You have probably been told repeatedly that when dieting, cheese should disappear from the plate. Too fatty, too salty, too high in calories: the accusation is well rehearsed. However, a specific cheese often comes up in the advice of dieticians when we want to lose weight. Intriguing.
In dietetics practices, the discourse has evolved: instead of piling up the prohibitions, we are learning to adjust. Cheese is no longer systematically banned, but chosen carefully and limited in portion, around 30 g per day depending on habits and the rest of the menu.
Cheese for weight loss: the new perspective of dietitians
Professionals first judge the nutritional reality. Yes, many cheeses are high in saturated fat, salt and calories, making weight loss difficult. But they also know that completely banning a loved food makes the diet rigid and fragile over time.
And then there’s the portion. A reasonable quantity is around 30 g per day, sometimes less, but pizzas, gratins, sandwiches and very garnished salads quickly explode this benchmark, as dietician Julia Zumpano points out. In this context, certain cheeses stand out.
Why mozzarella is the number one cheese for weight loss
Mozzarella is one of them, and often comes first. For the same portion, it is lower in calories and lower in saturated fat than many very popular cheeses. Above all, it provides more protein, a key point when you want to lose weight without losing muscle mass.
Protein promotes satiety and helps control cravings during times of calorie deficit. Laurie Thenedy, dietitian, illustrates this with regard to cottage cheese, quoted by the American media Eating Well: , she explains. Combining mozzarella, vegetables and whole starches goes in the same direction.
How to integrate mozzarella into a balanced slimming program
There remains the question of quantities. Dietitians generally recommend a portion of around 30 g per day, to be adapted to each person. Everything changes depending on the dish: a small ball in a vegetable salad does not weigh as much as a pizza drowned in mozzarella.
To enjoy the melting side of this diet cheese without increasing the scale, experts recommend surrounding it with fiber, vegetables and whole grains, in the spirit of the Mediterranean diet:
- tomato salad, arugula, grilled vegetables and mozzarella
- small homemade thin crust pizza, very rich in vegetables
- gratin of various vegetables simply gratinated with mozzarella
Feta, cottage cheese and fromage blanc also remain good allies to vary the pleasures while watching the waistline.
Which cheese to choose to lose weight?
Dietitians highlight mozzarella, which is lighter and higher in protein.
How much mozzarella per day?
Common benchmark: approximately 30 g, to be adjusted according to each person.
How to accompany mozzarella on a diet?
With lots of vegetables, whole grains and little added fat.
