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Home arrow Nutrition arrow Weight Management arrow Is Cheese Good for Weight Loss? 3 Facts You Should Know

Is Cheese Good for Weight Loss? 3 Facts You Should Know

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 3, 2023
6 min read 1544 Views 0 Comments
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You might be thinking, “Will cheese benefit my weight loss diet?” Cheese enhances the flavor of most meals, so eating it on your weight loss journey could add some excitement to your food. We detail the weight loss benefits of cheese and what types of cheese are the best for it.

Is cheese good for weight loss

Cheese is a great product to eat on most diet plans. It contains plenty of nutrients, like protein and vitamin D, that improve your bodily functions.

You can definitely eat cheese when dropping a few pounds. Parmesan, feta, cheddar,  and mozzarella are just a few good products to include in your diet. This dairy product is a great source of calcium and healthy fats, so you can eat cheese every day.

However, be aware that eating too much of it can slow down your fitness journey. That’s why we created a guide to provide tips on cheese consumption.

Will cheese disrupt your daily eating plan? Can it make you gain weight instead of losing it? We further answer these frequently asked questions, so keep reading to find more information.

In this article, you’ll discover whether cheese is good for weight loss.

Is Cheese Good for Weight Loss?

Yes, cheese may benefit your weight loss plan, but you should consume this product in moderation due to the high calories. However, cheese contains sodium, protein, and other essential nutrients that can support your weight loss journey.

People might fear that eating cheese will make them gain weight. This is not true since cheese offers many health benefits for dropping a few pounds. Cheese has a high-protein content that accelerates your metabolism, encouraging the body to burn more calories during the day.

Low-fat cheese may also reduce your appetite. You’ll no longer feel the urge to binge eat or snack on junk food. Most types of cheese have casein – a type of protein that reduces hunger hormones. The fewer calories you eat, the more your body will burn fat for energy.

Just be aware that including too much cheese in your meals can lead to weight gain. This will only happen if you continuously eat large amounts of this product. Limiting your cheese consumption can prevent the body from storing unwanted fat.

3 Benefits of Cheese for Weight Loss

Cheese has many benefits that may help you lose weight, so you can eat it without feeling guilty. Just a small amount of cheese will strengthen the taste and enjoyment of your meals.

Let’s take a look at the 3 benefits of cheese:

#1 Source of protein

Protein is super important to consume when losing weight and building muscle. This macronutrient can replace carbs and fat, reducing hunger cravings that might otherwise cause weight gain. Cheese contains plenty of protein and keeps you full throughout the day.

Try eating low-fat cottage cheese to reach your daily protein intake. This type of cheese has 11 g of protein per 100 g serving. Fueling your body with healthy macronutrients ensures that your muscle mass grows and maintains strength through intense workouts.

#2 Suitable for a keto diet

Most cheeses have a low-carb content that makes them great for a ketogenic diet. Goat cheese, parmesan, cream cheese, and feta cheese are just a few you can eat. You need to eat specific cheese that contains plenty of healthy fats and protein but minimal carbohydrates and sugars.

If you’re curious about starting a keto diet, download the KetoCycle app. You’ll gain access to 10,000+ recipes that detail easy-to-make meals. You’ll find all the ingredients at your local grocery store. Low-carb diet plans are the best way to lose weight and eat nutritious foods for energy.

KetoCycle also gives you a personalized workout regimen that covers workout videos for each day. All you need is 15–45 minutes of free time to get that heart pumping.

#3 Rich in calcium

Cheese is a great source of calcium – a mineral that your body needs to maintain strong bones and bodily functions. Parmesan is the best cheese to eat for your calcium intake, as it contains 853 mg per 100 g serving. Simply grate this cheese over your meals and enjoy the flavors.

Calcium might also increase thermogenesis in your body, leading to a strengthened metabolic rate. The body will feel more encouraged to burn fat for energy instead of carbohydrates.

4 Types of Cheese That Are Best for Weight Loss

Most cheeses are packed with nutrients that can benefit your overall health. This includes cream cheese, blue cheese, ricotta cheese, and swiss cheese. Don’t forget to avoid full-fat cheese when buying these products, as it could hinder your weight loss progress.

Here are 4 types of cheese that are best for losing weight:

#1 Feta

Feta cheese contains conjugated linoleic acid – a fatty acid that may reduce body fat. Not many studies have been done on this ingredient, but CLA is known to reduce hunger and appetite.

The high calcium content will also strengthen your ability to exercise. Stronger bones mean a better experience at the gym, so don’t forget to feed your bones and muscles. This type of cheese only has 75 calories per 1 oz serving, making it a great choice for your weight loss diet.

#2 Cottage cheese

Cottage cheese is low in fats and carbs but high in protein. You need a good source of protein to reduce hunger cravings.

Feeling satisfied for longer means you won’t eat junk food containing saturated fat. Binge eating often leads to weight gain that won’t go away.

#3 Parmesan

Parmesan cheese is packed with protein and calcium – two macronutrients that help the body metabolize fat. The more protein you consume, the stronger your muscles will get. Bigger muscles can encourage you to perform intense workouts that push your body to burn stubborn fat.

#4 Mozzarella

Mozzarella is a versatile cheese that can go with most meals. It’s high in protein but low in carbs, which is great for the ketogenic diet. Depriving your body of carbohydrates means it will turn to fat cells for energy, further reducing your body weight over a few weeks.

How to Incorporate Cheese Into Your Diet

You can look for low-fat cheese at the supermarket to see which one sounds best for your weight loss diet. Cheese that has saturated fat may disturb your physical progress. Avoid full-fat feta cheese or any type of cheese containing a large content of saturated fat.

If you’re feeling hungry between meals, snack on some Gouda cheese, for example. You can smother low-fat cream cheese or cottage cheese on diet-friendly crackers. There’s nothing wrong with eating small meals throughout the day, and consuming cheese is one way to get all your nutrients.

Another option is to use cheese spread instead of mayonnaise. This prevents you from eating too much fat when losing weight. One tablespoon of spreadable cheese may be enough to pair with meals but only consume cheese in moderate amounts throughout your diet.


Is cheese protein?

Yes, cheese has plenty of protein that can give you energy. Protein is required to repair your muscles and boost your metabolism, leading to a better fat-burning process. 10–35% of your daily calories should be protein, so keep that in mind when completing your chosen diet.

Is cheese fattening?

Too much of any product can be fattening and bad for your health. Cheese could make you put on weight if you eat it constantly throughout the day. It might be low in fats, but the calories will still contribute to fat cell growth. Just make sure to eat cheese in moderation.

What cheese has the lowest cholesterol?

Any type of low-fat cheese is the best option for lowering your cholesterol levels. Cottage cheese and parmesan may also help balance hormones. Full-fat dairy foods may trigger high cholesterol levels, so try to find low-fat options that don’t contain too much sodium.

Is goat cheese better than cow cheese?

Goat cheese has more nutrients than cow cheese, making it better for your weight loss meal plan. It contains vitamin A, calcium, protein, iron, and magnesium. These are what you need when losing weight.

Are Velveeta cheese shreeds good for weight loss?

No, Velveeta cheese shreds are not suitable for your diet as this product is too high in fat and carbs.

A Word From Our Nutritionist

Cheese is a very popular food that naturally falls into most diets. Eating cheese in moderate amounts will offer you several health benefits, such as weight management. Low-fat cheese can strengthen your metabolism and encourage the body to burn more calories.

Just make sure not to eat too much cheese, as it could disrupt your weight loss progress. Try to enjoy cheese in small amounts and snack on it throughout the day. If you want to speed up physical results, perform cardio-based workouts and eat plenty of other healthy foods.

One thing to note is that not everyone can enjoy dairy products. Those who are lactose intolerant can eat other cheeses like swiss, parmesan, and cheddars. Consult with a doctor if you’re unsure about what to have, as you don’t want to upset your stomach.


Cheese is a great way to spice up meals, so why not eat it to lose weight?

This product is filled with macronutrients like protein, calcium, magnesium, and vitamins that help strengthen your metabolic rate. Even consuming cheese with other low-calorie foods can hugely benefit physical progress. Just make sure to limit how much cheese you have each day.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 3, 2023
6 min read 1544 Views 0 Comments

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