Low-fat varieties of cheese for diet and weight loss. Low-fat cheeses, soft cheeses, spicy cheeses

Calorie content (energy value) of food - the amount of energy received by the body after its complete assimilation. In order to determine the energy value of the product, it is burned in a calorimeter. Then determine the amount of heat that is released into the environment. If a person eats more calories per day than they used up, excess weight appears.

The maximum number of calories is produced in the process of digestion of fatty foods, extra "folds" appear on the body. Dreaming of getting rid of a few extra pounds, you need to select low calorie foods. It is customary to call nutrition rational, implying the observance of the proportion between animals and animals. vegetable proteins 55% to 45%, vegetable and animal fats as 30% to 70%.

Diet foods are foods with a negative or minimal amount of calories. Dietary nutrition involves the use of a significant amount of fluid, at least 1.5 liters per day, and low-calorie foods.

Can you lose weight by eating cheese?

Cheese is a non-sweet dairy product that contains a significant amount of protein. Among the main disadvantages of cheeses, high fat content should be noted. Increased calorie content this product for a long time made it inappropriate for dietary nutrition.

Currently, special diets are being offered that allow the use of special varieties of cheese that have a reduced fat content.

The problem of buying low-fat cheese

How effective is the cheese diet? Similar to a variety of protein, you can try the “cheese” version of weight loss.

Among the proven and effective variants of the cheese diet, a 7-10 day low-calorie diet based on cheese and other protein products, which includes supplements from vegetables and fruits, can be noted. The calorie content of this food option is 1500-1900 kcal, additional physical exercise. Staying on such a diet for 10 days allows you to reduce weight by 3-5 kilograms. Such a diet is not balanced, however, it gives an excellent result.

Less common are longer cheese diets, which involve severe restrictions on the type of cheese eaten. Variants with a minimum fat content are rarely found on the shelves of ordinary grocery stores. Basically, buyers are offered varieties of cheeses, the fat content of which is more than 40%. For example, such a popular cheese as Maasdam, which has a fat content of 45%, has a calorie content of 348 kcal per 100 grams. Such characteristics do not allow us to consider that he is the most low calorie cheese and recommend it for diet food not worth it.

How to choose a low-calorie cheese?

For a long time, nutritionists cannot decide on the variety of the lowest-calorie cheese, their opinions differed. The line between "dietary" and "ordinary" cheeses was set at around 30 percent. Some cheese producers indicate the fat content in their product is 29%, but the calorie content will be about 360 kcal, which exceeds the calorie content of the Maasdam described above. Do not forget to ensure that the product has the “correct” numbers, because otherwise you risk not losing weight, but gaining overweight.

Eight leanest cheeses

Here are some options for low-calorie cheeses, the use of which will help you maintain a slim and beautiful figure. To do this, instead of Roquefort, you need to take curd cheese. You can find such products on the shelves of large supermarkets:

Choosing low fat light cheese, do not forget that for weight loss, only observing a sense of proportion in the process of “eating light cheeses” will give the desired result - weight loss. And the cheese diet does not mean that only cheese is worth eating - you need to harmoniously combine it with a lot of vegetables and fruits.

In summer, it is easiest to follow the slimming formula: less fatty, floury and sweet, more fruits, vegetables, fluids and movement. Nevertheless, cheese should not be abandoned even in the heat, because there is enough low-fat cheese varieties.

If the standard cheese fat content is 50-60 g or 50-60% in dry matter, then you can try to include cheeses with reduced fat content up to 30 g of fat in dry matter in the menu. You can look for such cheeses in large grocery markets, and in hypermarkets, and in expensive food stores.

1. Low-fat cheese - tofu-soy cheese (fat content 1.5-4%)

Although it is based on soy milk, tofu is classified as curd cheese, as it resembles low-fat and unsalted cheese in color and texture. According to its content, tofu is rich in high-quality proteins, so it can be successfully replaced with meat. Calcium, present in excess in this product, has a great effect on the bone skeleton, which makes tofu perfect product for consumption by the elderly in order to prevent diseases such as osteoporosis.

A number of nutritionists also claim its healing properties, because it has already been proven that it helps to reduce the level of “bad” cholesterol (LDL) in the blood, which serves to prevent many cardiovascular diseases.

In addition, 100 gm of tofu cheese contains only 90 calories, so it is recommended to include it in your diet. diet menu. Many celebrities have replaced dairy products and cheeses in their diets with soy products, so many diets have now been developed that involve reduced consumption. classic cheeses, while tofu is recommended for daily consumption along with plant foods.

2. Low-fat cheese - grained cottage cheese (fat content 5%)

Cottage cheese- a kind of low-fat cottage cheese. It is a curd grain mixed with fresh, slightly salted cream. Can be used as independent dish as well as for preparing various salads(for example, vegetable salad with cottage cheese).

In Russia, it is sometimes found under the unofficial names "granular cottage cheese" and "Lithuanian cottage cheese". In the USA and European countries (and not only English-speaking countries), cottage cheese is called cottage cheese (English village or cottage cheese). It is often referred to as homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and it tastes a little saltier.

100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so it is recommended by nutritionists even with the most strict diets.

3. Low-fat cheese - Gaudette (fat content 7%)

Gaudette is new cheese from Scherdinger Low Fat is an easy treat for those seeking a healthy lifestyle. semi-hard cheese Gaudette contains only 7% fat (15% in dry matter). This cheese with soft-thin, somewhat piquant taste, ideal for lovers of the famous Gouda cheese.

In addition, cheese is easily digestible and has a high calcium content. Therefore, this cheese must be present in the diet of every cheese lover.

4. Low-fat cheese - Chechil (fat content 5-10%)

Chechil is a fibrous pickled cheese, similar in texture to suluguni. By appearance this cheese has nothing to do with any other. It is produced in the form of strands of fibrous structure, tied into a bundle. The taste and smell of this cheese are sour-milk, sharp, the fibrous dough is dense, the surface of the product is rough. Fat in it contains up to 10%, moisture - no more than 60%, salt - 4-8%.

5. Low-fat cheese - Viola Polar, Grunlander, Fitness (fat content 5-10%)

Such cheeses are just a godsend for losing weight! But you need to look for them in large stores. Read the label for details: some cheeses contain 5% yogurt, not fat!

6. Low-fat cheese - Ricotta (fat content 13%)

This product has the lowest sodium content of any other product. cheese products. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. In addition, this variety curd cheese recognized as a protector of our liver, because it contains methionine, a sulfur-containing amino acid.

7. Low-fat cheese - light cheese, feta (fat content 5-15%)

This cheese, or rather, even cheese, is a traditional product Greek cuisine. But it is eaten with pleasure in many other countries, including ours. Feta is considered a high-fat, high-cholesterol food with a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the feta cheese they love is made in the light version. However, it is this variety of it that is difficult to find on supermarket shelves. And yet, the efforts you spent on the search will justify themselves in full.

Feta Light is usually made from goat's milk and contains only 30% fat, while traditional feta uses sheep's milk and is then 60% fat.

It is usually placed in Greek salad together with vegetables and olives, or it is used in Caprese salad, where it replaces mozzarella. If you do not consume feta in combination with high-fat foods, then it can be recommended as quite suitable for a diet.

8. Low-fat cheese - Arla, Oltermani (fat content 16-17%)

Such low-fat cheeses have a tender pleasant taste natural milk, the texture is dense, homogeneous, with small, evenly distributed eyes. Great for people who care about their health.

And what low-fat varieties of cheese do you know and buy?

Low-fat cheese is a non-existent concept. In any cheese there is fat, the difference, attention, only in its quantity. Let's find out: which cheese is the lightest?

Low fat cheeses.

The one who cares about his figure chooses quality products with reduced fat content. And this is the right tactic. Less fat, starchy and sweet. And more movement - here it is, the formula of harmony.

In order to maintain a slender silhouette, it is better to replace your adored Roquefort with something less high-calorie, sometimes even curd cheese.
It is worth noting that the standard fat content of cheese is 50-60 g or 50-60% in dry matter, while we offer reduced fat cheeses up to 30 g of fat in dry matter. You need to look for such cheeses either in hypermarkets or in expensive grocery stores.

1. low-fat cheese - tofu - soy cheese (fat content 1.5-4%).

Although it is made on the basis of soy milk, tofu is classified as a curd cheese, as it resembles low-fat and unsalted cheese in color and texture. According to its content, tofu is rich in high-quality proteins, so it can be successfully replaced with meat. Calcium, present in excess in this product, has an excellent effect on the bone skeleton, which makes tofu an ideal product for consumption by the elderly in order to prevent diseases such as osteoporosis.
In addition, 100 g of tofu contains only 90 calories, so it is recommended to include it in the diet menu. Many celebrities have replaced dairy products and cheeses with soy in their diets, so many diets have now been developed that involve reduced consumption of classic cheeses, while tofu is recommended for daily consumption along with plant-based foods.
A number of nutritionists also claim its healing properties, because it has already been proven that it helps to reduce the level of "Bad" cholesterol (LDL) in the blood, which serves to prevent many cardiovascular diseases.

2. low-fat cheese - granulated cottage cheese (fat content 5%).

Cottage cheese is a type of low-fat cottage cheese. It is a curd grain mixed with fresh, slightly salted cream. It can be used as an independent dish, as well as for preparing various salads (for example, vegetable salad with cottage cheese.

In Russia, it is sometimes found under the unofficial names "Grainy Cottage Cheese" and "Lithuanian Cottage Cheese". In the United States and European countries (and not only English-speaking countries), cottage cheese is called Cottage Cheese (English Village or cottage cheese.
It is often referred to as homemade cheese. At first glance, cottage cheese looks like fresh cottage cheese, but its texture is much softer, one might even say creamy, and it tastes a little saltier. 100 g of cottage cheese will provide our body with 85 calories and 17 g of protein, so it is recommended by nutritionists even with the most strict diets.

3. low-fat cheese - Gaudette (7% fat).

Gaudette is Scherdinger's new low-fat cheese, an easy treat for those seeking a healthy lifestyle.
Semi-hard goudette cheese contains only 7% fat (15% in solids). This cheese with a soft - thin, somewhat spicy taste, is ideal for lovers of the famous gouda cheese. In addition, the cheese is easily digestible and has a high calcium content. Therefore, this cheese is a must present in the diet of every cheese lover.

4. low-fat cheese - chechil (fat content 5-10%).

Chechil is a fibrous pickled cheese, similar in texture to suluguni. It is produced in the form of dense fibrous strands, twisted into tight bundles in the form of a pigtail, often in a smoked form. Chechil is often mixed with cottage cheese or other cheese and stuffed into jugs or wineskins.
In appearance, this cheese has nothing to do with any other. It is produced in the form of strands of fibrous structure, tied into a bundle. Chechil ripens in brine, but often it is mixed with cottage cheese or other cheese and stuffed into unglazed jugs or wineskins.
The taste and smell of this cheese are sour-milk, sharp, the fibrous dough is dense, the surface of the product is rough. Fat in it contains up to 10%, moisture - no more than 60%, salt - 4-8%.

5. low-fat cheese - Viola Polar, greenlander, fitness (fat content 5-10%).

Such cheeses are just a godsend for losing weight! But you need to look for them in large stores. Learn more reverse side packaging - a label, some cheeses contain 5% yogurt, not fat!

6. low-fat cheese - ricotta (fat content 13%).

Ricotta is an invariable component of the Italian breakfast. Often it is called cheese, but this is not entirely true: after all, it is not prepared from milk, as we used to think, but from the whey remaining after the preparation of other cheeses.
A slice of ricotta contains, on average, 49 calories and 4 grams of fat, half of which is saturated. The content of this product has the lowest amount of sodium compared to other cheese products. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. In addition, this variety of curd cheese is recognized as a protector of our liver, because it contains methionine, a sulfur-containing amino acid.

7. low-fat cheese - light cheese, Feta (fat content 5-15%).

This cheese, or rather, even feta cheese, is a traditional product of Greek cuisine. But it is eaten with pleasure in many other countries, including ours. Feta is considered a high-fat, high-cholesterol food with a calorie content of approximately 260 kcal/100 gm. But not everyone knows that the Feta cheese they love is produced in the light version, although, to be honest, it is this variety that is hard to find on supermarket shelves.

However, the effort you put into searching will justify itself in full. Feta Light is usually made from goat's milk and contains only 30% fat, while traditional Feta uses sheep's milk and then its fat content is 60%. It is usually put in a Greek salad along with vegetables and olives, or it is used in caprese salad, where it replaces mozzarella.
In the event that Feta is not consumed in combination with high-fat foods, then it can be recommended as quite suitable for a diet.

8. low-fat cheese - Arla, oltermani (fat content 16-17%).

Such low-fat cheeses have a delicate pleasant taste of natural milk, the texture is dense, uniform, with small evenly distributed eyes. Great for people who care about their health. When eating low-fat cheeses, remember: lighter does not mean more.

Cheese has been produced by man since ancient times, it has always been valued and loved. Now we will find out the calorie content of the most common low-fat cheeses:

In this list of cheeses, you can now easily find "your" cheese for yourself, which will satisfy you in terms of usefulness, palatability and price.

The problem of buying low-fat cheese

How effective is the cheese diet? Similar to a variety of protein, you can try the “cheese” version of weight loss. Among the proven and effective variants of the cheese diet, a 7-10 day low-calorie diet based on cheese and other protein products, which includes supplements from vegetables and fruits, can be noted. The calorie content of this food option is 1500-1900 kcal, additional physical activity is expected. Staying on such a diet for 10 days allows you to reduce weight by 3-5 kilograms. Such a diet is not balanced, however, it gives an excellent result.

For example, such a popular cheese as Maasdam, which has a fat content of 45%, has a calorie content of 348 kcal per 100 grams. Such characteristics do not allow us to consider that it is the lowest calorie cheese, and it is not worth recommending it for dietary nutrition.

Almost all varieties of cheese can be divided into three groups depending on their fat content:

Group 1 - fat-free, which have up to 20% fat.
Group 2 - lungs - from 20 to 30%.
Group 3 - from 30% fat - ordinary cheeses.

Among fat-free ones, so-called “white” cheeses are also distinguished - mozzarella, brynza, Adyghe. If you list the varieties in ascending order of fat percentage, then Tofu is the least fat. In addition to the fact that it contains a record minimum of fats (from 1.5 to 4 percent and only 80-90 calories per 100 g), this variety is also valued for its beneficial qualities.

Scientists have found that it contains substances that positively affect the purification of blood from cholesterol. In addition, like many cheeses, it contains a large number of calcium, which is responsible for the condition of bone tissue. Cottage cheese also boasts a low amount of fat - only 5% and 85 calories per 0.1 kg of product. It is used for cooking various dishes(salads, etc.), and are consumed in their pure form.

In appearance, it is very similar to fresh cottage cheese. However, unlike the latter, it is mixed with fresh salted cream. Other low-fat representatives of the varieties are Valio Polar, Fitness and Grunlander. They contain about 150 calories, and the fat content ranges from 5 to 10 percent. Some of them may also contain yogurt instead of 5% fat. Goudette is a lighter cheese for Gouda fans. It contains a large amount of calcium and at the same time only 7% fat and 199 kcal per 100 g. Chechil is very similar in appearance to suluguni, but has a more fibrous structure. It can be easily seen among the rest on the counter, as it is sold in the form of threads tied into a bundle. This product contains up to 10% fat and 313 kcal per 0.1 kg. Ricotta, unlike many varieties, is not made from skimmed milk, but from whey, which appears after the preparation of two other varieties of cheese. This variety also has a low fat content (from 8 to 13 percent and 174 kcal per 100 g) and is suitable for those who love cheese and at the same time try to lose extra pounds. About the same amount of fat is contained in Oltermani cheese - 17% and 210-270 calories. When you try it, the first taste association arises with milk. Also, similar varieties are Arla, Natura and Valio. Feta (fats - from 5 to 15%, about 160 kcal) is also called light cheese. It is also considered a dietary product and is often found in various vegetable salads and as snacks. Mozzarella, although it differs in a fat content of more than 20% (or rather 22.5), also belongs to dietary cheese varieties. It is usually sold in the form of small balls, no larger than quail egg, which are immersed in a special saline solution.

Ricotta is an invariable component of the Italian breakfast. This cheese contains no salt. Due to its high nutritional value and impressive composition of vitamins and trace elements, ricotta gives a quick feeling of satiety. This variety of curd cheese is recognized as a protector of our liver, it contains methionine, a sulfur-containing amino acid. With what and how to eat? This cheese is good fresh vegetables and fruits, honey, ham, pasta, basil, salmon, broccoli. It is customary for them to stuff pancakes and pancakes.

Like any other cheese, "Lamber" has high nutritional qualities. There are 357 kcal per 100 grams of product. In fact, black bread and it can make a completely full-fledged snack, and also healthy (unlike cakes and fast food). After all, cheese does not contain a single gram of carbohydrates and is great for a carbohydrate-free diet.

However, you should not abuse it, since an excess amount can lead over time to obesity and related diseases. There are 30 grams of fat and 24 grams of protein per 100 grams of product. And, of course, it should not be eaten by people suffering from lactase deficiency. Otherwise, moderate consumption will help improve the overall condition of hair, nails, and skin due to its high calcium content.

Adyghe cheese

Adyghe cheese is a soft pickled cheese, made from natural cow, sheep or goat milk. Previously, Adyghe cheese was made only from sheep milk, now its basis is predominantly cow.

Interesting! motherland pickled cheese are the mountainous regions of the Caucasus.

During the manufacturing process, the cheese acquires a curdled texture, which may crumble slightly and have a sour-milk, salty taste. Usually a head of cheese white color sometimes has a yellowish tint. This type of cheese is considered signature dish Circassian cuisine and served with homemade wine and herbs.

Manufacturing

Before direct preparation, milk undergoes a pasteurization process at a temperature of 95 degrees. Further, sour-milk whey is added to pasteurized milk, which causes the process of protein precipitation. Thus, the milk curdles and clots appear, which are collected in the head and salted. This method saves everything beneficial features soft cheese.

High-quality cheese should be elastic, soft and tender when cut. The fat content of this product is 40%.

Kinds

Fresh;
Smoked;

Compound

pasteurized milk;
fermented milk whey;
salt;

Chemical composition

calories caucasian cheese, in comparison with other cheeses, the average is 264 calories per 100 gr. It may vary slightly from the fat content of the feedstock. Adyghe cheese is filled with milk protein and calcium. It is rich in vitamins B, A, C, D, PP, water and ash.

Minerals: phosphorus, sodium, potassium, iron, zinc, copper are part of soft cheese. In addition, it is saturated with amino acids - methionine, lysine, tryptophan, fatty acids, carbohydrates.

Benefit

All soft cheeses have a positive effect on the human body, including the Adyghe. It has a high nutritional and medicinal value.

Important! A small slice of cheese contains daily requirement in calcium and sodium, as well as B vitamins.

Due to his dietary composition and a large amount of proteins and amino acids, cheese is an ideal product for athletes and losing weight. Since it is easily digested and absorbed, it is recommended for pregnant girls, children and the elderly.
A large amount of calcium has a strengthening effect on the teeth, nails and skeletal system, it is advisable to use after fractures and injuries. Improves calcium and the condition of the hair, nail plate. Useful cheese enzymes have a positive effect on the intestinal microflora, improve metabolic processes.
B vitamins have a stabilizing effect on nervous system improve performance and concentration. Necessary for the prevention of cancerous tumors.
Due to the important amino acid tryptophan, Adyghe cheese improves mood, sleep quality, relieves anxiety.
A small percentage of salt in the composition allows this product to be used by people with increased blood pressure. And in diseases of the digestive system.
Adyghe cheese is recommended in the diet for tuberculosis, it saturates the weakened body with all useful elements.

Harm

Adyghe cheese is contraindicated for persons with individual intolerance to dairy products. It is possible, but not proven, that the amino acid tryptophan can cause migraine attacks. Although there is no cheese high calorie content but should not be used in large quantities. And of course, remember the expiration date.

Use in cooking

The use of Adyghe cheese in cooking is quite wide. It can be consumed as a standalone product, for example, with a slice of toast or bread. And it can be used in recipes for snacks, salads, first courses. Adyghe cheese also appears in recipes for delicious and useful cheesecakes and casseroles.

Very tasty simply fried slices in a skillet cheese. It goes well with fruits and vegetables, pasta. And in its Caucasian homeland it is used in khachapuri recipes and fillings for baking.

Storage

Adyghe cheese product perishable, its implementation takes place in refrigeration units and vacuum packaging completely sealed. After opening the package, its shelf life in the refrigerator is only a week, freezers not suitable for storage.

It is better to put it in a tightly closed container, as this type of cheese absorbs odors well. The list of ingredients of Adyghe cheese should not contain foreign elements, except for sour-milk whey, milk, salt and rennet.

Interesting! On the shelves you can also find smoked Adyghe cheese, its shelf life can be up to a year. Calories 264kcal The energy value Product (Ratio of proteins, fats, carbohydrates): Proteins: 19.8g. (∼ 79.2 kcal) Fat: 19.8g (∼ 178.2 kcal) Carbohydrates: 1.5g. (∼ 6 kcal) Energy ratio (b|g|y): 30% | 67% | 2%

soy cheese tofu contains phytoestrogens. This is a plant analogue of female sex hormones, so tofu is useful for women who have experienced hormonal disruptions. In particular, it is recommended to use it during menopause or during PMS. In addition, tofu cheese helps women to be beautiful. The protein, fiber and isoflavones contained in it contribute to the rapid renewal of skin cells and maintain the balance of collagen, which is responsible for skin elasticity.

Someone in their daily diet uses cheese as a main course, someone - as part of a salad, appetizer, sandwich or hot. A wide variety of varieties and producers is often confusing - what to choose? What kind of cheese to give preference to the waist is not added extra centimeters, and the body did not have to fight with an excessive amount of saturated animal fats, we will understand below.

Back side of the cheese

Cheese like any other fermented milk product, contains substances extremely useful for our body - potassium, calcium and vitamin D, A, B2, B12. 70 grams of some types of cheese, such as Emmenthal, contains as much protein as 100 grams of meat, fish or 2 eggs. Despite such a valuable "reserve" of vitamins and useful substances, cheeses are also high in saturated fats, which we try to avoid. Especially a lot of these elements in cheese varieties made from whole milk with added milk fat.

If you love cheese and want to get the most out of this product, give preference to low-fat unsalted varieties. Worldwide, low-fat, unsalted cheeses are considered the most best food for both adults and children.

How many calories?

The calorie content of cheese depends on what kind of milk and what technology was used for its production. Cheese is made from whole, skimmed or reduced fat milk. As additional ingredients may add butter, cream, etc. - at the discretion of the manufacturer. Of course, the least high-calorie (about 83 kcal / 100 g) is cheese made from skim milk, but cheese made from whole milk or with the addition of cream will not be so dietary - about 233 kcal / 100 g.

Cheese added to ready meal, automatically increases the calorie content of a portion by about 70-100 kcal. So, for example, a baked potato with a calorie content of 145 kcal after adding cheese automatically turns into 245 kcal per 100 g.

Average calorie content of some types of cheese
Type of cheese - calories, 100 gr.

Dutch round - 377
Suluguni - 290
Goat cheese - 243
Maasdam - 350
Russian - 360
Cheese - 246
Gouda - 364
Swiss - 396
Estonian - 350
Parmesan - 392
Bursen - 404
Brie - 304
Camembert - 310
Cheddar - 426
Edam - 314
Emmental - 370
Feta - 304
Mozzarella - 278
Chechil - 255
Tilsiter - 361

Debunking the Myths

Cheese contains a lot of calcium.
The statement itself is not a myth. The fact is that not all the calcium that enters the body from cheese can be absorbed. The animal fats contained in this product interfere with the absorption of calcium. In fat-free and low-fat varieties, calcium is absorbed much better.

Low-fat cheeses are healthy, so they can be eaten in unlimited quantities.
Low-fat cheeses - Adyghe, brynza, suluguni - really contain very little fat. However, these "brine" varieties contain a large amount of salt. These types of cheeses are ripened in concentrated brine. Salted cheeses are not advisable to use for hypertensive patients, people suffering from kidney diseases. So not every low-fat cheese can bring exceptional health benefits. To rid low-fat cheese of excess salt, soak cut pieces in cold water. Such unleavened cheese certainly can be used by everyone without exception.

Cheese is a hypoallergenic product.
Any kind of cheese belongs to the rennet or non-rennet category. The latter are being prepared for fermented milk dressing and rarely cause allergies. But rennet varieties are produced using rennet of animal origin, which often causes allergic reactions- indigestion, skin problems, asthma attacks. Such consequences may be after taking mold cheeses. Experts do not recommend that allergy sufferers choose any hard-to-cut cheeses.

Very hard cheeses: Parmesan (Italy), Romano (Italy) and Sbrinz (Switzerland).
Hard: Emmental, Gruyère (Switzerland), Cheddar, Cheshire (England).
Semi-hard: edam, gouda (Netherlands).
Semi-soft: Limburg (Belgium), Munster (France), Tilsit (Germany).
Soft (ripening with mold throughout the mass of cheese or on the surface): Roquefort (France), Gorgonzola (Italy), Brie, Cashmere, Neuchâtel (France).
Soft (unripened): creamy (UK), mozzarella, whole milk ricotta (Italy).

People who care about the figure usually choose all products with the lowest possible fat content. What can I say, this is the right strategy. Eat less sweets, flour products, fatty foods and add sports - harmony will quickly appear on the horizon.

Cheese is considered a rather fatty product. Of course he's rich the most useful minerals, vitamins; There is much more protein in cheese than even in meat. In fact, cheese is considered a milk concentrate, it contains 20-25% protein. For comparison: only 3.2% of protein in milk. However, in dietary nutrition, the consumption of cheese is severely limited or completely excluded.

It is not necessary to do this, it is not necessary to deprive the body of such a useful and easily digestible product, to risk health. After all, there are low-fat and low-fat varieties of cheese, they can become great alternative with a diet that limits the intake of fatty foods.

Most of the cheeses we are used to have a fat content of about 50-70% (in other words, for every 100 g of the product there is 50-70 g of fat). If there is a desire to maintain harmony, then you should give preference to dietary cheeses with a specially reduced fat content (within 20-30%). It is this product that is considered light.

There is also fat-free cheese (up to 20%). Cream is first and carefully removed from any milk, only then it is created diet cheese. Similar products can be found in hypermarkets or specialized expensive stores. You can't argue it's the best option when losing weight, an ideal alternative for people seeking to maintain weight.

By the way, nutritionists have long developed a special cheese diet, where the basis of the diet (2/3) are different varieties cheese with a fat content of up to 35%. For 10 days of such nutrition, it’s really possible to lose 5 kg or more excess weight. The emphasis is on tofu, cheese, goudette, ricotta, chechil, cottage cheese and other healthy and varied cheeses, which we will discuss below. Some of them can be easily prepared at home.

The best low-fat cheeses

Sometimes low-fat cheeses are required to be consumed not only to maintain the thinness of the waist, but also for health reasons. So, therapeutic diet No. 5, used for diseases of the gallbladder and liver, also suggests a restriction in fatty foods (maximum 90 g of fat per day), and therefore there is a switch to low-fat cheeses in the diet. Ricotta, Adyghe cheese are perfect.

Here is a list of the most famous dietary cheeses.

Tofu (1.5-4%)

This cheese is created from soy milk, it is considered cottage cheese. Most of all it resembles cheese, but unsalted. It should be noted highest content high-quality protein, tofu can replace meat and eggs in this indicator. Calorie content - up to 90 kcal. Nutritionists note healing properties tofu, because this cheese helps lower "bad" cholesterol and prevents vascular diseases, osteoporosis, heart problems, etc.

Tofu contains phytoestrogens, so it is the perfect dish for women with hormonal disruptions, during menopause, etc. The only “but”: tofu can contribute to excessive gas formation.

Important: this cheese can be kept in the refrigerator for up to a week, be sure to store it in an aqueous solution.

Ricotta (2-24%)

True, this is not cheese, at least in the sense we are used to, rather, cottage cheese. The consistency is like sandwich paste. Manufacturers often add sugar to ricotta, even dried fruits, turning dietary product in curd mass. Therefore, it is important to ensure that the cheese is free of these additives.

Made from leftover whey from other cheeses. There are no usual milk proteins in ricotta, there is only albumin protein present in human blood (the reason why the absorption of ricotta occurs many times faster and easier). Its calorie content is a maximum of 172 kcal.

Ricotta has a lower fat content - 8% - from cheeses made from cow's milk (from goat - up to 24%). In her minimal amount Na. This product is highly nutritious, quickly saturates the body. It also heals the nervous system, improves visual acuity, and normalizes the condition of hypertensive patients.

Interesting: ricotta best cheese to protect the liver, because it contains methionine, a sulfur-containing amino acid. True, this variety in a soft state is not stored for a long time - a maximum of 3 days; in solid - up to 2 weeks.

Adyghe cheese (14%)

It is produced by introducing lactic acid bacteria into already pasteurized milk. Similar in taste to their Italian counterparts. Adyghe cheese is an obligatory part of the diet of those who are losing weight, as well as following the diet of diet No. 5. For it lacks carbohydrates and as much as 19 g of protein.

Mozzarella (17-24%)

You cannot call it a source of necessary, beneficial bacteria, because milk for such cheese is fermented thanks to rennet; the addition of any additional microflora is not provided.

Important: for really natural mozzarella short term validity - up to a week. If the shelf life on the label is longer, the cheese definitely has preservatives added.

Feta (24-50%), aka light cheese

The basis of cheese is sheep's milk, the product is rich in calcium, beta-carotene, vitamins, sodium. Stored in light brine. The product is delicate in taste, therefore it is allowed at table number 5. In feta, there are too many useful lactic acid bacteria. Therefore, its use helps to cope with food poisoning, it is desirable to choose cheese with a fat content of 27%.

All those who are losing weight should pay attention to the feta light version, it is made from goat's milk, so it has a lower limit of fat content.

Cottage cheese (5%)

Basically, it's low-fat cottage cheese. Some people in Russia call it Lithuanian cottage cheese or homemade cheese. And in Europe - rural. Calorie content - only 85 kcal. The texture is soft, creamy, slightly salty.

Chechil (5-10%)

This is a fibrous product. Somewhat reminiscent of Suluguni. Usually created in the form of threads. Often sold already twisted into a pigtail. Chechil fibers are often smoked. Not like any other cheese, it ripens in a special brine, sometimes it is mixed with other cheese, cottage cheese.

Fitness cheeses

This is a special invention for losing weight. Such versions of cheeses are now available from many manufacturers. By replacing fatty cheese in the usual homemade recipes with such an alternative, you can significantly cut the calorie and fat content of the diet, which means you can lose weight more quickly. Now you don't have to choose between healthy teeth, hair and slim waist. We list the most popular names.

Gaudette (7%). It is semi-solid, has a delicate piquant taste, high calcium content. This is an analogue regular cheese Gouda, but low fat.
Viola Polar, Grünlander (5-10%), Fitness Cheese. Excellent product for diet, sometimes contains 5% yogurt, which adds to the usefulness.
Oltermani (16-17%) fat. It has a pleasant aftertaste of milk, a dense and fairly homogeneous structure; A find for lovers of healthy food.
Dietary Ichalki (12.8%), Natura. It is considered a semi-hard variety, has a light yellow color, pronounced creamy taste. You can store up to a week. Rich in Mg, K and a number of vitamins.
Lakomo Light (20%). Crafted from cow's milk. Free from carbohydrates. Usually sold sliced.

Also great for diet hard varieties albeit low fat. They may have enough high calorie, but if you use them in a modest amount, then the figure will definitely not be harmed. Such cheeses contain lecithin, which only improves our metabolism, stimulates the breakdown of fats, and at the same time normalizes cholesterol levels.

So, the following varieties can be safely attributed to this kind of cheese.

Swiss (45%). It has a pronounced sweetish taste, outwardly there are small eyes. Contains 380 calories.
Parmesan (32%), known for its specific smell, as well as a light aftertaste. Calorie content - 292.
Dutch (45%). The product is yellow in color with a salty aftertaste. Calorie content - 345 kcal.
Cheddar. Often found in dietary option(33%). It has a nutty flavor, sometimes slightly sour. Contains 380 kcal.
Russian (50%). It has a creamy and slightly sweet taste. It has 360 calories.

Features of choice

Of course, dietary cheese should be selected according to fat content. When you need to lose weight, preference should be given to products with a fat content of up to 30. It is also important to pay attention to the calorie content of cheese. Particularly cunning manufacturers indicate a fat content of 29%, but the calorie content of the product may exceed 390 kcal (for example, higher nutritional value Maasdam). Foods that have a spicy or too salty taste are absolutely not suitable for dietary nutrition.

What you should pay attention to in order to choose a really high-quality cheese:

fresh smell;
uniform color (without stains, any traces of washing, cleaning);
lack of palm oil;
complete packaging;
the presence of vegetable fats;
the cut should remain even, without crumbling edges (the exception is the Idiazabal variety).

Keep in mind that in absolutely any processed cheese fat content will be lower, but much less calcium. At the same time, hard fat-free cheese is many times more nutritious, but with its maximum content.

Among hard cheeses, a minimum of fat is found in white varieties. Vivid examples: Gouda, Edamer, Mozzarella.

remember, that savory cheeses With various mold- leaders in fat content, it is better to bypass them for losing weight people.

Rules for use and recipes

Most cheeses don't keep very long even in the refrigerator, so this is important to consider. Expired cheese should not be consumed without risk to health.

No matter how low-calorie and low-fat cheese is, it is still important to focus on the amount of this product consumed with a diet - therapeutic or for weight loss. On average, it is advisable to eat even dietary cheese no more than 100-150 g, and not dietary cheese with a fat content of more than 30% - up to 50 g for the whole day.

No one will argue that the product will be the most useful home cooking where you know exactly what ingredients you put in. The cooking process does not take much time and everyone can do it.

Homemade hard cheese recipe (value: 78 kcal)

Take half a liter of milk (ideally 0.5 percent fat), half a kilogram of cottage cheese (0%), half a spoon of soda, an egg, a pinch of salt; to taste garlic, chopped herbs, seasonings, carrots.

We heat the milk, pour the cottage cheese to it and mix. We do everything in a water bath. Transfer the mixture to cheesecloth. We hang it so that the whey we don’t need is faster to glass. Now, in another container, beat the egg, soda. If the serum is glass, you need to transfer the cheese mass into a bowl of a suitable size, where to add the egg, spices. Again we put everything in a water bath; It is important to stir vigorously, otherwise there will be lumps. As soon as the mass becomes more homogeneous - remove from the stove, cool. It remains only to remove the cheese to infuse in the refrigerator for 12 hours. Wrap the bowl with cling film first.

Homemade mozzarella recipe (52 kcal)

You will need: one and a half liters of milk (cannot be pasteurized), 0.25 liters of water, 2 tablets of pepsin acidin (available in pharmacies, necessary for normal milk clotting), 0.4 tsp. citric acid, a spoonful of salt.

We heat the milk to 25 ° C, pour citric acid into it (dissolve it in half the water). We bring it to 35 ° C, stirring constantly. At the same time, dissolve the pepsin acidin tablets in the remaining water, pour them into the milk. We warm it up to 40 ° C. We remove from the stove, at this moment the milk should already begin to curdle: cheese flakes will begin to form at the top. Keep covered for another 20 minutes. As a result, the curdled mass turns out to be thick and barely yellow in color. We mix.

Now we need to put our future cheese on a sieve, grind it. The resulting product should stick together. We put it in water (up to 70 ° C), wait until it starts to melt a little. We squeeze it, again getting rid of all excess whey. At this stage, add seasonings. Stretch the mozzarella a couple more times and heat through. Then give the desired shape to your cheese and remove to infuse in the refrigerator.

tofu cheese recipe

It will take only 1 liter of soy milk and the juice of one lemon. It is necessary to heat the milk to a boil, leave it to infuse on the stove for 7 minutes. Then add lemon juice. The mass will begin to curl, it is important to stir it well. Carefully squeeze out moisture from the product and place it under pressure in the refrigerator.

ricotta recipe

We take 5 liters of whey from cow's or sheep's milk, 50 g of water, half a teaspoon of citric acid. We heat the whey to 90 degrees, introduce water with pre-added to it citric acid. Mix thoroughly. We filter the cheese flakes with gauze and remove the mass in the refrigerator.

paneer recipe

Still not a very familiar product for us indian cuisine. We take 1 liter of milk (0% fat content), spices, 0.5 cups lemon juice and 0.5 l of kefir. We heat the milk, add kefir to it (as usual - water bath), we introduce lemon juice when the milk begins to curdle. It is important not to miss the moment. Then the resulting mass is carefully filtered and mixed with your favorite spices. Put under pressure in the refrigerator to infuse for 6 hours.

How to cook diet cheese, see the following video.