• Weight Management

Is Cottage Cheese Good for Weight Loss?

Medically reviewed and edited by Haley Pace APRN, FNP-C

Over the past few years, several diets and eating plans have gained much attention in the media. In some cases, fitness gurus and even doctors will state that a particular food can help you lose weight. One such food is cottage cheese.

Dieticians and influencers on social media around the world are encouraging people to eat this dairy product to shed extra pounds.

But does cottage cheese really help you to lose weight? And should it definitely be included in your weight loss diet? There’s much debate around these two questions.

In this article, we discuss whether cottage cheese is effective for weight loss. We also explore its nutritional value to help you decide if you should include it in your diet.

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What is Cottage Cheese?

Made by boiling and curdling milk, this fresh cheese has a soft and creamy texture with a relatively mild flavor.

Cottage cheese doesn’t go through an aging process like many other cheeses, which is why it has a natural flavor.

Usually, cottage cheese is made with whole milk, making it a full-fat product. However, cottage cheese comes in different curd sizes these days, including low- and no-fat options.

The Health Benefits of Cottage Cheese

Due to its nutritional profile — which we will discuss shortly — cottage cheese has a variety of health benefits. It can:

• Help you maintain a healthy heart: Dairy fat doesn’t pose the same risk of heart health issues compared to the saturated fat in meat.

• Prevent muscle breakdown: Cottage cheese is high in protein, which means it provides the necessary amino acids to build, maintain, and repair muscle.

• Prevent blood sugar spikes: If you have type 2 diabetes, cottage cheese makes a great alternative to other cheeses as it has minimal impact on blood glucose levels in the body.

• Promote bone health: Due to its substantial dietary calcium content, cottage cheese can help with bone strength and development. It’s also a source of phosphorus, which is important for healthy bones.

• Provide your daily dose of B vitamins: This dairy product contains a good amount of B vitamins, with lots of B12 in particular. Eating cottage cheese can help you reach your daily value (DV) of vitamin B12.

• Improve thyroid health: Cottage cheese contains a mineral called selenium, which is essential for a healthy thyroid. Selenium is particularly helpful for people who have a thyroid condition.

The Nutritional Profile of Cottage Cheese

If you are going to be incorporating cottage cheese into your weight loss diet, it’s important to know the nutritional values and profile of this product to plan your food intake accordingly.

Here is the nutritional profile of half a cup of low-fat cottage cheese, according to the U.S. Department of Agriculture:

As you can see, cottage cheese is high in protein. However, the protein content in this cheese varies depending on the fat content of the product you choose.

In a one-cup serving:

Full-fat cottage cheese has 25 grams of fat Low-fat cottage cheese has 28 grams of fat Non-fat cottage cheese has 15 grams of fat

Eating foods with a low sugar and carbohydrate content — like cottage cheese — can be beneficial for weight loss.

The Link Between Dairy Foods, Protein, and Weight Loss

As cottage cheese is a low-fat, high-protein food, it's possible that it may help with weight loss in some way.

Research shows that prioritizing protein in your diet is an effective way to lose weight.

This is because protein typically makes people feel fuller for longer, potentially reducing their calorie intake.

Cottage cheese also contains casein protein, which is a nutrient that passes through the digestive system at a slower pace, which can make you feel more satiated after eating it.

Protein is essential for muscle growth and studies show that increased muscle mass can boost your resting metabolic rate, which is how many calories you burn at rest.

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Gut Health and Weight Loss

The probiotics that are naturally available in cottage cheese can boost your gut health, and research shows that a healthy gut microbiome can contribute to weight loss.

So, it's possible that cottage cheese could be helpful in your weight loss efforts.

But you’ll need to eat cultured cottage cheese if you want to reap these rewards. You can either make your own cottage cheese to achieve this or ensure that the store-bought product you buy is cultured.

Also, cottage cheese is packed with magnesium and phosphorus, which aids digestion and prevents constipation. A healthy digestive system can potentially contribute to losing weight.

A Low-Calorie Cheese Option for Weight Loss

If you’re a fan of high-fat cheeses like cheddar and Swiss, cottage cheese is a great alternative to what you would typically eat. Even full-fat cottage cheese has few calories compared to other dairy products.

As we’re sure you know, eating fewer calories is an effective way to lose weight. So, if you’re using cottage cheese to cut down on the calories you consume, it may help you shed some excess weight.

Considerations for Including Cottage Cheese in Your Meals

If you’re planning on including more cottage cheese in your diet, there are three things you should be aware of to ensure that this product doesn’t result in weight gain.

Sodium content

It’s important to note that there is a high sodium content in some cottage cheese products. Sodium can lead to water retention, which can result in weight gain.

Too much sodium over a long period of time can increase the risk of high blood pressure — known as hypertension.

If possible, opt for cottage cheese products with a low sodium content.

Added ingredients

Some cottage cheese products have added ingredients to give them a certain flavor or color. Things like added sugar can contribute to weight gain.

So, if you want to eat cottage cheese and avoid putting on weight, choose products without added sugars and artificial ingredients.

Serving size

Although cottage cheese may have some weight loss benefits, it’s important to eat this in moderation.

Eating too much cottage cheese can mean you’re consuming excess fat, which could delay your weight loss results.

Cottage cheese comes in different curd sizes, so it’s best to opt for low-fat versions.

Portion control is an important part of any weight loss meal plan, so be sure to consume cottage cheese with caution.

How to Incorporate Cottage Cheese into a Weight Loss Diet

Now that you know more about this versatile cheese, you may be wondering how you can include it in your diet. After all, simply eating cottage cheese on its own might not be pleasant for some.

Here are a few ideas on how to include more cottage cheese in your diet:

• Add cottage cheese to scrambled eggs for a protein boost

• Use it as an alternative for sour cream or dipping sauces

• Substitute super sugary desserts by eating half a cup of cottage cheese topped with banana or peach slices

• Spread it on some toast for a quick filling snack or breakfast

• Add a scoop to a plate of green vegetables and sprinkle your favorite herbs over it to turn it into a side dish

• Use it to fill omelets, crepes, or wraps or even make stuffed peppers

• Add it to a parfait of oatmeal and nuts

• Process it until smooth and add it to pasta dishes

• Add it to your favorite morning smoothie

Tips for Diet and Weight Loss

While cottage cheese can certainly be a nutrient-dense addition to your diet for weight loss, it shouldn’t be the only component of your plan to shed pounds.

Cottage cheese should form a part of a balanced, reduced-calorie diet that includes a wide variety of nutrient-dense foods.

An essential part of any fat loss plan is physical activity. Eating cottage cheese without getting enough exercise won’t necessarily change the number on the scale.

Aim to do at least 150 minutes of moderate-intensity exercise each week to support your weight loss efforts.

Where Can I Learn More About Losing Weight?

Through LifeMD, you can enroll in an online weight management program. Licensed health professionals can provide you with expert weight loss guidance and make recommendations about food choices to help you shed excess pounds. You may also be prescribed weight loss medication, like Ozempic or Wegovy (GLP-1s), if appropriate.

Haley Pace APRN, FNP-C

Haley earned her Bachelor of Science in Healthcare Administration from Western Kentucky University and her Master of Science in Nursing from Vanderbilt University in Nashville, Tennessee. Haley lives in Kentucky with her husband of 20 years and has three children.

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