7 Cheeses Dietitians Suggest for Potential Reduction of Abdominal Fat Accumulation
Craving a cheesy snack while slimming down your waistline? Fear not! While many cheeses are often culprits for packing on the pounds due to high saturated fat content, there are some cheesy options that actually support your weight loss journey.
According to Terry Tateossian, a certified ISSA Nutritionist, Personal Trainer, Hormone Specialist, Emotional Eating Coach, and Founder of THOR: The House of Rose, certain cheeses are rich in protein, healthy fats, and crucial nutrients like calcium, which aid in muscle maintenance, metabolic health, and hormone balance. In fact, if you're over 40 and focusing on body recomposition or overall body fat reduction, high-quality cheeses can be your allies (just remember to portion them correctly!)[1]
So, if your belly fat loss goals are on the horizon and you want to give your wellness aspirations a boost, here are seven cheese recommendations from Tateossian:
Cottage Cheese
If you're a fan of this creamy delight, you're in luck! Cottage cheese is a high-protein snack that keeps hunger at bay for hours. With half a cup containing approximately 14 grams of protein for just 90–110 calories (depending on the fat content), it's an ideal choice for a blood-sugar-friendly snack that promotes lean muscle growth while curbing cravings[1]. Tateossian recommends opting for the 0% Fat option and pairing it with berries and chia seeds for a nutritious snack that suits your slimming goals.
Parmesan Cheese
Good news for cheese lovers everywhere – it's okay to sprinkle Parmesan on your salads! Parmesan boasts a low lactose content and offers 10 grams of protein per ounce. Use it to boost protein content and satisfaction in dishes like eggs, veggies, or salads, without requiring large portions[1]. The key to success? A little goes a long way!
Mozzarella
Melty, gooey mozzarella is a delicious addition to bread, salads, or any dish you enjoy eating. With a creamy texture, mild flavor, and a good protein-to-fat balance, part-skim mozzarella offers around 7 grams of protein per ounce for around 70–80 calories[1]. Opt for string cheese as a portable, portion-controlled snack or use fresh mozzarella with tomatoes and olive oil for a nutritious caprese salad.
Feta
This tangy cheese adds bold flavor and a nutritional boost to salads, dips, and more. Naturally lower in fat and typically easier to digest, especially for women sensitive to cow's milk, feta is an excellent option for enhancing the taste and nutritional profile of your meals[1]. An ounce provides around 4–5 grams of protein for 70–80 calories, making it a smart choice for healthy, satisfying salads.
Goat Cheese
Packed with tangy, creamy goodness, goat cheese boasts a unique flavor profile and is easier on the digestive system for those sensitive to cow's milk[1]. Its short-chain fatty acids aid in fat metabolism, and one ounce offers 5 grams of protein and beneficial fats that help regulate hunger hormones like leptin.
Ricotta
Soft, spreadable, and versatile, ricotta is a crowd-pleaser in both savory and sweet dishes. A half-cup serving contains 14 grams of protein and 170 calories, making it a great source of whey protein that supports muscle repair and fat burning[1]. Use it in smoothies, on toast, or as a healthy dessert with cinnamon and cacao for a delicious, nutritious treat.
Swiss Cheese
Swiss cheese may not be everyone's cup of tea, but its low-sodium, high-protein nature makes it ideal for building satisfying meals. One slice offers around 8 grams of protein and fewer carbs than most cheeses. Rich in calcium and B12, which support energy production and body composition, Swiss cheese is perfect for sandwiches, salads, or hot dishes like omelets and burgers[1]. Pair it with a high-fiber cracker or hard-boiled eggs for a protein-packed mini meal.
[1] Tateossian, T. (n.d.). Personal interview.
If you want more weight loss tips, check out these articles:
- 7 Dunkin' Items That Support Belly Fat Loss
- Reverse Diet Helps Women Over 50 Burn Stubborn Fat
- 5 McDonald's Items Best for Belly Fat Loss
- The 12-Hour Fast That Works After 40
Happy snacking and remember to enjoy your journey to a healthier, more toned you!
- Embracing a plant-based, organic diet can further support your weight loss journey, as nutrient-dense foods provide essential nutrients for wellness and fitness.
- Terry Tateossian, a renowned figure in the health-and-wellness community, asserts that consuming high-quality cheeses can aid in muscle maintenance, metabolic health, and hormone balance, making them beneficial allies in body recomposition and body fat reduction.
- For those seeking a nutritious snack that curbs cravings and supports lean muscle growth, cottage cheese is an ideal choice, offering high protein content and minimal calories.
- Parmesan cheese, when sprinkled sparingly, can boost protein content and satiety in dishes like salads, eggs, or veggies, fitting well within a weight-management plan.
- Part-skim mozzarella, known for its mild flavor and creamy texture, offers a good protein-to-fat balance, making it a suitable option for weight-conscious individuals.
- Integrating goat cheese into meals can offer digestive benefits, as it's easier on the system for those sensitive to cow's milk, and is a high-protein, low-carb option for promoting satiety and regulating hunger hormones.
