for example, skim cheese is allowed at all stages (even during the attack), 30 grams can be introduced at the alternation stage, with a fat content of up to 6.5%. At the time of curing, fat content of up to 20% is permissible, but in small quantities.

Japanese diet

One of the toughest but effective diet systems for weight loss is the 14-day Japanese diet. Those who wish to lose weight are forbidden to change their diet, confuse the sequence of days, consume salt, alcohol, sugar and sweets. A prerequisite is to drink 1.5 liters of mineral still or boiled water. Cheese on the Japanese diet is allowed, but not more than 1 piece (15 grams) per day, as an addition to the menu. You can’t call such a nutrition program “hungry”, because there are many dishes of fish, meat, vegetables and fruits (unsweetened) in it. Allowed to drink coffee and unsweetened tea.

Is it possible to cheese on a Maggi diet

Among those who want to lose weight, the so-called egg diet is gaining popularity. It does not need to count calories, since it is based on biochemical reactions in the body. Just be sure to strictly observe the diet. There are no contraindications to such a system of weight loss, people of absolutely any age and initial weight can use it. It is allowed to eat meat and fish dishes, eggs, vegetables and fruits, but not everyone is suitable for the Maggi diet. For hard varieties fat content of 17% is permissible, but they can be replaced with low-fat cottage cheese, feta cheese or mozzarella.

With a protein diet

Low-carb diets (including protein), suggest eating meat, fish and eggs. Is it possible to cheese on a protein diet? High protein and low carbohydrates in this product allows it to serve as an excellent addition to such a nutrition system. True, it is allowed to eat only low-fat or low-fat varieties (Adyghe, feta, tofu). This method is very effective in losing weight, if you combine regular training with it, because proteins are the building material for muscle mass. It is forbidden to add baked goods, high-calorie fruits and carbonated drinks to the menu.

Adyghe cheese and knife

What kind of cheese can I eat with a diet

All weight loss programs are designed to safely burn excess weight, but there are often situations when only water leaves (with plenty of salt) or muscle tissue (with protein deficiency). What kind of cheese can I eat with weight loss? A good quality product will not harm the figure, it will even help get rid of excess tired pounds, so you must eat it during weight loss, you can choose how to stand alone or add to different recipes.

The most popular varieties recommended by nutritionists:


Calorie content – from 160 to 260 kcal, fat content – up to 20%, protein – 20 grams.

Use as an additive to dishes and as an independent meal. Brackish taste made from goat or cow milk.


Calorie – 172 kcal, fat content – from 8 to 24%, protein – 11 grams.

In the composition – albumin protein, which contributes to the rapid absorption, made from serum.


Up to 90 kcal, 5% fat, proteins – 8 grams.

Made from soy, very low calorie content, composed of a large number of amino acids and high-quality vegetable protein.


Up to 280 kcal, 17-24% fat, protein – 28 grams.

It goes well with herbs, baked tomatoes and peppers. Tasty and healthy.


290 kcal, 24% fat, 17 grams of protein.

Used as a food supplement (especially for vegetable salads), when buying, pay attention to the composition, name and expiration dates.


One of the best varieties for weight loss is brine cheese. It is made from different types of milk (goat, cow, sheep). With proper preparation, such varieties are foliated, they are distinguished by the absence of a hard crust. In the shops you can see mozzarella, suluguni, Adyghe. Pickled types of cheese often have a salty taste and are sold in vacuum packaging, in brine. Then they will not lose their properties during storage. The calorie content of such a product is low, so it is allowed to eat it with almost any weight loss program.

Low calorie solid

For lovers of hard cheeses, a nutrition system with their absence can be a real test, a blow to the nervous system. Cheeses with a low percentage of fat content are difficult to find in stores, so those who lose weight often learn to cook the product themselves. On the Internet there are a large number of recipes for making cheese in the conditions of home cooking. Of the well-known low-calorie semi-solid varieties, it is worth choosing Gaudette, Fitness (produced in Russia or Belarus), Oltermani (fat content up to 17%). Foods with calories higher than 20% can be consumed in small portions..

Dutch cheese

Is it possible to eat processed cheese while losing weight

Cream cheese of low fat content is not easy to find in stores. Often, foods with medium fat content (from 25 to 45 percent) fall under the arm. Cream cheese with a diet helps a lot to lose weight, because it is tasty and healthy. Philadelphia with a fat content of 5% is also suitable, it combines especially well with Japanese dishes. Processed cheeses come in different types: chunky, pasty, sausage and sweet (with the addition of honey, nuts and dried fruits). Is it possible to eat processed cheese on a diet? Definitely, if it is low-calorie and high-quality.

Recommendations on how to choose a quality one:

  • labeling on the packaging should be PP, this indicates the possibility of its use for food;
  • storage temperature – +3 degrees, you can only buy one that was stored in the refrigerator;
  • packaging without deformation and damage;
  • color is uniform, not too yellow;
  • the surface is smooth, shiny;
  • no unpleasant odors, flavors.

How much cheese can I eat per day?

If you use the product in reasonable quantities, you will not get better from it. It is best to eat at night, you can afford a slice of up to 70 grams (about the size of a matchbox). For hard varieties, the portion is reduced by half, to 35 grams. The lower the calorie product, the lower its fat content, the more it can be eaten. Is it possible to eat curd cheese on a diet in unlimited quantities? Unless only low-fat cottage cheese (0 kcal), and even then it is better to pay attention to serving size.

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